What Cheese Has No Carbs In It?

January 12, 2026 •

4 min read

While most natural cheeses contain minimal carbohydrates, with some aged varieties having virtually zero, no commercial cheese can be certified as absolutely carb-free. The small traces of carbs come from lactose, the milk sugar that is mostly eliminated during the fermentation and aging process. For those on strict low-carb or ketogenic diets, focusing on aged cheeses and checking nutritional labels is key to minimizing intake.

Quick Summary

The carb content in cheese varies, stemming primarily from lactose; aged cheeses, like certain varieties of goat and blue cheese, are the lowest in carbs, sometimes registering at zero per serving. Processed cheeses and fresher options generally contain more carbs due to added ingredients or higher residual lactose. Choosing natural, full-fat versions is best for low-carb lifestyles.

Key Points

Aged Cheeses Are Lowest in Carbs: Cheeses that are aged longer, like Gruyère and Parmesan, have minimal carbohydrates because the lactose is broken down over time.
Not All Cheeses Are Created Equal: Fresh cheeses (like ricotta or cottage cheese) and processed varieties (like American cheese) typically contain more carbs than hard, aged options.
Some Cheeses Have 'Zero' Carbs per Serving: Certain types, including some goat and blue cheeses, are often listed as having 0 grams of carbs per 1-ounce serving on nutritional labels.
Lactose is the Source of Carbs: The small amount of carbohydrates found in cheese comes from lactose, the natural sugar in milk, which is mostly drained away with the whey.
Read Labels for Exact Counts: For precise carb information, especially on stricter diets, always check the nutritional label, as content can vary between brands and aging times.
Go for Full-Fat Versions: Full-fat cheeses are generally better for low-carb diets and do not contain the added fillers sometimes found in low-fat or processed alternatives.

Do Any Cheeses Truly Have Zero Carbs?

The search for a cheese with absolutely zero carbohydrates is a common one for those following ketogenic or very low-carb diets. The truth is, while some cheeses are extremely low in carbohydrates—to the point that they are often listed as having '0g carbs' per a standard serving—trace amounts may still be present. The level of carbohydrates in cheese is directly related to the amount of lactose, or milk sugar, that remains after the cheesemaking process.

The Impact of the Cheesemaking Process on Carbs

During cheese production, milk is curdled and separated into curds (solids) and whey (liquid). The majority of the milk's lactose is carried away with the whey. This process significantly reduces the carbohydrate content in the final product. For aged cheeses, the lactose that remains in the curds is consumed by bacteria over time, further minimizing the carb count. This is why cheeses aged for a long time, such as hard Parmesan, often have the lowest carbohydrate counts.

Cheeses with the Lowest Carbohydrate Content

Several cheeses are well-known for their minimal carbohydrate content, making them top choices for low-carb eaters. These include:

Goat Cheese: Certain types of goat cheese, particularly soft varieties, have been found to contain zero carbs per 1-ounce serving. It's a tangy, creamy option for adding flavor to salads or spreading on keto-friendly crackers.
Blue Cheese: Artisanal blue cheeses, such as Gorgonzola, often contain zero carbs per serving. Their bold, salty flavor is perfect for dressings or crumbling over steaks.
Gruyère: This hard, aged Swiss cheese is also frequently listed as having zero grams of carbs per 1-ounce serving. It has a nutty, savory flavor that works well in many recipes.
Brie and Camembert: These creamy, soft cheeses are very low in carbohydrates, typically with less than 0.5 grams per ounce. They are excellent for cheese boards or baked appetizers.
Parmigiano Reggiano: Considered the king of cheeses by some, true Parmigiano Reggiano is aged extensively, resulting in a near-zero carb profile. It adds a sharp, nutty flavor when grated over dishes or eaten on its own.

