Which cheese is best for a low carb diet? The ultimate guide

November 17, 2025 •

4 min read

Many natural cheeses are naturally very low in carbohydrates, containing less than one gram per ounce. When following a restricted eating plan, knowing which cheese is best for a low carb diet is key to enjoying flavor without derailing your progress. This article breaks down the best options and explains why not all cheeses are created equal for those watching their carb intake.

Quick Summary

This guide details the best low-carb cheese options, explains why aged cheeses have fewer carbs, and advises on which processed and low-fat varieties to avoid. It covers popular cheeses and offers tips for incorporating them into your diet successfully.

Key Points

Aged cheese is best: Harder, aged cheeses like Parmesan, Cheddar, and Swiss are generally the lowest in carbohydrates because the lactose has been broken down during the aging process.
Soft cheeses can be low-carb: Don't overlook soft cheeses such as Brie, Camembert, and Goat cheese, which also have minimal carbs.
Avoid processed cheese: Steer clear of processed cheese singles and spreads, as they often contain added starches, sugars, and preservatives that increase carb content.
Full-fat over low-fat: Always choose full-fat cheese over low-fat or reduced-fat varieties, as these often add fillers and have higher carb counts.
Be mindful of fresh cheese portions: Fresher, softer cheeses like cottage cheese and ricotta contain more carbs and should be consumed in moderation on a low-carb diet.
Shred your own cheese: Pre-shredded cheese can contain starches to prevent clumping, so buying a block and shredding it yourself is the lower-carb choice.

Understanding Carbs in Cheese

Cheese is a staple of many low-carb and ketogenic diets due to its favorable macronutrient profile: high in fat and protein, and naturally low in carbohydrates. The primary carbohydrate in milk and dairy products is lactose. During the cheesemaking and aging process, beneficial bacteria consume much of this lactose, converting it into lactic acid. This is why harder, aged cheeses typically contain fewer carbs than softer, fresher varieties. However, not all cheese is created equal, and some types are far better suited for low-carb consumption than others.

The Best Aged and Hard Cheeses

Aged cheeses are among the most carb-friendly options available. Their long aging process leaves very little lactose behind, resulting in minimal carbohydrates.

Parmesan: A hard, sharp, and flavorful Italian cheese, Parmesan is a low-carb superstar. Its intense flavor means a little goes a long way. It is excellent grated over salads or roasted vegetables.
Cheddar: Available in a wide range of flavors, from mild to extra-sharp, aged cheddar is a versatile and popular low-carb choice. The sharper the cheddar, the lower the carb count tends to be.
Swiss and Gruyère: These nutty, firm cheeses are low in carbs and sodium, making them good for those monitoring salt intake.

Soft and Semi-Soft Low-Carb Cheeses

While often containing slightly more moisture than their hard counterparts, several soft cheeses still maintain an impressive low-carb profile.

Goat Cheese (Chèvre): This creamy, tangy cheese is often made from goat's milk, which is naturally lower in lactose for some people. It is extremely low in carbs and adds a unique flavor to salads and appetizers.
Brie and Camembert: These buttery, soft-ripened cheeses have a carb count that is close to zero, making them excellent choices for pairing with low-carb crackers or nuts.
Blue Cheese: Known for its pungent, salty taste, blue cheese contains minimal carbohydrates and is perfect for adding bold flavor to dressings, dips, or salads.

Full-Fat Cream Cheeses

Full-fat cream cheese is a favorite for keto and low-carb bakers and cooks because it is high in fat and low in carbs. It can be used in savory dips, sauces, and desserts. Always opt for the full-fat version and check the label for any added sugars or thickeners, as these can increase the carb count.

Which Cheeses to Avoid

Not every dairy product or cheese alternative is suitable for a low-carb diet. These options often contain hidden carbs, starches, and other additives.

