Say “cheese!”
Cheese is one of the world’s favorite foods, manufactured from aged milk and a variety of enzymes and microbial strains to create a product that’s salty, umami-rich, and, well, cheesy. Most cheeses are also Keto-friendly, with very low carb counts.
That doesn’t imply you should base your diet on cheese, but we understand the temptation.
Here’s our ultimate Keto cheese guide.
Is Cheese Keto?
The majority of cheeses are Keto-friendly. Cheese is a naturally high-fat, low carb meal that also contains a good amount of protein.
As a result, cheese is an excellent snack or method to add fat and protein to a Keto-friendly dinner.
Indeed, cheese is a crucial ingredient in many Keto snacks and meals – chaffles, anyone?
How Much Cheese Can I Eat on Keto?
Most cheeses contain 1-2 grams of carbs per ounce, so you could consume a lot of cheese and stay within your daily carb limit.
But it’s probably not the best idea.
Cheese is heavy in fat and, hence, high in calories. Cheese consumption may delay your weight loss.
Not to add that many people have suffered constipation or other digestive issues after overeating cheese.
Cheeses to Avoid on Keto
Most common cheeses include Keto-friendly macros. However, there are a few to avoid. These are some examples:
- Strawberry or blueberry flavored, sweetened cream cheese
- Cheeses with fruit
Some plant-based cheeses may also have higher carbohydrates. It’s critical to read the labels on all plant-based cheeses.
Furthermore, reduced-fat cheeses have more carbs than full-fat cheeses because they have extra fillers to mimic the texture and meltiness of full-fat cheese.
What About Cheese-Related Products?
Several goods are cheese-flavored or have cheese as a primary component. These are some examples:
- Cheese crackers: While there are some Keto-friendly cheese crackers available, they are mainly prepared with grains and cheese. Make careful you read the label.
- Cheese dips and sauces, such as queso and fondue, may have extra carbs or fillers to make them smoother, but these items are often Keto-friendly.
- Double-check the label.
- Cheese-based soups: Cream of cheddar soup is generally made using wheat as a thickening, making it too high in carbs for Keto. It depends on the other components in other soups that involve cheese.
- Blue cheese salad dressing: Blue cheese salad dressing is perfect for Keto since it is heavy in fat and low in carbs. Check the ingredients list once again for any sneaky additional items that are not low carb.
- Cheesecake: Cheesecake contains a lot of sugar carbs, but we have many Keto-friendly cheesecake recipes to satisfy your sweet craving.
- Mozzarella sticks: They are coated in flour or breadcrumbs and fried, making them non-Keto. However, you can prepare your low-carb version for a Keto-friendly appetizer.
Many of these goods are difficult to categorize as “Yes, it’s Keto-friendly” or “No, it’s not Keto.”
Keep an eye out for the serving amount on the label. In general, if a product has fewer than 5 grams of net carbs per serving, it may be included on a Keto diet – make sure it’s worth it to you!
Is Cheese Healthy?
Although many varieties of cheese are keto-friendly, eating as much cheese as you want is not the best idea — especially if you’re trying to lose weight.
Cheese is heavy in calories, which may rapidly derail you if you overeat or don’t measure your portions.
Furthermore, it is estimated that almost 70% of the world’s population is lactose intolerant to some extent. While many cheeses are low in lactose, other higher lactose cheeses, such as cottage cheese or ricotta, may produce gastrointestinal discomfort in some individuals [1].
Carbs in Cheese
See if your favorite cheese is Keto-friendly by checking the list below. (Hint: it most likely is!)
Cottage Cheese
- Net carbs: 4 grams per ½ cup
- Keto-friendly? Yes
Cottage cheese is a high-protein snack that pairs well with strawberries and a dash of Keto-friendly sugar. It has a more significant amount of carbs than most other cheeses.
Cream Cheese
- Net carbs: 2 grams per ounce
- Keto-friendly? Yes
Cream cheese adds tanginess and creaminess to both sweet and savory meals. It’s an essential component in Keto “fathead dough.”
Cheddar Cheese
- Net carbs: 1 gram per ounce
- Keto-friendly? Yes
Cheddar comes in a variety of tastes ranging from mild to extremely sharp. It’s famous for snacking and cooking, and it has excellent Keto macros.
American Cheese
- Net carbs: 1 gram per ounce
- Keto-friendly? Yes
Although “pasteurized processed” American cheese has a poor reputation, it is simply a combination of cheeses and additional additives (usually whey, salt, and milk proteins) meant for melting — thus ideal for a cheeseburger. However, the carb content might vary between brands depending on how the American cheese is processed.
