How many carbs does cheese have. Which types of cheese are best for a ketogenic diet. Can you eat cheese while following a low-carb lifestyle. What are the nutritional benefits of incorporating cheese into a keto meal plan. How does cheese impact ketosis and weight loss goals.

Understanding the Role of Cheese in a Ketogenic Diet

The ketogenic diet, commonly known as the keto diet, is a high-fat, moderate-protein, and low-carb eating plan designed to shift the body’s primary fuel source from carbohydrates to fat. This metabolic state, called ketosis, is believed to promote weight loss and offer various health benefits. One of the appealing aspects of the keto diet for many followers is that cheese is not only allowed but often encouraged.

Cheese is considered an ideal keto food due to its macronutrient profile: high in fat, moderate in protein, and generally low in carbohydrates. However, it’s important to note that not all cheeses are created equal when it comes to their keto-friendliness. Some varieties are better suited for this diet than others, primarily due to their carbohydrate content and overall nutritional value.

The Nutritional Benefits of Cheese on Keto

Beyond its macronutrient composition, cheese offers several nutritional benefits that can complement a ketogenic lifestyle:

• Rich source of calcium for bone health
• Contains high-quality proteins
• Provides essential vitamins such as A, B12, and K2
• Offers minerals like zinc and selenium
• Contains conjugated linoleic acid (CLA), which may have various health benefits

While cheese can be a valuable addition to a keto diet, it’s crucial to consume it in moderation. Cheese is calorie-dense and high in saturated fat, which should be balanced with other sources of healthy fats in your diet.

Top 5 Keto-Friendly Cheese Options

When following a ketogenic diet, choosing the right types of cheese can help you maintain ketosis while enjoying delicious and satisfying meals. Here are five cheese varieties that are particularly well-suited for a keto lifestyle:

1. Goat Cheese: A Versatile Keto Staple

Goat cheese is an excellent choice for keto dieters due to its zero carbohydrate content and impressive nutritional profile. One ounce (28g) of goat cheese typically contains:

• 103 calories
• 8g of fat
• 6g of protein
• 0g of carbohydrates

Additionally, goat cheese is often easier to digest than cow’s milk cheese, as it contains less lactose and different proteins. This makes it a suitable option for those with mild lactose intolerance or sensitivity to cow’s milk proteins.

2. Cheddar: A Classic Low-Carb Option

Cheddar cheese is a popular choice among keto dieters due to its rich flavor and low carb content. A 1-ounce serving of cheddar cheese typically provides:

• 115 calories
• 9g of fat
• 7g of protein
• Less than 1g of carbohydrates

Cheddar’s versatility makes it easy to incorporate into various keto-friendly dishes, from salads to omelets and even as a snack on its own.

3. Mozzarella: Fresh and Low in Carbs

Fresh mozzarella is another excellent choice for keto dieters. It’s lower in calories compared to many other cheeses while still offering a good balance of fat and protein. A 1-ounce serving of fresh mozzarella typically contains:

• 85 calories
• 6g of fat
• 6g of protein
• Less than 1g of carbohydrates

Mozzarella’s mild flavor and melting properties make it ideal for use in keto-friendly pizza alternatives and other low-carb Italian-inspired dishes.

4. Brie: A Creamy Keto Indulgence

Brie is a soft, creamy cheese that can add a touch of luxury to your keto meal plan. One ounce of brie typically provides:

• 95 calories
• 8g of fat
• 6g of protein
• Less than 1g of carbohydrates

Its rich, buttery texture makes brie an excellent choice for cheese boards or as a topping for keto-friendly crackers or vegetables.

5. Feta: Tangy and Low-Carb

Feta cheese offers a tangy flavor profile and crumbly texture that can add variety to your keto meals. A 1-ounce serving of feta typically contains:

• 75 calories
• 6g of fat
• 4g of protein
• 1g of carbohydrates

Feta’s slightly higher carb content compared to some other cheeses is still well within keto guidelines, and its strong flavor means a little goes a long way in salads, omelets, or as a topping for keto-friendly dishes.

Cheese Varieties to Limit or Avoid on Keto

While many cheeses are keto-friendly, some varieties are higher in carbs or have other characteristics that make them less suitable for a strict ketogenic diet. Here are five types of cheese you may want to limit or avoid:

1. Ricotta: Higher in Carbs and Lactose

Ricotta cheese, while delicious, is higher in carbohydrates compared to many other cheeses. A 1/2 cup serving of ricotta can contain:

• 180 calories
• 14g of fat
• 14g of protein
• 4g of carbohydrates

While small amounts of ricotta can potentially fit into a keto diet, its higher carb content means it should be consumed sparingly and carefully portioned.

