Is Cheese Ok on a Keto Diet? Yes, But Here’s What to Know

November 21, 2025 •

4 min read

According to one observational study published in the journal Nutrients, a higher consumption of cheese was associated with a lower body mass index (BMI), suggesting it can be part of a healthy diet. For those asking if cheese is ok on a keto diet, the answer is generally yes, but smart choices are key to success.

Quick Summary

Most natural, full-fat cheeses are acceptable on a ketogenic diet due to their high fat and low carb content. Choosing aged cheeses and limiting processed or low-fat options is important. Portion control is essential for weight management and avoiding potential stalls.

Key Points

Choose Full-Fat, Natural Varieties: Opt for hard and aged cheeses like cheddar, parmesan, and goat cheese, which are naturally low in carbohydrates.
Avoid Processed and Low-Fat Cheeses: Stay away from American singles, spray cheese, and low-fat versions, as they often contain added carbs and fillers.
Monitor High-Protein Cheeses: While cottage cheese and ricotta are high in protein, their higher carb content from lactose requires careful moderation.
Be Mindful of Calorie Density: Cheese is high in calories, so portion control is essential to prevent overconsumption and weight gain, even on a high-fat diet.
Watch for Weight Loss Stalls: If you hit a plateau, consider temporarily reducing or eliminating dairy to see if it makes a difference for your body.
Address Potential Digestive Issues: Combat constipation by pairing cheese with high-fiber, low-carb vegetables, and staying well-hydrated.

The ketogenic diet, commonly known as keto, is a very low-carb, high-fat eating plan designed to put your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. This means that the majority of your daily calories should come from fat sources, making cheese a logical and delicious addition for many. However, the world of cheese is vast, and not all options are created equal when it comes to maintaining ketosis and achieving dietary goals.

The Keto-Friendly Nature of Cheese

Cheese is a staple for many on the keto diet because it perfectly aligns with the required macronutrient ratio of high fat, moderate protein, and very low carbs. Aged and hard cheeses, in particular, are very low in lactose (a milk sugar), which means they contain minimal carbohydrates. This provides a flavorful and satiating way to boost fat intake, which is crucial for staying in ketosis. Beyond the macros, cheese also offers essential nutrients like calcium and high-quality protein.

The Best Cheeses for a Keto Diet

When selecting cheese for a keto diet, focus on unprocessed, full-fat, and natural varieties. The longer a cheese is aged, the lower its carbohydrate content tends to be.

Goat Cheese: Often contains 0 grams of carbs per ounce, making it a top choice.
Cheddar: Aged or sharp cheddar has very low carbs and a high fat content.
Blue Cheese: Known for its rich flavor, it is low in carbs and high in fat.
Cream Cheese: A keto favorite for its versatility in cooking and baking.
Gouda: A creamy, versatile cheese with a low carb profile.
Swiss: Contains just 0.4g of carbs per ounce and is high in protein.
Mozzarella: Full-fat mozzarella is low in carbs and excellent for melting on keto pizzas.

Cheeses to Limit or Avoid on Keto

Some cheeses are less ideal for a ketogenic lifestyle due to their higher carbohydrate content or processing. Paying attention to labels is crucial.

Processed Cheese: Items like American cheese singles or spray cheese contain emulsifiers, fillers, and additives that are not keto-friendly. They often have higher carb counts and lower nutritional quality.
Low-Fat or Non-Fat Cheeses: These versions are problematic because when fat is removed, it is often replaced with thickeners, starches, or gums, which increase the carb count. The goal on keto is to consume high fat, so low-fat cheese is counterintuitive.
Cottage Cheese & Ricotta: While not processed, these fresh cheeses are higher in lactose and lower in fat compared to harder varieties, making portion sizes more critical. A ½-cup serving of cottage cheese can use up a significant portion of your daily carb allowance.

