Unveiling the Truth: What Cheese Has No Carbs?

October 4, 2025 •

5 min read

Did you know that most natural, hard cheeses contain less than one gram of carbohydrates per ounce, making them a staple in many low-carb diets? For those wondering what cheese has no carbs?, the short answer is that no cheese is completely carb-free, but many are so low they are functionally considered carb-free for most diets.

Quick Summary

No cheese is truly carb-free due to residual lactose, but many aged and hard cheeses have minimal carbohydrates. This guide covers the lowest-carb cheese options, why they fit low-carb diets, and which types to limit.

Key Points

No True Carb-Free Cheese: Due to the lactose in milk, all cheese contains some carbohydrates, although the amount is often minimal in aged varieties.
Aging Reduces Carbs: The longer a cheese is aged, the more time bacteria have to break down lactose, resulting in a lower carbohydrate count.
Best Low-Carb Choices: Hard and aged cheeses like Parmigiano Reggiano, aged Cheddar, and Gruyère offer the lowest carb counts.
Soft Cheeses Can Be Low-Carb: Soft-ripened cheeses like Brie and Camembert are also very low in carbs and suitable for a keto diet.
Avoid Processed and Fresh Cheeses: Processed cheeses often have added carbs, while fresh varieties like cottage and ricotta cheese have higher lactose and carb content.
Prioritize Full-Fat: Opt for full-fat cheese varieties, as they are typically lower in carbs and higher in healthy fats compared to low-fat versions with added fillers.
Mindful Portion Control: Even low-carb cheese is calorie-dense, so it's important to monitor serving sizes to meet your dietary goals.

The Science Behind Carbohydrates in Cheese

While it's a common desire to find what cheese has no carbs?, the reality is that all cheese contains at least a trace amount of carbohydrates. This is because cheese is made from milk, which contains a natural sugar called lactose. During the cheesemaking process, bacteria are added to the milk to convert lactose into lactic acid, a process that helps form the cheese curd. The resulting liquid, known as whey, is then drained away, taking most of the lactose with it.

For hard and aged cheeses, this process continues over time. The longer the cheese is aged, the more time the bacteria have to consume the remaining lactose. This is why aged cheeses consistently have the lowest carbohydrate counts. When a nutrition label on a hard cheese lists '0g' of carbs per serving, it typically means the carb count is less than 1 gram and has been legally rounded down, not that it is entirely carb-free.

The Lowest Carb Contenders

For those on a keto or low-carb diet, focusing on the cheeses with the lowest carbohydrate content is key. These varieties offer the rich flavor and high fat needed for satiety without adding significant carbs. The best choices are typically hard, aged cheeses or specific full-fat soft cheeses.

Aged and Hard Cheeses

Parmigiano Reggiano: Often cited as a 'zero-carb' option on a per-ounce basis due to its long aging process that eliminates nearly all lactose. It adds a salty, nutty flavor to many dishes. You can find out more about its specific production requirements here: The Cheese Professor - The 5 Best Cheeses to Eat if You're Following the Keto Diet.
Aged Cheddar: A sharp, aged cheddar is a fantastic low-carb choice. As with other aged varieties, the longer it has cured, the less lactose it contains. A one-ounce serving typically has less than 1 gram of carbs.
Gruyère: This nutty Swiss cheese is another great option, with minimal carbs. It works well both melted and as a snack.
Provolone: A versatile Italian cheese that is also very low in carbohydrates, making it suitable for sandwiches or cheese boards on a low-carb diet.

Soft and Blue Cheeses

Brie and Camembert: These soft, ripened cheeses are surprisingly low in carbs, with about 0.5 grams of carbs per 100 grams. Their rich, creamy texture makes for a satisfying snack.
Blue Cheese (e.g., Gorgonzola, Roquefort): The bold, pungent flavors of blue cheese mean a little goes a long way. They are very low in carbs, typically around 2-4 grams of carbs per 100 grams. Gorgonzola is often listed with near-zero carbs per ounce.
Goat Cheese: This tangy cheese is naturally lower in lactose and offers minimal carbs, with a ¼ cup serving of crumbled goat cheese containing less than 1g of carbs.

Cheeses to Consume in Moderation

While most natural cheeses are low in carbs, some varieties contain higher levels and should be limited on a strict low-carb or keto diet. The higher carb count often comes from a shorter aging process or added ingredients.

