Which cheese is no carb? Unpacking the Truth for Low-Carb Diets

October 21, 2025 •

4 min read

A common misconception is that some cheeses are completely free of carbohydrates. In reality, while some aged or fresh varieties can be listed as 'zero carb' on nutrition labels, this often means they contain less than one gram per serving, as permitted by the FDA. For those asking, 'Which cheese is no carb?', the key lies in understanding that while no cheese is truly zero-carb, certain types come exceptionally close, especially aged and fresh cheeses.

Quick Summary

The aging process and moisture content significantly affect a cheese's carb count. Aged, hard cheeses like Parmigiano Reggiano and soft-ripened types such as Brie are exceptionally low in carbs, while fresh and processed cheeses can contain more. Prioritizing full-fat, unprocessed options is best for a low-carb lifestyle.

Key Points

No True Zero-Carb Cheese: All cheese contains a negligible amount of carbs from residual lactose, but some have less than one gram per serving and can be labeled as 'zero carb'.
Aged Cheeses are Lowest in Carbs: The longer a cheese is aged, the more lactose is consumed by bacteria, resulting in a lower carbohydrate count.
Best Low-Carb Choices: Aged hard cheeses like Parmigiano Reggiano and certain soft-ripened types such as Brie and goat cheese offer the lowest carbohydrate content.
Prioritize Full-Fat, Unprocessed Cheeses: Avoid low-fat and processed cheeses, which often contain added fillers and thickeners that increase their carb count.
Mind Portion Sizes: Even very low-carb cheeses contain calories and trace carbs that can add up, so portion control is important for managing overall intake.
Read Nutritional Labels: Always check the specific nutrition label on cheese products to verify carb content, as it can vary by brand and processing methods.

The Science Behind Carbs in Cheese

Cheese is a dairy product, and milk, its primary ingredient, contains lactose, a natural milk sugar and carbohydrate. Therefore, all cheeses inherently contain at least a minimal amount of carbs. The reason certain cheeses have a near-zero carb count comes down to the cheese-making and aging process. During fermentation, bacteria and cultures are introduced to the milk, and these microorganisms consume the lactose. In cheeses that are aged for longer periods, more lactose is broken down, resulting in a lower final carbohydrate content. This is why hard, aged cheeses are often a preferred choice for ketogenic and other low-carb diets.

Navigating 'Zero Carb' Labels

Understanding food labeling is critical, particularly for those on strict low-carb diets. The U.S. Food and Drug Administration (FDA) allows companies to label a food product as '0 carbs' if it contains less than 1 gram of carbohydrates per serving. This means a cheese labeled as zero-carb still contains trace amounts that can add up if consumed in large quantities. For example, Parmigiano Reggiano is often cited as having 0g of carbs per ounce, making it one of the most reliable options for keeping carb intake minimal. However, it is always wise to check the nutritional information and be mindful of serving sizes.

The Lowest-Carb Cheeses

For those seeking the closest thing to a no-carb cheese, here are some of the best choices, based on an approximate 1-ounce (28g) serving:

Parmigiano Reggiano: Considered by many to be the king of cheeses, this hard, aged Italian cheese has approximately 0g of carbs per serving. Its rich, nutty flavor means a little goes a long way.
Goat Cheese (Chevre): Certain soft varieties of goat cheese can contain 0g of carbs per ounce, making it an excellent option. It is also lower in lactose than many cow's milk cheeses, benefiting those with mild intolerances.
Brie and Camembert: These soft-ripened cheeses typically contain around 0.1g of net carbs per serving. Their creamy texture makes them a decadent addition to any meal.
Danish Blue Cheese: Known for its sharp, salty flavor, this blue cheese has an impressive 0.0g net carbs per serving.
Gruyere: A firm Swiss cheese with a nutty, sweet flavor, Gruyere has a very low carb count, often around 0.1-0.4g per ounce.
Cheddar: This versatile cheese, especially the aged and sharper varieties, is a staple low-carb choice, with around 0.4g to 0.7g of carbs per ounce.

