How many carbs are in different types of cheese. Which cheeses are best for a ketogenic diet. What cheeses should be limited or avoided on keto. How to incorporate cheese into a low-carb, high-fat eating plan.

Understanding Carbs in Cheese on a Keto Diet

For those following a ketogenic diet, cheese can be an excellent addition to the menu. The keto diet is characterized by its high-fat (70-80%), moderate-protein, and low-carb composition. Its primary goal is to shift the body’s metabolism into a state of ketosis, where it burns fat for fuel instead of carbohydrates.

Olivia Wagner, RDN, a functional dietitian, explains: “Following a ketogenic diet changes your fuel source from one that primarily burns carbohydrates to one that burns fat.” This metabolic shift is the cornerstone of the keto diet’s approach to weight loss and overall health.

Cheese fits well into this dietary framework due to its macronutrient profile. It’s typically high in fat, moderate in protein, and low in carbohydrates – making it an ideal keto food. However, it’s crucial to understand that not all cheeses are created equal when it comes to their carbohydrate content.

Are all cheeses suitable for a keto diet?

While cheese is generally keto-friendly, some varieties are better suited than others. The best cheeses for a keto diet are typically high-quality, grass-fed, and full-fat options. These provide the most nutritional benefits while keeping carb intake low. However, it’s important to remember that cheese should still be consumed in moderation, as it contains calories and some carbs, and is high in saturated fat.

The Top 5 Keto-Friendly Cheeses

When following a ketogenic diet, certain cheeses stand out as particularly suitable options. Here are the top five keto-friendly cheeses:

1. Goat Cheese: A Zero-Carb Delight

Goat cheese is an excellent choice for keto dieters. It contains zero carbohydrates, making it perfect for maintaining ketosis. One ounce of goat cheese provides:

• 103 calories
• 8 grams of fat
• 0 grams of carbs
• 6 grams of protein

Additionally, goat cheese is often easier to digest than cow’s milk cheeses. It contains less lactose and different proteins, which can be beneficial for those with mild lactose intolerance.

2. Blue Cheese: Strong Flavor, Low Carbs

Blue cheese is another excellent option for keto dieters. Known for its strong, tangy flavor, blue cheese is also low in carbs. A one-ounce serving typically contains:

• 100 calories
• 8 grams of fat
• 0.7 grams of carbs
• 6 grams of protein

The bold flavor of blue cheese means a little goes a long way, helping to keep portion sizes in check while adding significant taste to keto meals.

3. Cheddar: A Versatile Keto Staple

Cheddar cheese is a popular choice among keto dieters due to its versatility and relatively low carb content. One ounce of cheddar cheese typically provides:

• 115 calories
• 9 grams of fat
• 0.9 grams of carbs
• 7 grams of protein

Cheddar can be easily incorporated into various keto recipes, from omelets to casseroles, making it a staple in many low-carb kitchens.

4. Cream Cheese: Creamy and Keto-Friendly

Cream cheese is a favorite among keto dieters due to its creamy texture and versatility. A one-ounce serving of cream cheese contains:

• 99 calories
• 10 grams of fat
• 1.6 grams of carbs
• 2 grams of protein

While slightly higher in carbs than some other options, cream cheese can still fit into a well-planned keto diet. It’s often used as a base for keto-friendly desserts or as a spread on low-carb vegetables.

5. Mozzarella: Low-Carb and Melty

Mozzarella is another cheese that works well in a keto diet. It’s particularly popular due to its melting properties. One ounce of mozzarella typically contains:

• 85 calories
• 6 grams of fat
• 0.6 grams of carbs
• 6 grams of protein

Mozzarella’s low carb content and satisfying texture make it a great choice for keto-friendly pizza alternatives and other low-carb Italian-inspired dishes.

Potential Health Benefits of Cheese on Keto

While cheese is often associated with indulgence rather than health, research suggests it may offer some surprising benefits, particularly when consumed as part of a balanced diet like keto.

Can cheese help with weight loss?

Contrary to popular belief, some studies indicate that cheese consumption may be beneficial for weight management. A study published in Nutrients in October 2018 found that among over 2,500 men, higher cheese consumption was associated with a lower BMI over a five-year follow-up period. While this doesn’t prove causation, it suggests that cheese can be part of a healthy diet without necessarily leading to weight gain.

Cognitive benefits of cheese consumption

Recent research has also hinted at potential cognitive benefits associated with cheese consumption. An observational study published in the Journal of Alzheimer’s Disease in February 2021 suggested a link between cheese consumption and better cognition with age. While more research is needed to confirm these findings, it’s an intriguing area of study.

Cardiovascular health and cheese

The relationship between cheese and heart health has been a topic of much debate. A meta-analysis published in the European Journal of Epidemiology in April 2017, which included data from over 938,465 people, found that those who consumed about 10 grams of cheese per day had a slightly lower risk of cardiovascular disease compared to those who did not eat cheese. However, it’s important to note that this was based on observational data and more research is needed to establish a causal relationship.

5 Cheeses 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 that keto dieters may want to limit or avoid:

1. Ricotta: Higher in Carbs

Ricotta cheese, while delicious, is higher in carbs compared to many other cheeses. A half-cup serving of ricotta contains:

• 180 calories
• 14 grams of fat
• 4 grams of carbs
• 12 grams of protein

While it can potentially fit into a keto diet in small amounts, its higher carb content means it should be consumed sparingly or avoided by those following a strict keto regimen.