2. Cottage Cheese: Carb Content Varies

Cottage cheese can be tricky for keto dieters. While it’s high in protein, its carb content can vary significantly depending on the brand and type. A 1/2 cup serving of cottage cheese may contain:

• 80-110 calories
• 2-5g of fat
• 12-15g of protein
• 3-6g of carbohydrates

If you choose to include cottage cheese in your keto diet, opt for full-fat versions and be mindful of portion sizes to keep carb intake in check.

3. Low-Fat or Fat-Free Cheese: Not Ideal for Keto

Low-fat or fat-free cheese varieties are generally not recommended for a ketogenic diet. These products often have:

• Higher carb content to compensate for reduced fat
• Added starches or fillers that increase carbohydrates
• Less satisfying flavor and texture
• Reduced ability to keep you feeling full

Stick to full-fat cheese options to better align with keto macronutrient goals and to maximize satiety.

4. Processed Cheese Products: Avoid on Keto

Processed cheese products, such as cheese spreads or “cheese food,” are best avoided on a ketogenic diet. These products often contain:

• Added carbohydrates from fillers and stabilizers
• Unhealthy trans fats
• Artificial ingredients and preservatives
• Lower nutritional value compared to natural cheeses

Opt for natural, whole cheeses instead to ensure you’re getting the most nutritional benefit while minimizing unnecessary carbs and additives.

5. Some Blue Cheeses: Check Labels Carefully

While many blue cheeses can fit into a keto diet, some varieties may be higher in carbs than others. For example, Roquefort cheese typically contains:

• 100 calories per ounce
• 8g of fat
• 6g of protein
• 2g of carbohydrates

This higher carb content, while still relatively low, means that blue cheeses should be consumed in moderation on a keto diet. Always check labels and track your intake carefully.

The Impact of Cheese on Ketosis and Weight Loss

While cheese can be a valuable part of a ketogenic diet, it’s important to understand its potential impact on ketosis and weight loss goals. Here are some key considerations:

Calorie Density and Portion Control

Cheese is calorie-dense, which means it provides a high number of calories in a relatively small volume. While this can be beneficial for meeting keto macronutrient ratios, it also means that overconsumption can easily lead to exceeding your daily calorie needs, potentially hindering weight loss efforts.

To maintain a balance, consider the following tips:

• Measure your cheese portions to avoid unintentional overeating
• Use cheese as a flavor enhancer rather than a main ingredient
• Balance cheese intake with other nutrient-dense, low-carb foods

Individual Tolerance and Dairy Sensitivity

Some individuals may find that dairy products, including cheese, can impact their progress on a ketogenic diet. This could be due to:

• Mild lactose intolerance or dairy sensitivity
• Individual metabolic responses to dairy proteins
• Water retention associated with dairy consumption

If you notice stalled weight loss or other adverse effects after incorporating cheese into your keto diet, consider temporarily eliminating dairy to see if it makes a difference in your progress.

Incorporating Cheese into Your Keto Meal Plan

Cheese can be a versatile and delicious addition to your ketogenic diet when used thoughtfully. Here are some creative ways to enjoy cheese while maintaining your low-carb lifestyle:

Keto-Friendly Cheese Snacks

• Cheese crisps: Bake thin slices of hard cheese until crispy for a crunchy snack
• Cheese and nut combos: Pair cubes of cheese with low-carb nuts for a satisfying snack
• Cheese-stuffed olives: Fill olives with cream cheese for a savory bite

Cheese in Keto Main Dishes

• Cauliflower cheese: Use cauliflower as a low-carb base for a cheesy casserole
• Keto pizza: Create a low-carb pizza crust and top with keto-friendly cheeses
• Cheesy egg dishes: Incorporate cheese into omelets, frittatas, or egg muffins

Cheese as a Flavor Enhancer

• Grated hard cheese: Use as a topping for salads or low-carb vegetables
• Crumbled feta or blue cheese: Add to salads or use as a garnish for meat dishes
• Cream cheese: Use as a base for keto-friendly dips or spreads

The Potential Health Benefits of Cheese Consumption

Beyond its role in the ketogenic diet, cheese may offer several potential health benefits when consumed as part of a balanced diet:

Cognitive Function and Aging

Recent research has suggested a possible link between cheese consumption and cognitive health. An observational study published in the Journal of Alzheimer’s Disease in February 2021 found that cheese intake might be associated with better cognition in older adults. While more research is needed to establish a causal relationship, these findings are intriguing for those interested in brain health.

