How many carbs are in different types of cheese. Which cheeses 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.

Understanding Carbohydrates in Cheese

Cheese is a staple food for many following a ketogenic diet, but it’s crucial to understand its carbohydrate content. Most cheeses are naturally low in carbs, making them an excellent choice for those aiming to maintain ketosis. However, the exact carb content can vary depending on the type of cheese.

On average, hard cheeses contain about 1-2 grams of carbohydrates per ounce (28 grams). This low carb content allows cheese to fit comfortably within the strict carbohydrate limits of a ketogenic diet, which typically restricts carb intake to under 50 grams per day.

Why is cheese low in carbs?

Cheese is naturally low in carbohydrates due to its production process. During cheese-making, most of the milk’s lactose (milk sugar) is removed with the whey or converted to lactic acid by bacteria. This process results in a product that’s primarily composed of fat and protein, with minimal residual carbohydrates.

Nutritional Profile of Cheese on Keto

Beyond its low carb content, cheese offers a range of nutritional benefits that make it an attractive option for those following a ketogenic lifestyle. Let’s break down the typical nutritional profile of hard cheese:

• Calories: 120 per ounce
• Protein: 8 grams
• Fat: 6 grams
• Carbohydrates: 1 gram
• Calcium: 80 mg

Additionally, cheese provides essential vitamins and minerals, including vitamin K, riboflavin, and zinc. This nutrient density makes cheese not just a low-carb option, but also a valuable contributor to overall nutrition on a ketogenic diet.

How does cheese support ketosis?

Cheese supports ketosis in several ways. Its high fat content helps maintain the necessary fat-to-carb ratio for ketosis, while its protein content aids in satiety and muscle maintenance. The minimal carbohydrates in cheese allow for consumption without significantly impacting blood sugar levels or insulin response, which is crucial for maintaining a state of ketosis.

Top Keto-Friendly Cheese Options

While most cheeses can fit into a ketogenic diet, some stand out as particularly beneficial. Here are some of the best cheese options for those following a keto lifestyle:

1. Goat Cheese
2. Blue Cheese
3. Cream Cheese
4. Parmesan Cheese
5. Cheese Crisps

Goat Cheese: A Keto Superstar

Goat cheese is an excellent choice for keto dieters, boasting zero net carbs per ounce. It provides 6 grams of protein and 8 grams of fat, making it an ideal option for meeting macronutrient goals. Notably, goat cheese contains less lactose than cow’s milk cheese, potentially making it more digestible for those with lactose sensitivities.

Blue Cheese: Flavorful and Keto-Friendly

With only 0.7 grams of carbs per ounce, blue cheese is another top pick for keto enthusiasts. It’s rich in electrolytes like sodium and calcium, which can be beneficial in combating the “keto flu” – a common set of symptoms experienced when transitioning into ketosis. The strong, distinctive flavor of blue cheese makes it an excellent choice for adding depth to keto dishes or enjoying as a snack.

Cream Cheese: Versatile and Low-Carb

Cream cheese is a versatile option with only 1 gram of net carbs per ounce. Its high fat content (8 grams per ounce) makes it an excellent choice for increasing fat intake on a ketogenic diet. Additionally, cream cheese contains live bacteria that can contribute to a healthy gut microbiome, potentially offering protection against chronic diseases like diabetes and obesity.

Cheeses to Avoid on a Ketogenic Diet

While many cheeses are keto-friendly, some should be avoided or consumed in moderation:

• Canned Cheese
• American Cheese
• Ricotta Cheese
• Cottage Cheese

These cheeses often contain additives, higher carb contents, or lack the nutritional benefits of natural, whole cheeses. Processed cheeses, in particular, may contain harmful additives and preservatives that can trigger inflammation and offer little nutritional value.

Why are processed cheeses problematic?

Processed cheeses, while often low in carbs, contain numerous additives and preservatives that can be detrimental to health. These products may trigger inflammation in the body, potentially increasing the risk of chronic diseases such as heart disease and high blood pressure. Additionally, the nutritional profile of processed cheese is often inferior to that of natural cheeses, lacking the beneficial proteins, fats, and micronutrients found in whole cheese products.

