Can I eat cheese on a no carb, no sugar diet?

November 5, 2025 •

5 min read

Recent studies suggest that many natural, aged cheeses contain less than one gram of carbohydrates per ounce, making them a viable option for a no carb, no sugar diet. This means that for cheese lovers, the prospect of sticking to a restrictive eating plan doesn't have to mean giving up their favorite food. However, understanding which cheeses fit the bill and which are off-limits is crucial for success.

Quick Summary

A no-carb, no-sugar diet can include certain types of cheese, primarily aged and hard varieties, which are naturally low in lactose and high in fat. Processed cheeses, low-fat options, and softer, fresh cheeses often contain higher amounts of carbs and should be avoided. Portions must be moderated due to their high calorie and saturated fat content, focusing on high-quality, full-fat options for best results.

Key Points

Choose Aged, Hard Cheeses: Opt for cheeses like Parmigiano-Reggiano, aged cheddar, and Gruyere, which contain minimal to zero carbohydrates and sugar due to the aging process.
Avoid Processed and Low-Fat Varieties: Highly processed products like American cheese singles and low-fat cheeses often contain added starches and thickeners that increase their carb and sugar content.
Be Cautious with Softer Cheeses: While some soft cheeses like brie are low in carbs, fresh cheeses like cottage and ricotta have a higher lactose content and should be limited or avoided on a strict no-carb diet.
Practice Portion Control: All cheeses are high in fat and calories, so moderation is essential for weight management and overall health, even on a ketogenic-style diet.
Read Labels Carefully: Always check the nutritional information to ensure there are no hidden carbohydrates from added starches or sugars, especially with pre-shredded cheese.
Monitor for Dairy Sensitivity: Pay attention to your body's reaction, as some individuals experience digestive issues or inflammation from dairy, even in low-lactose cheeses.

Understanding the Nutritional Profile of Cheese

When evaluating if cheese fits into a no carb, no sugar diet, it's essential to look at its nutritional composition. Cheese is made from milk, which contains the milk sugar, lactose. During the cheesemaking process, particularly for aged and hard cheeses, the majority of the lactose is removed with the liquid whey or is broken down by bacteria. This results in a product that is very low in carbohydrates, and therefore, very low in sugar.

Most high-fat, natural cheeses are excellent sources of dietary fat and protein, two macronutrients that are highly valued on a no-carb or ketogenic diet. They also provide a rich source of calcium, phosphorus, vitamin A, and vitamin B12. However, the carbohydrate and fat content varies significantly depending on the type of cheese, its age, and its processing. Therefore, choosing the right kind is a key part of incorporating it successfully into your diet.

The Best Cheeses for a No Carb, No Sugar Diet

For those adhering strictly to a no-carb, no-sugar regimen, hard, aged cheeses are the safest bet. Their extensive aging process ensures that nearly all traces of lactose have been consumed by bacteria, leaving a product with virtually zero carbs and sugar. The following types are generally considered the most compliant:

Parmigiano-Reggiano and Aged Parmesan: The "King of Cheeses" often contains 0 grams of carbs per ounce, making it a perfect, flavorful addition to meals.
Aged Cheddar: Sharp, aged cheddar is a popular choice, providing rich flavor with less than 1 gram of carbs per ounce.
Goat Cheese (Chevre): Certain varieties of goat cheese contain 0 grams of carbs per ounce and can be easier to digest for those with sensitivities to cow's milk.
Gruyere: This Swiss cheese has a nutty flavor and an extremely low carb count, often around 0.1 grams per ounce.
Blue Cheeses: Danish blue and gorgonzola are excellent low-carb options, with some varieties containing 0.5 grams or less per ounce.
Brie and Camembert: These soft, ripened cheeses also boast minimal carbs, often around 0.1 to 0.5 grams per ounce.

Cheeses to Avoid or Limit

Not all cheeses are created equal when it comes to carbohydrate content. The following types should be limited or avoided entirely, as they tend to be higher in carbs and often contain added ingredients that are not suitable for a strict no-carb diet.

Processed Cheese: This category includes American cheese singles, cheese spreads, and squeeze-can cheese. These products are typically filled with stabilizers, fillers, and oils, and often have a higher carbohydrate and sodium content than natural cheese.
Low-fat and Non-fat Cheeses: To compensate for the lack of fat, many reduced-fat cheeses add fillers and thickeners that increase the carb count. Sticking to full-fat options is best for a no-carb diet.
Cottage Cheese: While known for its protein content, cottage cheese is typically higher in carbohydrates and lower in fat compared to hard cheeses, making it less ideal for strict no-carb diets.
Ricotta Cheese: Similar to cottage cheese, full-fat ricotta contains a noticeable amount of carbs and should be consumed in very small, carefully portioned amounts.
Pre-shredded Cheese: These products often contain added starches, such as potato starch, to prevent clumping. This significantly increases the carb count per serving and should be avoided.

