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

The Nutritional Value of Cheese: More Than Just Carbs

Cheese is a nutrient-dense food that has been enjoyed for millennia. While many people focus on its carbohydrate content, especially those following low-carb diets, cheese offers a wide array of nutritional benefits beyond its macronutrient profile.

Cheese is an excellent source of:

• High-quality protein
• Essential fatty acids
• Calcium
• Vitamin B12
• Phosphorus
• Zinc

The nutritional composition of cheese can vary significantly depending on the type, making it important to understand which cheeses align best with your dietary goals.

Debunking the Myth: Is Dairy Fat Bad for You?

For years, many health professionals advised limiting dairy fat consumption. However, recent research has challenged this notion, suggesting that dairy fat may not be as harmful as once thought.

A 2010 meta-analysis published in the American Journal of Clinical Nutrition examined 21 studies involving 347,747 participants. The research concluded that consuming saturated fats, including dairy fat, was not significantly associated with an increased risk of stroke or heart disease.

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

The Long-Term Effects of Cheese Consumption

Is cheese consumption linked to increased mortality rates? A 2017 meta-analysis of nine large-scale studies found no association between long-term cheese consumption and an increased risk of all-cause mortality.

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 Diabetes

The 2009 European Prospective Investigation into Cancer and Nutrition (EPIC) study examined data from over 29,000 participants across eight European countries. Researchers found an inverse association between cheese and fermented dairy consumption and the incidence of diabetes.

How much cheese should you eat to potentially reduce diabetes risk? The study suggests that consuming just 55 grams of cheese and/or yogurt daily was associated with a 12% reduction in the incidence of type 2 diabetes.

Blood Pressure Regulation

Can cheese help lower blood pressure? A 2018 study found that consuming 30 grams of Grana Padano cheese daily was as effective at lowering blood pressure as some prescription antihypertensive medications. This is particularly interesting given that Grana Padano is a relatively salty cheese.

Weight Management

Contrary to popular belief, cheese consumption may actually aid in weight management. A large 2018 study involving over 2,500 men found that after five years, participants who consumed higher amounts of cheese had a lower body mass index.

How does a high-calorie food like cheese contribute to weight loss? The satiety factor plays a crucial role. When you feel satisfied after eating cheese, you’re less likely to snack on less nutritious, high-carb foods.

Low-Carb Cheese Options: Top 4 Choices

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

1. Goat Cheese: 0.1g carbs per ounce
2. Brie: 0.1g carbs per ounce
3. Camembert: 0.1g carbs per ounce
4. Cheddar: 0.4g carbs per ounce

These cheeses not only fit well into a low-carb lifestyle but also offer a variety of flavors and textures to keep your meals interesting.

Incorporating Low-Carb Cheese into Your Diet

How can you include these low-carb cheeses in your meals? Here are some ideas:

• Add crumbled goat cheese to salads
• Enjoy brie with low-carb crackers or vegetables
• Use cheddar in omelets or as a topping for low-carb chili
• Serve camembert as part of a low-carb cheese board with nuts and berries

High-Carb Cheeses: What to Watch Out For

While many cheeses are low in carbs, some varieties contain higher amounts of carbohydrates. Here are four high-carb cheeses to be mindful of if you’re following a strict low-carb diet:

1. Ricotta: 3.8g carbs per ounce
2. Cottage Cheese: 3.4g carbs per ounce
3. Mascarpone: 2.7g carbs per ounce
4. Feta: 1.2g carbs per ounce

While these cheeses have higher carb content, they can still be enjoyed in moderation as part of a balanced diet. It’s important to consider portion sizes and how they fit into your overall daily carbohydrate intake.

The Role of Lactose in Cheese Carbohydrates

Why do some cheeses have more carbs than others? The primary source of carbohydrates in cheese is lactose, a natural sugar found in milk. During the cheese-making process, much of the lactose is removed with the whey, but some remains in the final product.

Aged cheeses typically have lower lactose content, as the aging process allows more time for the remaining lactose to break down. This is why hard, aged cheeses like cheddar and parmesan tend to be lower in carbs compared to soft, fresh cheeses like ricotta and cottage cheese.

Cheese and Gut Health: The Probiotic Connection

Beyond its macronutrient content, cheese can also play a role in supporting gut health. Many types of cheese, particularly those made from raw milk or with added probiotic cultures, contain beneficial bacteria that can contribute to a healthy gut microbiome.

Probiotic-Rich Cheese Options

Which cheeses are good sources of probiotics? Here are a few options:

• Gouda
• Cheddar
• Swiss
• Parmesan
• Cottage cheese (with live cultures)

It’s important to note that while these cheeses can contain probiotics, the amounts can vary. Additionally, pasteurization and aging processes can affect the probiotic content.

