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. Is cheese good for weight loss and diabetes prevention.

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 landscape of this beloved dairy product.

Cheese is primarily composed of:

• Protein: High-quality complete protein containing all essential amino acids
• Fat: Mostly saturated and monounsaturated fats
• Vitamins: Particularly rich in vitamin A, B12, and K2
• Minerals: Excellent source of calcium, phosphorus, and zinc
• Carbohydrates: Varying amounts depending on the type of cheese

The carbohydrate content in cheese comes primarily from lactose, the natural sugar found in milk. As cheese ages, the lactose content typically decreases, which is why aged cheeses tend to have fewer carbs than fresh varieties.

Low-Carb Cheese Options: Top Picks for Keto and Low-Carb Diets

For those following ketogenic or low-carb diets, choosing the right cheese can make a significant difference in maintaining ketosis or staying within carbohydrate limits. Here are some of the best low-carb cheese options:

1. Brie (0.1g carbs per 100g)
2. Camembert (0.1g carbs per 100g)
3. Goat Cheese (0.1g carbs per 100g)
4. Blue Cheese (0.7g carbs per 100g)
5. Cheddar (0.4g carbs per 100g)
6. Parmesan (0.9g carbs per 100g)
7. Feta (1.5g carbs per 100g)

These cheeses can be enjoyed liberally on a low-carb diet without significantly impacting your daily carb intake. They also offer a variety of flavors and textures to keep your meals interesting and satisfying.

High-Carb Cheeses: What to Avoid on a Low-Carb Diet

While many cheeses are naturally low in carbs, some varieties contain higher amounts of carbohydrates. These cheeses should be consumed in moderation or avoided by those strictly limiting their carb intake:

• Cottage Cheese (3.4g carbs per 100g)
• Ricotta (3.0g carbs per 100g)
• Processed Cheese Spreads (up to 9g carbs per 100g)
• Low-Fat or Fat-Free Cheese Products (often higher in carbs)

It’s important to note that even these higher-carb cheeses are still relatively low in carbohydrates compared to many other foods. However, for those following very strict low-carb or ketogenic diets, these cheeses may need to be limited or avoided.

The Health Benefits of Cheese: Beyond Carbohydrate Content

While the carbohydrate content of cheese is important for those following specific dietary regimens, it’s equally crucial to consider the numerous health benefits that cheese can offer. Recent research has shed light on the positive impacts of cheese consumption on various aspects of health.

Cheese and Diabetes Prevention

Can cheese help prevent diabetes? Research suggests it might. The European Prospective Investigation into Cancer and Nutrition (EPIC) study, which included over 340,000 participants across eight European countries, found an inverse association between cheese consumption and diabetes risk. Specifically, consuming just 55 grams of cheese or yogurt daily was linked to a 12% reduction in the incidence of type 2 diabetes.

Blood Pressure Regulation

Does cheese consumption affect blood pressure? Surprisingly, even cheeses with relatively high sodium content have been shown to have positive effects on blood pressure. A 2018 study found that consuming 30 grams of Grana Padano cheese daily was as effective at lowering blood pressure as some antihypertensive medications. This effect was observed despite the high salt content of the cheese, 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 actually aid in weight loss? Counter to what one might expect, several studies have indicated that cheese consumption may be beneficial for weight management. A large study involving over 2,500 men found that after five years, participants who consumed higher amounts of cheese had a lower body mass index. This finding is supported by a meta-analysis of 16 studies, which 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 high satiety factor. When you’re satisfied from eating cheese, you’re less likely to snack on less nutritious, high-carb foods. Additionally, the protein and fat content in cheese can help stabilize blood sugar levels, potentially reducing cravings and overeating.

The Role of Dairy Fat in Health: Debunking Myths

For decades, dietary guidelines have recommended low-fat dairy products based on the assumption that saturated fats contribute to heart disease. However, recent research has challenged this long-held belief, particularly when it comes to dairy fats.