Navigating Portions and Potential Pitfalls

Even the most compliant cheese can be a pitfall if consumed in excess. Cheese is calorie-dense due to its high fat content, and for those on a weight loss journey, calorie moderation is still key. It is important to be mindful of serving sizes. A small amount of high-quality cheese can add significant flavor and satiety to a meal without derailing your diet.

Another important consideration is potential dairy sensitivity. For some individuals, even the low lactose content in aged cheeses can cause digestive issues or inflammation. Taking a 30-day dairy elimination period and then reintroducing it can help determine if dairy is an issue for you. High-quality, often organic and grass-fed, cheese is a better choice to minimize potential inflammatory responses.

Comparison of Keto-Friendly vs. Non-Keto-Friendly Cheeses

This table provides a quick reference for which cheeses are best for a no-carb or low-carb diet versus those that are not ideal.


Cheese Type	Carb Content (per oz)	Sugar Content (per oz)	Suitability for No Carb Diet	Notes
Parmigiano-Reggiano	0g	0g	Excellent	Aged, hard cheese; zero carbs. Adds flavor to many dishes.
Aged Cheddar	<1g	<1g	Excellent	The longer the aging, the lower the lactose and carbs.
Goat Cheese	0g	<1g	Excellent	Lower in lactose than cow's milk cheese; easy to digest.
Brie	0.1g	<1g	Excellent	Low carb, soft cheese. Enjoy in moderation due to calorie density.
Cream Cheese	~1g	<1g	Good	Higher carb than hard cheeses, but suitable in moderation. Check for additives.
Cottage Cheese	~4.5g	~4.5g	Poor	Relatively high carb and low fat content for a keto diet.
Processed Cheese (American)	~1.3-2g	>1g	Bad	Contains fillers, stabilizers, and extra carbs. Highly processed.
Low-Fat Cheeses	Variable, often higher	Variable, often higher	Bad	Added thickeners increase carbs. Stick to full-fat versions.

Conclusion

Yes, you can eat cheese on a no carb, no sugar diet, provided you are selective about the type you choose and mindful of your portions. The key lies in opting for high-quality, full-fat, and aged cheeses like Parmigiano-Reggiano, cheddar, and goat cheese, which are naturally very low in carbohydrates and lactose. Conversely, heavily processed cheese products, pre-shredded varieties with added starches, and certain soft cheeses like cottage and ricotta should be avoided or severely limited. By focusing on whole, unprocessed cheese and practicing moderation, you can enjoy this versatile food while adhering to your dietary goals.

Remember to always read nutrition labels and be aware of potential additives that could increase the carb content. As with any dietary change, consulting a healthcare provider or a registered dietitian is recommended to ensure your diet is balanced and meets all your nutritional needs. A no-carb, no-sugar diet is a very restrictive plan, and a professional can help you navigate it safely and effectively.

Frequently Asked Questions

Aged, hard cheeses are your best bet for zero-carb options. Parmigiano-Reggiano is a prime example, often containing 0 grams of carbohydrates per ounce. Other aged cheeses, such as certain varieties of goat cheese and sharp cheddars, are also virtually carb-free.

The carb content in cheese comes from lactose, the natural sugar in milk. During the cheesemaking process, the lactose is separated with the whey or broken down by bacteria. Cheeses that are fresher or have a higher moisture content, like cottage cheese and ricotta, retain more lactose, resulting in a higher carb count. Aged, hard cheeses have the least amount of lactose.

No, processed cheeses like American cheese singles and cheese spreads should be avoided. They are highly processed and often contain added starches, fillers, and other non-cheese ingredients that increase their carbohydrate content.

No, low-fat and non-fat cheeses should be avoided on a no-carb, no-sugar diet. The removal of fat is often compensated for by adding thickeners or fillers, which can increase the carbohydrate count. Full-fat cheeses are the preferred choice.

While cheese is compliant, it is also high in calories. Portion control is important for managing overall calorie intake, especially for those aiming for weight loss. A typical serving size of natural cheese is around 1 to 1.5 ounces.

Yes, pre-shredded cheeses often have added starches like potato starch or cellulose to prevent the cheese from clumping together. These additives increase the carbohydrate content, so it is best to buy block cheese and shred it yourself.

Yes, for those who need a dairy-free option, some keto-friendly alternatives exist. These include nutritional yeast for a cheesy flavor and creamy avocado as a spread. However, many vegan cheese substitutes are not suitable as they are soy-based or contain other additives.