What is the best cheese for no carbs?

November 12, 2025 •

4 min read

According to the USDA, many hard, aged cheeses naturally contain minimal to zero carbohydrates due to the fermentation process. For anyone looking for the best cheese for no carbs, this means focusing on specific varieties rather than eliminating cheese altogether. Aged cheeses naturally have less lactose, the milk sugar that contributes to carb count, making them an ideal choice for low-carb diets.

Quick Summary

This guide details the top cheese varieties that contain zero or minimal carbohydrates, perfect for those on ketogenic or other strict low-carb diets. It explores which types are best for managing carb intake and avoiding hidden sugars. Full-fat, minimally processed, aged cheeses are the best options, while processed and pre-shredded products should be avoided. The fermentation process naturally reduces the lactose content, minimizing the carb count.

Key Points

Aged Cheeses are Lowest in Carbs: Hard, aged cheeses like Parmigiano Reggiano have minimal or no carbohydrates because the lactose is broken down during the aging process.
Parmigiano Reggiano is a Zero-Carb Star: Authentic Parmigiano Reggiano is one of the top choices, with zero grams of carbs per ounce, making it a perfect keto condiment or snack.
Full-Fat is Key: Always choose full-fat, unprocessed cheese over low-fat, non-fat, or processed varieties, as the latter often contain added carbs and fillers.
Avoid Pre-Shredded and Processed Products: Pre-shredded cheeses can contain starches to prevent clumping, and processed cheeses are packed with non-keto additives.
Many Varieties are Low-Carb: In addition to Parmesan, aged cheddar, goat cheese, blue cheese, Brie, and cream cheese are all excellent, low-carb options for your diet.
Always Check Labels: Carb counts can vary by brand, so double-checking the nutritional information is the safest way to confirm a cheese's carb content.

Understanding Carbs in Cheese

Cheese is a staple for many on low-carb or ketogenic diets because most types are naturally high in fat and low in carbohydrates. However, not all cheeses are created equal when it comes to carb content. The key to finding the lowest-carb options lies in understanding the cheesemaking process. During fermentation and aging, the lactose (milk sugar) in the milk is converted into lactic acid. The longer a cheese is aged, the more lactose is consumed by the cultures, resulting in a lower carb count. This is why hard, aged cheeses tend to have the fewest carbs, while fresher, softer cheeses may have more. Additionally, processed cheeses often contain additives, starches, and other ingredients that can increase their carb content, so it's always best to choose whole, full-fat blocks of cheese.

The Top Contenders for Zero to Minimal Carbs

When seeking out the best cheese for no carbs, certain varieties consistently rise to the top. Aged cheeses, in particular, are excellent choices.

Parmigiano Reggiano: Often cited as the king of low-carb cheeses, authentic Parmigiano Reggiano contains zero grams of carbohydrates per ounce. Its intensely nutty and salty flavor means a little goes a long way, making it perfect for grating over dishes or making crispy cheese crisps.
Goat Cheese: This tangy, creamy cheese is another top-tier option. Many varieties of goat cheese contain minimal carbs, with some reporting as low as 0.2 grams per ounce. It's a great addition to salads, omelets, and appetizers.
Brie and Camembert: These soft-ripened cheeses are surprisingly low in carbs, with some versions containing as little as 0.1 gram per ounce. They offer a rich, creamy texture that works wonderfully on low-carb crackers or baked as an appetizer.
Aged Cheddar: While carb content can vary, high-quality aged cheddar is an excellent keto-friendly choice. An ounce can contain less than 1 gram of carbs, along with a high fat and moderate protein content.
Certain Blue Cheeses: Varieties like Gorgonzola and Roquefort are known for their minimal carbohydrate content and pungent, flavorful taste. An ounce of blue cheese can offer a big flavor punch with very few carbs.

