How many carbs are in different types of cheese. Which cheeses are best for low-carb diets. What are the health benefits of consuming low-carb cheese. How does cheese consumption affect weight loss and diabetes risk.

The Nutritional Profile of Cheese: More Than Just Carbs

Cheese is a complex food with a rich nutritional profile that extends far beyond its carbohydrate content. While the carb content of cheese is an important consideration for those following low-carb diets, it’s crucial to understand the broader nutritional context.

Most cheeses are excellent sources of:

• High-quality protein
• Calcium
• Vitamin B12
• Vitamin A
• Zinc
• Phosphorus

The fat content in cheese, often maligned in the past, is now recognized as potentially beneficial. Dairy fat contains conjugated linoleic acid (CLA), which has been associated with various health benefits.

Debunking the “Fat is Bad” Myth

For decades, dietary guidelines demonized saturated fats, including those found in cheese. However, recent research has challenged this perspective. A 2010 meta-analysis published in the American Journal of Clinical Nutrition examined 21 studies involving 347,747 participants and found no significant association between saturated fat consumption and increased risk of heart disease or stroke.

Furthermore, a 2020 paper in the Journal of the American College of Cardiology concluded that whole-fat dairy, along with other foods rich in saturated fats like unprocessed meat and dark chocolate, is not associated with increased cardiovascular disease risk.

Health Benefits of Low-Carb Cheese Consumption

Incorporating low-carb cheese into your diet can offer numerous health benefits. Here are some of the most notable advantages:

Reduced Risk of Type 2 Diabetes

The European Prospective Investigation into Cancer and Nutrition (EPIC) study, which examined data from over 340,000 participants across 8 European countries, found an inverse association between cheese consumption and diabetes incidence. Remarkably, consuming just 55 grams of cheese or yogurt daily was linked to a 12% reduction in type 2 diabetes risk.

Blood Pressure Regulation

Contrary to popular belief, some cheeses may actually help lower blood pressure. A 2018 study revealed that consuming 30 grams of Grana Padano cheese daily was as effective in reducing blood pressure as some antihypertensive medications. This effect was observed despite the cheese’s high salt content, suggesting that other components in cheese may offset the potential blood pressure-raising effects of sodium.

Weight Management

Can a high-calorie food like cheese really aid in weight loss? Several studies suggest it can. A large 2018 study involving over 2,500 men found that those who consumed higher amounts of cheese had a lower body mass index after five years. Additionally, a meta-analysis of 16 studies showed that cheese and other high-fat dairy products appear to lower the risk of obesity.

The weight management benefits of cheese may be attributed to its satiating effect. When you feel full and satisfied after eating cheese, you’re less likely to indulge in unhealthy snacks or overeat at subsequent meals.

Low-Carb Cheese Options: Top 4 Choices

For those following a low-carb diet, here are four excellent cheese options that are both delicious and low in carbohydrates:

1. Goat Cheese: With approximately 0.2 grams of carbs per ounce, goat cheese is an excellent low-carb option. It’s also rich in protein and healthy fats.
2. Brie: This creamy cheese contains about 0.1 grams of carbs per ounce, making it a great choice for low-carb diets.
3. Cheddar: A popular choice, cheddar cheese contains less than 1 gram of carbs per ounce while providing a good dose of calcium and protein.
4. Parmesan: Hard cheeses like Parmesan are virtually carb-free, with less than 0.5 grams per ounce.

Incorporating Low-Carb Cheeses into Your Diet

These low-carb cheeses can be easily incorporated into various dishes:

• Add crumbled goat cheese to salads
• Enjoy slices of Brie with low-carb crackers or vegetables
• Use grated cheddar in omelets or as a topping for low-carb soups
• Sprinkle Parmesan over roasted vegetables or use it in homemade low-carb pizza crusts

High-Carb Cheeses: 4 Types to Limit on a Low-Carb Diet

While many cheeses are low in carbs, some varieties contain higher amounts of carbohydrates. If you’re strictly limiting your carb intake, you may want to consume these cheeses in moderation:

1. Cottage Cheese: Contains about 3-4 grams of carbs per 100 grams
2. Ricotta: Has approximately 3-4 grams of carbs per 100 grams
3. Feta: Contains about 1-2 grams of carbs per 100 grams
4. Processed Cheese Spreads: Can contain up to 5-7 grams of carbs per 100 grams due to added ingredients

It’s important to note that while these cheeses have higher carb content compared to others, they can still be part of a balanced low-carb diet when consumed in moderation. The key is to be aware of portion sizes and factor these carbs into your daily intake.

