Can You Eat Cheese on a Low Carb Diet? A Guide to Keto-Friendly Choices

November 10, 2025 •

4 min read

Did you know many natural cheeses contain less than one gram of carbs per ounce, making them a fantastic addition to a low carb diet? The key is choosing the right varieties and practicing moderation to enjoy this flavorful and nutritious food while staying on track with your goals.

Quick Summary

Most natural, full-fat cheeses are low in carbohydrates and suitable for a low carb diet, including keto. It is essential to select unprocessed varieties and to mind portion sizes due to calorie density.

Key Points

Low Carb Profile: The cheesemaking process removes most of the milk sugar (lactose), resulting in a very low carbohydrate count in most natural cheeses.
Best Cheeses: Aged, hard cheeses like Parmesan, Cheddar, and Swiss, as well as soft varieties like Goat cheese and Brie, are the most carb-friendly options.
Cheeses to Avoid: Processed cheese products, pre-shredded cheese with additives, and fat-free versions should be avoided due to higher carb counts and unnatural ingredients.
Important for Macros: Full-fat cheese is high in fat and protein, making it ideal for meeting macro goals on a ketogenic diet and promoting satiety.
Mindful Portions: Despite being low in carbs, cheese is calorie-dense, so moderation and portion control are necessary to avoid overconsumption.
Nutrient Benefits: Beyond macros, cheese offers essential nutrients like calcium and can provide beneficial probiotics, especially in certain varieties.

The Low-Carb Science Behind Cheese

For those following a low-carbohydrate or ketogenic diet, cheese can be a welcome and satisfying addition. This is because the process of cheesemaking naturally removes most of the lactose, or milk sugar, which is the primary carbohydrate source in dairy. The longer a cheese is aged, the more lactose is broken down, resulting in an even lower carb count. This makes hard, aged cheeses some of the most carbohydrate-friendly options available.

Furthermore, cheese is high in fat and moderate in protein, making it an ideal macro-friendly food for a keto diet, which relies on fat for energy. This combination helps with satiety and provides essential nutrients like calcium.

The Best Cheeses for Your Low-Carb Diet

Not all cheeses are created equal when it comes to carbohydrate content. Focusing on full-fat, natural varieties is key to keeping your carb count low. Here are some of the top choices:

Goat Cheese: With virtually zero carbs, soft goat cheese is a tangy and delicious option. It's also often easier to digest for those with sensitivity to cow's milk.
Brie and Camembert: These creamy, soft cheeses are exceptionally low in carbs, often containing less than 0.5g per ounce. They are rich and satisfying, perfect for a high-fat diet.
Cheddar: A staple in many households, sharp cheddar is a great low-carb choice. The aging process ensures its carb count remains very low. Be mindful of mild cheddars, which may have slightly more carbs.
Parmesan: The "King of Cheeses" is also a low-carb superstar. Hard, aged parmesan contains minimal carbs and packs a powerful, salty flavor.
Blue Cheese: Known for its pungent flavor, blue cheese is also very low in carbohydrates. Its strong taste means a little goes a long way.
Swiss: Low in sodium and high in protein, Swiss cheese offers a nutty flavor with minimal carbohydrates, making it a solid choice.

Delicious Low-Carb Cheese Recipes

Incorporating cheese into your low-carb diet can be both simple and delicious. Here are a few ideas:

Baked Cheese Crisps: Create crunchy, low-carb chips by baking small piles of shredded hard cheese like parmesan or cheddar on parchment paper until golden and crispy.
Keto Pizza: Use a low-carb base, such as a cauliflower crust or even a large portobello mushroom cap, and top with mozzarella, pepperoni, and your favorite low-carb sauce.
Cheesy Scrambled Eggs: Stir full-fat cheddar or feta into your scrambled eggs for a protein- and fat-filled breakfast that keeps you full for hours.
Caprese Salad Skewers: Alternate fresh mozzarella balls, cherry tomatoes, and basil leaves on skewers for a quick, fresh, and low-carb snack.
Stuffed Chicken Breast: Fill a chicken breast with cream cheese and herbs before baking for a rich and satisfying meal.