Cheese and Bone Health: More Than Just Calcium

Cheese is well-known for its calcium content, but its benefits for bone health extend beyond this essential mineral. The combination of nutrients in cheese works synergistically to support strong, healthy bones.

Key Bone-Supporting Nutrients in Cheese

What makes cheese particularly beneficial for bone health? Here are some key nutrients:

• Calcium: Essential for bone structure and strength
• Phosphorus: Works with calcium to build strong bones
• Vitamin K2: Helps direct calcium to the bones and away from soft tissues
• Protein: Necessary for bone matrix formation

The combination of these nutrients in cheese makes it an excellent food for maintaining bone density and preventing conditions like osteoporosis.

Cheese and Heart Health: Challenging Old Assumptions

For years, cheese was often viewed as potentially harmful to heart health due to its saturated fat content. However, recent research has begun to challenge this assumption, suggesting that cheese consumption may not have the negative impact on cardiovascular health once believed.

The Cheese Paradox

How can a food high in saturated fat potentially benefit heart health? This phenomenon is sometimes referred to as the “cheese paradox.” Several factors may contribute to this effect:

• Calcium content: May help reduce fat absorption
• Fermentation: Produces beneficial compounds that could influence cholesterol metabolism
• Protein matrix: May alter how fat is processed in the body

While more research is needed to fully understand these mechanisms, current evidence suggests that moderate cheese consumption can be part of a heart-healthy diet.

Choosing Quality Cheese: What to Look For

When incorporating cheese into your diet, it’s important to consider not just the carbohydrate content, but also the overall quality of the cheese. Here are some factors to consider when selecting cheese:

Factors Influencing Cheese Quality

• Source of milk: Grass-fed or pasture-raised animals often produce milk with a better nutrient profile
• Processing methods: Minimal processing and the use of traditional techniques can preserve more nutrients
• Additives: Look for cheeses without unnecessary additives or preservatives
• Aging: Aged cheeses often have more complex flavors and potentially more health benefits

When possible, opt for organic, artisanal cheeses made from high-quality milk sources. These cheeses not only offer potential health benefits but also support sustainable farming practices.

Cheese in Different Dietary Approaches

Cheese can fit into various dietary approaches, but its role may differ depending on the specific diet. Let’s explore how cheese fits into some popular dietary patterns:

Ketogenic Diet

On a ketogenic diet, cheese is often a staple food due to its high fat content and low carbohydrate levels. Hard, aged cheeses like cheddar, gouda, and parmesan are particularly popular choices.

Mediterranean Diet

In the Mediterranean diet, cheese is consumed in moderation. Feta, halloumi, and fresh mozzarella are common choices, often used to add flavor to vegetable-rich dishes.

Paleo Diet

Strict paleo diets typically exclude dairy products, including cheese. However, some more flexible paleo approaches may allow for certain types of cheese, particularly those from grass-fed animals.

Vegetarian Diet

Cheese is often an important source of protein and calcium in vegetarian diets. However, it’s important to check that the cheese is made with vegetarian rennet if avoiding all animal products.

Regardless of your dietary approach, it’s important to consider how cheese fits into your overall nutritional goals and to consume it in moderation as part of a balanced diet.

Potential Drawbacks of Cheese Consumption

While cheese offers numerous potential health benefits, it’s important to be aware of potential drawbacks for some individuals:

Lactose Intolerance

People with lactose intolerance may experience digestive discomfort when consuming cheese, particularly varieties high in lactose. However, many hard, aged cheeses are naturally low in lactose and may be better tolerated.

Milk Allergies

Individuals with milk allergies should avoid cheese, as it contains milk proteins that can trigger allergic reactions.

Sodium Content

Some cheeses are high in sodium, which may be a concern for individuals managing hypertension or other conditions requiring sodium restriction. Opting for fresh cheeses or those labeled as low-sodium can help mitigate this issue.

Calorie Density

Cheese is calorie-dense, which can contribute to weight gain if consumed in large quantities without consideration for overall calorie intake. Practicing portion control is key to enjoying cheese as part of a balanced diet.

As with any food, it’s important to consider individual health needs and consult with a healthcare professional or registered dietitian when making significant changes to your diet.

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

Are There Carbs in Cheese?

Are There Carbs in Cheese?

Posted 2 months ago

SaVanna Shoemaker, MS, RDN, LD

0 Likes

Say “cheese!”

Cheese is one of the world’s favorite foods, made from aged milk and various enzymes and microbial strains to produce a product that’s salty, rich in umami flavor, and uniquely — well — cheesy. Most cheeses are also ideal for Keto — containing very low carb counts.

Still, that doesn’t mean you should build your meal plan around cheese — although we understand the temptation.

