What Kind Of Cheese Can You Have On Keto

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Why Are There Less Carbs In Cheese Than Milk

Top Cheeses to Eat on Keto (and avoid)

There are fewer carbs in cheese than in milk due to lactose, milks naturally occurring sugar, which translates into a carbohydrate. Most lactose is removed during the cheese making process, when its broken down into glucose, then lactic acid.

Unfortunately, theres no such thing as keto milk. However, there are plenty of milk alternatives, lower in carbs/calories, thatre made from: almonds, coconut, cashews, flax, etc. Be sure to check the labels and get unsweetened when available.

Good Keto Cheeses To Add Into Your Keto Diet

When it comes to choosing your cheese, you want to find brands that say organic and grass-fed. And full fat is a good choice as well.

For keto, we also want to make sure we choose cheeses that are low carb and low in sugar. That is important for staying in ketosis and thus seeing benefits like weight loss.

Some cheeses to eat on your low-carb keto diet include:

  • Aged, hard cheeses
  • Cream cheese

You’ll want to avoid cheeses like cottage cheese that are high in sugar and those that are highly processed.

Keto Cheese Is Possible

The good news for cheese lovers is that yes, cheese is keto-friendly. Its low in carbs, and it can be a great source of healthy fats and protein.

But remember: for anyone keto or not it pays to buy high-quality cheeses and other dairy products. That means non-homogenized, unpasteurized, and organic cheese made from grass-fed milk using traditional methods.

If you stick with the highest quality keto cheese , you will benefit in terms of weight loss, better strength and energy levels, and optimal hormone levels.

Read Also: How Do You Bake Mac And Cheese

Is Cream Cheese Keto

Yes! Cream cheese meets the criteria for the keto diet because it is a high-fat food that is low in carbs.

In a one-tablespoon serving of cream cheese, it contains 51 calories, 1 gram of protein, 5 grams of fat, and only 1 gram of carbohydrate .

Similar to sour cream, cream cheese is another keto-friendly dairy product that you can include in a diet low in carbs.

The options of what you can do with cream cheese on keto is limitless!

Can I Eat Cheese On A Keto Diet

Is Gouda Cheese Keto

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet.

The Ketogenic diet or keto diet is a low carbohydrate and high fat eating plan. Whilst there are variations of the keto diet, they all consist of high levels of fat, moderate protein and very low levels of carbohydrate. The ratio of these macronutrients is generally 55 to 60% fat, 30 to 35% protein and 5 to 10% carbohydrate.1

The table below provides the macronutrient percentages of some common cheese varieties. All contain either minimal or no carbohydrate and varying amounts of protein and fat. Any type of cheese can be included on the keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis .

Cheese type

The keto diet may have benefits for weight loss, but it is important to seek professional advice to ensure all your dietary requirements are being met. An Accredited Practising Dietitian can provide expert advice to help you eat well when following a keto diet plan.


  • 1. Masood W, Uppaluri KR. Ketogenic Diet. . In: StatPearls . Treasure Island : StatPearls Publishing January 2019

Recommended Reading: Does Blue Cheese Have Lactose

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Keto Diet Recipes That Use Cream Cheese

From main dishes to fat bombs to keto dessert recipes, cream cheese does it all! Here are some of our favorite recipes that use it:

  • Keto Cheesecake cream cheese + keto sweetener = the BEST sugar-free cheesecake!

Plus so many more! We have a TON of recipes that include cream cheese, you can find all of them here.

Read Also: How To Make Annie’s Mac And Cheese In The Microwave

Best Keto Cheese List

According to the nutrient database available through the USDA , here is a nutrition breakdown of the best options for keto cheese. For reference, the percent daily value of calcium is 1,000 mg for adults aged 19-50 .

