Is Ricotta Cheese Keto? Can You Eat Ricotta on the Keto Diet?

An Overview of the Keto Diet and Its Guidelines

The ketogenic or "keto" diet is a very low-carb, high-fat diet that aims to achieve a metabolic state called ketosis. In ketosis, the body switches from using glucose as its main energy source to using fat and ketones instead.

To reach ketosis, the keto diet typically limits carbs to 50 grams or less per day. It emphasizes high-fat foods like meat, fish, eggs, oils, nuts, seeds, and low-carb vegetables.

Dairy products can be included in a keto diet but need to be chosen wisely. While cheese is often touted as keto-approved, some types are better options than others.

Keto Diet Guidelines for Cheese

Here are some guidelines on how to choose the most keto-friendly cheeses:

• Aim for cheeses with less than 1 gram of carbs per ounce.
• Avoid added sugars or starch coatings.
• Stay away from high-moisture, soft cheeses.
• Hard, aged cheeses tend to be lowest in carbs.
• Opt for full-fat vs. low-fat/fat-free.

Is Ricotta Cheese Keto-Friendly?

Ricotta is a soft, fresh Italian cheese made from the whey leftover from cheesemaking. Compared to hard cheeses, ricotta has a high moisture content and soft texture.

A 1-ounce serving of whole milk ricotta cheese contains approximately:

• Calories: 36
• Fat: 2.5g
• Protein: 4.5g
• Carbs: 2g

With 2 grams of carbs per ounce, ricotta contains a bit more carbs than ideal for a keto diet. However, its carb count is still low enough that it can likely be incorporated in moderate portions.

Tips for Adding Ricotta to a Keto Diet

Here are some tips for enjoying ricotta cheese on a ketogenic diet:

• Measure 1-2 ounce portions as a garnish or topping.
• Mix with herbs and use as a vegetable dip.
• Combine with chopped spinach in a lasagna filling.
• Use in place of cream cheese in dessert recipes.
• Top zucchini noodles or steamed vegetables.

The Best Keto-Friendly Cheese Options

To stay within keto guidelines, these types of cheese are better choices:

1. Cheddar Cheese

Cheddar is a good source of fat and protein with just 1 gram of carbs per ounce. Opt for sharp cheddar for the strongest flavor. Use cheddar in omelets, burgers or just enjoy sliced with cold cuts.

2. Mozzarella

Fresh mozzarella and buffalo mozzarella contain about 1 gram of carbs per ounce. Part-skim versions will be a bit higher. Mozzarella pairs perfectly with tomato dishes and makes an ideal topping for chicken.

3. Parmesan

As a hard, aged cheese, Parmesan offers just 0.5 gram of carbs per ounce. Grate Parmesan over salads, fried eggs or roasted Brussels sprouts for a flavor and nutrition boost.

4. Swiss

With less than 1 gram of carbs per ounce, most Swiss cheese varieties like Gruyere and Emmental make good choices. Try using Swiss cheese for sandwiches or ham and cheese roll-ups.

5. Blue Cheese

The tangy, distinctive flavor of blue cheese packs less than 1 gram of carbs per ounce. Crumble blue cheese over a steak or wedge salad for an extra bite.

6. Feta

Feta provides 2 grams of carbs per ounce, so smaller 1 ounce portions are best. Sprinkle feta over Greek salads, baked chicken, or stuffed peppers for a pungent flavor.

Cheese Options to Limit on Keto

On the other hand, these types of cheeses are higher in carbs and less keto-friendly:

1. Cottage Cheese

With 5 grams of carbs per half cup, cottage cheese is quite high in carbs compared to other cheeses. Most keto eaters will need to avoid cottage cheese.

2. Goat Cheese

Fresh goat cheese averages about 2 grams of carbs per ounce, landing it in the high-carb range. If using goat cheese, stick to a 1 ounce portion.

3. Mascarpone

Heavy and creamy, mascarpone supplies almost 1 gram of carbs in just 2 tablespoons. Since it's easy to overdo portions, mascarpone is not an ideal choice.

4. Ricotta

As mentioned earlier, ricotta's 2 grams of carbs per ounce make it too high-carb to have in large amounts on keto. Use sparingly in recipes.

5. Processed Slices

Individually wrapped cheese slices are loaded with preservatives and designed for melting. With up to 3 grams of carbs per slice, they don't fit a keto diet.

Higher Carb Cheeses to Avoid on Keto

Here are some very high-carb cheese options that should be avoided on a ketogenic diet:

1. Pasta Filata Cheeses

This group includes mozzarella, provolone, caciocavallo and others. While fresh mozzarella is fine in small amounts, these processed, stretched curd cheeses can contain 10+ grams of carbs per ounce.

2. Queso Blanco

An unaged white cheese used in Mexican dishes, queso blanco provides nearly 3 grams of carbs per ounce, making it too high for keto.

3. Panela

Panela is a fresh Hispanic cheese with 8 grams of carbs and just 1 gram of fat per ounce. Its far too high in carbs for the ketogenic diet.

4. Havarti

This buttery Danish cheese contains 3-4 grams of carbs per slice, exceeding keto limits. Leave havarti off your shopping list.

5. Gouda

Aged gouda only has about 1 carb per ounce, but the creamy sweetness of young gouda comes with 4+ grams of carbs per ounce.

Tips for Adding Cheese to a Keto Diet

Here are some tips for including cheese in a keto diet:

• Focus on hard, aged cheeses like cheddar, Parmesan and Swiss.
• Be picky about full-fat vs. low-fat varieties.
• Measure 1-2 ounce portions of soft fresh cheeses.
• Avoid processed cheeses with additives.
• Read labels closely and track carb counts.
• Use strong-flavored cheeses to satisfy cravings.
• Combine cheeses for more nutrients and flavors.

With some selectivity and portion control, cheese can be enjoyed regularly on a ketogenic diet. Just opt for the most keto-friendly cheese choices.

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.