2. Cottage Cheese: Moderate Carb Content

Cottage cheese is often touted as a healthy food, but its carb content is higher than many other cheeses. A half-cup serving of cottage cheese typically contains:

• 90 calories
• 2.5 grams of fat
• 5 grams of carbs
• 12 grams of protein

While it’s an excellent source of protein, the carb content may be too high for some keto dieters, especially those aiming for very low daily carb intake.

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

Low-fat or fat-free cheese varieties go against the principles of the ketogenic diet, which emphasizes high fat intake. These cheeses often have:

• Lower fat content
• Higher carb content (in some cases)
• Added ingredients to improve texture and flavor

For optimal keto nutrition, it’s best to stick with full-fat cheese options.

4. Processed Cheese Products: Avoid on Keto

Processed cheese products, such as cheese spreads or “cheese food,” should be avoided on a keto diet. These products often contain:

• Added carbohydrates
• Artificial ingredients
• Lower quality fats

Opting for natural, whole cheeses is a better choice for maintaining ketosis and overall health.

5. Fresh Cheeses: Higher Lactose Content

Fresh cheeses like mozzarella di bufala or queso fresco, while delicious, tend to have a higher lactose content. Lactose is a type of sugar, which means these cheeses can have a higher carb count. While they can potentially fit into a keto diet in small amounts, they should be consumed more cautiously than aged cheeses, which naturally have lower lactose content due to the aging process.

Incorporating Cheese into Your Keto Meal Plan

Cheese can be a versatile and delicious addition to a ketogenic diet when used thoughtfully. Here are some tips for incorporating cheese into your keto meal plan:

How much cheese can you eat on keto?

While cheese is keto-friendly, it’s important to consume it in moderation. A general guideline is to limit cheese intake to about 1-2 ounces per meal. This helps ensure you’re getting a variety of nutrients from other foods while keeping your calorie and saturated fat intake in check.

Creative ways to use cheese on keto

There are numerous ways to incorporate cheese into your keto diet:

• Use shredded cheese as a topping for salads or low-carb vegetables
• Make cheese crisps by baking small piles of grated hard cheese
• Use cream cheese as a base for keto-friendly dips or spreads
• Incorporate cheese into keto-friendly casseroles or egg dishes
• Enjoy a small amount of cheese as a snack with nuts or low-carb vegetables

Balancing cheese with other keto foods

While cheese can be a valuable part of a keto diet, it’s important to balance it with other keto-friendly foods. Aim to include a variety of:

• Non-starchy vegetables for fiber and micronutrients
• Healthy fats from sources like avocados, nuts, and olive oil
• High-quality proteins such as eggs, fish, and lean meats

This balance ensures you’re getting a wide range of nutrients while maintaining ketosis.

Potential Downsides of Cheese on Keto

While cheese can be a beneficial part of a ketogenic diet, there are some potential downsides to consider:

Can cheese cause weight loss plateaus on keto?

Some individuals may find that excessive cheese consumption can lead to weight loss plateaus. April Murray, RDN, suggests that if you’re experiencing a plateau, you might want to reduce your cheese intake. “Sometimes people lose weight much quicker and feel better when they take out dairy,” she notes.

Dairy sensitivity and keto

Some people may have sensitivities to dairy products, including cheese. If you experience gastrointestinal discomfort, bloating, or other issues after consuming cheese, it may be worth discussing your dairy intake with a healthcare professional. In some cases, eliminating or reducing dairy might improve your overall keto experience.

Saturated fat content in cheese

While the ketogenic diet is high in fat, it’s important to consider the type of fat you’re consuming. Cheese is high in saturated fat, which has been associated with increased risk of heart disease when consumed in excess. The American Heart Association recommends limiting saturated fat intake and opting for unsaturated fats where possible. Balancing your cheese intake with sources of unsaturated fats can help create a more heart-healthy keto diet.

Making Informed Cheese Choices on Keto

Navigating the world of cheese on a ketogenic diet requires some knowledge and planning. Here are some tips for making informed cheese choices:

Reading nutrition labels for keto-friendly cheese

When selecting cheese for your keto diet, always check the nutrition label. Look for:

• Total carbohydrate content (aim for less than 1g per serving)
• Fat content (higher is generally better for keto)
• Protein content
• Ingredients list (avoid cheeses with added sugars or starches)

Remember that serving sizes on labels may be smaller than what you typically consume, so adjust your calculations accordingly.

Quality matters: Choosing the best cheese for keto

When it comes to cheese on a keto diet, quality can make a difference. Consider opting for:

• Grass-fed cheese when possible (may have a better nutrient profile)
• Organic options to avoid potential hormones or antibiotics
• Aged cheeses, which typically have lower lactose content
• Full-fat varieties to align with keto principles

Remember, while cheese can be a valuable part of a ketogenic diet, it’s just one component. A well-rounded keto diet should include a variety of foods to ensure you’re getting all the nutrients your body needs. As with any dietary change, it’s always a good idea to consult with a healthcare professional or registered dietitian to ensure your keto diet plan is suitable for your individual needs and health goals.

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

iStock

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

iStock

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

iStock

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

iStock

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

iStock

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

iStock

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

9000 2 fiber_manual_record Protein

fiber_manual_record Carbohydrates

fiber_manual_record Sugar

fiber_manual_record Fat

fiber_manual_record Saturated fat acids

{{dataChartPercent[0] | number:0}} %

{{dataChartPercent[1] | number:0}} %

{{dataChartPercent[2] | number:0}} %

{{dataChartPercent[0] | number:0}} %

{{dataChartPercent[1] | number:0}} %

{{dataChartPercent[2] | number:0}} %

{{dataChartPercent[3] | number:0}} %

{{dataChartPercent[4] | number:0}} %

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.