Processed Cheese: Products like American cheese singles, cheese spreads, and spray cheese are often high in carbs and contain unhealthy additives and preservatives. Look for FDA labels like “pasteurized process cheese food” as a red flag.
Low-Fat or Reduced-Fat Cheese: In order to compensate for a reduction in fat and flavor, manufacturers often add thickeners, gums, and other ingredients that can increase carbohydrate content. Always choose full-fat versions when possible.
Pre-Shredded Cheese: Many pre-shredded cheese bags contain added starches like potato starch or cornstarch to prevent clumping. Shredding your own cheese from a block is a safer and lower-carb alternative.
Cottage Cheese and Ricotta: While they offer excellent protein, these fresh cheeses are higher in carbs than their aged cousins. A small portion of full-fat cottage cheese might be acceptable, but larger servings can quickly exceed your daily carb limit.

Low-Carb Cheese Comparison Table

Here is a comparison of common low-carb cheese options based on their carbohydrate content per 100 grams, as referenced by recent nutritional data.


Cheese Type	Carbs (g) per 100g	Fat (g) per 100g	Protein (g) per 100g
Camembert	~0.1g	~23g	~20g
Goat Cheese	~0.4g	~30g	~25g
Cheddar	~0.4g	~33g	~23g
Brie	~0.5g	~28g	~21g
Blue Cheese	~0.7g	~29g	~21g
Parmesan	~0.9g	~25g	~35g
Swiss	~1.3g	~28g	~27g
Feta	~1.5g	~21g	~14g

How to Incorporate Low-Carb Cheese into Your Diet

There are countless ways to enjoy low-carb cheese while sticking to your diet. Here are a few ideas:

Snack on blocks: Cut hard cheese into cubes or slices for a quick, satiating, low-carb snack.
Make cheese crisps: Bake small piles of grated hard cheese like Parmesan or Cheddar until golden and crispy for a crunchy chip alternative.
Top salads and meals: Crumble feta or blue cheese over a fresh green salad, or top cooked vegetables with shredded cheddar or Parmesan.
Create rich sauces: Blend cream cheese or soft cheeses into sauces to add creaminess and flavor to low-carb pasta alternatives.
Choose grass-fed: Some studies show that grass-fed dairy contains more conjugated linoleic acid (CLA), a potentially beneficial fatty acid. Choosing products made from grass-fed milk can offer additional nutritional benefits.

Conclusion

For those on a low-carb diet, cheese can be a flavorful and nutrient-dense addition. By understanding the differences in carbohydrate content between aged and fresh cheeses, you can make informed decisions. The best options are typically aged, full-fat varieties like Parmesan, Cheddar, and Swiss, as well as softer options like Goat Cheese, Brie, and Blue cheese. Avoid highly processed cheeses and be mindful of high-carb fresh cheeses like ricotta and cottage cheese. Choosing the right kind of cheese and paying attention to portion sizes will allow you to enjoy dairy while staying on track with your dietary goals.

Resources

For more in-depth nutritional information and comparisons on various cheese types, consult databases like the USDA's FoodData Central.(https://www.verywellhealth.com/carbs-in-cheese-11784354)

Frequently Asked Questions

Cheese is calorie-dense due to its high fat content. While it's very low in carbs, overconsumption can lead to an excess of calories, which can hinder weight loss efforts. Portion control is key.

During the aging process, the bacteria used in cheesemaking ferments and consumes the natural milk sugar, lactose. The longer a cheese is aged, the more lactose is removed, resulting in a lower carbohydrate content.

Many people with lactose intolerance can tolerate aged, hard cheeses because they contain very little lactose. Options like Parmesan and aged Cheddar are often easier to digest. Soft cheeses, like Brie and Goat cheese, can also be low in lactose.

Many brands of pre-shredded cheese use starches, such as potato starch or cellulose, to prevent clumping. These starches add carbohydrates. It's best to buy whole blocks of cheese and shred them yourself to avoid these hidden carbs.

Low-carb cheese is versatile. You can make baked cheese crisps, use it to top salads, mix it into egg dishes, or create creamy sauces. Hard cheeses are great for snacking on their own or with nuts.

For most natural cheeses, the net carb count is the same as the total carb count, as they contain virtually no dietary fiber or sugar alcohols. However, always check the nutritional label, especially for processed varieties.

Full-fat cheese is always the better choice for a low-carb or keto diet. The goal is to replace carbs with healthy fats. Low-fat varieties often use additives and fillers to improve texture and flavor, which can increase their carb content.