Comparison of Cheese Carb Content

To help visualize the difference, here is a comparison table of the approximate carbohydrate content per 1-ounce serving for several popular cheese types:


Cheese Type	Total Carbs (g)	Notes
Goat Cheese	0 - <0.5	Very low carbs, especially in soft varieties.
Blue Cheese	0 - 0.7	Carb count can vary by type; some are zero.
Gruyère	0 - 0.4	Hard, aged cheese with minimal carbs.
Brie	0.1 - 0.5	Soft and creamy with low carb content.
Cheddar (Sharp)	0.4 - 0.6	Aged varieties have fewer carbs.
Swiss	0.4 - 1.5	Varies; aged versions are lower.
Mozzarella	0.7 - 1.0	Higher in fresh versions.
Cream Cheese	1.0 - 1.6	Low but not zero carbs.
Feta	1.1 - 2.0	Higher sodium, slightly higher carbs.
American Cheese	1.3 - 2.0	Often processed with additives.
Cottage Cheese	~1.3 / oz	Higher carb count per ounce; contains more lactose.
Ricotta	~1.5 / oz	Contains more residual lactose.

Higher-Carb Cheeses to Limit on a Strict Diet

While most natural, unprocessed cheeses are keto-friendly, some varieties contain more carbohydrates and should be consumed in moderation on a strict diet. These include fresher, unaged cheeses that retain more lactose, as well as processed cheese products that may contain added starches and sweeteners. Examples include cottage cheese, ricotta, and pre-packaged American cheese singles. It is always best to check the nutritional label to be sure.

Incorporating Low-Carb Cheese into Your Diet

For those on low-carb and ketogenic diets, cheese is a fantastic source of fat and protein. It is versatile enough to be used in countless recipes. Here are some ideas:

Snacks: Enjoy a simple snack of a low-carb cheese like aged cheddar or Swiss. Pair it with celery sticks or nuts for added texture.
Melting: Melt Gruyère or provolone for a satisfyingly gooey topping on burgers or baked vegetables.
Salads: Crumble goat cheese or blue cheese over a fresh green salad for a powerful flavor boost.
Crisps: Bake shredded Parmesan or cheddar into crispy, savory crackers for a low-carb alternative to traditional snacks.
Sauces: Create rich, creamy sauces with cream cheese or mascarpone, which are low-carb but require mindful portioning due to their higher carb count per serving compared to aged hard cheeses.

For additional resources on low-carb eating, explore guides from reputable sources such as Healthline's article on cheese and diabetes.

Conclusion

While no cheese is guaranteed to be 100% free of carbohydrates due to the presence of lactose in milk, many aged and certain fresh cheeses contain such minuscule amounts that they can be effectively considered 'no-carb' for most purposes. The key to success on a low-carb or keto diet is to prioritize aged, natural cheeses, like Gruyère, aged Parmesan, and certain goat and blue cheeses, which have the lowest residual lactose. By reading labels and understanding which types of cheese to favor, you can confidently enjoy dairy while staying on track with your nutritional goals.

Frequently Asked Questions

Cheeses with the lowest carbohydrate content include aged varieties like Parmigiano Reggiano, Gruyère, and sharp cheddar, as well as some blue cheeses and soft goat cheeses. Many of these contain less than one gram of carbohydrates per ounce.

Aged cheeses have fewer carbs because the lactose, or milk sugar, is broken down by bacteria during the aging and fermentation process. The longer the cheese ages, the less lactose remains.

Yes, most cheeses are excellent for a keto diet due to their high fat and low carbohydrate content. Prioritize aged and full-fat options while being mindful of portion sizes due to their calorie density.

Some soft goat cheeses are listed as having 0 grams of carbohydrates per 1-ounce serving, making them a great choice for a carb-conscious diet. However, it's always wise to check the specific product label.

Processed cheese products often contain added starches, thickeners, and sweeteners to achieve their desired texture and taste, which increases their overall carbohydrate count compared to natural cheeses.

While many artisanal blue cheeses like Gorgonzola are listed with 0 grams of carbs per serving, the count can vary slightly between types. Most blue cheeses, however, have very low carbohydrate content.

Compared to hard aged cheeses, cottage cheese and ricotta contain significantly more carbs per serving because they are fresher and retain more of the milk's lactose. They are not recommended for strict low-carb diets.