Saturated Fat and Cardiovascular Health

Are dairy fats harmful to cardiovascular health? Contrary to popular belief, recent studies suggest otherwise. A 2010 meta-analysis published in the American Journal of Clinical Nutrition examined 21 studies involving 347,747 people over 5-23 years. The researchers concluded that consuming saturated fats, including dairy fat, was not significantly associated with an increased risk of stroke or heart disease.

Further supporting this, a 2020 paper published in the Journal of the American College of Cardiology stated that whole-fat dairy, along with other saturated fat-rich foods like unprocessed meat, eggs, and dark chocolate, are not associated with an increased risk of cardiovascular disease. This research suggests that the total nutritional matrix of these foods, rather than their saturated fat content alone, should be considered when evaluating their health impacts.

Cheese Consumption and Mortality Risk

Does long-term cheese consumption affect overall mortality risk? A 2017 meta-analysis examining nine large-scale studies on the health effects of consuming cheese found no association between long-term cheese consumption and an increased risk of all-cause mortality. This finding further supports the idea that cheese can be part of a healthy diet for most people.

Cheese in Low-Carb Diets: Balancing Nutrition and Taste

Low-carb diets, such as the ketogenic diet, have gained popularity for their potential health benefits. These diets typically focus on reducing carbohydrate intake while increasing consumption of fats and proteins. Cheese, with its high fat and protein content and generally low carbohydrate levels, can be an excellent fit for such dietary approaches.

Benefits of Low-Carb, High-Fat Diets

What are the potential health benefits of low-carb, high-fat diets that include cheese? A 2013 meta-analysis examining the effects of low-carb, high-fat diets found that they can be clinically effective for managing various health conditions, including:

• Metabolic syndrome
• Type 2 diabetes
• Heart disease
• Acne
• Polycystic ovary syndrome (PCOS)
• Neurological issues (including epilepsy, Alzheimer’s, and Parkinson’s disease)

Incorporating cheese into these diets can provide not only the necessary fats but also important nutrients like calcium, protein, and vitamins, contributing to overall nutritional balance.

Choosing the Right Cheese: Factors to Consider

When selecting cheese, especially for a low-carb diet, there are several factors to consider beyond just carbohydrate content:

Nutrient Density

While low-carb content is important for certain diets, it’s equally crucial to consider the overall nutrient profile of the cheese. Harder, aged cheeses like Parmesan and cheddar tend to be more nutrient-dense, offering higher concentrations of vitamins and minerals per serving.

Fat Content and Quality

The fat content in cheese can vary widely. Full-fat cheeses not only tend to be lower in carbs but also provide fat-soluble vitamins and conjugated linoleic acid (CLA), a fatty acid with potential health benefits.

Sodium Content

While cheese can have beneficial effects on blood pressure, those with sodium-sensitive hypertension may need to be mindful of their cheese intake. Fresher cheeses like mozzarella and ricotta generally have lower sodium content compared to aged or processed cheeses.

Processing and Additives

Opt for whole, minimally processed cheeses when possible. Processed cheese products often contain additives and may have higher carb content due to added starches or sugars.

Lactose Content

For those with lactose intolerance, aged cheeses like cheddar, Parmesan, and Swiss have lower lactose content and may be better tolerated.

Incorporating Cheese into a Healthy Diet: Practical Tips

Cheese can be a nutritious and delicious addition to a balanced diet, including low-carb eating plans. Here are some practical tips for incorporating cheese into your meals:

• Use cheese as a protein-rich snack to curb hunger between meals
• Add grated hard cheeses like Parmesan to salads for extra flavor and nutrients
• Use cheese as a low-carb alternative to croutons in soups and salads
• Incorporate cheese into omelets or frittatas for a satisfying, low-carb breakfast
• Use cheese as a topping for low-carb vegetables to enhance flavor and increase satiety
• Create cheese crisps by baking thin slices of hard cheese as a crunchy, carb-free snack

Remember, while cheese can be part of a healthy diet, moderation is key. Even low-carb cheeses are calorie-dense, and overconsumption can lead to excessive calorie intake.