The Role of Cheese in Different Low-Carb Diets

Cheese can play a significant role in various low-carb dietary approaches. Let’s examine how cheese fits into some popular low-carb diets:

Ketogenic Diet

The ketogenic diet typically limits carbohydrate intake to 20-50 grams per day. Most hard and soft cheeses are excellent choices for the keto diet due to their high fat content and low carb count. However, it’s crucial to avoid processed cheese products that may contain added carbs.

Paleo Diet

The paleo diet aims to mimic the eating habits of our prehistoric ancestors. While strict paleo diets exclude dairy products, some versions allow for high-quality, grass-fed dairy. If you’re following a paleo diet that includes dairy, opt for raw, unpasteurized cheeses when possible.

Atkins Diet

The Atkins diet is divided into phases, with the initial phase being the most restrictive in terms of carb intake. Cheese is generally allowed in all phases of the Atkins diet, but it’s important to track your overall carb intake, especially during the early phases.

The Impact of Cheese on Gut Health

Beyond its macronutrient profile, cheese can have interesting effects on gut health. Some key points to consider include:

Probiotic Potential

Certain types of cheese, particularly those made from raw milk or with added probiotic cultures, can contribute beneficial bacteria to your gut microbiome. These probiotics may support digestive health and boost immune function.

Prebiotic Properties

Some studies suggest that components in cheese may act as prebiotics, providing nourishment for beneficial gut bacteria. This could potentially contribute to a healthier gut microbiome.

Lactose Content

For those with lactose intolerance, it’s worth noting that many hard, aged cheeses are naturally low in lactose. As cheese ages, the lactose is broken down, making these cheeses more tolerable for many people with lactose sensitivity.

Cheese and Cardiovascular Health: Dispelling Myths

The relationship between cheese consumption and cardiovascular health has been a topic of much debate. Let’s examine some recent findings:

Cheese and Cholesterol

Despite its saturated fat content, research suggests that cheese consumption may not significantly raise cholesterol levels. In fact, some studies have found that cheese intake is associated with higher levels of HDL (good) cholesterol.

Cheese and Heart Disease Risk

A 2017 meta-analysis published in the European Journal of Nutrition found that cheese consumption was associated with a lower risk of cardiovascular disease. The researchers suggested that the unique combination of nutrients in cheese might contribute to these protective effects.

The French Paradox

The “French Paradox” – the observation that the French have relatively low rates of heart disease despite a diet high in saturated fats – has long puzzled researchers. Some scientists propose that the high consumption of cheese in France might play a role in this phenomenon, possibly due to the presence of beneficial compounds in cheese.

Choosing Quality Cheese: What to Look For

When incorporating cheese into a low-carb diet, it’s not just about the carb content. The quality of the cheese can significantly impact its nutritional value and potential health benefits. Here are some factors to consider:

Grass-Fed vs. Conventional

Cheese made from the milk of grass-fed cows often has a better nutritional profile. It tends to be higher in beneficial nutrients like omega-3 fatty acids and conjugated linoleic acid (CLA).

Raw vs. Pasteurized

Raw cheese, made from unpasteurized milk, retains more of its natural enzymes and beneficial bacteria. However, it’s important to note that raw cheese may carry a higher risk of foodborne illness and is not recommended for pregnant women or individuals with compromised immune systems.

Artisanal vs. Mass-Produced

Artisanal cheeses, often made in smaller batches using traditional methods, may offer unique flavors and potentially higher nutritional value. However, they can be more expensive than mass-produced varieties.

Organic Certification

Organic cheeses are made from the milk of cows that have not been treated with antibiotics or growth hormones and have been fed organic feed. This can be an important consideration for those looking to minimize exposure to potential contaminants.

When shopping for cheese, take the time to read labels and, if possible, ask your cheesemonger about the source and production methods of the cheeses you’re considering.

Potential Drawbacks of Cheese Consumption

While cheese offers numerous health benefits, it’s important to be aware of potential drawbacks, especially when consumed in large quantities:

Calorie Density

Cheese is calorie-dense, which can contribute to weight gain if consumed in excess. Even on a low-carb diet, it’s important to be mindful of overall calorie intake.

