How many carbs does cheese have. Is cheese keto-friendly. What are the best types of cheese for a ketogenic diet. What cheeses should be avoided on keto. How can cheese be incorporated into a low-carb diet.

The Carbohydrate Content of Cheese: A Keto Perspective

For those following a ketogenic diet, understanding the carbohydrate content of various foods is crucial. Cheese, a popular food item, often raises questions about its compatibility with a low-carb lifestyle. Generally speaking, most types of cheese are indeed keto-friendly, containing only 1-2 grams of carbs per ounce. This low carbohydrate content makes cheese an excellent option for those aiming to maintain ketosis while enjoying flavorful and nutritious foods.

Is cheese compatible with a ketogenic diet? The answer is a resounding yes for most varieties. The minimal carbohydrate content in cheese allows it to fit comfortably within the strict carb limits of a keto diet, which typically restricts carb intake to under 50 grams per day. This low-carb nature, combined with cheese’s high fat content, makes it an ideal food for those seeking to maintain a state of ketosis and promote weight loss through reduced insulin spikes.

Nutritional Profile of Cheese: More Than Just Low-Carb

While the low carbohydrate content of cheese is a significant factor for keto dieters, it’s essential to consider its overall nutritional profile. According to Harvard, a one-ounce serving of hard cheese typically contains:

• 120 calories
• 8 grams of protein
• 6 grams of fat
• 1 gram of carbohydrates
• 80 mg of calcium

Additionally, cheese provides trace amounts of essential nutrients such as vitamin K, riboflavin, and zinc. This nutrient density makes cheese not just a low-carb option, but also a valuable source of protein, fat, and micronutrients that can support overall health and wellness on a ketogenic diet.

Top Keto-Friendly Cheese Varieties

When incorporating cheese into a ketogenic diet, some varieties stand out as particularly suitable choices. These cheeses offer a combination of low carb content, high fat, and beneficial nutrients that align well with keto dietary goals.

Goat Cheese: A Zero-Carb Wonder

Goat cheese is an excellent option for keto dieters, boasting zero net carbs per ounce. With 6 grams of protein and 8 grams of fat per serving, it’s an ideal choice for meeting macro requirements. Moreover, goat cheese contains less lactose than cow’s milk cheese, making it a potential alternative for those with lactose intolerance.

Blue Cheese: Flavorful and Keto-Compliant

Blue cheese is another keto-friendly option, containing only 0.7 grams of carbs per ounce. Rich in electrolytes like sodium and calcium, it can be particularly beneficial for those experiencing “keto flu” symptoms. Its strong flavor profile makes it versatile for snacking or as a topping for various keto dishes.

Cream Cheese: Versatile and Gut-Friendly

With only 1 gram of net carbs per ounce, cream cheese is an excellent choice for keto baking and cooking. Its high fat content (8 grams per ounce) helps boost fat intake, while the presence of live bacteria can contribute to a balanced gut microbiome. Research suggests that maintaining good gut health may reduce the risk of chronic diseases such as diabetes, obesity, and colon cancer.

Parmesan Cheese: High in Protein and Flavor

Parmesan cheese offers a salty, nutty flavor that complements many keto dishes. With 1.2 grams of net carbs, 8 grams of fat, and an impressive 11 grams of protein per ounce, it’s particularly beneficial for those looking to build muscle while following a ketogenic diet.

Cheeses to Avoid on a Ketogenic Diet

While many cheeses are keto-friendly, some varieties should be approached with caution or avoided altogether when following a strict ketogenic diet.

Processed and Canned Cheeses

Processed cheeses, including canned or spray varieties, often contain additives, preservatives, and fillers that can be detrimental to health. While their carb content may be low, these products are far removed from natural cheese and offer little nutritional value. Studies have linked cheese additives to increased inflammation, which may contribute to various health issues including heart disease, cancer, and high blood pressure.

American Cheese

Although American cheese may fit within keto macronutrient limits, it’s important to consider more than just carb content. This processed cheese product often contains additives and preservatives that may not align with the health-focused approach of many keto dieters.

