Explore the best cheeses for a keto diet. Discover which cheeses are lowest in carbs and ideal for your ketogenic lifestyle. Get the inside scoop on how to incorporate delicious, keto-approved cheese into your meals and snacks.

Embracing Cheese on a Ketogenic Diet

Ketogenic or “keto” diets may seem like a recent trend, but they actually aren’t new at all. In the Harvard Health Blog, Dr. Marcelo Campos wrote that doctors have been using the keto diet for almost 100 years! At its core, the keto diet centers on cutting carbs and adding more protein and fat to your diet – which is actually all excellent news for cheese lovers.

Keto diets are based on limiting carbs and eating whole foods rich in protein and fat like meat, avocado, eggs, and “unprocessed” cheese (more about that below). You might be surprised by how less hungry you feel on the keto diet versus similar options, like low-fat diets, because of the flexibility keto affords you. Following a keto diet often leads to weight loss, but it also provides other health benefits like lowering your risk for Type 2 Diabetes.

Adding cheese to dishes makes them so much more tasty, especially when adhering to a diet that limits sugars and other indulgent foods. Shavings of Parmesan or Romano tossed onto a Caesar salad seems decadent, but when it’s replacing croutons, it’s practical. Mixing some shredded cheddar into your scrambled eggs makes them richer and creamier. Crumbling some Asiago cheese with pecans and walnuts can become a new favorite snack.

Not All Cheeses are Created Equal for Keto

But, not all cheeses are keto-friendly. Keep in mind that cheeses with higher amounts of lactose, a type of sugar, tend to be higher in carbs — which is exactly what keto avoids.

Keto-friendly cheeses are the ones made without extra “processing,” meaning the cheese is actually cheese and not made with lots of extra preservatives, fillers, and sugars. For example, think about those American cheese slices you see in the store. Those are not particularly keto-friendly (and not high in quality either). Even though this is a generally good rule to follow, some cheeses that fit this bill are still better choices than others.

Understanding Carbs and Protein in Cheese

Along with protein and fat, many cheeses also contain carbs. When it comes to keto, it helps to know where a particular cheese falls on the carb vs. protein scale so your favorite snack never interferes with your health goals.

Here are a few basic rules of thumb for keto friendly cheeses:

• Aged, unheated cheeses are usually best because they contain less lactose, which is a type of sugar.
• The best varieties are high quality, grass-fed, full fat.
• Pre-shredded cheese sometimes has added starch, so it’s best to buy a block and shred it yourself.

Top 5 Keto-Friendly Cheeses

Below are some of the top cheeses to choose when you need to add some flair and flavor to your keto diet.

Parmesan

Parmesan is the reason so many keto followers love a crouton-free Caesar salad. A tablespoon of grated Parmigiano-Reggiano typically contains less than a gram of carbs.

In the Middle Ages, Benedictine monks in Italy’s Parma-Reggio region had a surplus of milk. They used salt from the Salsomaggiore mines to create Parmesan in large wheels they could store for a long time. Today, Parmesan is a favorite of astronauts for the same reasons: longevity and deliciousness. In fact, as Parmesan grows older, it becomes even more savory and develops more nutritional value in the form of Vitamins A, D, and Potassium. Our own Copper Kettle Parmesan is actually aged for 16 months, which gives it a unique texture and flavor.

Try pairing your Parmesan with a glass of aged champagne for dry companion that matches this cheese’s buttery undertones.

Mascarpone

This creamy, soft, and spreadable cheese can lead you to think you may be cheating on your diet. But thankfully it’s a great addition to a keto diet and is flexible enough to be used in desserts, side dishes and in low-carb baked goods. Pair some Mascarpone with fresh berries and you’ll have a decadent breakfast without the guilt!

Gouda

With its semi-firm texture and it’s smokey undertones, Gouda is a keto-friendly cheese that is guaranteed to bring a unique and delicious flavor to any dish. Chop some up and melt for a decadent dip to pair with broccoli and cauliflower. Gouda paired with baked cauliflower is a great alternative to the comfort food standby of macaroni and cheese!

Cheddar

Cheddar cheese is not only widely available and incredibly popular, it’s also one of the most versatile cheeses. It can be melted to make a delicious cheese sauce for dipping, sliced to transform a beet patty into a cheeseburger, cubed for a cheese board, or grated on a salad. Cheddars can vary in flavorings and intensities, which means the right cheddar is out there no matter how you like your cheese. Combine cheddar with dried fruit for a balanced sweet and salty snack that’s perfectly keto friendly. And if you are a potato chip person, you’ll be pleasantly surprised at how cheddar cheese crisps can satisfy your salty,

Top 5 Keto Friendly Cheeses

If you’re on keto, certain cheeses make for better choices – find out which ones.