Sodium Content

Many cheeses are high in sodium, which can be a concern for individuals with high blood pressure or those at risk of cardiovascular disease. Opting for lower-sodium cheese varieties or moderating intake can help mitigate this issue.

Hormone Considerations

Some people are concerned about the presence of hormones in dairy products, including cheese. While the impact of these hormones on human health is still a topic of research, those concerned can opt for organic or hormone-free cheese varieties.

Potential for Addiction

Some studies suggest that cheese may have mild addictive properties due to the presence of casomorphins, compounds formed during the digestion of dairy proteins. While this doesn’t mean cheese is inherently harmful, it’s worth being aware of if you find yourself craving cheese frequently.

As with any food, moderation is key. Incorporating cheese as part of a balanced diet can provide numerous benefits without significant drawbacks for most people.

Carbs in Cheese? List of High and Low-Carb Cheeses

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By Liam McAuliffe Updated on May 17, 2023

Cheese has been a beloved food around the world since its invention nearly 10,000 years ago. However, if you’re one of the millions of people turning to a low-carb diet like paleo, keto, or carnivore, you may be wondering about the carbs in cheese. Or even asking the question, “Does cheese have carbs?” 

The short answer: While some types of cheese have low-to-no carbs, others can be surprisingly high. 

In this article, we’ll take a closer look at the carbs in cheese, explore the different types of cheese and their carb contents, and discuss the potential health implications of consuming cheese as part of a low-carb diet.

Table of Contents

• Health Benefits of Eating Low-Carb Cheese
• Benefits of Consuming Cheese
• Carbs in Cheese? Top 4 Low-Carb Options
• Carbs in Cheese? 4 High-Carb Cheeses 
• Carbs in Cheese: The Bottom Line

Health Benefits of Eating Low-Carb Cheese

Before jumping into our list of high and low-carb cheeses, let’s explore just why cheese deserves your consideration.  

Cheese is so common that most of us aren’t aware that it’s actually a healthy, nutrient-dense whole food with numerous clinically studied health benefits. 

The notion of cheese as a healthy food might be especially strange for those of you who have been indoctrinated by bogus low-fat diet fads. So let’s take a minute to debunk the “fat is bad” dogma. 

Dairy Fat is Healthy

If you’re already enjoying the benefits of a low-carb diet rich in fatty whole foods, the idea that dairy fat is healthy and nourishing is old news. But for the rest of you, here are a couple of major studies to consider. 

• In 2010 a major meta-analysis (gold standard of research) was published in the American Journal of Clinical Nutrition. Researchers examined 21 previous studies involving 347,747 people, with a follow-up period of between 5-23 years. The study concluded that consuming saturated fats (including dairy fat) was not significantly associated with stroke or heart disease.
• In 2020, a bellwether paper published in the leading Journal of the American College of Cardiology, concluded, “Whole-fat dairy, unprocessed meat, eggs, and dark chocolate are SFA-rich foods with a complex matrix that are not associated with increased risk of cardiovascular disease. The totality of available evidence does not support further limiting the intake of such foods.”
• In a 2017 meta-analysis examining 9 large-scale studies on the health effects of consuming cheese concluded, “Our findings suggest that long-term cheese consumption was not associated with an increased risk of all-cause mortality.”
• A 2013 meta-analysis looking at the effects of low-carb, high-fat diets found that they are clinically effective for combating numerous disorders, including metabolic syndrome, type 2 diabetes, heart disease, acne, PCOS, and neurological issues, including epilepsy, Alzheimer’s, and Parkinson’s disease.

Benefits of Consuming Cheese

Not only is cheese not harmful, it has been shown to offer numerous health benefits. Let’s take a look at some of the most studied benefits. 

Reduces Risk of Diabetes

The massive 2009 European Nutrition (EPIC) study examined data from 16,835 healthy and 12,403 diabetic participants across 8 European nations. 

Researchers identified an inverse association between eating cheese and fermented dairy with incidences of diabetes. In simple terms, more cheese, less diabetes. 

Interestingly, the data got remarkably detailed: Consuming only 55 grams of total cheese and/or yogurt was associated with a 12% reduction in the incidence of type 2 diabetes.

Reduces Blood Pressure

Even cheese with relatively high carb concentrations, like Grana Padano (essentially a parmesan cheese), has been found to reduce blood pressure. 

