Can I Have Cheese on a No Sugar Diet? The Definitive Guide

November 6, 2025 •

4 min read

Many foods, including cheeses and avocados, are naturally sugar-free and can be safe options on a no-sugar diet. However, the carbohydrate and sugar content can vary significantly depending on the cheese type, so understanding the differences is key.

Quick Summary

This guide explains which cheeses are suitable for a sugar-free diet, focusing on low-lactose varieties like aged, hard cheeses. It highlights how cheese offers nutritional benefits while emphasizing the need for moderation due to fat and sodium.

Key Points

Aged is Best: Hard and aged cheeses like Parmesan and Cheddar are very low in sugar due to the cheese-making and aging process.
High Protein Benefits: The protein in cheese promotes a feeling of fullness and can help stabilize blood sugar levels when paired with other foods.
Avoid Processed Varieties: Processed cheeses, like American singles, often contain added starches and fillers, which are not suitable for a no-sugar diet.
Read Labels Carefully: Always check the nutrition label for carb and sugar content, especially on softer cheeses like ricotta and cottage cheese, or any flavored options.
Mindful Moderation: While nutritious, cheese is calorie-dense and high in fat and sodium. Portion control is essential for a balanced diet.

The Science Behind Sugar in Cheese

Cheese is a dairy product, and milk contains lactose, a naturally occurring sugar. However, during the cheese-making process, much of this lactose is converted into lactic acid by bacteria, or it is drained off with the whey. The longer a cheese is aged, the lower its lactose content becomes. For those on a no-sugar diet, this means hard and aged cheeses are generally excellent choices, while fresher, softer cheeses may contain more residual lactose.

Why Cheese is a Good Fit for a Sugar-Free Lifestyle

For many, a no-sugar diet means eliminating added sugars and limiting high-sugar foods. Cheese offers several benefits in this context:

High in Protein: Cheese is an excellent source of protein, which helps increase satiety and can reduce cravings for sugary snacks.
Stabilizes Blood Sugar: The high protein and fat content in cheese can help slow down the absorption of carbohydrates from other foods, preventing blood sugar spikes. This is especially useful when pairing cheese with low-GI foods.
Nutrient-Dense: Cheese is packed with essential nutrients like calcium, phosphorus, zinc, and vitamins A, B6, and B12. Many aged cheeses also contain beneficial probiotics that support gut health.

Best Cheeses for a No-Sugar Diet

When choosing cheese, focus on varieties with a low or zero-lactose content. Aged and hard cheeses are your best bet.

Aged Cheeses: Parmesan, aged cheddar, and Romano are fantastic options. The long aging process breaks down virtually all the lactose.
Swiss Cheese: Known for its mild, nutty flavor, Swiss cheese is very low in carbs.
Goat Cheese: This tangy cheese has very low lactose levels and is often easier for some to digest than cow's milk cheeses.
Feta Cheese: A salty, brined cheese, feta has minimal carbohydrates and is a good option for salads and other dishes.
Blue Cheese: Varieties like gorgonzola and roquefort are potent in flavor and contain very few carbs.
Cottage Cheese: While a softer cheese, plain, unsweetened cottage cheese is high in protein and relatively low in sugar. Always check the label for any added sweeteners.

Cheeses to Limit or Avoid

Some cheeses, especially processed types or those with added ingredients, are not ideal for a sugar-free diet.

Processed Cheeses: Avoid products like American singles and canned or spray cheese. These are heavily processed and often contain added starches, fillers, and oils, which can add unnecessary carbohydrates and other undesirable ingredients.
Flavored Cheeses: Be wary of cheeses with added fruit, honey, or other flavorings. Always read the ingredients list to check for added sugars.
Low-Fat and Non-Fat Cheeses: Ironically, some low-fat or non-fat versions of cheese have a higher carb count because they may use starches or additives to improve flavor and texture. Full-fat versions are often the better choice.

A Comparison Table: Sugar Content in Selected Cheeses


Cheese Type	Sugar per 1 oz (Approx.)	Best For No-Sugar Diet?	Notes
Aged Parmesan	~0.8g	Yes	Very low lactose, high protein.
Goat Cheese	~0.1g	Yes	Lower lactose, good alternative to cow's milk.
Cheddar	~0.5g	Yes	Aged cheddar is very low in sugar.
Feta	~4.1g	Yes (with caution)	Higher natural lactose than aged cheeses, but minimal carbs. Watch sodium.
Cottage Cheese	~1.3g	Yes (plain)	Excellent protein, but check labels for added sugar and carb content.
Processed American	~2.0g	No	High in fillers and additives; often higher in carbs.
Cream Cheese	~3.8g	Yes (portion controlled)	Low carbs, but check serving size; can be high in fat.

Moderation is Key

While cheese can be a fantastic part of a no-sugar diet, it's not a free-for-all. Cheese is calorie-dense and can be high in saturated fat and sodium. Sticking to recommended portion sizes (typically 1.5 ounces of natural cheese) and balancing your diet with other nutritious whole foods is essential. For example, pairing a slice of low-carb cheese with some vegetables can make for a filling and healthy snack. Some studies even suggest that eating cheese in moderation may be associated with a lower risk of developing type 2 diabetes. It’s a good idea to consult with a healthcare provider to determine the right amount for your specific needs.

Conclusion: Enjoying Cheese Guilt-Free

For those committed to a no-sugar diet, cheese is not off the menu. By focusing on aged, hard, and high-quality full-fat cheeses and limiting processed or flavored varieties, you can enjoy this versatile food without compromising your dietary goals. The high protein and fat content in cheese offers satiety and helps stabilize blood sugar, making it a valuable addition to your meals. As with any food, moderation is the key to reaping its nutritional benefits while being mindful of calorie, fat, and sodium intake.

For more detailed nutritional information and guidance on incorporating dairy into a healthy eating plan, you can refer to resources like the Penn State Extension guide on selecting cheese.

Frequently Asked Questions

No, not all cheese has zero sugar. All cheese is made from milk, which contains lactose, a natural sugar. However, in aged and hard cheeses, most of the lactose is broken down during fermentation, resulting in a very low or near-zero sugar content. Softer and fresher cheeses retain more lactose.

The lowest-sugar cheeses are typically hard and aged varieties. Excellent choices include Parmesan, aged cheddar, goat cheese, and Swiss. These undergo a long aging process that effectively removes the lactose.

Yes, you can have plain cottage cheese on a no-sugar diet, but it contains some natural sugar (lactose). It is, however, an excellent source of protein and relatively low in sugar compared to other dairy products. Always check the nutrition label to ensure no added sugars and monitor portion sizes.

In many cases, yes. Low-fat and non-fat cheeses sometimes have starches or other additives to compensate for flavor and texture, which can increase their carbohydrate count. Full-fat versions are often a better, lower-carb option.

Recent evidence suggests that dairy intake, including cheese, is not pro-inflammatory for most people and may even be anti-inflammatory. However, this can vary by individual. Those with a dairy allergy or intolerance should still avoid it.

Since most cheeses are very low in carbohydrates and have a low glycemic index, they do not cause significant blood sugar spikes. The high protein and fat content can also help stabilize blood sugar levels after a meal.

Focus on the ingredient list and the nutrition facts panel. Avoid processed cheese products and any cheese with added sugars, fruits, or sweeteners. Opt for full-fat, naturally aged, or fresh, plain varieties to ensure the lowest sugar and carb content.