Cheeses to Limit or Avoid

While most natural cheeses are low-carb, it's important to be aware of the less-friendly options to avoid unwanted carbs. These include:

Processed Cheese: Items like American cheese slices, canned, or spray cheese are heavily processed and contain additives and fillers that increase their carbohydrate content. Always choose high-quality, natural cheese instead.
Pre-Shredded Cheese: Some pre-shredded varieties contain added starches to prevent clumping, which can increase the overall carb count. It's best to shred your own cheese from a block.
Cottage Cheese and Ricotta: While nutritious and high in protein, these softer cheeses contain more lactose and, therefore, a higher carb count than hard cheeses. They can still be included in a low-carb diet, but strict keto dieters should watch portion sizes carefully.
Fat-Free or Low-Fat Cheese: These versions are often higher in carbohydrates and contain more additives to compensate for the removed fat. For a low-carb diet, always opt for the full-fat versions for maximum flavor and satiety.

Comparison of Common Cheeses


Cheese Type	Total Carbs (g) per oz	Suitability for Low-Carb Diet	Notes
Goat Cheese	0-0.3g	Excellent	Extremely low-carb, tangy flavor.
Brie/Camembert	<0.5g	Excellent	Very low-carb, rich, and creamy.
Sharp Cheddar	<1g	Excellent	Low-carb, versatile, flavorful.
Parmesan	<1g	Excellent	Very low-carb, strong flavor, great for grating.
Swiss	<1g	Excellent	Low-carb, nutty flavor, lower in sodium.
Mozzarella	<1g	Good	Low-carb, mild flavor, versatile. Choose whole milk variety.
Feta	~1.2g	Good	Moderately low-carb, but salty and flavorful.
Cream Cheese	~1.2g	Good	Excellent fat source, low-carb. Check for added sugar.
Cottage Cheese	~1.3g (per oz)	Use with caution	Higher in carbs due to lactose. Monitor portion size.
Processed Cheese	>1.3g	Limit/Avoid	Contains higher carbs and additives.

Portion Control and Healthy Considerations

Although cheese is an excellent source of fat and protein for low-carb diets, portion control remains critical due to its calorie density. A typical serving size is around one ounce (about the size of a pair of dice). While it is fine to substitute cheese for other protein sources like meat, overindulging can lead to a caloric surplus and hinder weight loss efforts. Some individuals may also find they are sensitive to dairy, and excessive cheese intake could cause bloating or inflammation. Always listen to your body and adjust your consumption as needed.

Conclusion

Ultimately, the answer to "can you eat cheese on a low carb diet?" is a resounding yes. Most natural, full-fat cheeses are very low in carbohydrates and can be a delicious, nutritious part of a low-carb or keto eating plan. To get the most out of your cheese, opt for hard, aged, or tangy varieties like Parmesan, Cheddar, Goat cheese, or Brie. Avoid highly processed cheeses and be mindful of your portions to keep your calorie and carbohydrate intake in check. With the right choices, cheese can be a flavorful and satisfying cornerstone of your low-carb journey.

Frequently Asked Questions

Generally, hard and aged cheeses like Parmigiano Reggiano, Gruyere, and certain cheddars have the lowest carbohydrate content, often approaching zero grams per serving. Soft goat cheese is also exceptionally low in carbs.

Cottage cheese is higher in lactose (milk sugar) and, therefore, carbs than many hard cheeses, so it's best consumed in moderation on a strict keto diet. For those with less stringent low-carb goals, it can be a good source of protein.

No, processed American cheese and other processed cheese foods are not ideal for a low-carb diet. They often contain added ingredients and starches that increase their carbohydrate count.

There is no single rule for how much cheese to eat, but due to its high fat and calorie content, moderation is key. A typical serving is one ounce, and monitoring your overall daily calorie and carbohydrate limits is crucial.

For most people, cheese is not inflammatory, but some individuals have a dairy sensitivity or intolerance. If you experience gastrointestinal issues or inflammation, you may need to reduce your dairy intake.

Full-fat cheese is generally preferred for a low-carb or keto diet. It is more satiating and typically lower in carbs and additives than its low-fat counterparts.

Cheese can be used in many creative ways, such as creating baked crisps, topping salads, melting into soups, or stuffing vegetables and meats. It adds flavor, fat, and protein without adding significant carbs.