Here’s our definitive guide to cheese on Keto.

Most cheeses are perfectly Keto-friendly. Cheese is a naturally high-fat, low-carb food — with a healthy dose of protein, too.

That makes cheese a great snack, or a good way to add fat and protein to a Keto-friendly meal.

In fact, cheese plays a starring role in many Keto snacks and recipes — chaffles, anyone?

Most cheeses contain 1-2 grams of carbs per ounce, so you could technically eat a lot of cheese and still be under your carb limit for the day.

It’s probably not the best idea, though.

Cheese is high in fat and therefore, really calorie-dense. Eating a lot of cheese could slow down your weight loss.

Not to mention, many people have reported constipation or similar digestive upsets when they eat too much cheese.

Most regular cheeses have Keto-friendly macros, but there are some that should be avoided. These include:

• Flavored, sweetened cream cheese (like strawberry or blueberry)
• Cheeses that contain fruit

Some plant-based cheeses may contain more carbs, as well. It’s important to check the labels for all plant-based cheeses.

Also, reduced-fat cheeses tend to have more carbs than their full-fat counterparts because they contain added fillers to help replicate the texture and meltiness of full-fat cheese.

There are tons of products that are cheese-flavored or made with cheese as a key ingredient. These include:

• Cheese crackers: While some Keto-friendly cheese crackers exist, they are typically made with grains and cheese. Be sure to check the label.
• Cheese dips and sauces: Cheese dips and sauces like queso and fondue can sometimes contain added starch or fillers to make them smoother, but for the most part, these foods are Keto-friendly. Check the label if you can just in case.
• Cheese-based soups: Cream of cheddar soup is typically made with flour as a thickener — therefore, it’s too high in carbs for Keto. For other soups that contain cheese, it will really depend on the other ingredients.
• Blue cheese salad dressing: Blue cheese salad dressing is ideal for Keto; high in fat and very low in carbs. Again, check the ingredients label for any sneaky added ingredients that are not low carb.
• Cheesecake: Cheesecake is high in carbs from sugar, but we have plenty of Keto-friendly cheesecake recipes to sate your sweet tooth.
• Mozzarella sticks: Mozzarella sticks are breaded in flour or breadcrumbs and fried, so they’re not Keto-friendly. You can make your own low-carb version for a Keto-friendly appetizer, though.

For many of these products, it’s tricky to give a blanket “Yes, it’s Keto-friendly” or “No, it’s not Keto.”

Instead, you’ll need to check the net carbs and ingredient list to be sure it meets your macro and food quality preferences. You can check carb counts on Carb Manager by looking up a food manually or scanning the barcode.

Be sure to pay attention to the portion size on the label. Generally, if a food is less than 5 grams of net carbs per serving, it can fit in a Keto diet — just make sure it’s worth it for you!

Although many types of cheese are perfectly Keto-friendly, it’s probably not the best idea to eat as much cheese as you want — especially if you’re trying to lose weight.

Cheese is pretty high in calories, which can derail you quickly if you’re eating too much or not measuring your portion sizes.

Additionally, nearly 70% of the world’s population is thought to be lactose intolerant to some degree. While many cheeses are low in lactose, some higher lactose cheeses — like cottage cheese or ricotta cheese — may cause gastrointestinal symptoms in these people[*].

Check below to see if your favorite cheese is Keto-friendly. (Hint: it probably is!)

• Net carbs: 4 grams per ½ cup
• Keto-friendly? Yes

Cottage cheese is a high-protein snack that’s really great paired with strawberries and a sprinkle of Keto-friendly sweetener. It’s a little bit higher in carbs than most other cheeses.

• Net carbs: 2 grams per ounce
• Keto-friendly? Yes

Cream cheese is a great way to add both tanginess and creaminess to sweet and savory dishes. It’s a key ingredient in Keto “fathead dough.”

• Net carbs: 1 gram per ounce
• Keto-friendly? Yes

Cheddar is available in flavors ranging from mild to extra sharp. It’s a favorite for snacking and cooking, with ideal Keto macros.

• Net carbs: 1 gram per ounce
• Keto-friendly? Yes

Although “pasteurized processed” American cheese gets a bad rap, it’s just a blend of cheeses and other ingredients (typically whey, salt, and milk proteins) designed for melting — and perfect for a cheeseburger. That said, there can be some variance in carb count between brands depending on how they process their American cheese.

• Net carbs: 1 gram per ounce
• Keto-friendly? Yes

Feta is a tangy, crumbly, soft cheese made from sheep’s and/or goat’s milk.

• Net carbs: 1 gram per ounce
• Keto-friendly? Yes

Mozzarella cheese is responsible for the “cheese pull” on a pizza. It’s melty and stringy and has a very mild taste.