Ricotta and Cottage Cheese

While not necessarily off-limits, ricotta and cottage cheese contain higher carb counts compared to other cheese varieties. They should be consumed in moderation and carefully factored into daily carb allowances on a ketogenic diet.

Incorporating Cheese into a Ketogenic Meal Plan

Integrating cheese into a keto diet can be both enjoyable and nutritionally beneficial. Here are some strategies for incorporating cheese into your low-carb lifestyle:

1. Use cheese as a high-fat, low-carb snack option
2. Incorporate cheese into keto-friendly recipes for added flavor and nutrition
3. Experiment with different cheese varieties to diversify your diet
4. Consider cheese as a topping for vegetables or protein sources to increase fat content
5. Try cheese crisps as a crunchy, low-carb alternative to traditional snack foods

How can cheese be used to enhance the flavor and nutritional profile of keto meals? Cheese can be melted over vegetables, added to omelets, used as a base for sauces, or enjoyed on its own as a high-fat snack. Its versatility makes it an excellent tool for maintaining variety in a ketogenic diet while providing essential nutrients and helping to meet daily fat intake goals.

The Role of Cheese in Ketosis and Weight Loss

Cheese can play a significant role in supporting ketosis and weight loss efforts on a ketogenic diet. Its high fat content helps individuals meet their daily fat intake goals, which is crucial for maintaining ketosis. Additionally, the protein in cheese can contribute to feelings of fullness and satiety, potentially reducing overall calorie intake.

Can cheese consumption support weight loss on a keto diet? When consumed as part of a well-formulated ketogenic diet, cheese can indeed support weight loss efforts. Its low carb content helps maintain low insulin levels, promoting fat burning and ketone production. However, it’s important to consume cheese in moderation, as its calorie density can lead to overconsumption if not carefully monitored.

Cheese and Gut Health: An Unexpected Benefit

Beyond its macronutrient profile, certain types of cheese may offer benefits for gut health. Fermented cheeses, such as aged cheddar, gouda, and blue cheese, contain beneficial bacteria that can contribute to a healthy gut microbiome. These probiotics may support digestive health, immune function, and even mood regulation.

How does cheese consumption impact gut health on a ketogenic diet? The probiotics in fermented cheeses can help maintain a diverse and healthy gut microbiome, which is particularly important on a ketogenic diet where fiber intake may be limited. A balanced gut microbiome has been linked to improved metabolic health, potentially enhancing the overall benefits of a ketogenic diet.

Navigating Dairy Sensitivities on a Keto Diet

While cheese can be a valuable component of a ketogenic diet, it’s important to acknowledge that some individuals may have dairy sensitivities or lactose intolerance. For those who experience digestive discomfort with dairy consumption, there are several strategies to consider:

• Opt for hard, aged cheeses which typically contain less lactose
• Explore goat or sheep milk cheeses, which some people find easier to digest
• Consider lactase enzyme supplements when consuming cheese
• Gradually introduce small amounts of cheese to assess tolerance
• Explore non-dairy alternatives if necessary, such as nut-based “cheeses”

How can individuals with dairy sensitivities enjoy the benefits of cheese on a keto diet? By carefully selecting cheese varieties and monitoring personal reactions, many people with mild dairy sensitivities can still incorporate cheese into their ketogenic meal plans. However, those with severe allergies or intolerances should consult with a healthcare professional to determine the best approach for their individual needs.

Quality Matters: Choosing the Best Cheese for Your Keto Diet

When incorporating cheese into a ketogenic diet, it’s not just about the macronutrient content – the quality of the cheese also plays a crucial role in maximizing health benefits and flavor enjoyment.

Organic vs. Conventional Cheese

Organic cheese, produced from the milk of cows raised on organic feed and without the use of growth hormones or antibiotics, may offer additional health benefits. While the nutritional profile is similar to conventional cheese, organic varieties may contain higher levels of beneficial omega-3 fatty acids and conjugated linoleic acid (CLA).

