The ketogenic diet emphasizes high fat, moderate protein, and very low carbohydrate intake, which makes cheese a popular choice for many followers. However, not all cheeses are created equal. Several types can be surprisingly high in carbs or contain non-keto additives, posing a risk to maintaining ketosis. Understanding which cheeses are not keto and why is key to success on this diet.
Heavily Processed Cheeses
Processed cheeses are among the top varieties to avoid on a ketogenic diet. Unlike natural cheeses, which are simply fermented milk, processed cheese products contain various fillers, stabilizers, and emulsifiers that add unnecessary carbohydrates and unhealthy ingredients.
- American Cheese Singles: Often made with ingredients like whey powder, modified food starch, and emulsifiers, these individually wrapped slices are an immediate red flag. A single slice can contain a significant portion of a keto dieter's daily carb allowance.
- Spray Cheese and Canned Cheese: These products are heavily processed and contain inflammatory oils like canola or soybean oil, along with fillers and artificial colors, making them non-compliant with a clean ketogenic diet.
- Melting Cheeses (like Velveeta): These blocks are engineered for melting and contain a long list of ingredients that includes milk protein concentrate, modified food starch, and various additives, all contributing to a higher carb count.
- Pre-shredded Cheese: To prevent clumping, manufacturers often coat pre-shredded cheese with starches like potato starch or cellulose. These added carbs can accumulate quickly and should be avoided.
Low-Fat and Non-Fat Cheeses
While low-fat and non-fat dairy products may seem like a healthy choice, they are counterintuitive to the core principles of keto. Removing fat requires replacing it with something else to maintain a desirable texture and flavor, and that replacement is often a non-keto ingredient.
- Low-fat versions are not as satiating, which can lead to overeating and difficulty adhering to the diet.
- Fat provides the fuel source for ketosis. Choosing a low-fat option defeats the purpose of eating cheese on a high-fat diet.
- Many low-fat cheeses contain added gums or fruit-based thickeners, which drive up the carbohydrate count.
Fresh Cheeses to Watch: Ricotta and Cottage Cheese
Some fresh cheeses, while healthy in other contexts, are notably higher in carbohydrates than their hard, aged counterparts. These soft, spreadable varieties retain more lactose, the milk sugar that is fermented away in aged cheeses.
- Ricotta Cheese: This soft, whey-based cheese contains more carbs and less fat per serving compared to most keto-friendly cheeses. For example, a half-cup serving of whole-milk ricotta can have as much as 9 grams of carbs. While some can fit small amounts into a flexible keto plan, it's a type that requires careful portion control.
- Cottage Cheese: Similar to ricotta, cottage cheese contains a higher protein-to-fat ratio and a higher carb count. A half-cup serving can contain around 4–5 grams of carbohydrates. Full-fat versions are a better choice than low-fat, but even then, the macros make it a less-than-ideal choice for a strict ketogenic diet.
Cheese Carb Content Comparison Table
| Cheese Type | Carbs per 1oz (28g) | Keto Friendliness | Reason for Carbs/Exclusion |
|---|---|---|---|
| American Singles | ~2g | Not Keto | Heavy processing; added starches & fillers |
| Pre-Shredded | Varies (~1-2g+) | Not Keto | Anti-caking agents like starches added |
| Low-Fat Cheeses | Varies (Higher than full-fat) | Not Keto | Less fat, more carbs from fillers |
| Ricotta (Whole Milk) | ~5g per 1/4 cup | Portion Control | High lactose content; less fat |
| Cottage Cheese (Full-Fat) | ~4.5g per 1/2 cup | Portion Control | Higher protein, higher lactose |
| Cheddar (Aged) | <1g | Very Keto | Very low carb, high fat |
| Goat Cheese | <1g | Very Keto | Naturally low carb, high fat |
| Parmesan | <1g | Very Keto | Aged, low carb |
Making Smarter Keto Cheese Choices
To ensure your cheese consumption doesn't sabotage your diet, follow these simple guidelines:
- Prioritize Full-Fat, Natural Cheeses: Stick with minimally processed, full-fat options. Harder, aged cheeses generally contain the least amount of lactose and carbs.
- Read the Nutrition Label: Always check the total carbohydrate count and the ingredients list. Look for brands with minimal ingredients and no added sugars, starches, or thickeners.
- Shred Your Own Cheese: Buy block cheese and shred it yourself to avoid the hidden carb costs of pre-shredded products.
- Use Higher-Carb Cheeses as an Occasional Treat: If you enjoy ricotta or cottage cheese, use them sparingly and in controlled portions to avoid exceeding your daily carb limit.
Conclusion: Navigating Cheese on Keto
While cheese can be a fantastic part of a ketogenic diet, not all varieties are created equal. Heavily processed cheese products, low-fat options, and certain fresh cheeses are higher in carbohydrates and should be avoided or consumed with great caution. By prioritizing full-fat, natural, and aged cheeses and carefully checking labels, you can enjoy the rich flavors of cheese without compromising your state of ketosis. Choosing wisely empowers you to maintain your dietary goals while still enjoying a diverse and flavorful menu.
The Health Risks of Processed Cheese
Beyond just the carb count, highly processed cheese products can contain unhealthy additives and oils. Research has shown that a high intake of ultra-processed foods can be associated with an increased risk of chronic diseases, including cardiovascular issues. Sticking to natural, whole-food cheeses is not only better for ketosis but also for overall health.
What About Gjetost Cheese?
If you're looking at a list of cheeses and see Gjetost, beware. This Norwegian cheese is made from whey and has a distinct caramel flavor due to its high milk sugar content. It is extremely high in carbohydrates, with over 40 grams of carbs per 100 grams, making it one of the least keto-friendly cheeses available. It is an immediate no-go for anyone aiming to stay in ketosis.