Incorporating Cheese into Your Keto Meal Plan

Integrating cheese into a ketogenic diet can be both enjoyable and nutritionally beneficial. Here are some ways to incorporate cheese into your keto meal plan:

• Use as a topping for salads or low-carb vegetables
• Incorporate into keto-friendly baked goods
• Enjoy as a high-fat, low-carb snack
• Add to omelets or frittatas for a protein and fat boost
• Create cheese crisps as a crunchy, low-carb alternative to chips

When incorporating cheese into your diet, it’s important to be mindful of portion sizes. While cheese is low in carbs, it is calorie-dense, and overconsumption can lead to weight gain even on a ketogenic diet.

How can cheese enhance keto cooking?

Cheese can significantly enhance keto cooking by adding flavor, texture, and nutritional value to dishes. It can be used as a binding agent in recipes, replacing high-carb ingredients like breadcrumbs. Melted cheese can create creamy sauces for vegetables or meat dishes, while hard cheeses can be grated over salads or used as a crispy topping when baked.

Health Benefits of Cheese on a Ketogenic Diet

Beyond its macronutrient profile, cheese offers several health benefits that align well with the goals of a ketogenic diet:

1. Calcium for bone health
2. Conjugated linoleic acid (CLA) for potential fat loss
3. Protein for muscle maintenance and satiety
4. Probiotics for gut health (in certain cheeses)
5. Vitamin K2 for heart and bone health

These nutritional benefits make cheese not just a permissible food on keto, but a potentially beneficial addition to the diet for overall health and wellness.

Can cheese help with weight loss on keto?

Cheese can potentially aid weight loss on a ketogenic diet due to several factors. Its high fat and protein content promote satiety, potentially reducing overall calorie intake. Some studies suggest that the conjugated linoleic acid (CLA) found in cheese may have modest fat-burning effects. Additionally, the calcium in cheese may play a role in fat metabolism. However, it’s crucial to consume cheese in moderation as part of a balanced ketogenic diet for optimal weight loss results.

Potential Considerations and Precautions

While cheese can be a valuable part of a ketogenic diet, there are some considerations to keep in mind:

• Dairy sensitivity: Some individuals may be sensitive to dairy products, even if not lactose intolerant.
• Calorie density: Cheese is high in calories, which can hinder weight loss if consumed excessively.
• Sodium content: Some cheeses are high in sodium, which may be a concern for those with hypertension.
• Quality matters: Opt for high-quality, minimally processed cheeses for maximum nutritional benefit.

It’s always advisable to consult with a healthcare professional or registered dietitian when making significant changes to your diet, especially if you have pre-existing health conditions.

How can individuals with dairy sensitivities enjoy cheese on keto?

For those with dairy sensitivities, there are several strategies to potentially incorporate cheese into a ketogenic diet:

1. Try goat or sheep cheese, which some find easier to digest than cow’s milk cheese.
2. Opt for aged cheeses, which typically have lower lactose content.
3. Consider lactose-free cheese options available in some markets.
4. Experiment with small amounts of cheese to determine personal tolerance levels.
5. Explore non-dairy, keto-friendly cheese alternatives made from nuts or plant-based ingredients.

It’s important to listen to your body and discontinue consumption if adverse reactions occur.

Innovative Keto Cheese Recipes

Incorporating cheese into a ketogenic diet can be both delicious and creative. Here are some innovative keto-friendly cheese recipes to try:

1. Cheese-stuffed keto meatballs
2. Cauliflower mac and cheese
3. Keto cheese soup
4. Cheese-crusted chicken breast
5. Keto cheesecake fat bombs

These recipes demonstrate the versatility of cheese in keto cooking, from savory main dishes to sweet treats. Experimenting with different types of cheese can add variety and excitement to your ketogenic meal plan.

How can cheese be used as a low-carb substitute in traditional recipes?

Cheese can serve as an excellent low-carb substitute in many traditional recipes:

• Use cheese crisps as a replacement for crackers or chips
• Create a cheese-based crust for quiches or pies instead of using flour
• Substitute breadcrumbs with grated Parmesan for coating meats
• Use melted cheese as a binder in place of flour or cornstarch in sauces
• Create cheese-based wraps as an alternative to tortillas or bread

These substitutions allow for the enjoyment of familiar dishes while maintaining a low-carb, ketogenic lifestyle.

The Future of Cheese in Ketogenic Diets

As the popularity of ketogenic diets continues to grow, the role of cheese in these diets is likely to evolve. We may see:

• Development of more specialized keto-friendly cheese products
• Increased research on the health benefits of various cheeses in the context of ketogenic diets
• Innovation in non-dairy cheese alternatives for those following plant-based keto diets
• Greater emphasis on the quality and sourcing of cheeses used in keto diets

These developments could further enhance the value and versatility of cheese as a staple food in ketogenic lifestyles.

