What is the best cheese for keto diet?

November 23, 2025 •

4 min read

Many cheeses are perfect for the keto diet due to their high-fat, moderate-protein, and low-carb content. Determining the best cheese for a keto diet can be challenging, though. This guide details the most keto-friendly options to help you choose wisely.

Quick Summary

This guide details the best cheese options for a ketogenic diet, focusing on high-fat, low-carb varieties. It covers hard, soft, and specialty cheeses, and explains why certain options are suitable, providing guidance on which to limit or avoid.

Key Points

Prioritize High-Fat, Low-Carb Cheeses: Opt for full-fat hard cheeses like cheddar and parmesan for the best macro profile.
Read Labels to Avoid Additives: Processed and low-fat cheeses often contain starches and fillers that add unwanted carbs.
Moderation is Key: Even with high-fat, low-carb cheeses, portion control is important due to their calorie density.
Hard Cheeses Have Lower Carbs: Aged, hard cheeses like parmesan and cheddar typically have less lactose and fewer carbs than soft cheeses.
Soft Cheeses are Not Forbidden: Cream cheese, brie, and goat cheese are good options when consumed in moderation.
Avoid Processed and Low-Fat Varieties: Canned, spray, and low-fat cheeses often have higher carb counts and fewer nutritional benefits.
Integrate Cheese Creatively: Use keto-friendly cheeses in sauces, crisps, and toppings to add flavor and healthy fats to your meals.
Check Your Digestion: Cheese from goat's milk might be easier to digest for those with lactose sensitivity.

Top Cheese Choices for a Ketogenic Lifestyle

Cheese can be a delicious and versatile staple in a ketogenic diet, providing essential fats and flavor to a wide range of meals. The key is to select full-fat, minimally processed varieties while being mindful of carb counts, which can vary. Aged, harder cheeses generally contain less lactose and thus fewer carbs than softer or processed types.

Hard Cheeses: The Lowest Carb Options

Hard and semi-hard cheeses are typically the best choices for keto dieters. Their low moisture content concentrates fat and reduces lactose, the milk sugar that becomes carbohydrates. These options are perfect for grating over dishes, snacking, or melting.

Cheddar: A versatile and popular choice, cheddar is very low in carbs and high in fat. Available in mild to extra-sharp varieties, it can be enjoyed sliced, shredded, or as a base for sauces.
Parmesan: This hard, nutty cheese is packed with flavor and protein while remaining extremely low in carbs, making it ideal for sprinkling over salads and vegetable dishes.
Gouda: Known for its rich, creamy, and slightly sweet flavor, Gouda is another excellent low-carb option that melts beautifully.
Swiss: Distinctive for its holes and nutty taste, Swiss cheese is a solid keto choice with a balanced macronutrient profile.

Soft and Creamy Cheeses

While soft cheeses generally contain more carbs than hard cheeses, many are still perfectly suitable for a ketogenic diet, especially in moderation. Look for full-fat, high-quality brands and check the labels.

Brie: A decadent triple-cream cheese, Brie is surprisingly low in carbs and provides a creamy, rich texture perfect for pairing with nuts or berries.
Cream Cheese: A keto favorite, cream cheese is high in fat and very low in carbs, making it a staple for fat bombs, sauces, and low-carb baked goods.
Goat Cheese (Chevre): This cheese offers a tangy flavor and is lower in lactose than cow's milk cheeses, potentially making it easier to digest for some. It works wonderfully in salads and omelets.
Blue Cheese: With its strong flavor, a little blue cheese goes a long way. It is a flavorful, low-carb addition to salads and dressings.