A 2018 study found that eating 30 daily grams of Grana Padano was as effective at lowering blood pressure as prescription antihypertensive medications. 

What’s more, this is an extremely salty cheese–equal to consuming a serving of potato chips. Salt can increase blood pressure, but the effects of the cheese offset the sodium.  

Weight Loss

A large 2018 study with data from over 2,500 men found that after five years, participants who consumed higher amounts of cheese had a lower body mass index.1

Similar findings were revealed in a meta-analysis of 16 studies that showed cheese and other high-fat dairy products appear to lower the risk of obesity. [10]

If you’re wondering how a high-calorie food like cheese aids in weight loss, just think of how filling cheese is. 

When you’re satiated from eating cheese, you’re less likely to snack on junk made with toxic seed “vegetable oil” or binge on sugar-loaded processed foods. 3 4 

Neurological Protection

Aged cheeses like blue cheese and camembert contain special compounds that can reduce inflammation, thereby protecting your brain. 

A 2018 study discovered that oleamide and dehydroergosterol found in Camembert reduced inflammation in areas of the brain associated with Alzheimer’s and dementia, leading researchers to deem cheese containing these compounds as a neuroprotective food. 9

Not surprisingly, a 2021 study published in the Journal of Alzheimer’s Disease found that consuming cheese is associated with improved cognition as we age. 10 

Supports Heart Health

Studies show that regularly consumed dairy fat (like you find in cheese that is both high and low in carbs) is associated with a reduced risk for heart attacks.10 6 

One of the keys to the cardioprotective benefits of cheese is likely the presence of vitamin K2.

For every ten micrograms of K2 you consume daily, your risk of heart disease decreases by 9%. 

This is an area where the carbs in cheese don’t really matter. However, soft cheeses generally contain more K2, as you’ll see in the list below. 18 

Anticarcinogenic 

Cheese made from grass-fed dairy can be a great source of a beneficial fatty acid called conjugated linoleic acid (CLA)

Studies have found that CLA can significantly inhibit cancer and tumors in the stomach, prostate, breast, and liver. 12  

The presence of CLA in cheese is likely a factor in the results of a 2005 study that found that women who ate four servings of high-fat dairy per day benefit from a 34% reduction in the risk of colon cancer. 13

Another study on young men found that consuming 5.6 grams of CLA per day reduced inflammatory markers associated with cancer.14

The vitamin K2 in cheese may be another key factor in its anticarcinogenic properties, with new studies suggesting that K2 can impede the spread of various cancers, including prostate cancer. 17

Carbs in Cheese? Top 4 Low-Carb Options

These 4 delicious low-carb cheeses provide more than healthy fats and proteins.

Modern research is catching up with what traditional cheese-making cultures have known for millennia–that cheese provides a special blend of powerful nutrients produced in the culturing process that you cannot get in any other food. 

1. Blue Cheese

The carbs in blue cheese are negligible, with only . 2g per 100-gram serving. 

So if you’re eating only a couple of tablespoons (30 grams) at a time, you can consider blue cheese zero-carb food. 

Like other specially cultured cheeses, blue cheese contains between 2900 and 4700 different beneficial bioactive peptides that get created as enzymes break down dairy proteins.3 5

These bioactive compounds are likely factors in the numerous studied benefits of blue cheese, including

• lower cholesterol levels
• Prevention of inflammation in arteries
• reduced blood clotting in veins
• reduce joint pain and arthritis relief

One compound called spermidine, found in high concentrations in blue cheese (262 nmol/g) has been found to provide both cardioprotective and anti-aging properties.4 5 

Nutrients per 100g of Creamy Blue Cheese
Calories	425
Fat	43.3g
Saturated Fat	26. 7g
Carbohydrates	.2g
Protein	13.3g
Fat: protein	3.25:1
Significant Vitamins and Minerals
Vitamin B5 (Pantothenic acid)	1.7mg 35% RDA
Vitamin B2 (Riboflavin)	0.4mg (36% RDA)
Selenium	8.6µg (16%)

2. Muenster

How many carbs in muenster cheese? Only 1.1 grams per 100 grams. 

The highest quality and most nutritious Muenster is made from unpasteurized “raw” cow’s milk in the summer in autumn. This is how it’s been done since it was invented by monks in the northeast of France in the middle ages.