Raw vs. Pasteurized Cheese

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 may not be suitable for everyone, particularly pregnant women or those with compromised immune systems.

Artisanal vs. Mass-Produced Cheese

Artisanal cheeses, often produced in smaller batches using traditional methods, may offer unique flavors and potentially higher nutrient content due to the care taken in their production. While these cheeses may be more expensive, they can add variety and gourmet appeal to a ketogenic diet.

How does the quality of cheese impact its role in a ketogenic diet? While all types of natural cheese can fit into a keto diet from a macronutrient perspective, opting for higher quality cheeses may provide additional health benefits and a more enjoyable culinary experience. This can contribute to better adherence to the diet and potentially enhanced overall health outcomes.

Cheese and Cardiovascular Health on a Keto Diet

The relationship between cheese consumption and cardiovascular health has been a topic of much research and debate. While traditional dietary advice often recommended limiting cheese intake due to its saturated fat content, more recent studies have painted a more nuanced picture.

Can cheese consumption on a keto diet support heart health? Some research suggests that cheese consumption may not have the negative impact on cardiovascular health once believed. In fact, certain studies have found that moderate cheese intake may be associated with a lower risk of cardiovascular disease. The complex matrix of nutrients in cheese, including calcium, vitamin K2, and specific fatty acids, may contribute to these potential benefits.

However, it’s important to note that the impact of cheese on heart health can vary depending on individual factors and overall dietary patterns. When consumed as part of a well-formulated ketogenic diet that includes a variety of nutrient-dense foods, cheese can be part of a heart-healthy eating plan for many individuals.

Cheese as a Tool for Keto Diet Adherence

One of the challenges of following a ketogenic diet is maintaining adherence over the long term. Cheese can play a valuable role in supporting diet adherence by providing variety, satisfaction, and familiarity to meals.

Satisfying Cravings

The rich flavor and creamy texture of cheese can help satisfy cravings for high-carb foods, making it easier to stick to the strict carbohydrate limits of a keto diet. Cheese crisps or cheese-based snacks can provide a crunchy, savory alternative to traditional chips or crackers.

Versatility in Cooking

Cheese’s versatility in cooking allows for a wide range of keto-friendly recipes, from cheese-based crusts for pizza to creamy sauces for vegetables. This versatility can help prevent diet monotony and boredom, which are common reasons for abandoning restrictive diets.

Nutrient Density

The high nutrient density of cheese, providing protein, fat, and various micronutrients, can help ensure that nutritional needs are met while following a ketogenic diet. This can contribute to overall health and well-being, making it easier to sustain the diet long-term.

How can cheese be used strategically to support long-term adherence to a ketogenic diet? By incorporating a variety of cheeses into meals and snacks, individuals can create satisfying and nutrient-dense options that support their dietary goals. Experimenting with different cheese varieties and recipes can help maintain interest and enjoyment in the diet, potentially improving long-term success rates.

Practical Tips for Incorporating Cheese into a Keto Lifestyle

While cheese can be a valuable addition to a ketogenic diet, it’s important to approach its consumption thoughtfully to maximize benefits and avoid potential pitfalls. Here are some practical tips for incorporating cheese into a keto lifestyle:

• Track portion sizes to ensure cheese consumption aligns with overall macronutrient goals
• Experiment with different cheese varieties to discover personal preferences and tolerances
• Use cheese as a flavoring agent to enhance the palatability of low-carb vegetables
• Consider cheese as a portable snack option for on-the-go situations
• Incorporate cheese into meal prep strategies for convenient, keto-friendly options throughout the week
• Balance cheese consumption with other nutrient-dense foods to ensure a well-rounded diet

How can individuals optimize their cheese consumption on a ketogenic diet? By being mindful of portion sizes, choosing high-quality options, and using cheese creatively in meal planning, individuals can enjoy the benefits of cheese while maintaining their ketogenic lifestyle. Regular self-monitoring and adjustment can help ensure that cheese consumption supports rather than hinders dietary goals.