Keto Cheese Comparison Table


Cheese Type	Carbs (per 1 oz)	Fat (per 1 oz)	Protein (per 1 oz)	Best For	What to Know
Cheddar	~0.4-1g	~9g	~7g	Snacking, melting	Versatile and widely available.
Parmesan	~1g	~7g	~10g	Grating, snacking	Sharp, nutty flavor; excellent for topping.
Brie	~0.1g	~8g	~6g	Appetizers, spreads	Creamy, high-fat option.
Goat Cheese	~0.6g	~8.5g	~5g	Salads, omelets	Tangy flavor, lower in lactose.
Cream Cheese	~1g	~10g	~2g	Sauces, baking	High in fat, versatile for recipes.
Blue Cheese	~1g	~8g	~6g	Dressings, toppings	Strong flavor means you use less.

Cheeses to Limit or Avoid on Keto

Not all cheeses are created equal when it comes to the ketogenic diet. Processed cheeses and certain fresh cheeses can be higher in carbs or contain undesirable ingredients. To maintain ketosis, it's best to minimize or eliminate the following:

Low-fat or non-fat cheese: These varieties remove fat and often add fillers or starches to compensate for texture, increasing the carb count.
Processed cheese (e.g., American singles, spray cheese): These products contain emulsifiers, preservatives, and added ingredients that are not beneficial on keto.
Cottage cheese: While a healthy option generally, full-fat cottage cheese contains around 5g of carbs per half-cup, which can quickly add up on a strict keto diet.
Ricotta cheese: Similar to cottage cheese, full-fat ricotta is higher in carbs, with about 9g per half-cup serving.

Incorporating Keto Cheese into Your Diet

There are countless ways to enjoy keto-friendly cheese beyond simple snacking. Get creative with these ideas:

Cheese Crisps: Bake small mounds of shredded cheddar, parmesan, or other hard cheese on a parchment-lined sheet until golden and crispy.
Sauces: Create a rich, low-carb cheddar sauce by melting cheese with heavy cream and butter.
Stuffed Meats: Stuff chicken or pork chops with cream cheese and herbs for a high-fat, flavorful meal.
Cheese Boards: Build a keto-friendly cheese board with Brie, blue cheese, and hard cheeses, paired with olives, nuts, and keto-friendly cured meats.

Conclusion: Finding the Right Balance for Your Keto Journey

Selecting the best cheese for a keto diet depends on personal preferences and macronutrient goals. For the lowest carb options, prioritize hard, aged cheeses like cheddar and parmesan. For creamy indulgence, full-fat Brie, cream cheese, and goat cheese are excellent choices. Always read labels to ensure no starches, fillers, or sugars have been added, especially in pre-shredded or processed versions. By focusing on high-quality, full-fat varieties and being mindful of portion sizes, cheese can remain a delicious and satisfying part of your ketogenic lifestyle. The versatility and rich flavor of these cheeses will make staying on track both easy and enjoyable. For further nutritional guidelines on the ketogenic diet, you can refer to resources like the National Institutes of Health.

Note: All nutritional information is based on general averages per 1-ounce (28-gram) serving. Always check specific product labels for precise values.

Frequently Asked Questions

Harder, aged cheeses such as Parmesan and aged cheddar typically have the lowest carbohydrate content. Some varieties, like Brie, also contain very few carbs.

Yes, cheese can be eaten daily in moderation as part of a balanced keto diet. It provides fat and protein, but remember it is also calorie-dense.

Both hard and soft full-fat cheeses can fit into a keto diet. Harder cheeses generally have fewer carbs, while many soft cheeses like cream cheese and Brie are also great options.

You should avoid processed cheeses, spray cheeses, and low-fat or non-fat varieties, as these often contain additives and added starches that increase the carb count.

Cottage cheese can be included, but it contains a higher carbohydrate count than other cheeses. Choose full-fat versions and monitor your portion size carefully.

Yes, there are keto-friendly dairy-free cheeses available, often made from nuts like macadamia. Always check the nutrition label for carb content.

To check if a cheese is keto-friendly, look for a full-fat version and read the nutrition label. A good choice will be high in fat and low in carbs, with minimal ingredients.