Cheese is a staple in many diets, especially for those following a ketogenic (keto) lifestyle. With its rich flavors, satisfying textures, and high-fat content, cheese fits perfectly into a low-carb, high-fat eating plan. However, not all cheeses are created equal when it comes to keto. Some types contain more carbs than others, while certain varieties offer better nutritional benefits.
If you’re following a keto diet and wondering which cheeses you can enjoy without worrying about your carb intake, this guide is for you. In this article, we’ll explore what makes a cheese keto-friendly, the best cheeses to include in your diet, which ones to avoid, and tips for incorporating cheese into a balanced keto meal plan.
What Makes a Cheese Keto-Friendly?
To be considered keto-friendly, cheese must be low in carbohydrates while being high in fat and moderate in protein. The ketogenic diet focuses on keeping carbs to a minimum (usually under 50 grams per day) while relying on fat as the primary energy source. Since cheese naturally contains fats and proteins, it can be a perfect addition to keto meals—provided you choose the right varieties.
Here are some key factors to look for when selecting a keto-friendly cheese:
1. Low Carbohydrate Content
The most important factor for a cheese to be keto-friendly is its carb content. Most natural cheeses have less than 1 gram of net carbs per serving, making them an ideal choice for keto. However, some processed cheeses contain added starches, fillers, or flavoring agents that increase the carb count. Always check the nutrition label before making a choice.
2. High Fat Content
Since keto is a high-fat diet, you want to choose cheeses that contain healthy fats. Full-fat and aged cheeses are generally better options than low-fat or reduced-fat varieties, which often have added carbs to compensate for the loss of fat.
3. Minimal Additives and Preservatives
Many processed cheeses contain added ingredients like maltodextrin, modified starches, or artificial flavors that can increase the carb count. Stick to natural, whole cheeses to ensure you’re getting the best quality and keeping your diet clean.
4. Lactose Content
Lactose is the natural sugar found in milk and dairy products. Harder and aged cheeses have lower lactose content compared to fresh cheeses, making them a better choice for those looking to minimize carb intake.
Best Keto-Friendly Cheeses
Now that we know what to look for, let’s explore the best types of cheese for a keto diet. These cheeses are low in carbs, high in fat, and packed with nutrients, making them perfect for your low-carb lifestyle.
1. Cheddar Cheese
Carbs per ounce: ~0.4 grams
Fat per ounce: ~9 grams
Why it’s great for keto: Cheddar is a firm, aged cheese with very low carbs and a high fat content. It’s versatile and can be eaten on its own, melted into dishes, or used for snacking.
2. Brie
Carbs per ounce: ~0.1 grams
Fat per ounce: ~8 grams
Why it’s great for keto: This creamy, rich cheese is extremely low in carbs and high in fat, making it an excellent choice for keto dieters. Brie is great for pairing with nuts or keto-friendly crackers.
3. Gouda
Carbs per ounce: ~0.6 grams
Fat per ounce: ~9 grams
Why it’s great for keto: Gouda is a semi-soft, creamy cheese that has a slightly sweet, nutty flavor. It melts well and works great in keto-friendly recipes.
4. Parmesan
Carbs per ounce: ~0.9 grams
Fat per ounce: ~7 grams
Why it’s great for keto: Parmesan is aged and has a concentrated flavor. It’s great for grating over keto pasta alternatives, vegetables, or salads.
5. Blue Cheese
Carbs per ounce: ~0.7 grams
Fat per ounce: ~8 grams
Why it’s great for keto: Known for its strong, tangy flavor, blue cheese is low in carbs and high in healthy fats. It can be crumbled over salads or enjoyed as a rich topping for meats.
6. Cream Cheese
Carbs per ounce: ~1 gram
Fat per ounce: ~10 grams
Why it’s great for keto: Cream cheese is a favorite among keto dieters due to its smooth texture and high-fat content. It’s perfect for keto desserts, dips, and spreads.
7. Mozzarella
Carbs per ounce: ~0.6 grams
Fat per ounce: ~5 grams
Why it’s great for keto: Mozzarella is a mild, fresh cheese that’s excellent for melting. It’s ideal for keto pizza, casseroles, or just eating as a snack.
8. Swiss Cheese
Carbs per ounce: ~1.5 grams
Fat per ounce: ~9 grams
Why it’s great for keto: Swiss cheese has a mild and nutty flavor, with minimal carbs and plenty of fat, making it a good choice for sandwiches or snacking.
Cheeses to Avoid on Keto
While most natural cheeses are keto-friendly, some varieties should be limited or avoided due to their higher carb content or added sugars.
1. Processed Cheese (American Cheese, Cheese Spreads, Cheese Slices)
Many processed cheeses contain added starches, maltodextrin, and artificial ingredients, increasing their carb count.
2. Cottage Cheese
Contains ~4-5 grams of carbs per half cup, making it higher in carbs than most aged cheeses.
3. Ricotta Cheese
Contains ~3-4 grams of carbs per ounce, which can add up quickly in larger portions.
4. Flavored or Sweetened Cheeses
Some cheeses, such as those with fruit, honey, or added flavors, contain extra sugars and should be avoided.
How to Incorporate Cheese into a Keto Diet
Here are some easy ways to enjoy cheese while staying within your keto goals:
Snack on cheese: Aged cheeses, cheese sticks, or cheese crisps make great low-carb snacks.
Make keto-friendly pizza: Use mozzarella cheese on a cauliflower or almond flour crust.
Add cheese to salads: Crumble blue cheese or feta over leafy greens.
Make keto cheese chips: Bake small piles of shredded cheese in the oven for crispy chips.
Use cheese in egg dishes: Omelets and scrambled eggs taste better with cheese.
Add cheese to meat dishes: Melt cheese over steak, chicken, or burger patties.
Conclusion
Cheese is one of the most enjoyable and satisfying foods on a keto diet. By choosing low-carb, high-fat, and minimally processed cheeses, you can enjoy delicious flavors while staying in ketosis. Aged cheeses like cheddar, parmesan, and gouda are excellent options, while processed or high-lactose cheeses like ricotta and cottage cheese should be consumed in moderation.
By making smart choices, cheese can be a staple in your keto diet, helping you stay full, satisfied, and on track with your weight loss and health goals.
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