Is Gorgonzola Keto Friendly? A Comprehensive Guide to This Low-Carb Cheese

December 6, 2025 •

4 min read

One ounce of Gorgonzola cheese contains approximately 0.5 to 1 gram of net carbohydrates, cementing its status as a keto-friendly food. This tangy Italian cheese is a flavorful and satisfying addition to the high-fat, low-carb ketogenic diet, offering a powerful taste without the high sugar content found in many other dairy products.

Quick Summary

Gorgonzola is a low-carb, high-fat blue cheese, making it a great addition to the keto diet. The natural fermentation process reduces its carbohydrate count. It is a calorie-dense food that should be consumed in moderation while managing fat and protein intake.

Key Points

Low in Carbs: A typical 1-ounce serving of Gorgonzola contains less than 1 gram of net carbohydrates, making it an excellent choice for a keto diet.
High in Healthy Fats: With about 75% of its calories coming from fat, Gorgonzola helps meet the high-fat requirements of a ketogenic diet.
Fermentation Reduces Lactose: The process used to create blue cheeses like Gorgonzola ferments and reduces the lactose content, the natural sugars found in milk.
Requires Moderation: Despite being keto-friendly, Gorgonzola is calorie-dense, so portion control is important for managing overall calorie intake and weight loss goals.
A Versatile Ingredient: From crumbled on salads to melted in sauces, Gorgonzola adds a rich, tangy flavor to many keto-friendly meals and snacks.
Nutrient-Dense: Beyond its macros, Gorgonzola provides essential vitamins and minerals, including calcium and B vitamins.

The Science Behind Why Gorgonzola Is Keto Friendly

The fundamental principle of a ketogenic diet is to drastically reduce carbohydrate intake and replace it with a higher proportion of healthy fats. By forcing the body to enter a metabolic state known as ketosis, it begins burning fat for energy instead of glucose. Gorgonzola cheese, a traditional Italian blue cheese, fits perfectly into this dietary framework due to its low-carb and high-fat macronutrient composition. The key to its keto-friendliness lies in its unique production process.

During cheese making, the molds, specifically Penicillium roqueforti for blue cheeses like Gorgonzola, consume the lactose (milk sugar) present in the milk. This fermentation process significantly reduces the carbohydrate content, often to less than one gram per one-ounce serving. The resulting high-fat, low-carb profile makes Gorgonzola an excellent choice for adding flavor and fat to keto dishes without risking an insulin spike or being knocked out of ketosis.

Nutritional Breakdown of Gorgonzola

Understanding the specific macronutrient content is crucial for any strict dietary regimen like keto. For a typical one-ounce (28g) serving of Gorgonzola cheese, the nutritional profile is highly favorable for ketogenic dieters.

Fat: Around 8 grams, providing a significant source of energy and fat-soluble vitamins.
Protein: Approximately 6 grams, offering a moderate protein contribution.
Carbohydrates: Very low, typically around 0.7 grams, with 0 grams of fiber, meaning net carbs are also low.
Calories: Roughly 100 calories, making it a calorie-dense food.

Additionally, Gorgonzola is a good source of essential vitamins and minerals, including calcium, phosphorus, and B vitamins. This means it's not just a source of macros but also a contributor to overall nutritional health when consumed responsibly.

Gorgonzola vs. Other Cheeses for Keto

While many cheeses can be included in a ketogenic diet, their carbohydrate content can vary. Comparing Gorgonzola to other common cheeses highlights why it's a superior choice for low-carb eating.


Cheese Type	Carbs (per 1 oz)	Fat (per 1 oz)	Protein (per 1 oz)	Keto-Friendliness
Gorgonzola	0.7 g	8.1 g	6.1 g	High - Excellent macros
Cream Cheese	1.6 g	9.8 g	1.9 g	High - Good macros, but higher carbs
Cottage Cheese	3.8 g (per 4 oz)	4.3 g (per 4 oz)	12.8 g (per 4 oz)	Low - Higher carbs and protein
Hard Parmesan	0.9 g	7.3 g	10 g	High - Good macros, higher protein
Shredded Mozzarella (low-moisture)	1.6 g	6.2 g	7.2 g	Medium - Watch serving size for carbs

As the table shows, Gorgonzola's macro split of high fat and very low carbs is ideal for maintaining ketosis. Cheeses like cottage cheese have significantly higher carbohydrate counts, making them less suitable for the strict low-carb requirements of keto.

