Are there no carbs in cheese? The truth about low-carb dairy

December 9, 2025 •

3 min read

While it's a common belief that some cheeses are completely free of carbohydrates, the truth is most natural cheeses contain small amounts. The carbohydrate content in cheese, primarily from lactose, varies depending on the type and how it's processed. The cheesemaking process removes most of this sugar, but trace amounts often remain, debunking the myth that there are no carbs in cheese.

Quick Summary

This article clarifies the carbohydrate content of cheese by explaining the cheesemaking process. It outlines why many varieties are low in carbs, making them suitable for low-carb and ketogenic diets. It also contrasts low-carb options with higher-carb fresh and processed cheeses to help readers make informed dietary choices.

Key Points

Not Carb-Free: No, there are not zero carbs in cheese. Most natural cheeses contain trace amounts of carbohydrates, primarily from lactose.
The Role of Lactose: The original carbohydrate in milk, lactose, is mostly consumed by bacteria during the cheesemaking fermentation process.
Aged vs. Fresh Cheese: Aged, hard cheeses like Parmesan and aged cheddar are the lowest in carbohydrates because the bacteria have had more time to break down the lactose. Fresh cheeses like cottage cheese and ricotta have a higher carb count due to the remaining whey and lactose.
Processed Cheese Warning: Processed cheese products, such as American singles, often have added stabilizers and ingredients that can increase their carb content.
Keto-Friendly Option: Despite containing minimal carbs, many natural, full-fat cheeses are excellent for low-carb and ketogenic diets due to their high fat and moderate protein content.
Portion Control is Key: While low in carbs, cheese is high in calories and fat, so it should be consumed in moderation as part of a balanced diet.

The Cheesemaking Process and Carbohydrate Reduction

Milk, the primary ingredient in cheese, naturally contains lactose, a type of sugar and carbohydrate. During the cheesemaking process, this lactose is largely removed, resulting in a product with a much lower carbohydrate count than the original milk. The process involves two key steps that reduce the carb content significantly:

Fermentation: Starter cultures of bacteria are added to milk to begin the fermentation process. These bacteria consume the lactose, converting it into lactic acid. This is why aged cheeses often have a sharper, more pungent flavor and a lower carb content—the bacteria have had more time to break down the sugars.
Whey Separation: After the milk is acidified and coagulated, it separates into solid curds and liquid whey. The majority of the lactose remains in the liquid whey, which is then drained off. The remaining solid curds, which become the finished cheese, contain minimal residual lactose.

Hard vs. Soft Cheeses: A Tale of Two Carb Counts

The aging process is the most significant factor determining a cheese's final carbohydrate count. The longer a cheese is aged, the more time bacteria have to ferment the lactose, leaving less sugar and fewer carbs in the final product.

Hard, Aged Cheeses: These undergo a long aging process, giving the bacteria ample time to consume almost all the lactose. Parmesan and aged cheddar, for instance, are exceptionally low in carbs, with some varieties containing near-zero carbs per serving.

Soft, Fresh Cheeses: Cheeses like cottage cheese, ricotta, and some fresh mozzarella are not aged for long, if at all. As a result, much of the whey is still present, meaning a higher percentage of the original milk's lactose remains. This gives these cheeses a slightly higher, though still moderate, carbohydrate level compared to their harder counterparts. For example, a half-cup serving of full-fat cottage cheese can have around 4.5 grams of carbs, while an ounce of fresh mozzarella has less than 1 gram.

The Problem with Processed Cheeses

While natural cheese is an excellent low-carb option, processed cheese is a different story. Products like American cheese singles and canned cheese spreads are often heavily processed and contain added ingredients that can raise the carbohydrate count. To achieve a specific texture or shelf life, manufacturers may add fillers, emulsifiers, and stabilizers that are not low-carb. Always check the nutrition label on processed cheese products, as their carb content can be significantly higher than natural cheese.

Choosing the Right Cheese for Low-Carb and Keto Diets

For those following a ketogenic or low-carb diet, cheese can be a staple, providing a flavorful source of fat and protein. The best choices are typically hard, full-fat, and natural varieties. However, portion control remains important because cheese is also calorically dense. Opting for natural, high-quality, full-fat cheeses ensures you are getting nutrient-dense food without unnecessary additives.

A comparison of cheese carbohydrate content (per 1 ounce/28g serving)


Cheese Type	Approximate Carbs (g)	Notes
Goat Cheese	0.3-0.6	Creamy, low-lactose cheese that's easy to digest.
Cheddar (Sharp)	~0.4	A popular and versatile hard, aged cheese.
Brie	0.1-0.5	A soft, creamy option with minimal carbs.
Parmesan	~0.9	A hard, aged cheese known for being nearly carb-free.
Mozzarella (Whole Milk)	~0.6-1.0	A widely used cheese that is generally low-carb.
American Cheese	~2.0	A processed cheese with added ingredients that increase carbs.
Cottage Cheese (Full-Fat)	~1.3 (per 1 oz)	A fresh cheese that is higher in carbs due to remaining lactose.

Conclusion

In summary, the notion that there are absolutely no carbs in cheese is a misconception. Nearly all natural cheese contains a trace amount of carbohydrates derived from milk's lactose. However, the cheesemaking process, which involves fermentation and whey separation, significantly reduces the carbohydrate content. Aged, hard cheeses have the lowest carb counts, making them excellent choices for low-carb and keto diets, while softer and processed cheeses may contain slightly more. For accurate information on any given cheese, always consult the nutrition label, especially for processed products that may contain hidden sugars and starches. By choosing natural, full-fat varieties and practicing moderation, you can enjoy cheese as a low-carb, nutritious part of a balanced diet.

For more information on the ketogenic diet and which dairy products are most suitable, resources like Diet Doctor offer detailed guidance and food lists.

Frequently Asked Questions

Yes, nearly all cheese contains some carbs. The carbohydrate source is lactose, the natural sugar found in milk, which is largely removed during the cheesemaking process but typically not entirely eliminated.

The carb content in cheese largely depends on its aging process. Aged, hard cheeses have lower carb counts because bacteria have more time to consume the lactose. Softer, fresher cheeses retain more whey and, therefore, more lactose and carbs.

Yes, most natural, full-fat cheeses are excellent for low-carb and keto diets. They are generally high in fat, moderate in protein, and very low in carbohydrates, helping to meet macronutrient goals.

The lowest carb cheeses are typically hard, aged varieties. Parmesan and sharp cheddar, for example, have very low carbohydrate counts, often less than 1 gram per serving.

It is generally best to avoid or limit processed cheese products on a low-carb diet. These products often contain added fillers, preservatives, and starches that increase their carbohydrate content.

Many people with lactose intolerance can consume aged cheeses with minimal or no issues. The aging process breaks down most of the lactose, making these cheeses much easier to digest than milk.

While it is a dairy product, cottage cheese contains more carbohydrates than other cheeses because it retains more of its liquid whey and lactose. It is not ideal for very strict keto diets but can be consumed in moderation on less restrictive low-carb plans.