Cheeses to Limit or Avoid

When following a strict low-carb diet, certain cheese varieties should be limited or avoided due to their higher carb content or processing methods:

Fresh Cheeses: While some are low, fresh cheeses like cottage cheese and ricotta have more residual lactose and thus more carbs. A half-cup serving of cottage cheese contains around 5g of carbs.
Low-Fat and Fat-Free Cheeses: These options often contain fillers and thickeners to compensate for the fat removal, which increases the carbohydrate count. For low-carb diets, the higher fat content of full-fat cheese is desirable.
Processed Cheese: American cheese slices and canned cheese products contain emulsifiers, oils, and other additives that can raise their carb count and offer fewer nutritional benefits. Opt for natural, unprocessed cheese instead.

Culinary Uses for Low-Carb Cheeses

Incorporating low-carb cheese into your diet is simple and can add significant flavor and texture to your meals. For example, aged Parmigiano Reggiano and hard cheddar can be grated over salads or vegetables, while softer cheeses like Brie can be spread on keto-friendly crackers. Consider baking small piles of shredded Parmigiano Reggiano or Cheddar to create crispy cheese crisps for snacking. Goat cheese crumbles are perfect for salads and omelets, and blue cheese adds a pungent kick to dressings and steak toppings. The meltability of cheeses like Gouda and Monterey Jack makes them ideal for topping keto-friendly burgers or creating sauces.

Comparison Table: Low-Carb vs. Higher-Carb Cheeses


Cheese Type	Carb Count (per 1 oz / 28g)	Notes	Best For Low-Carb?
Parmigiano Reggiano	Approx. 0g	Aged, hard cheese; nutty, rich flavor	Yes
Goat Cheese	Approx. 0g	Creamy, tangy; lower in lactose	Yes
Brie	Approx. 0.1g	Soft-ripened; rich, creamy texture	Yes
Cheddar (Aged)	Approx. 0.4-0.7g	Popular, versatile; flavor intensifies with age	Yes
Cottage Cheese	Approx. 1.3g (per 1oz)	Fresh, soft cheese; higher residual lactose	No (Higher Carb)
Ricotta	Approx. 1.5g (per 1oz)	Fresh, creamy Italian cheese; higher residual lactose	No (Higher Carb)
Processed American	Approx. 1-2g (per 1oz)	Heavily processed with fillers; variable carb count	No (Processed)

Conclusion

No cheese is technically a 'no carb' food, but the good news for low-carb enthusiasts is that many delicious and flavorful cheeses are nearly free of carbohydrates. Hard, aged, and certain soft-ripened varieties are your best bet, thanks to the cheese-making process that naturally breaks down lactose. For the lowest carb counts, focus on high-quality, full-fat, unprocessed cheeses and always check the label. By choosing wisely, you can continue to enjoy cheese as a rich, satisfying part of your nutritious diet while staying within your carb goals.

For more detailed nutritional information and guidance on incorporating low-carb dairy into your diet, consider consulting a reliable resource like Healthline.

Frequently Asked Questions

All cheese is made from milk, which contains lactose, a natural sugar and carbohydrate. While the aging process significantly reduces lactose, a trace amount will always remain, meaning no cheese is completely carb-free.

Parmigiano Reggiano is often listed as having 0 grams of carbs per ounce. Some varieties of goat cheese and Danish blue cheese are also cited as having a negligible or 0g net carb count per serving.

Yes, aged cheeses are generally better for low-carb diets. During the aging process, bacteria consume the lactose, which means cheeses aged longer, like Parmesan, have a lower carb count.

Low-fat and fat-free cheeses are not ideal for low-carb diets because they often contain added fillers, starches, and other thickeners to enhance their texture and flavor, which increases their carbohydrate content.

It is best to limit or avoid processed cheeses. They are often made with additives and emulsifiers, which can increase the carb count, and they offer fewer nutritional benefits than natural cheeses.

While many cheeses are keto-friendly, they still contain calories and trace carbs. The amount you can consume depends on your daily carb limits and overall caloric needs. Portion control is key.

Generally, hard, aged cheeses like Parmesan have very low carb counts due to fermentation. Softer, fresher cheeses like cottage cheese and ricotta tend to have a higher carbohydrate content because they retain more lactose.