  • Provolone Cheese : 60 calories, 5 grams fat, 3 grams saturated fat, 4 grams of protein, less than 1 gram of carbs, 13% DV of calcium
  • Gorgonzola Cheese : 100 calories, 8 grams fat, 6 grams saturated fat, 6 grams of protein, 1 gram carbs, 13% DV of calcium.
  • Asiago Cheese : 100 calories, 8 grams fat, 5 grams saturated fat, 7 grams protein, 0 carbs, 20% DV of calcium
  • Mozzarella Cheese : 84 calories, 6 grams of fat, 3 grams saturated fats, 7 grams protein, 2 grams carbs, 20% DV of calcium
  • Manchego Cheese : 90 calories, 7 grams fat, 5 grams saturated fat, 7 grams protein, 0 grams carbs, 20% DV of calcium
  • Swiss Cheese : 83 calories, 7 grams of fat, 4 grams saturated fat, 6 grams protein, less than 1 gram of carbs, 19% DV of calcium
  • Goat Cheese : 90 calories, 7 grams fat, 5 grams saturated fat, 6 grams protein, less than 1 gram of carbs, 11% DV of calcium
  • American Cheese : 87 calories, 7 grams fat, 4 grams saturated fat, 5 grams protein, 3 grams carbs, 39% DV of calcium
  • Cheddar Cheese : 115 calories, 9 grams fat, 5 grams saturated fat, 6 grams protein, 1 gram carbs, 20% DV of calcium
  • Parmesan Cheese : 111 calories, 7 grams fat, 5 grams saturated fat, 10 grams protein, 1 gram carbs, 34% DV of calcium
  • Can You Eat Bread On Keto

    The Best Cheese on Keto Diet Dr. Berg on Keto Cheese

    We all love bread because of its versatility, you can spread some butter on it and enjoy the creamy butteriness, or place it in a toaster for a crunchy treat, make a sandwich with it, and much more! Cancelling bread entirely from your diet can be quite tricky, as this would mean that youll have to avoid your favourite lunches or snacks for as long as youll be on keto.

    No white bread, wheat bread, sandwich bread, loaves, boules or baguettes are keto friendly at your local store. Since a 2000 calorie daily keto diet only allows around 25 to 40 grams of carbs, you wont have room for much more after just one slice of bread. For this reason, many have decided to rid their diet of bread completely, as opposed to having an occasional nibble, cause lets face it thats never enough!

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    Can You Eat Bread On A Keto Diet

    Apr 5, 2022 | Other |

    Hey! This site is reader-supported and we earn commissions if you purchase products from retailers after clicking on a link from our site.

    When youre following a strict low-carb or keto diet, the burning question seems to always revolve around bread can I have bread on a keto diet? The short answer is yes, of course! But naturally there will be specific types of bread to accommodate your preferences whilst being on the diet, so that you too can enjoy the wonderful, plush, cottony loaf without any levitating fears.

  • 8.2 Can I Eat a Slice of Bread on Keto?
  • Health Benefits Of Grass

    Grass-fed dairy is a really healthy option. When you choose this kind of dairy and this kind of cheese, you are choosing a food that actually has the maximum amount of certain nutrients.

    Grass-fed cheese is a healthy source of things like:

  • Fat-soluble vitamins. It has a lot of the fat-soluble vitamins including vitamins A, D, E, and K2. These are all really important for your health in many different ways.
  • Omega fatty acids like DHA, EPA, ALA, and CLA. These fatty acids are the good kinds of healthy fats that have lots of health benefits. They are good for your brain, nervous system, hormones, and more.
  • Calcium. I usually don’t recommend calcium supplements, but I like using cheese as a healthy source of calcium. The calcium found in dairy is very bioavailable, meaning that your body has an easy time absorbing and using it.
  • Protein. Cheese is a healthy source of protein while doing the keto diet.
  • B vitamins. Cheese is loaded with B vitamins, specifically B12. Deficiencies in B12 can lead to fatigue, memory problems, anemia, and many other health problems. It is important to get enough, and cheese is a great source.
  • Cheese isn’t just tasty food. It’s also loaded with nutrition and is a healthy source of things like omega-3 fatty acids, calcium, and vitamins. And it’s a great addition to a low-carb, high-fat keto diet.

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    What Cheese Can You Eat On The Keto Diet

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    What Are The Carbs In Cheese

    Keto Cheese: 7 Best Types and 2 Worst Types for the Keto Diet ...

    Surprisingly, there really arent a lot of carbs in cheese, which is great news for us low carb eaters! Check out the carb counts below of some of my favorite low carb cheese options. Get to munching!

    See below from the USDA Food Composition Databases for the carb counts in 1 ounce of cheese :

  • ZERO grams of carbs in gruyere cheese
  • ZERO grams of carbs in manchego cheese
  • ZERO grams of carbs in burrata cheese
  • 0.3 grams of carbs in provolone cheese
  • 0.5 grams of carbs in brie cheese
  • 0.6 grams of carbs in cheddar cheese
  • 0.9 grams of carbs in parmesan cheese
  • 0.12 grams of carbs in goat cheese
  • 0.32 grams of carbs in muenster cheese
  • 0.68 grams of carbs in mozzarella cheese
  • 1 gram of carbs in gorgonzola
  • 1 gram of carbs in romano cheese
  • 1 gram of carbs in swiss cheese
  • 1 gram of carbs in gouda cheese
  • 1 gram of carbs in feta cheese
  • 1.5 grams of carbs in cream cheese
  • 3 grams of carbs in ricotta cheese
  • If you dont see your favorite cheese on the above list, leave me a comment below and Ill be sure to add it in.

