Which cheese has no carbohydrates? The honest truth

November 22, 2025 •

4 min read

Although many cheeses are celebrated for their minimal carb counts, no natural cheese is truly 100% carbohydrate-free because milk contains lactose, a natural sugar. Understanding which cheese has no carbohydrates, or contains the lowest amounts, is key for those on low-carb diets.

Quick Summary

All cheese contains minimal carbs from lactose, but some hard, aged varieties are nearly carb-free per serving. The longer a cheese is aged, the lower its carb content becomes. Full-fat versions of cheeses like Parmesan and Gruyère are excellent low-carb choices.

Key Points

No True Zero-Carb Cheese: All cheese contains a trace amount of carbs from lactose, though aged, hard cheeses have a negligible amount per serving.
Aged Cheeses are Lowest in Carbs: The longer a cheese is aged, the more bacteria consume its lactose, resulting in a lower carbohydrate count.
Top Low-Carb Picks: Hard cheeses like Parmigiano Reggiano, Gruyère, and sharp cheddar are among the lowest in carbohydrates.
Avoid Processed Options: Processed cheeses and pre-shredded varieties often contain added starches and fillers that increase their carbohydrate content.
Read Labels Carefully: Due to FDA regulations, cheeses with less than 1g of carbs per serving can be labeled as zero-carb, so always be mindful.
Use High-Quality, Full-Fat Cheeses: Stick to full-fat versions of cheese for the best low-carb, high-fat profile and to avoid unnecessary additives.

The Honest Truth About Zero-Carb Cheese

Many low-carb dieters, particularly those following a ketogenic lifestyle, seek out foods with a true zero-carbohydrate count. While some nutritional labels may state "0g carbs," this is often due to FDA labeling regulations which allow foods with less than 1 gram of carbohydrates per serving to be rounded down. The reality is that all cheese, which is made from milk, contains trace amounts of lactose. The good news is that for many aged, hard cheeses, the carbohydrate content is so negligible it has a minimal impact on your daily intake. The key is understanding which types are naturally lowest in carbs and why.

Why Aged Cheeses Have the Lowest Carbs

The secret behind a cheese's low carbohydrate count lies in the aging process. During fermentation and aging, the healthy bacteria introduced during cheesemaking consume the lactose present in the milk. The longer a cheese is aged, the more lactose is broken down, resulting in a lower carbohydrate content in the final product. This is why hard cheeses that are aged for months or even years, like Parmigiano Reggiano, have a much lower carb count than fresher cheeses, such as ricotta or cottage cheese. The firmness of the cheese is a good indicator; generally, the harder the cheese, the lower the carbs.

The Best Cheeses for a Low-Carb Diet

For those seeking the lowest possible carbohydrate options, hard and semi-hard aged cheeses are the ideal choices. Always opt for full-fat, traditional varieties and avoid processed or low-fat versions, which often contain extra additives and starches that increase the carb count.

Here is a list of some of the best and lowest-carb cheese options:

Parmigiano Reggiano: Often cited as a true zero-carb cheese per ounce, this hard Italian cheese is an excellent choice.
Gruyère: This Swiss-style cheese offers a rich, nutty flavor and a very low carb count, around 0.1g per ounce.
Sharp Cheddar: Aged cheddar has a minimal carbohydrate count, typically less than 1g per ounce.
Provolone: A semi-hard Italian cheese that is a good low-carb option.
Muenster: A mild, semi-soft cheese that is also very low in carbohydrates.
Blue Cheese: Varieties like Gorgonzola are flavorful and low in carbs, with about 0.5g per ounce.
Brie and Camembert: These soft-ripened cheeses are surprisingly low in carbs, around 0.1g to 0.5g per 100 grams.

