Top Cheeses to Eat and Avoid on Keto Diet

Understanding Cheese on the Keto Diet

Cheese makes the perfect snack for those following a keto diet. Most types pack a hefty dose of fat and protein, while providing very few carbs. However, nutrition facts still differ substantially between cheese varieties.

When following the keto diet's strict daily carb allowance, not all cheeses provide enough bang for your buck. Pick wisely based on calorie, fat, protein and carb composition.

How Cheese Fits Into the Keto Diet

The keto diet derives 70-80% or more of calories from fat. It also limits carbs to just 20-50 grams per day to achieve a metabolic state of ketosis for fat-burning.

Cheese makes the perfect keto snack since it's high in fat and protein, with minimal carbs. Just an ounce (28g) of cheddar, Swiss, mozzarella, or Brie gives you 6-7 grams of protein with only 1 gram of digestible carbs.

Choosing the Best Cheeses

On keto, prioritize fattier, aged raw cheeses over low-fat varieties. Check labels and calculate the macros per serving to understand calorie, protein and carb differences between types. Track intake to stay within your daily limits.

Top 5 Keto-Friendly Cheeses

These five cheeses provide the best nutritional bang for your buck when limiting carbs on keto.

1. Parmesan

As a hard Italian cheese, parmesan packs substantial protein and fat. Just 1⁄4 cup grated parmesan offers:

• Calories: 212
• Fat: 18g
• Protein: 16g
• Carbs: 1g

Grate parmesan over salads or keto-friendly pasta for a protein, fiber and fat-rich meal.

2. Cheddar

Cheddar provides a stellar nutritional profile along with versatility for cooking or snacking. One ounce of sharp cheddar cheese gives you:

• Calories: 115
• Fat: 9g
• Protein: 7g
• Carbs: under 1g

Melt cheddar over broccoli, cauliflower or Brussels sprouts for the perfect keto side.

3. Cream Cheese

What cream cheese may lack in protein it compensates for in healthy fats. One tablespoon offers:

• Calories: 51
• Fat: 5g
• Protein: less than 1g
• Carbs: 1g

Blend with vanilla stevia drops and lemon juice for a quick keto cheesecake dip.

4. Mozzarella

Mozzarella strikes an excellent balance of fat and protein for the keto dieter. A single one-ounce part-skim mozzarella stick provides:

• Calories: 85
• Fat: 6g
• Protein: 7g
• Carbs: 1g

Melt it over zoodles, chicken or eggplant Parmesan for satisfying Italian meals.

5. Blue Cheese

The bold flavor of blue cheese pairs perfectly with its impressive nutritional values. One ounce of blue cheese offers:

• Calories: 100
• Fat: 8g
• Protein: 6g
• Carbs: under 1g

Crumble it over a steak and arugula salad for a restaurant-worthy keto dinner.

Worst High-Carb Cheeses to Avoid

Be mindful of the following five higher carb cheeses that can quickly sabotage your keto diet efforts.

1. Cottage Cheese

Ironically, many wrongly assume cottage cheese offers a nutritional jump start for keto success. Yet a single cup packs:

• Calories: 163
• Fat: 2g
• Protein: 28g
• Carbs: 11g

With over half of its calories from carbs rather than fat or protein, cottage cheese lags as a poor keto choice.

2. Mascarpone

This soft Italian cream cheese makes a decadent filling. But two tablespoons still gives you:

• Calories: 140
• Fat: 14g
• Protein: 2g
• Carbs: 2g

So enjoy mascarpone occasionally in tiny portions, not daily.

3. Ricotta

Another less-than-ideal pick nutritionally, half a cup of part-skim ricotta imparts:

• Calories: 180
• Fat: 9g
• Protein: 14g
• Carbs: 4g

Light ricotta carbs add up fast, so use sparingly to stay under 20 daily grams.

4. Half & Half

Don't confuse half & half for heavy cream while cooking. One half-cup serving gives you:

• Calories: 323
• Fat: 34g
• Protein: 4g
• Carbs: 8g

Those extra carbs make heavy cream a better keto choice for adding rich dairy flavor.

5. Pre-Shredded Cheese

Finally, skip convenient pre-shredded, pre-crumbled or grated cheese products. Anti-caking agents like potato starch or cornstarch hide extra carbs and fillers.

Always grate or crumble your own from fresh blocks to avoid excess carbs.

Tips for Incorporating Cheese into Keto

Keep the following pointers in mind for integrating cheese successfully into your low-carb, high-fat keto regimen:

• Prioritize full-fat cheeses
• Read labels and calculate macros
• Weigh servings for tracking accuracy
• Avoid starch-based shredded products
• Pre-portion high-carb cheeses
• Combine with low-carb fruits/veggies/meats
• Rotate options to add variety

With so many keto-friendly cheeses available, you can craft mouthwatering high-fat meals and snacks to hit your daily macros with ease.

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.