How many carbs are in cheese. Which types of cheese are best for a ketogenic diet. What are the nutritional benefits of eating cheese on keto. How to incorporate cheese into a low-carb lifestyle.

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 staple in many diets, is often questioned for its place in a low-carb lifestyle. Generally, cheese is considered keto-friendly due to its low carbohydrate content. Most types of cheese contain between 0-2 grams of carbs per ounce, making them an excellent choice for those limiting their carb intake to stay in ketosis.

Is all cheese created equal in terms of carb content? The answer is no. While most cheeses are low in carbs, some varieties contain slightly more than others. Hard and aged cheeses tend to have fewer carbs compared to softer, fresher cheeses. This is because the aging process breaks down some of the remaining lactose (milk sugar) in the cheese.

Nutritional Profile of Cheese: More Than Just Low-Carb

Cheese isn’t just valuable for its low carb content; it’s also packed with essential nutrients. A typical ounce of hard cheese provides:

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

Additionally, cheese contains trace amounts of vitamins K and B2 (riboflavin), as well as minerals like zinc. This nutrient density makes cheese an excellent food choice for those on a ketogenic diet, providing essential nutrients while keeping carb intake low.

Top Keto-Friendly Cheese Options

While most cheeses can fit into a ketogenic diet, some stand out as particularly suitable choices. Here are some of the best types of cheese for keto dieters:

Goat Cheese

With zero net carbs per ounce, goat cheese is an excellent option for keto dieters. It provides 6 grams of protein and 8 grams of fat, making it ideal for meeting macronutrient goals. Interestingly, goat cheese contains less lactose than cow’s milk cheese, potentially making it a better choice for those with lactose sensitivity.

Blue Cheese

Blue cheese contains only 0.7 grams of carbs per ounce, making it highly keto-friendly. It’s rich in electrolytes like sodium and calcium, which can be beneficial for those experiencing “keto flu” symptoms. The strong, distinctive flavor of blue cheese makes it an excellent choice for adding depth to keto dishes.

Cream Cheese

With just 1 gram of net carbs per ounce, cream cheese is a versatile option for keto cooking and baking. It’s high in fat (8 grams per ounce) and contains live bacteria that can support gut health. Research suggests that maintaining a healthy gut microbiome may help prevent chronic diseases such as diabetes, obesity, and colon cancer.

Parmesan Cheese

Parmesan cheese contains 1.2 grams of net carbs per ounce, along with 8 grams of fat and an impressive 11 grams of protein. This high protein content makes it an excellent choice for those looking to build or maintain muscle mass while following a ketogenic diet.

Cheeses to Avoid on a Ketogenic Diet

While most natural cheeses are keto-friendly, there are some types that keto dieters should approach with caution or avoid altogether:

Canned and Processed Cheese

Although low in carbs, canned and processed cheeses often contain additives, preservatives, and fillers that may be harmful to health. These products are often highly inflammatory and offer little nutritional value compared to natural cheeses.

American Cheese

Like canned cheese, American cheese is highly processed and contains numerous additives. While it may not kick you out of ketosis based on its carb content alone, it’s not an ideal choice for those focusing on overall health and nutrition.

Ricotta and Cottage Cheese

These fresh cheeses are higher in carbs compared to aged varieties. While they can be incorporated into a keto diet in moderation, they require more careful portion control to avoid exceeding carb limits.

Incorporating Cheese into Your Keto Diet

Cheese can be a valuable addition to a ketogenic diet, providing flavor, nutrients, and satiety. Here are some ways to incorporate cheese into your keto meal plan:

1. Use cheese as a topping for salads or low-carb vegetables
2. Melt cheese over meat dishes for added fat and flavor
3. Create keto-friendly cheese crisps as a crunchy snack alternative
4. Use cream cheese as a base for low-carb dips and spreads
5. Incorporate cheese into keto baking recipes for added richness

Can cheese help with keto flu symptoms? Yes, cheese can be beneficial for those experiencing keto flu. The electrolytes found in cheese, particularly sodium and calcium, can help replenish those lost during the initial stages of ketosis, potentially alleviating symptoms like fatigue and headaches.

The Role of Cheese in Ketosis Maintenance

Cheese can play a significant role in maintaining ketosis due to its high fat content and low carbohydrate levels. The combination of fat and protein in cheese can help promote satiety, reducing overall calorie intake and supporting weight loss efforts. Additionally, the calcium content in cheese may contribute to improved fat metabolism, potentially enhancing the body’s ability to burn fat for fuel.

Does eating cheese affect ketone levels? While cheese is generally keto-friendly, individual responses can vary. Some people may find that certain types of cheese slightly impact their ketone levels. It’s always best to monitor your own response and adjust your intake accordingly.