The Future of Cheese in Ketogenic Nutrition

As research in nutrition and metabolism continues to evolve, our understanding of the role of cheese in ketogenic diets may expand. Emerging areas of interest include:

Personalized Nutrition

Advances in nutritional science may lead to more personalized recommendations for cheese consumption based on individual genetic factors, metabolic profiles, and health goals.

Functional Cheeses

The development of functional cheeses, fortified with additional nutrients or probiotics, may offer enhanced benefits for those following ketogenic diets.

Sustainable Production

As environmental concerns gain prominence, the focus may shift towards more sustainable cheese production methods, potentially influencing choices for environmentally-conscious keto dieters.

What developments can we anticipate in the role of cheese in ketogenic nutrition? While the fundamental nutritional properties of cheese are likely to remain valuable for keto dieters, ongoing research and innovation may provide new insights and options for optimizing cheese consumption within a ketogenic framework. Staying informed about these developments can help individuals make the most of cheese as part of their ketogenic lifestyle.

Does Cheese Have Carbs? Keto Cheese List

A keto diet limits your carb intake to under 50 grams per day, which makes weight loss easy as you aren’t spiking insulin.

But does cheese have carbs, and more importantly, will cheese feed your body with the nutrients needed to perform optimally?

This post looks at everything you need to know about eating cheese on keto. I’ll cover its carb content, what types of cheese to eat and avoid and some tasty recipes.

Is Cheese Keto-Friendly?

Cheese Nutritional Information

Best Types Of Cheese To Eat On Keto

Worst Types Of Cheese To Eat On Keto

How To Introduce Cheese Into Your Keto Diet

Final Thoughts On Low-Carb Cheese

Is Cheese Keto-Friendly?

You can eat cheese on a ketogenic diet because an ounce only contains one to two grams of carbs. However, avoid processed cheese as although it has a low carb content, the additives and preservatives are dangerous and can trigger inflammation.

Companies use so many additives in processed cheese that the final product isn’t even cheese anymore. It’s a bunch of sweeteners that are supposed to recreate the taste of cheese. This is why you should stick to:

• Goat cheese
• Blue cheese
• Gouda cheese
• Cheddar cheese
• Provolone cheese
• Cream cheese
• Parmesan cheese

Cheese Nutritional Information

According to Harvard, one ounce of hard cheese has:

• 120 calories
• Eight grams of protein
• Six grams of fat
• One gram of carb
• 80 mg of calcium

You’ll also find trace amounts of vitamins K, riboflavin and zinc.

Best Types Of Cheese To Eat On Keto

If you’re looking to enjoy cheese while staying in ketosis, consider:

• Goat cheese
• Blue cheese
• Cream cheese
• Parmesan cheese 
• Cheese crisps

Goat Cheese

With a net carb content of zero grams, goat cheese is a go-to for many keto dieters. One ounce provides six grams of protein and eight grams of fat, so it’s perfect if you aren’t meeting your macros.

According to the USDA, cheese from goat milk contains significantly less lactose than regular cheese. If you’re lactose intolerant, give goat cheese a shot and see if your body responds well to it.

You may like our goat cheese tart recipe!

Blue Cheese

Blue cheese is another keto-friendly cheese that only has 0.7 grams of carbs per ounce. It’s high in electrolytes like sodium and calcium, making it a must-eat when struggling with keto flu.

The sticky nature of blue cheese offers a lot of different flavors, so it’s a good option for snacking or as toppings for your keto dishes.

Cream Cheese

But if you don’t like the smell of blue cheese and want something to bake desserts with, opt for cream cheese. An ounce has one gram of net carb, so it won’t kick you out of ketosis.

The eight grams of fat per ounce also makes it easy to boost fat intake.