Cardiovascular Health Considerations

Despite concerns about the saturated fat content in cheese, some studies have indicated that moderate cheese consumption may not have adverse effects on cardiovascular health. A meta-analysis published in the European Journal of Epidemiology in April 2017, involving over 938,465 participants, found that those who consumed about 10 grams of cheese per day had a slightly lower risk of cardiovascular disease compared to non-consumers.

However, it’s important to note that these findings are based on observational studies and more research is needed to understand the mechanisms behind these potential benefits. Additionally, individual responses to dairy can vary, and cheese should be consumed as part of an overall balanced diet.

Practical Tips for Choosing and Storing Keto-Friendly Cheese

To make the most of cheese in your ketogenic diet, consider the following tips for selection and storage:

Selecting Quality Cheese

• Opt for high-quality, grass-fed cheeses when possible for optimal nutrient content
• Choose full-fat varieties to align with keto macronutrient goals
• Read labels carefully to check for added carbohydrates or fillers
• Experiment with different types of cheese to find your favorites within keto guidelines

Proper Cheese Storage

• Store cheese in the refrigerator, wrapped in wax paper or cheese paper to allow it to breathe
• Avoid plastic wrap, which can trap moisture and promote mold growth
• Keep different types of cheese separate to prevent flavor transfer
• Bring cheese to room temperature before serving for the best flavor and texture

By following these guidelines, you can ensure that you’re getting the most out of your cheese selections while maintaining your ketogenic lifestyle. Remember that while cheese can be a valuable part of a keto diet, it should be consumed in moderation as part of a well-rounded, nutrient-dense meal plan.

5 Types to Eat and 5 Types to Avoid

Cheese is allowed (and even encouraged) on this high-fat, low-carb eating plan, but some choices are better than others.

By Jessica MigalaMedically Reviewed by Kelly Kennedy, RDN

Reviewed: May 25, 2021

Medically Reviewed

Cheese lovers will be happy to know some varieties are keto-friendly.

Charles Schiller/Getty Images

The ketogenic diet, or the keto diet for short, is a high-fat (70 to upwards of 80 percent), moderate-protein, and low-carb diet. A common goal on the plan: to change your body’s biochemistry and, in turn, lead to weight loss.

“Following a ketogenic diet changes your fuel source from one that primarily burns carbohydrates to one that burns fat,” says Olivia Wagner, RDN, a functional dietitian at Liv Nourished in Chicago. In metabolic terms, this process is called ketosis.

One of the perks of a keto diet, followers say, is that cheese is not off-limits. In fact, cheese is basically the perfect keto food: high-fat, moderate-protein, and low-carb. “Cheese can add flavor, variety, and new textures into your meals,” says Wagner, adding that the best varieties for the keto diet are high-quality, grass-fed, and full-fat. (Just remember: Cheese isn’t “unlimited” in a keto diet, as it still contains calories and carbs; it’s also high in saturated fat, which is a less heart-healthy option than unsaturated fats, per the American Heart Association.)

RELATED: What Are the Potential Health Benefits and Risks of the Keto Diet?

Cheese might not be the first food you think of when it comes to weight loss, and yet some research suggests the food may be beneficial for this purpose. For example, in a study on more than 2,500 men who self-reported their intake of dairy products, a higher consumption of cheese specifically was associated with a lower BMI after a five-year follow-up, per an study published in October 2018 in Nutrients. (That said, cheese is high in calories, and so while it can fit into a weight loss or maintenance diet, it’s best enjoyed in moderation.)

Some studies have also suggested that cheese may benefit certain health outcomes, too. Cheese may be linked to better cognition with age, concluded an observational study published in the Journal of Alzheimer’s Disease in February 2021. And an earlier meta-analysis on 29 cohort studies, which involved more than 938,465 people and was published in the April 2017 issue of the European Journal of Epidemiology, found that participants who ate 10 grams (g) of cheese (or about ? of an ounce) per day had a slightly lower risk of cardiovascular disease than those who did not. (However, this conclusion was based on a single study. It also relied on “food frequency questionnaires,” a method that’s validated by science but is error-prone because it relies on the memories of participants. It’s also important to note that in all of this research, the authors write that more research needs to be done to determine a potential mechanism. )

If you find that your results are plateauing while on keto, you may want to take it easy on the cheese, says April Murray, RDN, founder of Orange County Nutrition Coaching in Costa Mesa, California. “Sometimes people lose weight much quicker and feel better when they take out dairy,” she says. If you find you tolerate it okay, there’s no reason to omit it, but if you’re struggling with gastrointestinal side effects or water retention — or if you find that you’re not losing weight despite being in ketosis — it may be time to discuss the role of dairy in your diet with your healthcare team.