How to Enjoy Cheese on Your Keto Diet

Incorporating cheese into your keto diet creatively can add flavor and variety without derailing your progress. Here are some ideas:

Cheese Crisps: Create crunchy, cracker-like snacks by baking small piles of shredded cheese (like parmesan or cheddar) on parchment paper until golden and bubbly.
Melted Toppings: Use full-fat cheeses to top steamed vegetables like broccoli or cauliflower.
Sauces and Dips: Blend cream cheese or blue cheese into a low-carb sauce for meat or vegetables.
Keto Baking: "Fathead dough," made with shredded mozzarella and almond flour, is a popular low-carb alternative for pizza crusts and bread.
Snacks: Simply enjoy cubes or slices of aged cheddar or Swiss cheese as a satisfying and filling snack.

Comparison: Keto-Friendly vs. Less-Ideal Cheeses


Cheese Type	Keto-Friendliness	Key Attributes	Notes
Aged Cheddar	High	Low carb, high fat	Excellent for snacking, melting, and adding sharp flavor.
Cream Cheese	High	High fat, very low carb	Versatile for cooking, baking, and making dips.
Goat Cheese	High	Zero carbs (in some cases)	Tart, creamy, and works well in salads and omelets.
Processed Singles	Low/Avoid	High in additives, fillers	Often contain more carbs and offer little nutritional value.
Low-Fat Cheeses	Low/Avoid	High in fillers, more carbs	Fat is replaced with carb-heavy ingredients to preserve texture.
Cottage Cheese	Moderate	High protein, higher carbs	Must be eaten in strict moderation due to lactose content.

Potential Downsides and How to Address Them

While cheese is keto-friendly, it’s not without potential drawbacks. Calorie density is a major factor; a small amount of cheese can contain a large number of calories, making it easy to overeat and stall weight loss. Weight loss plateaus can also occur for some individuals who are sensitive to dairy.

Another consideration is the protein content. While moderate protein is fine, excessive protein intake from foods like cheese can trigger gluconeogenesis, where the body converts protein to glucose, potentially hindering ketosis.

Finally, some people may experience digestive issues like constipation, especially if they are replacing fibrous vegetables with too much cheese. Ensuring adequate fiber intake from low-carb sources like leafy greens is important.

Conclusion: Is Cheese Ok on a Keto Diet?

Yes, cheese is more than okay on a keto diet; it can be an excellent and enjoyable food choice. The key lies in selecting the right type and managing your portions. Prioritize unprocessed, full-fat cheeses like aged cheddar, goat cheese, or cream cheese, and use them to enhance your meals rather than as an unlimited food source. Be mindful of potential calorie overconsumption and listen to your body, especially concerning digestive issues or weight stalls. By following these guidelines, cheese lovers can absolutely enjoy their favorite dairy product while successfully adhering to a ketogenic lifestyle. For more information on the ketogenic diet, visit reputable sources like the National Center for Biotechnology Information (NCBI) for research-backed insights.

Frequently Asked Questions

Yes, you can eat cheese daily on a keto diet, provided you choose keto-friendly varieties and practice portion control to stay within your daily calorie and protein limits. It can be a regular and satisfying part of your diet.

For beginners, hard cheeses like aged cheddar, Swiss, and parmesan are excellent choices due to their very low carb counts. Cream cheese and goat cheese are also great starting points for adding fat and flavor.

For some individuals, excessive dairy intake, including cheese, can cause a weight loss stall or plateau. If you notice a stall, it's wise to evaluate your cheese intake, monitor calories, and ensure you aren't consuming too much protein.

Cottage cheese is a 'gray area' on keto because it has a higher carb count from lactose compared to other cheeses. While a small portion of full-fat cottage cheese might fit, it's not the best choice for a strict keto diet and requires careful tracking.

Harder, aged cheeses generally have less lactose and, therefore, fewer carbs than softer, fresher cheeses. For instance, parmesan (a hard cheese) has fewer carbs than ricotta or cottage cheese (soft cheeses).

Yes, you can have pizza with cheese on keto. The key is to use a low-carb crust, such as one made from cauliflower or 'fathead dough' (using mozzarella and almond flour), and top it with keto-friendly cheeses like mozzarella or provolone.

While cheese is high in saturated fat, the keto diet shifts the body's metabolism to use fat as its primary fuel source. Many keto dieters successfully consume cheese. However, prioritizing unsaturated fats from other sources and enjoying cheese in moderation is recommended for optimal heart health.