But what sets cream cheese apart from other cheeses is the live bacteria that balances your gut microbiome. Studies show bad gut health is linked to chronic issues like diabetes, obesity and colon cancer. So by adding cream cheese to your keto desserts, you give your gut a good balance of cultures and lower your chances of developing chronic diseases.

Parmesan Cheese

Like feta cheese, parmesan cheese is salty and nutty, so it goes well with omelets, vegetables and ribeye steak.

One ounce contains 1.2 grams of net carbs, eight grams of fat and 11 grams of protein. The high protein content is handy if you’re hitting the gym regularly and want to build muscle.

However, if you’re already consuming too much protein on keto, go for a cheese with more fat and less protein, like goat cheese.

Cheese Crisps

Cheese crisps are a good snacking option because they last longer than fresh cheese and don’t have to be refrigerated.

I also like cheese crisps since it resembles the taste of store-bought crisps. So if you’re new to the keto diet and looking for something to nibble on, consider making cheese crisps as it gets rid of carb cravings.

Worst Types Of Cheese To Eat On Keto

However, not all cheeses are keto-friendly, so you want to avoid:

• Canned cheese
• American cheese
• Ricotta cheese
• Cottage cheese

Canned Cheese

Sprayed or canned cheese is processed and contains chemicals and additives. Although one serving has two grams of carbs and won’t kick you out of ketosis, it isn’t really cheese. These processed products mainly consist of fillers, stabilizers and oils that offer zero nutritional benefit.

Studies show that cheese additives are highly inflammatory. All you’re doing when eating processed cheese is filling your body with junk that it doesn’t recognize. Your body triggers inflammation to combat these toxins, increasing your chances of heart disease, cancer and high blood pressure.

American Cheese

Like canned cheese, American cheese won’t knock you out of ketosis, but it’s important to focus on more than just macros. The quality of your food is also critical when doing a keto diet.

One slice of American cheese has two grams of carbs and 65 calories. However, since companies process American cheese to the point where it isn’t cheese anymore, it isn’t advisable on keto. Instead, use healthier alternatives like goat and cream cheese.

Ricotta Cheese

In a half a cup of ricotta cheese, there are nine grams of carbs, 14 grams of fat and over 200 calories, so it isn’t keto-friendly in high quantities.

But if you love the taste of ricotta, you can implement it into your keto diet in small amounts. I like adding it to my ricotta cheesecake, mousse or lemon pie.

Cottage Cheese

Cottage cheese offers health benefits like stronger bones and teeth, but due to its carb and protein content, it’s advisable to limit your intake.

Half a cup of cottage cheese provides five grams of carbs, 2.4 grams of fat and 88 calories. 

How To Introduce Cheese Into Your Keto Diet

If you’re looking for new ways to use cheese in your ketogenic diet, opt for these recipes:

• Crispy cheesy balls
• Keto cheese sauce
• Mac and cheese

Crispy Cheesy Balls

These cheesy balls are the perfect keto snack when you’re on the go. It’s also super easy to make since you only need four ingredients:

1. Two large eggs
2. One cup of parmesan or brie cheese
3. Two whole jalapenos
4. Almond flour

Whisk your two eggs in a large mixing bowl and add your parmesan cheese. Knead them together until it forms a soft dough, and begin cutting the jalapenos.

Mix your jalapenos in this soft dough and shape it to resemble small balls.

Dip your cheesy balls into the whisked eggs, so it’s moist, and put them in almond flour. The last step is to deep fry your cheese balls in avocado oil until golden brown, and you’re good to go.

Keto Cheese Sauce

Try this cheese sauce recipe as it’s a tasty yet easy-to-make sauce that you can dip your chicken, broccoli and keto crisps into. It takes less than five minutes to prepare and contains zero carbs. This means you can eat as much as you want.

For this recipe, you’ll need:

• Two tablespoons of butter
• A quarter cup of heavy cream
• A quarter cup of cow’s milk
• One and a half cups of shredded mozzarella cheese

Simply add all your ingredients to a pot on low heat, stir until the cheese melts, transfer your sauce to a ramekin, and you’re good to go.

