Is Cheese Low Carb? Truth on Cheese and Carbs

Is Cheese a Carb? The Truth on Cheese and Carbs

Cheese is a delicious and popular ingredient used in many dishes around the world. But is cheese a carb? And what does that mean for low-carb, ketogenic and other diets that restrict carbs?

The Macronutrients in Cheese

To understand if cheese contains carbs, let's examine the typical macronutrient profile of different types of cheese:

• Protein - cheese is a great source of protein, ranging from about 7g to 25g per ounce depending on the variety.
• Fat - cheese also contains high amounts of fat, supplying 8g to 15g or more fat per ounce.
• Carbohydrates - most cheese contains very small amounts of carbs, ranging from 0-2g net carbs per ounce.

Net Carbs in Cheese

The total number of carb grams includes fiber content. To get net carbs in cheese, we subtract grams of fiber since they do not impact blood sugar:

Total carbs - fiber = net carbs

Most cheese has zero fiber. So total carbs and net carbs are typically the same in varieties like cheddar, mozzarella and Swiss. The exception is specialty high-fiber cheese.

Cheese and Ketogenic Diets

Very low-carb high-fat diets like the ketogenic diet emphasize getting about 70-80% calories from fat. Small amounts of protein make up the rest, keeping carbohydrate intake very low at only 5-10% calories.

Since standard cheeses are high in fat and low in carbs while providing some protein, they can fit nicely into a well-formulated ketogenic diet.

Just watch your portions and beware that some cheese can contain added starches or higher carbs like sugar. Check nutrition labels carefully when buying cheese!

Cheese and Low Carb Diets

Less restrictive low-carb diets aim for around 50g net carbs or less per day. Higher-carb cheeses may not always fit low carb meal plans:

• Cottage cheese - ranges from 3-8g net carbs per serving
• Ricotta cheese - around 3-4g net carbs per ounce

However, pairing them with very low carb foods can allow you to fit small amounts of these higher-carb cheeses into a < 50g daily low-carb target.

The Best Low Carb Cheese Options

To stay low-carb friendly, choose full-fat, low-moisture natural cheese. The highest fat and lowest carb cheese varieties include:

• Cheddar cheese
• Blue cheese
• Parmesan
• Gouda
• Mozzarella
• Cream cheese
• Goat cheese
• Gruyere
• Colby
• Monterey Jack

These types typically range from 0-1g net carbs per ounce. Measure portions to keep intake in moderation and allow for other carbs in recipes.

Cheese to Limit on Low-Carb Diets

Certain cheeses are higher in carbs and should be limited. Use sparingly or avoid:

• Processed cheese slices
• Cheese spreads
• Sweetened cheese
• Breaded/battered cheese

Also watch out for additions like:

• Fruit or sweet glazes on cheese
• Starchy coatings or binders
• Sugars or maple syrup

Check labels and ingredients lists to identify carb additives.

Is Dairy Cheese Allowed on Vegan or Dairy-Free Diets?

Traditional cheese made from animal milk like cow, goat or sheep milk would not be part of a vegan or dairy-free diet.

However, many vegan "cheese" alternatives exist for plant-based diets. Base ingredients typically include:

• Nuts like cashews, almonds or macadamia nuts
• Coconut oil or milk
• Nutritional yeast
• Starches like potato or tapioca
• Seeds like sunflower or pumpkin seeds
• Soybeans
• Legumes like peas or beans

These dairy-free cheeses vary more widely in macros. But many vegan cheese alternatives remain relatively low carb options.

The Takeaway on Cheese and Carbs

Standard cheese can generally be included even in very low carb and keto diets thanks to providing just about 0-1g net carbs per ounce along with ample fat and protein.

However, carb counts stack up quickly. So portion control is key. Avoid the most high carb cheese varieties and watch for additions like sugar, starches or coatings.

Focus on full-fat natural cheeses paired with other very low carb ingredients and measure servings to keep daily net carbs low.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.