    Please note that different brands and typeswill yield varying nutritional carbohydrate counts read the label on specific products to get an extract breakdown.

    Read Also: How Is Mozzarella Cheese Made

    Saint Andre Tripple Cream Soft Ripened Cheese

    France is one of the few Western countries that has successfully resisted the bogus anti-fat propagandists. And their decadent soft cheeses are a delicious testament to their ongoing resistance.

    Not coincidentally, France was left out of Ansel Keys famous 7 countries studythe flawed 1950s observational research that founded the modern anti-fat movement.

    Saint Andre is one of the most widely available soft French cheeses. It offers 75% content thanks to the addition of heavy cream, making it buttery and rich while being carb-free!

    Nutrients per 100g of Saint Andre

    Unsweetened Coffee And Tea

    Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so theyre the perfect addition to a keto diet. Coffee happens to lower the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee drinking tea may reduce the risk of heart attack and stroke, helps with weight loss and boosts your immune system.

    Also Check: Is Cottage Cheese Keto Safe

    What Is The Keto Diet

    Keto is a high fat, low carb diet. When your body is in a state of ketosis it burns fat for fuel instead of carbs. The total amount of suggested net carbs can vary from person to person, but generally people can reach ketosis when they have had 40-20 net carbs.

    It can be difficult to find grab and go or meal prep-style foods that fit this diet because so many of those go-to options are full of carbs. These ham and cheese homemade egg bites are tasty eaten warm or cold. One batch makes over 20 bites and they contain 1.5 net carbs each! They make a great low carb breakfast, or a good lunch paired with a garden salad or other low-carb side.

    Kinds Of Cheese For Keto/low

    EASY Keto Nacho Cheese Queso with REAL CHEESE | ONLY 0.1g carbs per serving!!!

    Not all people on keto diets eat cheese and thats totally fine! If you cant tolerate dairy, here are some dairy-free cheese substitutes to consider. But if dairy sits well with you, then it can add some variety and nutrition to an otherwise restrictive keto diet. And one of the most beloved forms of dairy is cheese.

    Cheese is the all-purpose keto replacement for crunchy-salty snacks. You can make it into puffy snack bites, crisps, pizza crust, ooey-gooey dip, and all-purpose high-fat deliciousness. But not all cheese is keto-approved some kinds of cheese actually do have a significant number of carbs. And there are a few really great kinds with very few carbs that many people arent aware of.

    Here are 8 kinds of cheese that work great in keto or low-carb diets. Note that all the carb counts are both total carbs and net carbs, since none of these cheeses have any fiber.

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    How Is Cheese Different Than Milk

    There are various positive changes that occur as a result of the fermentation of dairy products, including an increase in vitamins B and C. The process of fermenting dairy aids in the breakdown of casein, a milk protein that many people are unable to digest for various reasons. Many of the enzymes that were destroyed during pasteurization are restored during the process of culturing the dairy product. These include lactase, which aids in the digestion of lactose or milk sugar, and numerous enzymes that aid in the absorption of calcium and other minerals by the body. Lactase, which is created during the culturing process, permits many people who are sensitive to fresh milk to tolerate fermented milk products, such as cream cheese, yogurt, kefir, whey, and cultured milk, cream, and cheese, even when they are allergic to fresh milk.

    So Which Dairy Foods Dont Work On A Keto Diet

    A quick look at the nutrition facts can help you determine which dairy products might be a do and a don’t. For instance, higher-carb dairy products like ice cream and flavored milk will have a higher sugar content compared to something like a cheese or plain milk, explains Hillary Pride, RDN, LD, NASM-CPT, registered dietitian and certified personal trainer in Portland, Maine.

    “It really comes down to looking out for added sugar,” Pride says. “Some sweetened yogurts can pack close to 40 grams of carbs per serving, so they may have to be enjoyed in smaller portions or swapped for a lower-carb alternative.”

    So, to make navigating the dairy aisle easier, remember these dairy are generally no-nos in large amounts on keto:

    • Ice cream

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