Cheese Comparison Table: Carbs per 1-ounce (28g) serving


Cheese Type	Carbohydrates (approximate)	Aging Process	Best for Low-Carb?
Parmigiano Reggiano	0 - 0.9g	Long-aged	Yes, often considered zero carb per serving
Gruyère	0.1g	Long-aged	Yes
Sharp Cheddar	<1g	Aged	Yes
Monterey Jack	0g	Aged	Yes
Provolone	1g	Aged	Yes
Brie	0.1g	Soft-ripened	Yes
Mozzarella (whole milk)	<1g	Fresh	Yes, but check label for brands with starches
Cream Cheese	1g	Fresh	Yes, but can add up
Cottage Cheese	1.5g per half cup	Fresh	Low-carb, but not keto-friendly in large amounts
American Cheese (processed)	1-2g+	Processed	No, typically contains added carbs

Cheeses to Limit or Avoid on a Strict Low-Carb Diet

While many cheeses are suitable for low-carb lifestyles, some are better left for a cheat day due to their higher carb counts. Fresher, high-moisture cheeses contain more residual lactose. Processed products also often harbor hidden sugars and starches.

Processed Cheeses: Items like American cheese singles or canned cheese spreads are highly processed and may contain stabilizers and starches that increase the carb load.
Pre-Shredded Cheese: These products often have added starches, like potato starch or cornstarch, to prevent clumping. Shredding your own cheese block is a safer low-carb bet.
Cottage Cheese and Ricotta: While not high-carb foods overall, their carb content is significantly higher than aged cheeses. They should be consumed in moderation, especially on a very strict ketogenic diet.

How to Incorporate Low-Carb Cheeses into Your Diet

Low-carb cheeses are incredibly versatile and can be enjoyed in many ways. For instance, you can use thin slices of provolone or swiss in a low-carb wrap. For snacks, make your own baked cheese crisps by baking small piles of shredded Parmigiano Reggiano on parchment paper until crispy. Blue cheese or goat cheese crumbles are excellent additions to a salad, while a dollop of cream cheese can thicken sauces or be used in low-carb dessert recipes. Pairing cheese with nuts or low-carb vegetables like celery is another satisfying snack option. You can also grate hard cheeses over steamed vegetables or use them to top low-carb pizzas.

Conclusion: Choose Your Cheese Wisely

In the quest for which cheese has no carbohydrates, it's clear that the 'zero-carb' label is an exaggeration, but a useful shorthand for very low-carb options. The key takeaway is to prioritize hard, aged, full-fat cheeses and minimize intake of fresh or processed varieties. By understanding how the cheesemaking process affects carbohydrate levels, you can make informed choices that align with your dietary goals. Opt for high-quality, full-fat cheeses and enjoy them as a flavorful, nutritious addition to your low-carb lifestyle.

For more detailed nutritional information, especially when it comes to specific brands, always check the product's nutrition label and ingredient list.

Frequently Asked Questions

Parmigiano Reggiano, the authentic Italian cheese, is often considered to have zero carbs per standard one-ounce serving because the long aging process removes almost all of the lactose.

According to FDA rules, food products that contain less than 1 gram of carbohydrates per serving can be legally labeled as having zero carbs. The actual value is simply rounded down.

While shredded cheese is convenient, many brands add starches like potato starch to prevent clumping. This increases the carbohydrate content. For the lowest carbs, it's best to shred your own cheese from a block.

Yes, generally. Fresher, softer cheeses like cottage cheese and ricotta have a higher moisture and lactose content than hard, aged cheeses, giving them a higher carbohydrate count.

Cream cheese is very low in carbs, typically around 1g per ounce, but it is not completely carb-free. It is still a popular choice for low-carb and keto diets.

For low-carb and ketogenic diets, full-fat cheeses are preferred. Low-fat varieties are often more processed and may contain added starches or other fillers to compensate for the removed fat, which can increase the carb count.

Hard, aged cheeses are the lowest in carbs. Parmigiano Reggiano is often cited as the lowest carb cheese, while others like aged cheddar and Gruyère also have very minimal carbohydrate counts.