Is cheese a simple carbohydrate, or something else?

January 4, 2026 •

4 min read

Most natural cheeses contain less than one gram of carbohydrates per serving, making them an excellent choice for low-carb diets. This fact often surprises people who wonder, is cheese a simple carbohydrate? The answer, however, is a bit more nuanced than a simple yes or no. The journey from milk to cheese fundamentally changes its macronutrient profile, leaving very little room for simple carbs in most varieties.

Quick Summary

Cheese is not a simple carbohydrate. It is primarily composed of protein and fat, with only trace amounts of carbs left after the cheese-making and aging process. Most natural cheeses are very low in carbohydrates.

Key Points

Not a Simple Carb: Cheese is primarily composed of fat and protein, not simple carbohydrates.
Lactose Removal: The majority of lactose, the milk's simple sugar, is consumed by bacteria and drained away during cheese production.
Aging Lowers Carbs: Hard, aged cheeses like Parmesan and Cheddar have the lowest carb content, as the fermentation process removes virtually all residual lactose.
Check Labels for Processed Cheese: Processed cheese products often contain additives that can increase their carb count, unlike natural cheeses.
Keto-Friendly: Most cheeses are suitable for low-carb and ketogenic diets due to their high fat and low carbohydrate profile.
Higher Carbs in Fresh Cheeses: Soft, fresh cheeses such as cottage cheese and ricotta contain higher levels of carbohydrates than aged varieties because they retain more lactose.

Understanding Simple vs. Complex Carbohydrates

Before diving into the nutritional profile of cheese, it's essential to understand the difference between simple and complex carbohydrates. Carbohydrates are one of the three main macronutrients, alongside protein and fat. They are broken down by the body into glucose to be used for energy.

Simple Carbohydrates: These are quickly digested and absorbed by the body, causing a rapid spike in blood sugar. They include monosaccharides (like glucose and fructose) and disaccharides (like sucrose and lactose). Simple carbs are found in things like table sugar, honey, fruits, and milk products.
Complex Carbohydrates: Made of longer chains of sugar molecules, these take longer for the body to break down, resulting in a more gradual increase in blood sugar. They are found in foods like grains, legumes, and starchy vegetables.

The Journey from Milk to Cheese

The key to understanding cheese's carb content lies in its creation. The primary carbohydrate found in milk is lactose, a simple sugar. However, the cheese-making process effectively removes most of this lactose, transforming the nutritional makeup significantly.

The Cheesemaking Process and Lactose Removal

Culturing: Starter bacteria cultures are added to milk. These bacteria consume the lactose and convert it into lactic acid.
Coagulation: An enzyme called rennet is added, causing the milk to coagulate and separate into solid curds and liquid whey.
Whey Removal: The liquid whey, which contains most of the remaining lactose, is drained away, leaving behind the protein and fat-rich curds.
Aging: Many cheeses are aged for months or even years. During this time, any last traces of lactose are fermented by bacteria, further reducing the carbohydrate content. The longer a cheese ages, the lower its carbohydrate content tends to be.

Why Most Cheeses Are Not Simple Carbs

Because of this process, most natural and aged cheeses are incredibly low in carbohydrates, often containing less than one gram per ounce. The small amount of carbohydrate present is the residual lactose, which is a simple sugar. However, due to its minimal quantity, the cheese as a whole is not considered a simple carbohydrate food. Instead, it is classified as a source of fat and protein. This is why cheese is a staple in low-carb and ketogenic diets.

Hard vs. Soft Cheeses

Hard, Aged Cheeses: Varieties like Parmesan, Cheddar, and Swiss undergo long aging periods, resulting in almost all lactose being consumed by bacteria. This makes them extremely low in carbs.
Soft, Fresh Cheeses: Cheeses like ricotta, cottage cheese, and cream cheese are not aged for long, and in some cases, extra milk products are added back. This means they retain more lactose and therefore have a higher carb count than their hard counterparts.

Cheese Carbohydrate Comparison Table

Here is a comparison of the typical carbohydrate content of various cheeses, highlighting the difference between hard, aged varieties and softer, fresh types. Figures are approximate and can vary by brand and preparation.


Cheese Type	Carbs (per 100g)	Notes
Parmesan	~0.9g	Very aged, very low carb.
Aged Cheddar	~0.4g	Aged and firm, low carb.
Brie	~0.5g	Soft, but still very low carb.
Gouda	~2.2g	Varies with age, generally low.
Mozzarella	~2.2g	Firmer varieties lower than fresh.
Feta	~1.5g	Lower carb relative to fresh cheeses.
Cottage Cheese	~3.4g	Retains more whey/lactose.
Ricotta	~3.5g	Higher lactose content due to production.
Cream Cheese	~3.7g	Contains more lactose.
Processed American	~3.6g+	Can contain additives that increase carbs.

Potential Carb Content in Processed Cheeses

It is important to differentiate natural cheese from processed cheese products. Processed varieties, like American cheese singles, cheese spreads, or flavored cream cheeses, can contain added ingredients such as starches, stabilizers, or other additives that increase their carbohydrate content. Always check the nutrition label on processed products if you are monitoring your carb intake.

The Takeaway: Why Cheese Isn't a Simple Carb Source

In short, the final product we enjoy as cheese is largely devoid of the original milk's simple sugar content. The fermentation process is responsible for this low-carb profile, making cheese an excellent component of many dietary plans focused on reducing carbohydrate intake. For more detailed information on dairy nutrition, visit the official U.S. Dairy website. The macronutrient composition of most cheese is primarily fat and protein, not simple carbohydrates.

Conclusion: A High-Fat, Low-Carb Option

In conclusion, despite its origin in milk, cheese is not a simple carbohydrate. The majority of the milk sugar (lactose) is broken down by bacteria during the fermentation and aging process, leaving a food rich in fat and protein and very low in carbs. While fresh cheeses like cottage and ricotta contain slightly more carbs, aged, hard cheeses are nearly carbohydrate-free. For those on a low-carb diet, cheese can be a versatile and delicious food choice, provided you choose natural, aged varieties and check labels for added ingredients in processed products.

Frequently Asked Questions

Yes, cheese contains a small amount of carbohydrates from residual lactose, the natural sugar found in milk. However, most natural cheeses contain less than one gram of carbs per serving.

Yes, cheese is an excellent option for a keto diet. Most types are high in fat and protein and very low in carbs, making them ideal for maintaining ketosis.

The carbohydrate content in cheese depends on how long it has been aged and how it is processed. Aged cheeses have less lactose, while fresh or processed cheeses can have more due to less fermentation or added ingredients.

Many people with lactose intolerance can tolerate aged, hard cheeses because the extensive aging process breaks down most of the lactose. Softer and fresher cheeses, however, may still contain enough lactose to cause issues.

Natural cheeses are better low-carb choices than processed American cheese. Processed cheeses often contain added ingredients that increase the carb count, so it's always best to check the label.

During cheesemaking, bacteria ferment milk's lactose into lactic acid, and the majority of lactose is removed when the liquid whey is drained from the solid curds. The longer the cheese ages, the more lactose is broken down.

Because of its low carbohydrate content, cheese generally has a minimal and gradual effect on blood sugar levels. The fat and protein in cheese also help slow down the absorption of carbohydrates from other foods consumed at the same time.