Creative Ways to Enjoy Gorgonzola on a Keto Diet

Keto-Friendly Sauces and Dips: Create a rich and creamy Gorgonzola sauce for steak or roasted vegetables by melting the cheese with heavy cream. For a quick appetizer, blend Gorgonzola with softened cream cheese and a splash of heavy cream for a delicious dip.
Salad Topping: Crumble Gorgonzola over a bed of mixed greens with bacon, avocado, and a keto-friendly vinaigrette for a flavorful and filling meal.
Stuffed Vegetables: For a decadent appetizer, stuff mushrooms with a mixture of Gorgonzola, cream cheese, and garlic.
Simple Snack: Pair small cubes of Gorgonzola with keto-friendly foods like olives or low-carb seeds for an easy, high-fat snack.
Stuffed Meats: Incorporate Gorgonzola into meatballs or stuff it inside chicken breasts before baking to lock in a savory, cheesy flavor.

Important Considerations: Moderation and Quality

Even with its keto-friendly macronutrients, responsible consumption is key. Gorgonzola is a calorie-dense food, and overconsumption can quickly lead to an excess of calories, hindering weight loss efforts. It's also easy to exceed the moderate protein intake target on keto if you eat too much cheese, as it's a good source of protein. Always be mindful of your serving sizes.

Furthermore, for the best quality and nutritional profile, opt for full-fat, authentic Gorgonzola. The official Gorgonzola website provides details on its PDO-protected production, ensuring you get the genuine article. Processed cheese products often contain higher carbs and unwanted additives, so it's best to stick to natural, full-fat cheeses on keto.

Conclusion: Gorgonzola Is a Keto-Approved Treat

In summary, gorgonzola is not just a permissible food on the keto diet, but an excellent one. Its natural low-carb status, courtesy of the cheese-making process, and its high-fat content make it a perfect fit for maintaining ketosis. By paying attention to portion sizes and prioritizing high-quality, full-fat versions, you can confidently enjoy the rich and tangy flavor of Gorgonzola in a variety of delicious, keto-friendly ways. Its versatility as an ingredient for sauces, toppings, and snacks makes it a pantry staple for many on a ketogenic lifestyle.

Gorgonzola DOP Production

Frequently Asked Questions

A standard one-ounce (28g) serving of Gorgonzola cheese contains approximately 0.7 grams of total and net carbohydrates. This very low carb count is ideal for a ketogenic diet.

Yes, most blue cheeses, including Gorgonzola, Roquefort, and Stilton, are generally considered keto-friendly. The mold used in their production helps break down the lactose, resulting in a low carbohydrate content.

No, while cheese is low in carbs, it is calorie-dense. Overconsuming cheese can lead to an excess of calories, which can hinder weight loss. It is also important to balance your intake to avoid getting too much protein, which can also affect ketosis.

Yes, the fermentation process involving mold, like Penicillium roqueforti, is what breaks down the lactose in the milk. This is precisely why Gorgonzola and other blue cheeses end up being very low in carbohydrates.

Some great keto recipes include using Gorgonzola in a creamy sauce for steak or roasted vegetables, crumbling it over salads with other keto ingredients, or stuffing mushrooms with a mixture of Gorgonzola and cream cheese.

Many people with lactose intolerance can tolerate Gorgonzola. The extended fermentation process means it is virtually lactose-free (less than 0.01% for certain brands), making it highly digestible even for those with an intolerance.

To manage your fat intake from cheese on keto, focus on portion control, as Gorgonzola is calorie-dense. Integrate it with other healthy fat sources like avocado and nuts, and ensure you're balancing your total intake of fats and proteins.