Yes, Muenster cheese can be particularly stinky, but that’s a sign of the kind of enzymatic breakdown that produces beneficial bioactive peptides. 

Munster is also the top dog when it comes to boosting your vitamin K2 intake: 801 ng/g. 19

Wisconsin Cheese Company makes a great muenster.

3. Goat Cheese

Carbs in goat cheese? This one’s easy. Zero, zilch, nada. 

Goat cheese has been consumed in the Mediterranean region for thousands of years. And it remains a popular ingredient in dishes from Greece, Italy, and other neighboring countries.

Historians believe that goat cheese may have been one of the earliest types of cheese produced, as goats were among the first domesticated animals. 

In recent years, studies have shown that goat cheese may improve heart health, boost the immune system, and aid in weight loss. 

Additionally, goat cheese is typically lower in lactose than cow’s milk and doesn’t contain casein. This makes it a great alternative for people with lactose intolerance or milk protein allergy.

4. Goat’s Milk Gouda

Does Gouda cheese have carbs? Not when it’s made from goat’s milk!

This common, traditional cheese from Holland becomes a specialty superfood when made from goat’s milk. This makes it a great option for people seeking A2 alternatives to cow’s milk. 

And studies have shown that goat’s milk is also high in medium-chain fatty acids, which are easily absorbed and metabolized by the body for energy, making goat’s milk Gouda an excellent choice for athletes or anyone looking to boost their energy levels.

Midnight Moon from Cypress Grove is a gouda that has been aged six months, creating a nutty, buttery flavor and a “sweet” caramel finish. 

“Midnight Moon” is one of the tastiest low-carb cheeses we’ve ever tried. It’s nutty, caramelly, and goes extremely well with zero-carb snacks like cured meats. 

Carbs in Cheese? 4 High-Carb Cheeses 

These four common kinds of cheese have more carbs than most types of cheese. Though canned and processed cheese should be eliminated. The other natural cheeses are healthy despite their carb content, and can still be consumed in moderation on a low-carb diet.  

1. Canned Cheese

Carbs in canned cheese? You betcha. 1 gram per tablespoon, or 7 per 100 grams. 

But beyond the carbs in canned cheese, there are other reasons why it should be eliminated from both high and low-carb diets. 

For one, canned cheeses are highly processed industrial products. In fact, by law, they only have to be 51% actual cheese. 

What’s the rest of it then? Stuff like reconstituted dairy proteins, artificial emulsifiers, and toxic seed oils. 

The macros are not super keto-unfriendly: 6g of protein, 2 grams of carbs, 5 grams of protein per serving. But you can get these from much healthier whole foods. 

2. American Cheese

Carbs in American cheese: 9 grams per 100 gram serving. 

Like canned cheese, American cheese is a highly processed industrial product. It often contains additives and preservatives. 

The low-quality dairy products used to make American cheese is sourced from factory farms where animals are subjected to poor living conditions and fed with hormones and antibiotics.

Compared to traditional, unprocessed cheeses, American cheese is low in essential nutrients such as protein, calcium, and vitamins. 

3. Cottage Cheese

Unlike the processed cheeses above, cottage cheese isn’t off-limits due to nutritional and quality issues. 

However, on a zero-carb or low-carb diet you’ll need to beware of how quickly the carbs in cottage cheese can add up. Especially if you’re like most people who find it so yummy that they can’t help but devour an entire carton in a sitting. 

1 cup of full-fat cottage cheese contains 6.8 grams, along with a mega-dose of 24.6 grams of protein. Remember that low-carb eating calls for high-fat and moderate protein. If you eat too much protein your body just turns it into glucose. 

It is possible to find higher fat cottage cheese (8%). But if you want to enjoy cottage cheese on low-carb diets go ahead and boost the fat yourself by adding heavy cream or creme fraiche. If you have it with more savory faire, add olive oil, sour cream, and chopped olives 

4.

Parmesan

How many carbs in Parmesan cheese? More than most people think. 

100 grams of parmesan contributes 14 grams of carbs. 

Yet, it’s so savory and flavorful that most people only use small-ish amounts. Considering that is only contributes 0.9 grams of carbs per tablespoon, parmesan cheese is actually a  decent low-carb option. 

And as we mentioned above, it may provide cardioprotective peptides. 