If you’ve decided to add cheese to your keto diet menu, you should also know that not all cheeses are created equal. Here’s what you need to know about which cheeses to eat, which to limit, and which to skip altogether.

RELATED: 15 Burning Questions About the Keto Diet, Answered

The 5 Best Types of Cheese to Eat on the Keto Diet

Goat Cheese

Helen Rushbrook/Stocksy

Goat cheese is an excellent choice for someone following the keto diet. It contains zero carbs, making it a great way to hit your macros — 1 ounce (oz) of goat cheese also offers 103 calories, 8 g of fat, 0 carbs, and 6 g of protein, according to the U.S. Department of Agriculture (USDA). In addition, cheese made from goat milk contains less lactose (a naturally occurring sugar in dairy) and proteins that are different from cow’s milk, which makes it easier to digest, says Wagner.

Next up video playing in 10 seconds

Keto Cinnamon-Orange Cheesecake Bars

Recipe by @thelowcarbcontessa Video by @lisathompson

contains  Dairy, Wheat, Tree Nuts, Eggs

3.1 out of 34 reviews

Ingredients

1/2 cup (60g) King Arthur Baking Keto Wheat Flour

1/4 cup chopped walnuts

4 tbsp butter, chilled

2 tbsp King Arthur Baking Sugar Alternative

3/4 tsp fine sea salt

1 large egg

2 8-oz packages cream cheese, at room temperature

1/2 cup sour cream, at room temperature

2 large eggs, at room temperature

3/4 cup King Arthur Baking Sugar Alternative

2 tsp vanilla extract

1 tsp orange zest

1 tbsp fresh-squeezed orange juice, add 1 additional tbsp as needed

2 tsp ground cinnamon

1 cup walnut halves

2 tbsp butter

1 tsp heavy cream

1/3 cup King Arthur Baking Sugar Alternative

1 tsp ground cinnamon

1/4 tsp fine sea salt

1/4 tsp vanilla extract

1 tsp blackstrap molasses

1 cup heavy cream

1 tbsp King Arthur Baking Sugar Alternative, add 1 additional tbsp as needed

1 tsp vanilla extract

Directions

1

For the crust: Preheat oven to 350 degrees F. Line an 8 x 8 inch pan with parchment paper, leaving a 2 inch overhang on two sides.

2

Add King Arthur Baking Keto Wheat Flour, walnuts, butter, King Arthur Baking Sugar Alternative, salt, and egg to the bowl of your food processor and pulse until the dough comes together to form a ball.

3

Press dough evenly into your prepared pan. Bake until a light golden brown, and just set, approximately 14 to 16 minutes. Cool completely.

4

For the cheesecake batter: Add cream cheese and sour cream to the bowl of your stand mixer fitted with the paddle attachment and mix until smooth. Add King Arthur Baking Sugar Alternative, vanilla, orange zest, and orange juice stir on low until thoroughly combined. Next, add eggs one at a time until completely incorporated. Be careful not to overly mix the batter.

5

Transfer half of the batter to a separate bowl and stir in the cinnamon.

6

Alternate scoops of plain batter and cinnamon batter over the cooled crust, creating a checkerboard pattern, until all the batter is used. Gently tap the pan on the counter to release air bubbles and to even out the batter. Next, using a toothpick or cake tester, swirl the two batters.

7

Bake the cake for approximately 35 to 40 minutes, until the edges are just set, and the center still has a bit of jiggle when gently shaken. Place the cake on a cooling rack, and allow it to cool completely. Once cooled, cover it lightly with foil and place in the refrigerator for at least 2 hours, or overnight, before slicing into 16 bars.

8

For the praline walnut: Add butter to a saucepan and melt over medium heat.

9

Add the King Arthur Baking Sugar Alternative and stir to combine. Add the heavy cream, cinnamon, salt, vanilla, and molasses, and stir until thoroughly combined. Add the walnuts to the pan, stir until well coated.

10

Turn heat to medium-low and continue cooking for an additional 5 minutes stirring often, being careful not to burn.