Mac And Cheese

But if you want a more filling meal, try this keto mac and cheese. It only require a few ingredients:

• One large head of cauliflower
• Two ounces of cream cheese
• One and a half cups of cheddar or Swiss cheese
• One and a half teaspoons of Dijon mustard
• ⅛ teaspoon of garlic powder
• One cup of heavy cream
• A touch of black pepper

First, cut your cauliflower head into small pieces and boil until soft. Transfer this soft cauliflower onto a plate and set it aside.

Next, pour your heavy cream into a pot and bring it to a simmer. Add cream cheese, cheddar cheese, Dijon mustard, garlic powder and black pepper to your simmering cream, and whisk until the cheese melts.

Spray a large dish tray with avocado oil spray, place your cauliflower in this tray with your cheese sauce on top and pop it in the oven at 375 degrees Fahrenheit and enjoy. If you’d like to add more cheese, feel free to sprinkle some on your mac and cheese as soon as you remove it from the oven since it’ll melt.

Final Thoughts On Low-Carb Cheese

Cheese is a keto-friendly food that contains almost no carbs. But it’s essential to stick to healthy cheeses like goat cheese, gruyere cheese and mild cheddar cheese since processed cheese triggers inflammation, leading to serious long-term issues.

And if you’re looking for new and creative ways to introduce cheese into your diet, try making some cheese balls, cheese sauce and keto mac and cheese. These recipes don’t take much effort, and provide your body with fat needed to produce ketones.

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.

Nutrients per 100g of Muenster
Calories	332.5
Fat	29.8g
Saturated Fat	18.9g
Carbohydrates	1.1g
Protein	23.1g
Fat: protein	1. 3:1
Significant Vitamins and Minerals
Vitamin A	25% RDA

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. 

Nutrients per 100g of Goats Milk Gouda
Calories	378
Fat	42g
Saturated Fat	24. 5g
Carbohydrates	0g
Protein	28g
Fat: protein	1.5:1
Significant Vitamins and Minerals
Vitamin A	25% RDA

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 

Type of cottage cheese	Calories	Carbs	Fat	Protein
8% Milk Fat Keto Cottage Cheese	300	6 grams	18 grams	28 grams
4% Full fat	281. 2	6.8 grams	9 grams	25.6 grams
2% Reduced fat	162	10 grams	4 grams	20 grams
1% Reduced fat	144	6 grams	2 gram	24 grams
Nonfat	144	14 grams	0 grams	20 grams
Low fat with pineapple and cherry	195	26 grams	2 gram	18 grams
Low fat with garden vegetable	196	8 grams	8 grams	22 grams

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

BJU of cheese: proteins, fats, carbohydrates, calories, chemical composition

Cheese is a valuable food product that helps maintain and improve human health. The calorie content, protein, carbohydrate and fat composition of cheese are determined by its variety and variety.

Calorie content of cheese

The energy value (calorie content) of cheese depends on its composition, which, in turn, is determined by the feedstock and production technology. The minimum figure for homemade cheeses is 113 kilocalories per hundred grams. Fatty varieties have the highest calorie content – up to 396 kilocalories per 100 grams of product.

Protein composition of cheeses

Proteins are considered the most valuable ingredient in cheese. Their share varies from 11 to 33 percent and is determined by the content of dry matter in the product and the technology used to prepare it. The main part of the protein composition falls on methionine, tryptophan and lysine.

Hard cheeses are the richest in proteins: the percentage of protein compounds in them is at least 25%. The indicator for rennet cheeses is about 20%: this is more than in meat. Least of all – in homemade cheeses: no more than 15%.

The protein lysine has a greater biological value than vegetable proteins. Phosphoproteins are necessary for the growth of the skeleton, so cheese is good for children and adolescents. Approximately two to three percent are whey proteins with a high content of sulfur-containing amino acids, with a higher biological value than casein. According to the index of essential amino acids (cystine and methionine), cheese is slightly inferior to milk: 91-97 to 100.