Does cheese have carbs? Some do, some don’t. But even unprocessed higher-carb cheeses like parmesan and cottage cheese can be enjoyed in moderation on a low-carb diet. 

That said, the lowest carb cheese on our list are also the types that contain the highest levels of beneficial bioactive peptides and vitamin K2. 

Some great low-carb cheese options include blue cheese, Muenster, goat cheese, and goat gouda. 

By incorporating these cheeses into your low-carb meals and snacks, you can enjoy delicious and satisfying dishes while still staying within your carb goals.

Article Sources

The Best and Worst Cheeses to Choose

The keto diet is a low carb, high fat diet often used to promote weight loss.

The diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which your body uses fat instead of carbohydrates as its main fuel source.

For that reason, certain foods are better suited for the keto diet than others. In particular, cheese is an ideal keto food due to its high fat, moderate protein, and low carb content.

This article reviews some of the best and worst types of cheese to eat when following a keto diet.

Those who follow a keto diet severely limit their carbohydrate intake.

Further, keto dieters typically prioritize foods that are high in fat to make up for the calories they miss out on when restricting carbs.

This means cheese is an excellent food option because most types are high in fat, moderate in protein, and low in carbs.

Still, some cheeses are more suitable than others due to variations in fat content and level of processing.

Summary

Cheese is an ideal keto food due to its high fat, moderate protein, and low carb content. Still, some types may be better than others due to variations in fat content and level of processing.

These cheeses boast a high fat content and are minimally processed, so they’re a perfect match for the keto diet.

Cheddar cheese

Cheddar is a popular yellow cheese.

Varieties range in flavor from sharp to mild, so most people can find a type that suits their taste preferences.

Per 1-ounce (28-gram) serving, a mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. This means it’s a good fit for the keto diet (1).

With a perfect balance of acidity and creaminess and a fairly low melting point, it’s great for melting atop sandwiches, lettuce-wrapped burgers, low carb bread, and casseroles.

Gouda

Gouda is a slightly sweet, creamy, yellow-hued cheese made from cow’s milk.

With 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce (28-gram) serving, it fits well into the keto diet (2).

Gouda has a fairly low melting point, so it can be used to top burgers or added to your favorite keto mac and cheese recipe.

Goat cheese

Goat cheese, also known as chevre, is a creamy cheese made from goat’s milk. It boasts a tart flavor that is sometimes described as gamy or earthy.

A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it an excellent cheese to enjoy when following the keto diet (3).

While not particularly good for melting, goat cheese works well in appetizers, salads, casseroles, and omelets.

In addition, goat cheese is lower in lactose than many other kinds of cheese made from cow’s milk. As such, people with lactose intolerance may be better able to digest it (4).

Blue cheese

Blue cheese is a unique cheese. It’s made using cultures of a specific type of mold to develop deep flavors and a creamy texture.

Its keto-approved nutrient profile includes 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce (28-gram) serving (5).

Blue cheese is great when added fresh to salads, blended into a dip, or made into a sauce to enjoy with vegetable noodles or steaks.

Summary

Some of the best cheeses to eat on the keto diet are cheddar, Gouda, blue cheese, and goat cheese due to their suitable high fat and low carb content.

Cheeses to avoid on the keto diet include higher-carb and processed varieties.

Cottage cheese

Cottage cheese is a fresh cheese made by separating casein curds and liquid whey — the two major milk proteins.

While cottage cheese is generally considered a healthy cheese option, its nutrient profile doesn’t work well with the keto diet.

A 1/2-cup (114-gram) serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs (6).

While it’s not particularly high in carbs, even small amounts add up quickly. Thus, it’s best not to eat too much cottage cheese when on a keto diet.

Low fat cheese

Considering that the keto diet focuses on high fat, low carb foods, it’s best to avoid low fat cheese varieties.

Regular cheddar provides 9 grams of fat per 1-ounce (28-gram) serving. For comparison, the same serving size of low fat cheddar or colby cheese has about 2 grams of fat. You can even buy nonfat cheese, which has no fat (1, 7, 8).

If your goal is to fuel your body with fat through ketosis, you should stick to full-fat cheese.

Processed cheeses

Another cheese category you’ll likely want to avoid if following a keto diet is processed cheeses.

This includes varieties like American cheese, spray-can cheese, and other products that contain a mix of cheese and noncheese ingredients.

