Most keto dieters are thrilled to learn that cheese is not only allowed but encouraged on the high-fat, low-carb ketogenic diet. Because cheese is rich in fat and protein while being naturally low in carbohydrates, it fits perfectly within the macronutrient profile of a keto eating plan. However, not all cheeses are created equal, and making informed choices is crucial for staying within your daily carb limits. The key is to select full-fat, natural varieties and to be mindful of portion sizes, as cheese is calorie-dense.
Understanding Macros in Cheese
When evaluating a cheese for keto, the primary factors are its fat and carbohydrate content. Most of the carbohydrates in cheese come from lactose, the natural sugar in milk. As cheese ages, the lactose content decreases, which is why hard, aged cheeses are typically the lowest in carbs. Full-fat versions are superior to low-fat or non-fat options on keto, as they provide the high fat necessary for ketosis while often having fewer carbohydrates. Pre-shredded cheeses sometimes contain starches to prevent caking, which can add unnecessary carbs; shredding a block of cheese at home is the safest bet.
The Best Keto-Friendly Cheeses
Hard and Semi-Hard Cheeses
- Cheddar: An American favorite, cheddar is an excellent keto choice, providing high fat and minimal carbs (less than 1g per ounce). Sharp varieties can offer more flavor for a smaller amount. Opt for white cheddar over yellow, as some yellow varieties use annatto, which contains carbs.
- Parmesan: This hard, salty Italian cheese is exceptionally low in carbs, with about 1g per ounce. It’s perfect for grating over vegetables or salads and can be baked into crispy crackers.
- Swiss and Gruyere: Known for their nutty flavors, these cheeses are very low in carbs and high in fat. Gruyere, a type of Swiss, is one of the lowest-carb options available, with about 0.1g per ounce.
- Provolone and Monterey Jack: These versatile, melty cheeses are great for sandwiches or recipes, with both offering low carb counts per ounce.
Soft and Semi-Soft Cheeses
- Brie and Camembert: These creamy, soft cheeses are high in fat and very low in carbs (around 0.1g per ounce), making them a delicious and indulgent keto option.
- Cream Cheese: A keto favorite for everything from fat bombs to cheesecake, one ounce typically contains about 1 gram of carbs and 8 grams of fat. Look for brands without added sweeteners.
- Goat Cheese (Chèvre): With almost no carbs, goat cheese is tangy and rich, pairing well with salads and omelets. It is also lower in lactose than cow's milk cheese, which can benefit those with sensitivities.
- Feta: This tangy, salty cheese is low in carbs, at around 1.1-1.5g per ounce. It is a fantastic addition to salads and other Mediterranean-inspired keto dishes.
Blue Cheeses
- Blue Cheese and Gorgonzola: These flavorful, pungent cheeses add a punch to salads, sauces, or dips with a low carb count, usually around 0.6-0.7g per ounce.
Cheeses to Limit or Avoid on Keto
While most natural, full-fat cheeses are fine, some types should be consumed cautiously or avoided altogether:
- Processed Cheese: Products like American cheese singles or canned cheese spreads are often made with fillers, oils, and stabilizers that add carbs and are not nutrient-dense. It is best to avoid these heavily processed products.
- Cottage Cheese and Ricotta: These fresh cheeses are higher in lactose and therefore contain more carbs than aged cheeses. While a small portion of full-fat cottage or ricotta can fit into a keto plan, moderation is essential due to the higher carb load.
- Low-Fat and Non-Fat Cheeses: These versions often have added starches or gums to compensate for the removed fat, which can increase the carb content. Since keto prioritizes high-fat intake, full-fat is always the better option.
Comparison of Popular Keto Cheeses
| Cheese Type | Carbs (per oz) | Fat (per oz) | Protein (per oz) | Notes |
|---|---|---|---|---|
| Goat Cheese | ~0.6g | ~8.5g | ~5g | Tangy, creamy, lower in lactose. |
| Cream Cheese | ~1g | ~8g | ~2g | Versatile for desserts and savory dishes. |
| Brie | ~0.1g | ~8g | ~6g | Soft, creamy, and decadent. |
| Cheddar | <1g | ~9g | ~7g | Popular, versatile, better to choose sharp. |
| Blue Cheese | ~0.6g | ~8g | ~6g | Pungent, flavorful, great for salads. |
| Mozzarella | ~1.6g | ~5.6g | ~6.7g | Melty, good for pizza; choose whole milk variety. |
| Parmesan | ~1g | ~7g | ~10g | Hard, salty, great for topping and crisps. |
Creative Ways to Use Cheese on Keto
Integrating cheese into your keto diet goes far beyond a simple slice. Its versatility makes it a staple ingredient in countless low-carb dishes:
- Homemade Keto Crackers: Bake grated parmesan or cheddar in thin layers on parchment paper until crispy for a crunchy, salty snack.
- Melted Toppings: Melt any low-carb cheese over baked broccoli, cauliflower, or asparagus for an added boost of fat and flavor.
- Keto Pizza: Use mozzarella and other low-carb cheeses on a cauliflower or almond flour crust.
- Cheese Wraps: Melt a slice of provolone or cheddar and use it as a wrap for deli meats and other fillings.
- Snack Roll-Ups: Wrap slices of cheese around deli meat or low-carb vegetables like pickles for a quick, filling snack.
Making Dairy-Free Keto Cheese
For those who can't tolerate dairy but still want a creamy, cheesy fix, there are keto-friendly dairy-free alternatives. Recipes can be made using ingredients like soaked cashews, coconut milk, and nutritional yeast to replicate the texture and flavor of cheese. These can be excellent for anyone needing to avoid dairy for health or ethical reasons. For a guide to homemade dairy-free cheese alternatives, consider checking out this recipe resource.
Conclusion
Cheese is a valuable ally on the ketogenic diet, providing flavor, texture, and essential macros that support ketosis. By focusing on full-fat, natural varieties and avoiding processed options with added carbs, you can enjoy a wide array of cheeses guilt-free. Hard and aged cheeses are generally the safest bets due to their low lactose content, while softer cheeses like cream cheese offer versatility for both sweet and savory applications. As with any food, portion control is key, but with a little knowledge, cheese can be a delicious and satisfying part of your keto journey.