11

Pour mixture onto a parchment-lined pan or plate and allow to cool completely. Once cooled, break into bite-sized pieces. Set aside.

12

For the whipped cream: Add all ingredients to a medium-sized bowl, and using a hand or stand mixer, beat until stiff peaks form. Be careful not to overbeat or the mixture will become lumpy.

13

Spoon or pipe the whipped cream onto the cheesecake bars, top with some of the praline walnuts, and garnish with fresh orange zest (optional) .

Nutrition Facts

Amount per serving

calories

290

total fat

28g

saturated fat

13.5g

protein

7g

carbohydrates

13g

fiber

5.1g

sugar

2.6g

added sugar

0.3g

sodium

296mg

TAGS:

Dairy, Wheat, Tree Nuts, Eggs, Vegetarian, Low-Carbohydrate, Family-Friendly, Dessert, Ketogenic Diet

Blue Cheese

Natalia Zakharova/Getty Images

“Cheeses that are high in flavor — like stinky cheeses — give you more bang for your buck when it comes to flavor. They add a lot of complexity for a small amount,” Wagner says. Blue cheese fits the bill: One oz has 100 calories, 0.7 g of carbs, 6 g of protein, and 8 g of fat, per theUSDA, making it a flavorful and low-carb option for snacking or topping your favorite dishes.

RELATED: 10 Healthy Foods You Can’t Eat on the Keto Diet

Cream Cheese

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This is a keto favorite, thanks to its nutritional profile: Per the USDA, 1 oz contains 84 calories, 8 g of fat, 1 g of carbs, and 2 g of protein. That means it’s a great addition to a meal or snack when you need more fat. Wagner likes Nancy’s brand, which makes a probiotic-rich cream cheese that’s cultured with live bacteria (like yogurt).

RELATED: The Best and Worst Fats to Eat on the Keto Diet

Parmesan Cheese

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Grated Parmesan is perfect for adding a hit of salty, nutty flavor to foods. Per the USDA, 1 tablespoon of this cheese, grated, contains 21 calories, and packs 1. 4 g of fat, 0.7 g of carbs, and 1.4 g of protein. Pro tip: Make this cheese your best friend when it comes to salads. “A lot of keto dieters eat Caesar salads [sans croutons], and Parmesan cheese plays a big role in enjoying them,” says Lauren Weiss, PhD, a keto nutritionist in La Jolla, California. (Those croutons can tack on extra carbs to your bowl!) And finding salads you enjoy is important when you’re following a diet where it’s easy to fall short on vegetables.

Cheese Crisps

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If you’re craving cheese and on the go, these dehydrated pieces of cheese in a bite-sized shape are a delicious solution. “Clients [who are following the keto diet] miss chips and crackers,” says Dr. Weiss. “You can dip these cheese bites in guacamole for a high-fat snack.” Best of all, you don’t have to worry about refrigeration to get your cheese fix. One brand, Moon Cheese, has an “Oh My Gouda” variety that has 14 g of fat, 1 g of carbs, and 11 g of protein for 170 calories per 1-oz serving. Another, Whisps, offers an Asiago and Pepper Jack flavor with 11 g of fat, 1 g of carbs, and 12 g of protein per 150-calorie serving (about 23 crisps).

RELATED: A Detailed Guide to Ordering Fast Food on the Keto Diet

The 5 Worst Cheeses for People on the Keto Diet

Canned or Spray Cheese

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The USDA’s listed macros for spray cheese — 81 calories, 6 g of fat, 2 g of carbs, and 5 g of protein per oz — could probably fit into your keto diet. The problem: It’s heavily processed cheese that isn’t really, well, cheese. “These contain a lot of stabilizers, fillers, and oils that don’t provide much nutritional benefit. All you’re doing is adding additional gunk that your body doesn’t recognize, and that can lead to inflammation,” says Wagner. Inflammation is tied to many health conditions, including cancers, infectious diseases, and autoimmune disorders, according to past research — so this type of “cheese” is one to skip.

American Cheese

Ali Majdfar/Getty Images

Just like canned or spray cheese, American cheese is often highly processed, and keto nutrition experts urge dieters to pay attention to the quality of their food — not just whether it meets their macro goals. As for those macros, the USDA notes that a slice of American cheese has 65 calories, 5 g of fat, 2 g of carbs, and 3 g of protein. Because many people on keto stick to 20 g of carbs per day, one slice may account for 10 percent of your total carb allotment. Since there are better, less-processed options available, this one’s just not worth it.