While they usually have plenty of fat, they tend to also contain ingredients that you wouldn’t find in naturally produced cheeses. These may include whey powder, canola oil, added colors, and preservatives (9, 10).

A high intake of processed foods has been associated with an increased risk of cardiovascular and other diseases. That means you should limit how many processed foods you eat, regardless of whether you follow the keto diet (11, 12).

Summary

While most cheeses fit well into the keto diet, some types are not ideal due to their nutrient ratios and level of processing. These include cottage cheese and low fat and processed cheeses.

The keto diet is a low carb, high fat diet. It requires strict adherence to maintain ketosis, a state in which your body uses fat instead of carbs as its primary fuel source.

To make up for calories lost through carb restriction, keto dieters eat many high fat foods such as cheese.

Some cheeses suit the keto diet better than others. This mainly comes down to their carb and fat content and level of processing.

The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties.

If you’re following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.

Just one thing

Try this today: Hungry for a snack? Make these keto-friendly appetizer bites. Spread goat cheese on a thick slice of cucumber, top with smoked salmon or turkey, and finish with another cucumber slice. Assemble with a toothpick and enjoy! You can add fresh dill, “everything bagel” seasoning, or mashed avocado for extra flavor.

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Cheese soup – calories, nutritional value 4 keyboard_arrow_right

Cheese soup

Quantity x {{unitOption.title}} piece

Energy 60 kcal

= 250 kJ

Protein 5.34 g

Carbohydrates 3.6 g

Fat 2 g

Fiber 0.57 g

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Carbohydrate {{foodstuff.foodstuff.carbohydrate}} g-

Fat {{foodstuff.foodstuff.fat}} g-

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Energy 60 kcal

Protein 5.34 g

Carbohydrates 3.6 g

Fat 2 g

Fiber 0.57 g

Nutrition

90 057

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Nutritional composition

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fiber_manual_record Fats

fiber_manual_record Saturated fatty acids

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Contains vitamins

Vitamin E Vitamin E (tocopherol)

Vitamin B2 Vitamin B2 (riboflavin)

Vitamin B6 Vitamin B6 (pyridoxine)

Vitamin B3 Vitamin B3 (niacin, PP, niacinamide, nicotinamide, nicotinic acid)

Vitamin B1 Vitamin B1 (thiamine)

Vitamin A Vitamin A

Vitamin B5 Vitamin B5 (pantothenol, pantothenic acid)

900 04 Folic acid Folic acid acid (folacin, folic acid, vitamin B9)

Vitamin B12 Vitamin B12 (cobalamin)

Choline Choline (vitamin B4)

Vitamin D Vitamin D (ergosterol, calciferol, viosterol)

3

Contains minerals

Iron Iron

Manganese Manganese

Iodine Iodine

Calcium Calcium

Zinc Zinc

Health benefits

Hair Improves hair condition

Bones Helps in bone growth and repair.

Nervous system Strengthens the nervous system

Immunity Has a positive effect on immunity

Pancreas Suitable food for problems with the pancreas

Thyroid Suitable food for thyroid problems

Nails Improves the condition of nails

Blood Has a positive effect on the blood

Skin Has a beneficial effect on skin health

Teeth Has a positive effect on the teeth

Negative health effects

Overweight Worsens condition (especially in case of obesity)

Allergies May cause allergic reactions

Chemical composition and calorie content of cheese soup

There are many varieties of soups, and one of the most popular is the recipe for cheese soup. This dish has a delicate creamy taste, a homogeneous texture and a characteristic aroma, so it is prepared in the daily diet and even on the festive table. The key ingredient is cheese – processed, parmesan, Dutch and other types. Vegetables, potatoes, mushrooms, fried onions and carrots are also added to the cheese soup. The dish is cooked in vegetable or meat broth. Cheese soup can be served in liquid form or interrupted with a blender to a puree consistency.

How many calories are in cheese soup? This indicator depends on the selected ingredients and can range from 55 to 90 kcal per 100 g. The indicated portion of the dish contains about 2 g of proteins, about 3 g of fat and up to 15 g of carbohydrates. The most dietary option would be cheese soup with vegetable broth. The nutritional value of meat dishes is much higher. Sometimes, instead of meat, smoked sausage cut into strips, fried crackers from black or white bread are added to the soup. All of these ingredients also add calories to the finished product.

