Nutrition Diet: Is there any cheese that has no carbs?

November 8, 2025 •

5 min read

Cheesemaking involves the separation of milk solids (curds) from liquids (whey), with most of the milk sugar, or lactose, leaving with the whey. The remaining lactose is further consumed by bacteria during the aging process, meaning some types of cheese are nearly free of carbohydrates. So, is there any cheese that has no carbs? The short answer is yes, for all practical nutritional purposes, especially for those on a low-carb diet like keto.

Quick Summary

This article explores the science behind why some cheese varieties contain minimal carbs, explaining the role of aging and lactose reduction. It provides examples of cheeses with zero or very low carb counts per serving, compares aged versus fresh options, and offers guidance on how to interpret nutritional labels effectively.

Key Points

Not Absolutely Zero: While no cheese is 100% carb-free due to residual lactose, many aged varieties have such a low count that they can be legally labeled as having zero carbs per serving.
Aging Reduces Carbs: The longer a cheese is aged, the lower its carbohydrate content, because bacteria consume the lactose during maturation.
Aged vs. Fresh: Hard, aged cheeses like Parmigiano Reggiano and Gruyere contain far fewer carbs than fresh cheeses like ricotta or cottage cheese.
Top Carb-Free Options: Excellent choices for a virtually zero-carb cheese include Parmigiano Reggiano, aged goat cheese, Gruyere, and some blue cheeses.
Read Labels Carefully: Always check the nutrition panel and ingredients list for processed or pre-shredded cheeses, as they may contain additives and starches that increase the carb count.

The Science Behind Carbs in Cheese

Cheese is a dairy product, and milk contains a natural sugar called lactose, which is a carbohydrate. However, the process of turning milk into cheese dramatically reduces the amount of lactose present in the final product. The journey from milk to cheese involves several steps that progressively strip away the carbohydrate content.

First, milk is curdled, causing the milk solids (curds) to separate from the liquid (whey). Since most of the lactose is water-soluble, it remains largely in the whey, which is then drained off. The second and most important factor for minimizing carbs is the aging, or maturation, process. During aging, beneficial bacteria and enzymes in the cheese ferment any leftover lactose, converting it into lactic acid and other compounds. For hard, aged cheeses, this process is so efficient that the final product contains only trace amounts of residual lactose. This is why many aged cheeses can be enjoyed by individuals with lactose intolerance.

The 'Zero Carb' Label on Nutrition Panels

It's important to understand the regulations around food labeling. In the United States and other countries, a product can be labeled as having "0 grams" of a nutrient if a single serving contains less than 1 gram of that nutrient. For many naturally low-carb cheeses, the trace amounts of carbohydrates fall below this threshold, allowing them to be marketed as having no carbs. However, this is dependent on the serving size. If you consume a very large portion, those trace carbs can add up. For the average serving, though, these cheeses are practically carb-free.

Cheeses with Virtually No Carbs

Several cheese varieties consistently have such low carbohydrate counts that they are ideal for keto or other low-carb diets. These are typically hard, aged cheeses or those made with specific methods that minimize lactose.

Parmigiano Reggiano: Known as the "King of Cheeses," authentic Parmigiano Reggiano is aged for at least 12 months, allowing for extensive lactose breakdown. Many brands list it as having 0g carbs per serving.
Goat Cheese (Chevre): Some soft, fresh goat cheeses also have 0g carbs per serving. The specific type of goat milk and cheesemaking process contributes to its low lactose content.
Gruyere: This Swiss-type cheese is aged for months, resulting in minimal carbohydrates. Some sources report it having 0g carbs per ounce.
Blue Cheeses: Certain blue cheese varieties, such as Gorgonzola, also contain 0g carbs per serving, making them a flavorful low-carb option.
Aged Cheddar: Extra-mature cheddars, aged for longer periods, have lower lactose and carb content than younger versions. Many labels show 0g carbs per serving for aged cheddar.

Aged vs. Fresh: How Maturity Affects Carbs

The difference in carb content between cheese types can often be attributed to how long they are aged. Fresh, unripened cheeses tend to have a higher moisture content and have not undergone the extensive fermentation that aged cheeses have. This leaves more residual lactose.

Here are a few examples to illustrate the difference:

Ricotta: This fresh cheese is made from whey, which is high in lactose, resulting in a significantly higher carb count (around 2g per ounce) compared to aged cheese.
Cottage Cheese: Another fresh cheese, cottage cheese also contains more carbs (around 1.3g per ounce or more per cup) than its aged counterparts, making it less suitable for strict keto diets.
Cream Cheese: While generally considered low-carb, many brands contain around 1g of carbs per ounce, which can add up if eaten in large quantities.