Understanding Cheese Labels: Navigating Nutritional Information

Reading cheese labels can be confusing, especially when trying to determine carbohydrate content. Here’s what to look for:

Serving Size

Pay attention to the serving size listed on the label. Nutritional information is typically provided for a specific amount, which may differ from what you actually consume.

Total Carbohydrates

This includes all types of carbohydrates: sugars, starches, and fiber. For most cheeses, this number will be low, but it’s important to check, especially for processed cheese products.

Sugars

This represents the amount of simple carbohydrates, including lactose. In natural cheeses, this number should be very low or zero.

Protein Content

Higher protein content often indicates a more nutrient-dense cheese. It can also help balance the fat content for those concerned about calorie intake.

Calcium Percentage

Cheese is an excellent source of calcium. The percentage of daily value can give you an idea of how much a serving contributes to your daily calcium needs.

By understanding these components of cheese labels, you can make informed decisions about which cheeses best fit your dietary needs and preferences.

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

1 Like

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, composition, description

Ingredients of the “Cheese Soup” recipe:

• 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

Calories: 52.5 kcal.

Proteins: 2.3 gr.

Fats: 3.5 gr.

Carbs: 3.2 gr.

Number of servings: 10

How to prepare the “Cheese Soup” dish

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

Product	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. 5	3.2	52.5

First courses

Child

Less than 30 minutes

Calories: <200

Protein: <10

Fat: <5

Carbs: <20

This is custom recipe, so there may be errors and typos. If you find them, please write in the comments under the recipe – we will fix it.

Step-by-step recipes with photos from our website are in the “Recipes” section.

Cheese soup – calories, composition, description

Ingredients of the Cheese Soup recipe:

• Chicken broth – 3 l.
• Chicken breast – 200 gr.
• Processed cheese – 200 gr.
• Mushrooms – 300 gr.
• Carrot – 1 pc.
• Bulb onion – 1 pc.
• Potato – 2 pcs.
• Dill – 15 gr.
• Salt – 1 tbsp.
• Black pepper – 5 gr.

Nutritional value of the “Cheese Soup” dish (per 100 grams):

Calories: 36.7 kcal.

Proteins: 3.9 gr.

Fats: 1.1 gr.

Carbs: 2.7 gr.

Servings: 16

How to cook Cheesy Soup

1. Place chicken breasts in salted water.
2. When the chicken broth boils, remove the foam and cook the chicken for 10 minutes.
3. Then throw mushrooms and coarsely chopped vegetables into the broth.
4. After everything is cooked, take out the food.
5. Cut chicken and mushrooms into small pieces, grind vegetables in a blender.
6. Then pour everything with broth and put on fire.
7. Pepper, salt.
8. Add curds and, stirring constantly, wait until they dissolve.
9. The soup is ready. Serve with finely chopped dill.

Serve the soup with croutons (calorie count additionally).

Bon appetit!

Ingredients and calorie content of the Cheese Soup recipe

Product	Measure	Weight, gr	Bel, gr	Fat, gr	Ang, gr	Cal, kcal
chicken broth	3 l	3000	60	15	9	450
chicken breast	200 gr	200	47.2	3.8	0.8	226
processed cheese	200 gr	200	33.6	22.4	47.6	514
fresh mushrooms	300 gr	300	12.9	3	3	81
carrots	1 piece	75	0. 98	0.08	5.18	24
onion	1 piece	75	1.05	0	7.8	30.75
potatoes	2 pcs	200	4	0.8	36.2	160
dill	15 gr	15	0.38	0.08	0.95	5.7
salt	1 tbsp	30	0	0	0	0
ground black pepper	5 gr	5	0.52	0.17	1.94	12.55
Total		4100	160.6	45.3	112.5	1504
1 serving		256	10	2. Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Comment * Name * Email * Website