Ketogenic or “keto” diets may seem like a recent trend, but they actually aren’t new at all. In the Harvard Health Blog, Dr. Marcelo Campos wrote that doctors have been using the keto diet for almost 100 years! At its core, the keto diet centers on cutting carbs and adding more protein and fat to your diet – which is actually all excellent news for cheese lovers.

Keto diets are based on limiting carbs and eating whole foods rich in protein and fat like meat, avocado, eggs, and “unprocessed” cheese (more about that below). You might be surprised by how less hungry you feel on the keto diet versus similar options, like low-fat diets, because of the flexibility keto affords you. Following a keto diet often leads to weight loss, but it also provides other health benefits like lowering your risk for Type 2 Diabetes.

Adding cheese to dishes makes them so much more tasty, especially when adhering to a diet that limits sugars and other indulgent foods. Shavings of Parmesan or Romano tossed onto a Caesar salad seems decadent, but when it’s replacing croutons, it’s practical. Mixing some shredded cheddar into your scrambled eggs makes them richer and creamier. Crumbling some Asiago cheese with pecans and walnuts can become a new favorite snack.

But, not all cheeses are keto-friendly. Keep in mind that cheeses with higher amounts of lactose, a type of sugar, tend to be higher in carbs — which is exactly what keto avoids.

Keto-friendly cheeses are the ones made without extra “processing,” meaning the cheese is actually cheese and not made with lots of extra preservatives, fillers, and sugars. For example, think about those American cheese slices you see in the store. Those are not particularly keto-friendly (and not high in quality either). Even though this is a generally good rule to follow, some cheeses that fit this bill are still better choices than others.

Along with protein and fat, many cheeses also contain carbs. When it comes to keto, it helps to know where a particular cheese falls on the carb vs. protein scale so your favorite snack never interferes with your health goals.

Here are a few basic rules of thumb for keto friendly cheeses:

• Aged, unheated cheeses are usually best because they contain less lactose, which is a type of sugar.
• The best varieties are high quality, grass-fed, full fat.
• Pre-shredded cheese sometimes has added starch, so it’s best to buy a block and shred it yourself.

Below are some of the top cheeses to choose when you need to add some flair and flavor to your keto diet.

Parmesan

Parmesan is the reason so many keto followers love a crouton-free Caesar salad. A tablespoon of grated Parmigiano-Reggiano typically contains less than a gram of carbs.

In the Middle Ages, Benedictine monks in Italy’s Parma-Reggio region had a surplus of milk. They used salt from the Salsomaggiore mines to create Parmesan in large wheels they could store for a long time. Today, Parmesan is a favorite of astronauts for the same reasons: longevity and deliciousness. In fact, as Parmesan grows older, it becomes even more savory and develops more nutritional value in the form of Vitamins A, D, and Potassium. Our own Copper Kettle Parmesan is actually aged for 16 months, which gives it a unique texture and flavor.

Try pairing your Parmesan with a glass of aged champagne for dry companion that matches this cheese’s buttery undertones.

Mascarpone

This creamy, soft, and spreadable cheese can lead you to think you may be cheating on your diet. But thankfully it’s a great addition to a keto diet and is flexible enough to be used in desserts, side dishes and in low-carb baked goods. Pair some Mascarpone with fresh berries and you’ll have a decadent breakfast without the guilt!

Gouda

With its semi-firm texture and it’s smokey undertones, Gouda is a keto-friendly cheese that is guaranteed to bring a unique and delicious flavor to any dish. Chop some up and melt for a decadent dip to pair with broccoli and cauliflower. Gouda paired with baked cauliflower is a great alternative to the comfort food standby of macaroni and cheese!

Cheddar

Cheddar cheese is not only widely available and incredibly popular, it’s also one of the most versatile cheeses. It can be melted to make a delicious cheese sauce for dipping, sliced to transform a beet patty into a cheeseburger, cubed for a cheese board, or grated on a salad. Cheddars can vary in flavorings and intensities, which means the right cheddar is out there no matter how you like your cheese. Combine cheddar with dried fruit for a balanced sweet and salty snack that’s perfectly keto friendly. And if you are a potato chip person, you’ll be pleasantly surprised at how cheddar cheese crisps can satisfy your salty, crunchy cravings.

Swiss

Swiss cheese is known as Emmental cheese in Europe because it was first created in Switzerland’s Emmental Region. This recognizable cheese offers little to no carbs and high protein. There are more than 450 varieties of Swiss cheese, but the top-produced variety is Gruyère— another keto friendly cheese. Pair Swiss varieties with dry, oaked white wines like Chardonnay or Pinot Gris to enhance that signature Swiss flavor.