Feta Cheese
- Net carbs: 1 gram per ounce
- Keto-friendly? Yes
Feta is a soft, tangy cheese from sheep and goat milk.
Mozzarella Cheese
- Net carbs: 1 gram per ounce
- Keto-friendly? Yes
The “cheese pull” on a pizza is caused by mozzarella cheese. It’s melty and stringy with a moderate flavor.
String Cheese
- Net carbs: 1-2 grams per ounce
- Keto-friendly? Yes
Individually wrapped string cheeses are an excellent Keto snack. Because they come in several varieties, carb counts may vary somewhat.
Parmesan
- Net carbs: 1-4 grams per ounce
- Keto-friendly? Yes
Parmesan is perfect for completing an Italian dish, and it may also be used as a low-carb flour/breadcrumb substitution for fried food and meatballs on Keto. Fresh, firm parmesan is substantially lower in carbs than the dry, grated kind offered in the pasta aisle, so grate your own if you can.
Swiss Cheese
- Net carbs: 0 grams per ounce
- Keto-friendly? Yes
Despite its moderately sweet flavor, Swiss cheese is very low in carbs. Although it has no carbs per ounce, it does contain a trace quantity of carbohydrates, which might build up if consumed in excess.
Ricotta
- Net carbs: 4 grams per ¼ cup
- Keto-friendly? Yes
Ricotta cheese is a must-have ingredient for Keto-friendly lasagna and many other pasta meals and desserts. It is, however, heavier in carbs than others, so watch how much you eat.
Blue Cheese
- Net carbs: 1 gram per ounce
- Keto-friendly? Yes
Blue cheese, so named because of the blue mold cultures found throughout the cheese, has a spicy, foul flavor that people either love or despise. (Don’t worry, it’s entirely safe to eat.)
Goat Cheese
- Net carbs: 0 grams per ounce
- Keto-friendly? Yes
Goat cheese is created from goat milk, not cow milk. Because there are virtually infinite variations of goat’s milk, carb levels may vary somewhat — but they are generally relatively low in carbs.
Pimiento Cheese
- Net carbs: 3 grams per ounce
- Keto-friendly? Yes
Pimiento Cheese is a sandwich from the Southeastern United States prepared of shredded cheddar, mayonnaise, and pimiento peppers. The spread is Keto-friendly, but a great pimiento grilled cheese requires Keto-friendly bread.
Velveeta
- Net carbs: 3 grams per ¼-inch slice
- Keto-friendly? Yes
Velveeta is a massive block of processed cheese used in cooking, comparable to American cheese. It’s frequently used in soups and to make cheese dips. Because it has additional starch, a small amount is theoretically Keto-friendly, but it’s straightforward to overdo it.
Provolone Cheese
- Net carbs: 1 gram per ounce
- Keto-friendly? Yes
Provolone is a mildly flavored Italian cheese. It’s delicious cold, but it also melts beautifully.
Brie
- Net carbs: 0 grams per ounce
- Keto-friendly? Yes
Brie is a soft cheese that is commonly used in appetizer spreads. The cheese is Keto-friendly, but it’s frequently served wrapped in puff pastry, topped with jam, or accompanied by crackers — none of which are Keto-friendly unless you prepare or seek out particular Keto-friendly versions.
Babybel Cheese
- Net carbs: 0 grams per piece (roughly ¾ ounce each)
- Keto-friendly? Yes
Babybel is a brand name for little, semi-soft, individually wrapped cheeses. They’re ideal for packing in your lunchbox as a fast, on-the-go snack.
Gouda
- Net carbs: 1 gram per ounce
- Keto-friendly? Yes
Gouda is a firm cheese with a natural rind comparable in texture to cheddar. Gouda cheese is also sweeter than cheddar. Smoked gouda is a popular option with a distinct, smokey flavor.
Pepperjack
- Net carbs: 1 gram per ounce
- Keto-friendly? Yes
Pepperjack cheese is a spicy Monterey Jack cheese produced with chili peppers and spices. Pepperjack is ideal if you enjoy your cuisine with a kick.
Colby Jack Cheese
- Net carbs: 0 grams per ounce
- Keto-friendly? Yes
Colby Jack cheese is a cross between Colby and Monterey Jack. Because it’s only been aged for two weeks, it’s pretty mild, but it’s ideal for sandwiches or snacking.
Are you concerned about the carbohydrates in cheese? You don’t have to be, for the most part! Cheese is Keto-friendly as long as you limit your serving size.
Click Here to “Unlock your journey to a healthier, happier you with the Ultimate Ketogenic Diet Cookbook! Say goodbye to bland meals and hello to delicious, easy recipes that will transform your life. Grab your copy now and embark on a flavorful adventure towards a fitter you!”
0 Comments