Cheese soup which is relatively low in calories and has a valuable chemical composition. The dish is a source of vitamins A, E and D, contains B vitamins and fiber. Cheese soup contains a lot of amino acids and disaccharides. It contains minerals – manganese, phosphorus, iron, iodine, calcium, silicon, boron, zinc and many others. The dish contains organic acids.

Useful properties and harm of cheese soup

A tasty and nutritious dish has a number of useful properties. It is recommended to eat cheese soup after active physical exertion, the calories of which help to quickly satisfy the feeling of hunger and restore strength. Regular use has a positive effect on the functioning of the pancreas. The rich vitamin and mineral composition of cheese soup helps to avoid vitamin deficiency, strengthens the immune system, and keeps the body in good shape.

Cheese soup is recommended to be introduced into the diet to strengthen the nervous system. The dish contains chemical compounds that slow down the aging process. By adding this soup to your daily diet, you can improve skin condition, strengthen hair and nails, prevent joint diseases and strengthen bones. Cheese soup supports the functioning of the thyroid gland, improves blood composition.

Despite all the useful properties, cheese soup, the calorie content of which can harm the figure, is not recommended for people with overweight problems. The dish should not be eaten with gastritis, ulcers and other inflammatory diseases of the stomach, as it creates an additional burden on the digestive system. Cheese soup can cause allergies in people with hypersensitivity to its components.

Cheese Soup Suggestions

Cheese soup can be calorie controlled by the ingredients used to make it. For the daily diet, the dish is most often prepared from processed cheese. As the basis of the dish, you can use meat broth from pork, chicken or beef.

Peel potatoes, onions and carrots. Potatoes are cut into slices of arbitrary size and added to the boiling broth. Finely chopped onions are fried in a frying pan with heated vegetable oil until golden brown. Then grated carrots are added to it and the resulting mixture is fried over low heat for several minutes. When the potatoes in the broth reach full readiness, vegetable frying, salt and spices are added to it to taste. The dish is brought to readiness over low heat, and then grated melted cheese is added to it, the soup is stirred and removed from the heat. Before serving, sprinkle the plate with chopped herbs or fried small bread crumbs.

When eating cheese soup, it is important to consider how many calories it contains in order to correctly calculate a single portion of the product. Cheese soup is eaten hot. It is better to consume it in the morning, so that the calories received have time to be used up.

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Milty shrimp cheese soup	146	add_circle 03 View all reviews {{(foodstuffCount | number : 0).split(‘ ,’).join(‘ ‘)}} products in our database {{(diaryCount | number : 0). split(‘,’).join(‘ ‘)}} daily diet {{(userCount | number : 0).split(‘,’).join(‘ ‘)}} registered in the Calorie Table Cheese soup – calories, composition, description Cheese soup recipe ingredients: Water – 2 l. Processed cheese – 160 gr. Onion – 1 pc. Carrot – 1 pc. Potato – 200 gr. Semi-smoked sausage – 200 gr. Dill – 10 gr. Salt – 1 tsp Nutritional value of the “Cheese Soup” dish (per 100 grams): Calories: 52.5 kcal. Proteins: 2.3 gr. Fats: 3.5 gr. Carbs: 3.2 gr. Number of servings: 10 How to cook Cheese Soup Peel potatoes, cut into small cubes, put in boiling water and boil for 15 minutes. At this time finely chop the onion, grate the carrots, cut the sausage into cubes. Fry everything. Add onions with carrots and sausage to the pot with potatoes. Add processed cheese to soup, stir. Add chopped herbs to soup. Bon appetit! Ingredients and calorie content of the Cheese Soup recipe Item Measure Weight, g Bel, gr Fat, gr Ang, gr Cal, kcal water 2 l 2000 0 0 0 0 processed cheese 160 gr 160 26.88 17.92 38.08 411.2 onion 1 piece 75 1.05 0 7.8 30.75 carrots 1 piece 75 0. 98 0.08 5.18 24 potatoes 200 gr 200 4 0.8 36.2 160 semi-smoked Odessa sausage 200 gr 200 29.6 76.2 0.6 804 dill 10 gr 10 0.25 0.05 0.63 3.8 salt 1 tsp 11 0 0 0 0 Total 2731 62.8 95.1 88.5 1433.8 1 serving 273 6.3 9.5 8.8 143.4 100 grams 100 2.3 3. Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Comment * Name * Email * Website