Comparing Low-Carb Cheese Options

To help you make informed choices, here is a comparison of several popular cheese varieties and their typical carbohydrate content per 1-ounce (28g) serving.


Cheese Type	Approximate Carbs (per 1 oz)	Aging Time	Notes
Parmigiano Reggiano	0g	Aged for 12+ months	Very low in lactose and high in protein and calcium.
Goat Cheese (soft)	0g	Fresh	Less lactose than cow's milk cheese, easier to digest.
Gruyere	0g-0.1g	Aged for 6+ months	Nutty flavor, excellent for melting in low-carb recipes.
Aged Cheddar	0g-1g	Matured for months	Longer aging reduces carbs; check labels as brands vary.
Brie / Camembert	0.1g-0.5g	Shorter aging	Soft, creamy texture with minimal carbs.
Mozzarella	0.6g-1g	Fresh or short aging	Mild flavor, versatile for cooking, especially low-carb pizzas.
Feta	1g-1.5g	Brined	Crumbly and tangy, check for brine effects on sodium.
Cottage Cheese	1.3g+	Fresh	Higher in lactose and carbs than aged varieties.
Ricotta	1.5g+	Fresh	Contains higher carbs due to being made from whey.

Navigating Labels and Portion Sizes

For individuals closely monitoring carbohydrate intake, such as those following a ketogenic diet, awareness of labels and portion sizes is key. While many natural cheeses are inherently low-carb, some types should be approached with caution:

Processed Cheeses: Products like American cheese singles or cheese spreads often contain added ingredients such as starches, emulsifiers, or fillers that increase their carbohydrate count. Always read the ingredients list carefully.
Shredded Cheese: Pre-shredded cheeses sometimes contain cellulose or potato starch to prevent clumping. While the amount is usually minimal, it can add trace carbohydrates. Shredding your own cheese is a safer bet.
Serving Size Awareness: As mentioned, a "0g carb" label can be misleading if you consume multiple servings. Always consider the total amount you are eating to avoid underestimating your daily carbohydrate intake.
Opt for Full-Fat: On low-carb, high-fat diets, full-fat cheeses are generally preferred and more satiating. They also tend to be less processed than their reduced-fat or fat-free counterparts.

Conclusion: Enjoying Cheese on a Low-Carb Diet

While finding a cheese that is scientifically and completely devoid of all carbs is virtually impossible due to the nature of dairy, many aged and hard cheeses come extremely close. For most practical purposes, especially for those adhering to low-carb or ketogenic diets, varieties like Parmigiano Reggiano, Gruyere, and aged goat cheese are considered carb-free due to their minimal lactose content. The key is to choose high-quality, unprocessed options and remain mindful of portion sizes. By understanding the cheesemaking process and checking labels, you can confidently include flavorful cheeses as a healthy source of protein and fat in your diet.

For more in-depth nutritional information on cheese and its benefits, consider visiting the U.S. Dairy Council.

Frequently Asked Questions

Hard, aged cheeses like Parmigiano Reggiano, Gruyere, and some aged goat cheeses typically contain the lowest carbohydrate content. Some brands may even label their product as having 0g of carbs per serving.

Yes, the aging process significantly reduces the carb content of cheese. During this period, bacteria consume the lactose (milk sugar), leaving very little remaining in the final product. The longer the cheese is aged, the lower the lactose and carb levels will be.

Many people with lactose intolerance can enjoy aged cheeses because the lactose is broken down during the fermentation process. Aged cheeses, which contain minimal to no residual lactose, are often well-tolerated by those with moderate lactose sensitivity.

The '0 carbs' label is a result of food labeling regulations. If a single serving contains less than 1 gram of total carbohydrates, manufacturers can legally round it down to zero. In aged cheese, the natural lactose is reduced to trace amounts that fall under this threshold.

No, processed cheese slices are not typically carb-free. They often contain additives like starches, emulsifiers, and stabilizers that increase the carbohydrate count compared to natural, aged cheeses. It is always best to check the nutrition label for processed products.

Softer, fresher cheeses generally have slightly more carbs than hard cheeses because they are not aged as long and retain more moisture and residual lactose. While they are still considered low-carb (e.g., around 1g per ounce), hard cheeses often have even lower counts.

Many fresh and aged goat cheeses (chevre) are reported to have 0g of carbs per serving, making them virtually carb-free for most dietary purposes. This is partly due to goat milk containing different proteins and less lactose than cow's milk.