RELATED: 10 Quick and Easy Keto Diet Snacks Likely Already in Your Kitchen

Mild Cheddar Cheese

J.R. Photography/Stocksy

When choosing a cheese to eat on the keto diet, consider that many cheddars are mild tasting, and you may want more than one slice to feel satisfied. Sharp varieties provide a bigger dose of flavor which may make them a better choice. Per the USDA, a ¾-ounce slice of cheddar contains 86 calories, 7 g of fat, 0.4 g of carbs, and 5 g of protein.

RELATED: Which Kind of Keto Diet Is Right for You?

Ricotta Cheese

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In small quantities, full-fat ricotta may be fine on the keto diet. But thanks to its macros, you’re not going to be able to sit down to a big bowl of it. “Ricotta is higher in carbs. While it can be a good option once in a while, you have to watch portions,” says Weiss. Per the USDA, a ½-cup serving of ricotta will contain 204 calories for a whopping 14 g of fat, 9 g of carbs, and 10 g of protein.

Cottage Cheese

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Cottage cheese follows the same rule as ricotta: Limit the amount you eat if you’re on a strict keto diet, says Weiss. While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A ½-cup serving of cottage cheese contains 88 calories, 2. 4 g of fat, 4.5 g of carbs, and 11.6 g of protein, per the USDA.

RELATED: 8 Common Keto Mistakes That Beginners Make (and How to Avoid Them)

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.

Russian cheese – calories, nutritional value ⋙ TablicaKalorijnosti.ru

Nutritional composition

fiber_manual_record Proteins

fiber_manual_record Carbohydrates

fiber_manual_record Fats

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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 in CHEESE: hard, semi-hard and soft

Food ingredient	Adyghesky cheese (per 100 g of product)
Proteins	20
Fats	20
Carbohydrates	1. 5
Water	56

Cheese is considered one of the healthiest and most nutritious dairy products. Each variety differs not only in texture, aroma and taste, but also in its composition.

How much protein is in cheese? Most of the protein composition is represented by such essential amino acids as tryptophan, methionine, and lysine. Most protein is found in hard and semi-hard varieties. The most famous of them are Russian (23 g), Cheddar (24 g), Emmental (28 g), Parmesan (30 g).

There is a little less protein in pickled cheeses, for example, in Adygeysky – 20 g, in Suluguni – 20.5 g, in Fet – 14 g. The smallest amount of proteins in a home-made product is no more than 15% from the total mass.

Vegetarians need to eat tofu to replenish their protein stores. 300 g of this product contains as much protein as 150 g of lean meat.

Essential amino acids play an important role in the proper functioning of the human body. For example, tryptophan improves metabolism, quickly restores strength after grueling workouts, and lysine helps to strengthen the immune system and collagen synthesis.

Carbohydrate content per 100 grams of cheese

Hard and some soft varieties have a minimum carbohydrate content. For some cheeses, the indicator is almost zero. These are “Russian”, “Dutch”, “Lambert”, “Parmesan”. Such products can be consumed in moderation on fasting days. A higher content of carbohydrates was noted in brine, processed, curd, smoked varieties. In “Adygeisky” the indicator is 1.5 g, in “Hochland” – 5 g, in “Sausage” – 4 g.

The maximum amount of carbohydrates is found in sweet glazed curds (more than 30%).

This solid and semi-solid dairy product is ideal for those on a carbohydrate-free diet. However, for athletes, carbohydrates in moderation are just as important as proteins. They replenish the energy reserves of the body, reduce the consumption of proteins.

Mass fraction of fat in cheese

The mass fraction of fat in a popular fermented milk product, on average, is about 30% of the total mass. One standard serving of cheese (100 g) is able to satisfy a third of the daily requirement for this nutrient.

The calorie content of the product is determined mainly by fats, which are represented to a greater extent by saturated fatty acids.

There is a direct relationship between the amount of lipids in cheese and the milk used to make it. The higher the fat content of milk, the greater the energy value. The least lipids are in very hard varieties, for example, “Parmesan” – less than 27%, in the semi-solid “Russian” – 30%, in “Adyghe” – 20%. The latter refers to brine varieties, which differ in a small amount of fat compared to the rest. Read more about the calorie content of cheese in our publication.

Table of nutritional composition of cheeses of different brands

In order to choose the most suitable product in terms of chemical composition, it is recommended to familiarize yourself with the BJU table, which presents several varieties of cheeses.