Comparison of Low-Carb Cheese Varieties


Cheese Type	Carbs (per 1 oz)	Flavor Profile	Best Uses
Parmigiano Reggiano	0g	Pungent, nutty, salty	Grating, crisps, salads
Goat Cheese	<1g	Tangy, earthy, creamy	Salads, appetizers, omelets
Brie/Camembert	~0.1g	Rich, creamy, buttery	Baked, cheese boards
Aged Cheddar	<1g	Mild to extra-sharp	Snacking, cooking, melting
Blue Cheese	<1g	Sharp, tangy, strong	Dressings, salads, sauces
Cream Cheese	<1g	Mild, creamy, versatile	Baking, spreads, fat bombs

What to Avoid: Hidden Carbs in Cheese

While many natural, full-fat cheeses are low in carbs, there are certain types and preparations you should avoid on a strict low-carb diet. These include:

Processed Cheeses: American cheese singles, spray cheese, and other processed varieties often contain added starches, preservatives, and emulsifiers that drive up the carb count.
Pre-Shredded Cheeses: To prevent clumping, many manufacturers add starches like potato starch or cornstarch to pre-shredded cheese. It's always best to buy a block and shred it yourself.
Low-Fat or Fat-Free Cheeses: When fat is removed from cheese, it is often replaced with other ingredients, including thickeners or sugars, to improve texture and flavor. This can significantly increase the carbohydrate content.
Higher-Carb Fresh Cheeses: While some fresh cheeses like full-fat ricotta and cottage cheese can be fine in moderation, they contain more carbs than aged cheeses. Be sure to monitor portion sizes if you choose to include them in your diet.

Incorporating No-Carb Cheese into Your Diet

There are countless ways to enjoy the best cheese for no carbs while on a ketogenic or other low-carb eating plan. For a simple snack, create cheese crisps by baking small piles of shredded Parmigiano Reggiano or aged cheddar until golden and crispy. A tangy goat cheese can be crumbled over a fresh salad with olive oil and herbs. For a delicious and easy meal, a simple frittata with goat cheese and mushrooms is an excellent option. If you need a creamy texture for dips or spreads, full-fat cream cheese is a perfect, low-carb base. Always prioritize high-quality, full-fat, and unprocessed cheese for the best nutritional profile and flavor.

The Importance of Label Reading

While this guide provides general advice, the carb content can vary slightly between brands and varieties. Therefore, it is crucial to always read the nutritional label to verify the carb count, especially if you are on a very strict low-carb regimen. Look for products with the fewest ingredients and avoid those with added fillers or starches. A full-fat, high-quality cheese will provide the best macro ratio for fueling a low-carb diet. For more tips on low-carb living, a reliable resource is the Diet Doctor guide to low-carb dairy.

Conclusion

For those on a ketogenic or very-low-carb diet, cheese can be a flavorful and versatile component of your meals. The best cheese for no carbs is generally an aged, hard cheese like Parmigiano Reggiano, which contains zero carbs. Other excellent low-carb options include aged cheddar, goat cheese, Brie, and many blue cheeses. To ensure you are keeping your carb intake minimal, always opt for full-fat, unprocessed varieties and check the nutritional labels. By making mindful choices, you can enjoy the rich flavors of cheese without compromising your dietary goals.

Frequently Asked Questions

Authentic Parmigiano Reggiano is well-known for having zero grams of carbohydrates per serving due to its extensive aging process. Some varieties of goat cheese and aged blue cheese also approach zero carbs.

During the aging and fermentation process, the bacteria consume the naturally occurring lactose (milk sugar), which is the source of carbohydrates in cheese. The longer a cheese is aged, the more lactose is converted, resulting in a lower carb count.

No, processed cheese products like American singles or spray cheese should be avoided. They are typically made with fillers, emulsifiers, and starches that increase their carbohydrate content and offer little nutritional value.

Yes, most full-fat cheeses are very suitable for a keto diet due to their high fat, moderate protein, and low carb content. They are a great way to add flavor and healthy fats to your meals.

Pre-shredded cheeses often contain anti-caking agents like cornstarch or potato starch, which add extra carbohydrates. For the lowest carb content, it is best to buy block cheese and shred it yourself.

Many soft cheeses, including Brie and Camembert, are surprisingly low in carbohydrates. Some varieties contain as little as 0.1 gram of carbs per ounce, making them an excellent choice for a low-carb diet.

If you are lactose intolerant, hard, aged cheeses are often the best choice. Due to the breakdown of lactose during aging, they contain minimal lactose and are generally easier to digest than fresher, softer cheeses.