Cottage Cheese: This fresh cheese has a much higher carb count than hard cheeses, with around 3-4 grams of carbs per half-cup serving.
Ricotta Cheese: Similar to cottage cheese, ricotta is a fresh cheese with a higher moisture content and more lactose, placing it in the higher carb category.
Processed Cheeses (e.g., American Cheese): These are often not considered natural cheeses and can have added ingredients that increase the carb content. A single slice may contain 1-2 grams of carbs, which can quickly add up.

Choosing and Incorporating Low-Carb Cheese into Your Diet

For a successful low-carb diet, choosing the right cheese goes beyond just checking the carb count. It is also important to pay attention to quality, portion size, and processing.

Choose Full-Fat Versions: The keto principle favors high fat content. Full-fat cheeses are not only more satiating but also contain fewer additives and fillers compared to their low-fat or fat-free counterparts.
Read the Label: Always check the nutrition facts, especially for processed or flavored cheeses, which might have unexpected added sugars or other ingredients that boost the carb content.
Practice Portion Control: Even with low-carb cheese, calories can add up quickly. Be mindful of serving sizes, which are typically one ounce.
Pair Strategically: Combine low-carb cheese with other healthy fats and proteins, such as nuts, seeds, or deli meats, for a balanced and satiating snack.

Comparison of Carb Content in Popular Cheeses

To help visualize the difference, here is a comparison of the typical carb content per 1-ounce (28g) serving for a selection of popular cheeses based on available nutritional data.


Cheese Type	Total Carbs (g) per oz	Aging Process	Notes
Parmigiano Reggiano	0 - <1	Aged 12+ months	Often considered 'zero-carb' for dietary purposes.
Aged Cheddar	<1	Aged	Lower carbs than mild cheddar.
Gruyère	<1	Aged 6+ months	Nutty flavor, excellent for melting.
Blue Cheese	<1	Aged with mold	Strong flavor, use sparingly.
Brie	<1	Soft-ripened	Minimal carbs in full-fat varieties.
Goat Cheese	<1	Varies	Lower in lactose than cow's milk cheese.
Cream Cheese	1-2	Fresh	Check labels for added sugars in processed types.
American Cheese	1-2	Processed	Higher carbs due to processing.
Cottage Cheese	~2.5 (per ¼ cup)	Fresh	High moisture and lactose content.
Ricotta	~2 (per ¼ cup)	Fresh	High moisture and lactose content.

Carb counts can vary slightly by brand and recipe. Always check the nutrition label for the most accurate information.

Conclusion

While a truly carb-free cheese does not exist due to the inherent presence of lactose in milk, many hard and aged cheeses are exceptionally low in carbohydrates and are excellent choices for a low-carb diet. By understanding the cheesemaking process and the impact of aging on lactose content, you can make informed decisions. Parmigiano Reggiano, aged cheddar, Gruyère, and blue cheese are among the top options for those seeking minimal carbs, while fresh and processed cheeses should be enjoyed in moderation. Prioritizing full-fat, natural varieties and practicing portion control will allow you to savor the rich flavors of cheese without compromising your nutritional goals.

Frequently Asked Questions

No cheese has zero carbohydrates because all cheese is made from milk, which contains lactose (milk sugar). However, many aged cheeses contain less than 1 gram of carbs per serving, which allows them to be legally rounded down to '0g' on nutrition labels.

Among natural cheeses, aged, hard varieties like Parmigiano Reggiano and Gruyère are consistently among the lowest in carbs, often containing less than one gram per serving. Soft-ripened cheeses like Brie and Camembert are also very low.

During the cheesemaking and aging process, bacteria and rennet are added to milk to convert lactose into lactic acid. The longer a cheese ages, the more lactose is broken down, resulting in a lower carbohydrate content in the final product.

Yes, goat cheese is a great low-carb option. A ¼ cup serving of crumbled goat cheese contains less than 1 gram of net carbs. It is also naturally lower in lactose compared to many cow's milk cheeses.

On a strict keto diet, it is best to limit or avoid fresh cheeses like cottage cheese and ricotta, as they have higher lactose and carb content. Processed cheeses should also be avoided due to potential added carbs and unhealthy additives.

It is always a good practice to check nutrition labels, especially for processed cheese foods, flavored cheeses, or any cheese products with additional ingredients, to ensure no hidden carbs or sugars are present.

Yes, cheese is an excellent food for a keto diet due to its high fat and moderate protein content. By choosing the right low-carb, full-fat varieties, you can add flavor and satiety to your meals without compromising your diet.