Adding cheese to a keto diet will make you feel less like you are depriving yourself and more like you are making a wise and tasteful health choice and that’s something to definitely make you smile. The texture and infinite flavor possibilities with cheese make it an ideal addition to any keto-friendly diet. If you’ve reached a plateau in your keto journey, adding one or more of the above cheeses into your recipe rotation can help you stay on track and enjoy the process instead of feeling deprived.

Find a store near you that carries Cello Parmesan, Mascarpone, and many other keto friendly cheeses so you can kickstart your meal planning today!

Find My Cheese

You can also make a keto friendly cheese board by substituting crackers with cheese Whisps. Get some cheese board creation tips by downloading our eBook below.

Download eBook

Carbs in Cheese: What’s the Most Keto-Friendly Cheese?

You’ve got to admit, being able to eat cheese on a diet sold you on keto, right? Most diets restrict cheese consumption; however, cheese is often considered a staple on the ketogenic diet. Since keto is a high-fat, low-carb diet, cheese seems to fit in perfectly with the keto diet’s macronutrient ratios. But, how many carbs are in cheese? What’s the most keto-friendly cheese?

Lactose in Cheese

Before diving into the nutritional information of cheese, it should be noted that yet, cheese does contain lactose. However, cheese is lower in lactose than other dairy products, like milk.

The cheeses with the lowest amount of lactose (from least to most) include

• Munster
• Camembert
• Brie
• Provolone cheese
• Cheddar cheese
• Gouda
• Blue cheese
• Parmesan cheese
• Swiss cheese

This, of course, only includes naturally low-lactose cheeses, not those created and filtered to be lactose-free.

You may be wondering why it matters how much lactose is in cheese and it’s not just because of lactose intolerance. Yes, that’s important for those who do not produce sufficient lactase (the enzyme that breaks down lactose) and thus have an intolerance, but lactose content is actually directly correlated with the grams of carbs in cheese.

Lactose is a disaccharide. A disaccharide is a sugar molecule made from two monosaccharides (a single sugar molecule). Lactose is made from glucose and galactose.

That means when lactose is broken down, glucose is produced. Choosing a cheese lower in lactose means choosing a cheese lower in carbs.

Carbs in Cheese

There are so many different types of cheese so we won’t be able to go over the nutrition facts of every single one, but here are the calories, fat, protein, and carb count in a 1 oz serving of some of the most commonly consumed cheeses: ^[1]

• Blue cheese: 50 calories, 0.5g carbs, 4g fat, 3g protein
• Brie: 95 calories, 0. 1g carbs, 7.8g fat, 5.9g protein
• Cheddar cheese: 55 calories, 0.5g carbs, 4.5g fat, 3.9g protein
• Cream cheese: 100 calories, 1g carbs, 10g fat, 2g protein
• Cottage cheese: 20 calories, 1.5g carbs, 0.4g fat, 3g protein
• Feta cheese: 70 calories, 2g carbs, 4g fat, 6g protein
• Goat cheese: 80 calories, 2g carbs, 6g fat, 4g protein
• Gouda: 100 calories, 0.6g carbs, 7.8g fat, 7.1g protein
• Manchego: 120 calories, 2g carbs, 10g fat, 7g protein
• Mozzarella: 70 calories, 1g carbs, 5g fat, 5g protein
• Munster: 100 calories, 0.3g carbs, 8.4g fat, 6.6g protein
• Provolone: 80 calories, 1g carbs, 6g fat, 5g protein
• Swiss cheese: 108 calories, 1.5g carbs, 7.9g fat, 7.6

What’s the Most Keto-Friendly Cheese?

Based on the carbs per ounce of various cheeses, you should reach for brie, blue cheese, gouda, and Munster when choosing a keto-friendly cheese. Swiss, Manchego, goat, feta, and cream cheese are higher in carbs; however, they only have around 2g of total carbs per serving so they should be able to fit into your keto diet.

Cottage cheese is higher in protein but is lower in fat and higher in net carbs than some other cheeses. You can definitely fit cottage cheese into your ketogenic diet as long as you select plain (unflavored) and full-fat versions.

Health Benefits of Cheese

In addition to cheese is packed full of healthy fats and protein, it is also rich in vitamin A, B12, zinc, sodium, and calcium.

Cheese is also rich in MCTs (medium-chain triglycerides), which are especially beneficial on a ketogenic diet. 

Important Considerations When Eating Cheese on Keto

Obviously, if you have lactose intolerance or sensitivity to dairy, you should avoid consuming cheese on keto. Additionally, it should be noted that cheese is relatively high in fat, meaning it is higher in calories.

While looking at the grams of carbohydrates is important, you also need to pay attention to calories consumed. If your goal is weight loss, you need to be eating in a calorie deficit. It is easy to overconsume cheese and go over your total daily calories. Make sure to measure out the amount of cheese you plan to consume to make sure you don’t overeat.