• Net carbs: 1-2 grams per ounce
• Keto-friendly? Yes

Individually wrapped string cheeses are a great on-the-go snack on Keto. They come in a variety of types, so carb counts can vary slightly.

• Net carbs: 1-4 grams per ounce
• Keto-friendly? Yes

Parmesan is ideal for finishing off an Italian dish, and on Keto, it can be used as a low-carb flour/breadcrumb substitute for fried food and meatballs. Fresh, hard parmesan is much lower in carbs than the dry, grated stuff that’s sold on the pasta aisle — so if you can, grate your own.

• Net carbs: 0 grams per ounce
• Keto-friendly? Yes

Despite its mildly sweet taste, Swiss cheese is very low in carbs. Although it’s 0 grams per ounce, it does technically contain a small amount of carbs — so they will add up if you eat too much.

• Net carbs: 4 grams per ¼ cup
• Keto-friendly? Yes

Ricotta cheese is a staple ingredient for many pasta dishes and desserts and a must-have if you want to make Keto-friendly lasagna. Still, it’s higher in carbs than others so you need to be careful with how much you eat.

• Net carbs: 1 gram per ounce
• Keto-friendly? Yes

Blue cheese — so named because of the blue mold cultures throughout the cheese — has a strong, funky taste that people tend to either love or hate. (But don’t worry, it’s totally safe to eat.)

• Net carbs: 0 grams per ounce
• Keto-friendly? Yes

Goat cheese is made from goat’s milk rather than cow’s milk. There are nearly endless varieties of goat’s milk so carb counts may vary a bit — but for the most part, they are very low in carbs.

• Net carbs: 3 grams per ounce
• Keto-friendly? Yes

Pimiento Cheese isn’t actually cheese at all — it’s a sandwich spread from the Southeastern U.S. made with shredded cheddar, mayonnaise, and pimiento peppers. The spread itself is perfectly Keto-friendly, but you’ll need a Keto-friendly bread to enjoy a nice pimiento grilled cheese.

• Net carbs: 3 grams per ¼-inch slice
• Keto-friendly? Yes

Velveeta is a large block of processed cheese, similar to American cheese, used for cooking. It’s often added to soups or used to make cheese dips. It contains added starch, so while a small serving is technically Keto-friendly it’s very easy to go overboard.

• Net carbs: 1 gram per ounce
• Keto-friendly? Yes

Provolone is an Italian cheese with a fairly mild taste. It’s great eaten cold, but it also melts really well.

• Net carbs: 0 grams per ounce
• Keto-friendly? Yes

Brie is a soft cheese that’s a common addition to appetizer spreads. The cheese itself is Keto-friendly, but it’s often served wrapped in puff pastry, covered in jam, or with crackers — none of which are Keto-friendly unless you make or seek out specific Keto-friendly versions.

• Net carbs: 0 grams per piece (roughly ¾ ounce each)
• Keto-friendly? Yes

Babybel is a brand name for small, semi-soft cheeses that come individually wrapped. They’re great for tossing into your lunch box for a quick, on-the-go snack.

• Net carbs: 1 gram per ounce
• Keto-friendly? Yes

Gouda cheese is a hard cheese that’s similar in texture to cheddar, although it has a natural rind. Gouda is also sweeter than cheddar cheese. Smoked gouda is a really popular choice with a unique, smoky taste.

• Net carbs: 1 gram per ounce
• Keto-friendly? Yes

Pepperjack cheese is a Monterey Jack cheese made spicy with the addition of chili peppers and spices. If you like your food with a little kick, Pepperjack is perfect.

• Net carbs: 0 grams per ounce
• Keto-friendly? Yes

Colby Jack cheese is a combination of Colby and Monterey Jack cheeses. It’s very mild because it’s aged for just two weeks, but it’s great for sandwiches or snacking.

Concerned about carbs in cheese? For the most part, you don’t have to be! Cheese is Keto-friendly as long as you stick to a reasonable portion size.

Still, if you want to “check before you cheese,” you can quickly look up any variety of cheese on the Carb Manager app.

• What to Eat

Cheese soup – calories, nutritional value 4 keyboard_arrow_right

Cheese soup

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Energy 60 kcal

= 250 kJ

Protein 5.34 g

Carbohydrates 3.6 g

Fat 2 g

Fiber 0.57 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 Carbohydrates

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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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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

1. Peel potatoes, cut into small cubes, put in boiling water and boil for 15 minutes.
2. At this time finely chop the onion, grate the carrots, cut the sausage into cubes. Fry everything.
3. Add onions with carrots and sausage to the pot with potatoes.
4. Add processed cheese to soup, stir.
5. 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