Is Burrata Cheese Keto-Friendly?
The keto diet has become one of the most popular low-carb diets, offering significant weight loss for many people. By dramatically reducing carbohydrate intake and replacing it with healthy fats and moderate protein, the keto diet puts the body into ketosis - where it burns fat for fuel instead of carbs.
With its emphasis on fat as the main calorie source, many assume the keto diet is a free-for-all when it comes to high-fat foods like cheese. While it's true that cheese is encouraged on keto, not all varieties fit into the diet's strict macronutrient goals.
Burrata cheese has grown in popularity in recent years. Its creamy, rich texture makes it a decadent addition to salads, antipasto platters and more. But can this fresh Italian cheese fit into a well-formulated keto diet?
What is Burrata Cheese?
Burrata originates from the Puglia region of Italy. It features an outer shell of mozzarella cheese that encases a soft inner filling of stracciatella cheese and cream.
The name "burrata" comes from the Italian word for butter or cream, referencing its smooth, spreadable texture when at room temperature. The thin outer mozzarella shell has a firm consistency, while the inner stracciatella and cream are soft, creamy and buttery.
To make traditional burrata cheese, the outer shell is formed from stretched and kneaded mozzarella curds and whey. The stracciatella and cream filling is then placed inside the pouch before tying it closed with a ribbon. Authentic burrata is always made from cow's milk.
Nutrition Facts of Burrata
Here are the nutrition facts for a 100g serving of burrata cheese (1):
- Calories: 295
- Fat: 28g
- Carbs: 2g
- Protein: 14g
Like many cheeses, burrata is high in fat and protein. However, it's relatively low in carbs compared to some other cheese options.
Burrata Cheese on Keto
At first glance, burrata may seem like an ideal choice for keto. It's high in fat and low in carbs - but is it really keto-friendly?
First, let's take a look at the macros. A 1 ounce (28g) serving of burrata cheese contains (1):
- Calories: 83
- Fat: 7g
- Net Carbs: 0.5g
- Protein: 4g
This supplying 7g of the 8-12g of net carbs recommended on keto per serving. The minimal carbs make burrata a good choice if it fits within your daily macros.
High Fat Content
One of the biggest benefits of burrata for keto is the high fat content. On keto, 75% of calories should come from fat. A 1 ounce serving of burrata provides over 75% of calories from fat, making it an excellent source of healthy fats.
Protein Needs
Burrata also contains a moderate protein level, providing 4g per 1 ounce. Getting adequate protein intake is crucial on keto to prevent loss of muscle mass as you lose weight.
Vitamin and Mineral Content
Burrata is a good source of several vitamins and minerals, including:
- Calcium: 14% DV
- Phosphorous: 15% DV
- Vitamin A: 6% DV
These nutrients are important for bone health, immunity, healthy vision and more. Cheese is one of the main ways keto dieters can meet their micronutrient needs.
Contains Lactose
One downside of burrata for keto diets is that it does contain lactose. The amount is relatively low at 0.1g lactose per ounce. But those sensitive to dairy may want to avoid it.
How To Pick the Best Burrata for Keto
Look for fresh, artisanal burrata made from whole milk. Many mass-produced versions mix the filling with cream or other ingredients to lower costs. But authentic burrata is more keto-friendly.
Also check the ingredients list on the label when buying pre-packaged burrata. Opt for versions without added starches, gums or anti-caking agents. Added ingredients like potato starch or corn starch can add unnecessary carbs.
Who Should Avoid Burrata on Keto
Here are some instances where burrata may not fit into a keto diet:
- Lactose Intolerance - Those with lactose intolerance or sensitivity may want to moderate intake or avoid burrata cheese, which contains traces of lactose.
- Nut Allergies - While less common, some brands add pine nuts or other nuts to the filling of their burrata. Check labels carefully for nut allergies.
- Hyperkalemia - People with kidney disease or certain conditions like hyperkalemia may need to restrict high potassium foods, including burrata.
Uses for Burrata Cheese on Keto
There are endless ways to enjoy creamy, delicious burrata cheese while staying in ketosis. Here are some serving ideas:
- Scoop on top of salads
- Stuff into cherry tomatoes
- Serve with prosciutto as an appetizer
- Mix into omelets or frittatas
- Top keto pizza
- Fill with pesto for an antipasto
- Blend into keto cream sauces
Keto Burrata Recipe Ideas
Looking for some tasty ways to use burrata on keto? Here are a few recipe ideas:
Burrata Caprese Salad
This fresh salad features burrata with tomatoes, basil, and balsamic vinegar. It makes a perfect light summer meal.
Burrata Bruschetta
Top keto bread or zucchini slices with burrata, tomatoes, garlic and basil for an easy appetizer.
Burrata Stuffed Peaches
For a unique spin, use fresh peaches as vessels for creamy burrata cheese and prosciutto.
Burrata Omelet
Add burrata cheese to your morning omelet for a protein and fat-filled breakfast.
Burrata Chicken
Top chicken breast with sliced burrata cheese, tomato sauce and basil then bake until melted and bubbly.
The Verdict on Burrata and Keto
Burrata cheese can be part of a well-formulated keto diet thanks to its high fat content and low net carbs. Pay attention to portion sizes, as the calories and fat can add up quickly. But when eaten in moderation, burrata makes a luxurious addition to meals and snacks.
Be mindful of any added ingredients by choosing fresh, all-natural burrata whenever possible. Those with lactose sensitivity or allergies will want to avoid burrata.
Creative ways to enjoy burrata cheese on keto include salads, omelets, chicken dishes and antipasto platters. Its creamy texture also works nicely blended into sauces or stuffed into roasted veggies.
While you can certainly eat cheese on keto, not every variety fits the bill. But with its excellent macro profile, burrata can be an occasional treat within your daily carb limit.
FAQs
Is burrata cheese allowed on the keto diet?
Yes, burrata can be part of a keto diet. Its high fat content and low net carbs make it a good option. Just be sure to track your servings if eating multiple times per week.
Is burrata high in carbs?
No, burrata is relatively low in carbs compared to other cheeses. Each 1 ounce serving has less than 1 gram of net carbs.
Can you eat burrata cheese everyday on keto?
It's best to eat burrata in moderation, a few times per week at most. The high calories and fat content can add up quickly. Enjoy it occasionally as a treat.
Is fresh mozzarella the same as burrata?
No, burrata is different than fresh mozzarella. It has an outer mozzarella shell but also contains a creamy stracciatella filling.
What can you use instead of burrata?
Some alternatives include ricotta cheese, mascarpone, cream cheese or even cottage cheese for a lower fat option. Fresh mozzarella is another good burrata substitute.
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.
Add Comment