Cheese and Gut Health on a Ketogenic Diet

The relationship between cheese consumption and gut health is an interesting aspect of ketogenic nutrition. Many types of cheese, particularly those that are aged or fermented, contain beneficial bacteria that can support a healthy gut microbiome. This is particularly important on a ketogenic diet, which can sometimes lead to changes in gut flora due to the significant reduction in carbohydrate intake.

How does cheese impact gut health on keto? Certain cheeses, like blue cheese and aged cheddar, contain probiotics that can help maintain a diverse and healthy gut microbiome. These beneficial bacteria may aid in digestion, support immune function, and even contribute to improved mental health through the gut-brain axis.

Cheese and Inflammation

While some processed cheeses can promote inflammation due to their additives and preservatives, many natural cheeses may actually have anti-inflammatory properties. The combination of healthy fats, proteins, and beneficial bacteria in natural cheeses can contribute to a balanced inflammatory response in the body.

Cheese Alternatives for Dairy-Free Keto Dieters

For those following a dairy-free ketogenic diet, there are several alternatives that can provide similar flavors and textures to cheese:

• Nutritional yeast: A deactivated yeast with a cheesy flavor, rich in B-vitamins
• Nut-based cheeses: Made from cashews, almonds, or macadamia nuts
• Coconut-based cheeses: Often fortified with probiotics for gut health
• Seed-based cheeses: Made from sunflower or pumpkin seeds

Are dairy-free cheese alternatives as nutritious as regular cheese? While plant-based cheese alternatives can be part of a healthy keto diet, they often don’t match the nutrient density of dairy cheese. It’s important to check the nutritional content and ingredients list to ensure they fit within your keto macros and health goals.

The Impact of Cheese on Cholesterol Levels

One concern often raised about cheese consumption, especially on a high-fat diet like keto, is its potential impact on cholesterol levels. However, recent research has challenged the long-held belief that saturated fat in cheese directly contributes to heart disease risk.

Does eating cheese on keto raise cholesterol? The relationship between cheese consumption and cholesterol is complex. While cheese does contain saturated fat, studies have shown that the impact of cheese on cholesterol levels may be neutral or even positive for some individuals. The combination of nutrients in cheese, including calcium and specific fatty acids, may influence how the body processes cholesterol.

The “French Paradox” and Cheese

The “French Paradox” – the observation that French people have relatively low rates of heart disease despite a diet high in saturated fats – has led researchers to investigate the potential protective effects of cheese consumption. Some studies suggest that the unique combination of nutrients in cheese, along with its fermentation process, may contribute to its potential cardiovascular benefits.

Cheese and Weight Loss on a Ketogenic Diet

Incorporating cheese into a ketogenic diet can potentially support weight loss efforts. The high fat and protein content of cheese can promote satiety, helping to reduce overall calorie intake. Additionally, some studies suggest that the calcium in dairy products may play a role in fat metabolism and weight management.

How can cheese support weight loss on keto? Cheese can contribute to weight loss on a ketogenic diet in several ways:

1. Promoting satiety and reducing hunger
2. Providing essential nutrients without adding significant carbs
3. Supporting ketosis through its high fat content
4. Potentially enhancing fat metabolism through its calcium content

However, it’s important to note that cheese is calorie-dense, and portion control is key to maintaining a calorie deficit for weight loss.

The Role of Cheese in Muscle Building on Keto

For those combining a ketogenic diet with strength training or muscle-building goals, cheese can be a valuable ally. Many types of cheese are rich in high-quality proteins, including all essential amino acids needed for muscle growth and repair.

Which cheeses are best for muscle building on keto? Cheeses high in protein, such as Parmesan, Swiss, and cheddar, can be particularly beneficial for muscle building. These cheeses provide a good balance of protein and fat, supporting both ketosis and muscle protein synthesis.

Cheese and Post-Workout Recovery

Consuming cheese as part of a post-workout meal can support recovery and muscle growth. The combination of protein for muscle repair and fat for sustained energy makes cheese a suitable option for keto athletes and fitness enthusiasts.

Environmental and Ethical Considerations of Cheese Consumption

While cheese can be a nutritious part of a ketogenic diet, it’s worth considering the environmental and ethical implications of dairy production. The dairy industry has a significant environmental footprint, contributing to greenhouse gas emissions and land use changes.

How can keto dieters make more sustainable cheese choices? For those concerned about the environmental impact of their diet, consider these options:

• Choose locally produced cheeses to reduce transportation emissions
• Opt for cheeses from farms with sustainable and ethical practices
• Consider incorporating some plant-based cheese alternatives
• Practice moderation in cheese consumption

By making informed choices, it’s possible to enjoy the nutritional benefits of cheese while minimizing environmental impact.

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.