Do You Eat Cheese On Keto?

Comment below and share your favorite cheese to enjoy on the ketogenic diet!

Ketogenic.com

At ketogenic.com, we are committed to supporting, inspiring, and educating people on the benefits of living a ketogenic lifestyle. We do this by bringing together the top researchers, practitioners, and thought-leaders who provide resources, experience, and awareness associated around the Ketogenic diet.

Utilizing the latest cutting-edge research along with practical experience, the team at ketogenic.com aims to foster awareness, understanding, and connectedness in helping others optimize their life on a ketogenic diet.

Calorie content Keto melted Hochland creamy cheese. Chemical composition and nutritional value.

Chemical composition and nutritional analysis

Nutritional value and chemical composition

“Keto cream cheese Hochland” .

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Number	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calories	292 kcal	1684 kcal	17.3%	5.9%	577 g
Proteins	9.7 g	76 g	12. 8%	4.4%	784 g
Fats	26 g	56 g	46.4%	15.9%	215 g
Carbohydrates	4.6 g	219 g	2.1%	0.7%	4761 g

Energy value Keto cream cheese Hochland is 292 kcal.

Primary source: Created in the application by the user. More.

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application
“My Healthy Diet”

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Keto pancakes with mushrooms and cheese for the whole family

Go to recipe

A simple and delicious recipe for Shrovetide: keto pancakes with mushrooms and cheese from Olena Islamkina.

Morning. Zoya practices her British accent with Peppa Pig. I brew armored coffee and fry keto pancakes. The first comes out traditionally in a lump, the second – a full-fledged pancake, ruddy and golden. The third … The third instantly boils and begins to evaporate. Has the pan overheated? Keto pancake dough changing too fast? What is the problem?! Geez, I poured a quarter of a cup of armored coffee into the pan!

If you believe in the beautiful life of bloggers, stop doing it now! Not only did I roast coffee, but then I also photographed the pancake to the accompaniment of Zoya’s sobs, who wanted to smear the berries not on dad, but certainly on mom.

And yes, the photo does not show a solid wooden table and a bouquet of fresh lavender, but a laminate and an artificial flower, and in the window is not Montmartre, but the Vokzalnaya metro station.

What’s real here is crepe, aka pancake, the protagonist of Shrovetide and Mardi Gras (it reads “mardi gras” and translates as “fat Tuesday”). Although no, and he is also a fake. More precisely, this, of course, is not a pancake, but its keto version. I cooked different variations of keto pancakes: completely without flour and with a decent amount of almond. This time I tried to add some flour and psyllium to the classic omelet pancake. The pancakes turned out great, in the process I decided to immediately make more, but I had less soft cheese than I needed, so I added sour cream. And pancakes with her are no worse. I’m not sure what can be done entirely with sour cream, but it’s worth a try.

Keto pancakes with mushrooms and cheese

How to make pancakes from armored coffee

Prep Time: 5 minutes

Cook Time: 10 minutes

Breakfast

Cuisine: Ketogenic, Russian

#: LCHF peoples of the world, pancakes, quick

Servings: 2 pancakes

Carbs: 1. 9 g

• 3 eggs
• 2 tbsp. cream cheese (or 1 tbsp cheese and 1 tbsp sour cream)
• 1 tbsp. almond flour
• 1 tsp. erythritol
• 1 tsp psyllium
• 1 tsp. olive oil
• ghee (butter or ghee)

Filling:

• 8 pieces mushrooms
• ghee (butter or ghee)
• 4 pieces hard cheese

• STEP 1

• Finely cut mushrooms and fry in oil.

• STEP 2

• Mix all ingredients for pancakes with a blender. We heat the pancake pan and grease with oil – minimally. I use a paper towel to remove excess.

• STEP 3

• Pour the pancake batter into the preheated pan, wait for the moisture to evaporate in the center (when you move the pancake, the batter doesn’t overflow), turn over. The second side cooks much faster.

• We put the pancake on a plate, and while the next one is frying, grease it with butter.

• MEANINGLESS STEP

• We pour our armored coffee into the pan, swear, wash the pan, heat it up again and grease it.

• STEP 4

• Pour mushrooms and grated cheese into ready-made pancakes, fold into envelopes. We put on a preheated pan, greased with a small amount of oil and fry on both sides, pressing the pancakes with a spatula.

• Serve with full fat sour cream.

I usually order flours and safe sweeteners from iHerb – there will be a delay in shipping, but such a purchase often saves money. I will be glad if you use my code KLK579 when ordering on iHerb. You’ll get a discount, and I’ll get a reward so I can order more products, check out more recipes, and share them with you. Here is a basket of products that I often use.

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