Only 50 grams of hard cheese per day provides the daily need of the human body for essential amino acids. Milk protein is useful for diseases of the gallbladder, stomach ulcers and inflammation of its mucous membrane. Proteins that are present in cheeses contribute to the restoration of muscle tissue.

Fat content of cheeses

Average fat content 30%. The more fat milk is used in production, the higher the fat content and, accordingly, the calorie content, and the more plastic it is, and its flavor and aroma properties are higher. Fatty cheeses can be spread on bread like butter.

The lowest rates are in very hard varieties (less than 27%) and brine (about 20%). Semi-hard cheeses contain about 30 percent lipids. It is important to note that it is difficult to indicate exact numbers in the labeling, since the humidity of each batch varies slightly and depends on the conditions in which the products are stored. In reality, fat in cheese is usually one to two grams less or more per 100 g.

In terms of fat content, the product is usually divided into:

• fat-free (below 20%) – produced from “skimmed milk”;
• light (20-30 percent) – made from milk, for example, Light cheese;
• normal (40-50%) – from high-fat milk;
• double fat (60-75%) – made from whole milk with cream or cream;
• triple fat (over 75 percent) – fat cream is the raw material.

If you eat 100 grams of the product every day, you can provide a third of the daily need for fat.

Carbohydrate composition of cheese

There are very few carbohydrates in cheeses, in some varieties they are absent at all. Processed, brine, cottage cheese and smoked species are distinguished by the highest content. Sweeter glazed curds are richer than other types of cheese: the percentage of carbohydrates in them can reach 30 percent.

Carbohydrate-free varieties are recommended for weight loss diets.

Vitamins in the composition of cheese

This product contains almost all the vitamins necessary for normal well-being of a person. The exception is vitamin C.

The most voluminous part is represented by vitamins A, B2, B12. The second largest is D, without which calcium is not absorbed in the body. The combination of vitamins D, A and B ensures the best absorption of this micronutrient from cheese than from other products.

Fat-soluble vitamins in cheese include A, D, K, E; water-soluble – B (1, 2, 6.12) and niacin, folic acid and biotin.

100 grams of the product contains 32% of the daily value of vitamin A for humans. This biologically active substance strengthens the immune system and has a beneficial effect on the condition of the skin and organs of vision. B12 is essential for normal blood formation.

The content and daily intake of vitamins in 100 grams of Gouda cheese

Micro and macro elements

Cheese is also rich in minerals. Calcium occupies an important place among micro- and macroelements in its composition. It is necessary to maintain the health of bone tissue, including teeth, and also takes part in blood clotting, in the functioning of the nervous and immune systems, and is also necessary for muscle fibers. One of the important roles of calcium is to prevent the accumulation of fat in problem areas. Only 40-50 grams of cheese per day provides half the calcium required per day.

Phosphorus present in cheese is an essential component for the health of the heart and blood vessels, and the nervous system. A quarter of the daily requirement for this trace element is replenished with just one slice of cheese. Phosphorus is especially important during pregnancy.

Cheese contains a lot of potassium, which helps to feel energetic and less tired. Without potassium, it is impossible to fully engage in sports.

Zinc is also present in the product, thanks to which alcohol is broken down in the body faster.

The content of micro and macro elements in 100 grams of Russian cheese

Amino acids and fatty acids

Cheese is also an active supplier of essential amino acids to the human body – a building material for the formation of proteins in the body. This product is high in the most deficient of them – lysine, tryptophan and methionine.

• Lysine is involved in the construction of proteins in the human body. It is necessary to maintain immunity and actively fights herpes viruses. In a “team” with proline and acetylsalicylic acid, it prevents arteries from clogging, improves the functioning of the heart and blood vessels. If there is little lysine, a person feels lethargic, drowsy, his appetite is worse, it is more difficult for him to concentrate, he is irritated faster, hair begins to fall out, anemia develops, reproductive health disorders appear.
• Methionine is an essential amino acid that is not produced in the human body, but can only be obtained from food. It is necessary for the liver and gastrointestinal tract, nervous system to work normally, and the level of cholesterol in the blood to decrease due to the normalization of its exchange with lipids.
• Tryptophan also needs to be obtained from food. Without it, the hormones serotonin, kynurenine, quinoline acid, necessary for the normal functioning of the nervous system, are not formed, which affects mood, sleep and thinking.