What emerging trends might we see in keto-friendly cheese products?

Emerging trends in keto-friendly cheese products may include:

1. Fortified cheeses with added nutrients beneficial for keto dieters, such as MCT oils or omega-3 fatty acids
2. Pre-portioned cheese snacks designed specifically for keto macronutrient ratios
3. Innovative cheese-based meal replacements or supplements for keto dieters
4. Artisanal, small-batch cheeses marketed specifically to the keto community
5. Advanced non-dairy cheese alternatives that closely mimic the taste and texture of traditional cheese while maintaining keto-friendly macros

These trends could provide even more options and convenience for those following a 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

Russian cheese – calories, nutritional value ⋙ TablicaKalorijnosti.ru

Nutritional composition

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fiber_manual_record Carbohydrates

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fiber_manual_record Sugar

fiber_manual_record Fat

fiber_manual_record Saturated fat acids

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Contains vitamins

Vitamin B6 Vitamin B6 (pyridoxine)

Choline Choline (vitamin B4)

Vitamin A Vitamin A

Vitamin B12 Vitamin B12 (cobalamin)

Vitamin B2 Vitamin B2 (riboflavin)

Vitamin E Vitamin E (tocopherol)

Vitamin D Vitamin D (ergosterol, calciferol, viosterol)

Vitamin K Vitamin K 900 03

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

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

Vitamin B1 Vitamin B1 (thiamine)

Vitamin B5 Vitamin B5 (pantothenol, pantothenic acid)

Contains minerals

Selenium Selenium

Phosphorus Phosphorus

Magnesium Magnesium

Manganese Manganese

Zinc Zinc

Iron Iron

Sodium Sodium

Calcium Calcium

Russian hard cheese: calories and composition

For the production of this type of cheese, high-quality cow’s milk, which has undergone a pasteurization process, is used. The product belongs to the category of rennet cheeses, since the technology of its preparation includes the addition of special rennet and lactic ferment to milk. Russian cheese is made in Russia and the CIS countries, and the weight of one head can be 8–18 kg.

Calorie content of Russian cheese – 363 kcal per 100 g. The product is yellow, sometimes with an orange tint and is a representative of semi-hard cheeses, and its fat content can be 45-50%. The structure of the cheese is plastic and dense, contains small holes and lends itself well to cutting with a knife. The product has a characteristic creamy taste with a slight sourness, exudes a pleasant aroma.

The chemical composition of the product contains the following valuable elements:

• vitamins A, group B, C, E, PP;
• saturated fatty and organic acids;
• minerals necessary for a person – magnesium, calcium, sulfur, phosphorus, zinc, etc.;
• natural dye – annatto extract;
• amino acids – lysine, methionine, tryptophan.

Russian Cheese: nutritional value and benefits of the product

Russian Cheese not only has pleasant taste characteristics, but also has a beneficial effect on the human body. The product has the following useful properties:

• strengthens the skeleton and teeth;
• supports the work of the heart;
• contains the protein needed to build all the muscles and tissues of the body;
• has a positive effect on the joints.

Having a sufficiently high calorie content, Russian cheese cannot be the main product of the diet. You should not eat such a product in the presence of excess weight, stomach diseases or a tendency to constipation. Cheese Russian contains a high percentage of cholesterol, therefore, increases the content of this substance in the blood. But it is possible and necessary to include this product in the menu in small quantities, since it is a source of substances necessary for a person.

Calorie content of Russian cheese and its use

When choosing cheese, pay attention to its appearance. The product must have a uniform color and even cut. Small drops of liquid or cracks on the surface are not allowed. If the cheese exudes an unpleasant sour smell or is covered with a slippery coating, then this indicates its depravity.

The product can be eaten as a separate dish or used in cooking. Russian cheese is a popular ingredient in salads and cold appetizers, often used as an ingredient in sauces for meat dishes. The product is also used as a topping for hot dishes, pastas, pizzas and casseroles.

Russian cheese should be stored in a refrigerator. In a sealed package, it is suitable for consumption for three months, but the opened product can be stored for no more than 7 days. If mold has appeared on the surface of the cheese, then it should not be eaten.

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 requirement 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.

According to the 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) – the raw material is heavy cream.

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 there are none 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 a person to feel normal. The exception is vitamin C.

The largest 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.

Content and daily intake of vitamins in 100 grams of Gouda cheese

Micro and macro elements

The 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 human body proteins. 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.