Since the composition of the amino acids in cheese is close to the natural protein of the human body, they are especially well absorbed. And in addition, they help to better absorb the amino acids that come with other foods.

Content of amino acids in 100 grams of Tilsiter cheese

All components in the composition of the cheese optimally complement each other. Proteins, fats, carbohydrates and minerals are absorbed as fully as possible by the human body due to the presence of vitamins. This makes cheese a versatile food that can support and improve our health.

Top 5 most healthy types of cheese

You can give up sugar, gluten, carbohydrates, but it is almost impossible to give up cheese. Although it is recommended to limit its consumption, there are types of cheese that can benefit your body.

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It is recommended to consume no more than 40 g of cheese per day. It contains many of the nutrients you need to keep you feeling full for longer, as well as key minerals for a balanced diet.

Contents of the article

Mozzarella

Mozzarella is a softer, less aged cheese and requires less salt than hard, aged cheeses, so it has less sodium.

Per 30 g serving:

• Protein: 6 g
• Fat: 6 g
• Carbs: 1 g daily allowance)
• Calcium: 200 mg — 14% RDI

Mozzarella has about 2.9g of saturated fat, almost half that of other cheeses.

Another advantage of this cheese is its low calorie content, especially if taken with a low percentage of fat (average about 260 kcal per 100 g).

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Feta cheese

Feta cheese is usually made from sheep’s or goat’s milk. Because feta is packaged in brine to keep it fresh, it may have a higher sodium content. However, feta tends to be lower in calories than most other cheeses.

Per serving 30 g:

• Calories: 80 kcal
• Protein: 6 g
• Fat: 5 g
• Carbs: 1 g
• Sodium: 370 mg – 16% RDI
• Calcium: 140 mg – 10 % RDI

Goat cheese

For some people, goat cheese may be easier to digest than cow’s milk cheese. It contains less lactose and consists of A2 casein, which is less likely to cause gastrointestinal discomfort than the milk proteins found in cow’s milk. Goat cheese is very nutritious, but specific in taste.

Per serving 30 g:

• Calories: 75 kcal
• Protein: 5 g
• Fat: 6 g
• Carbs: 0 g
• Sodium: 130 mg – 6% RDI
• Calcium: 20 mg – 4% RDI

Ricotta Cheese

Ricotta Cheese is made from whey protein, which contains all the essential amino acids that are beneficial for health and muscle growth. It can be made from cow, sheep and goat milk.

1/2 cup (120 g) serving of ricotta contains:

• Calories: 180 kcal
• Protein: 12 g
• Fat: 12 g
• Carbs: 8 g
• Sodium: 300 mg – 13% RDI 90 030
• Calcium: 240 mg – 20% RDI

Parmesan

Parmesan is a hard, aged cheese that has a gritty texture and a salty, nutty flavor. It is made from raw, unpasteurized cow’s milk that has been aged for at least 12 months to kill harmful bacteria and create a complex flavor. Parmesan is loaded with nutrients, especially calcium and phosphorus, which are important for bone health. It is the leader in calcium content (1,184 mg per 100 g). In addition, Parmesan is a hard cheese that tends to contain less fat and more protein (about 9grams per serving). Due to its highly specific taste, it is quite difficult to eat a lot of it in its pure form.

Per serving 30 g:

• Calories: 110 kcal
• Protein: 10 g
• Fat: 7 g
• Carbs: 3 g

90 029 Sodium: 330 mg – 14% RDI

• Calcium: 340 mg – 34% RDI

If you have lactose intolerance, then you should pay attention to aged cheeses (hard yellow).