Cheese is one of the most popular foodspeople consume while following a ketogenic diet because it is high in fat, moderate in protein, and low in carbs.
The keto diet follows these 3 main principles making some cheeses moreacceptablethan others.
This article compares some of the best and worst types of cheeses to eat while following a ketogenic lifestyle.
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Best Keto-Friendly Cheeses to Eat
Asadero Cheese
Serving Size: 1oz
Asadero Cheese is a mild, semi-soft cheese that is made from Northern Mexico and especially prevalent in Chihuahua. The texture is very similar to string cheese and is made using a special process where the cheese is stretched and kneaded.
Cheddar Cheese
Serving Size: 1oz
- Total Fat - 9g
- Carbs - <1g
Cheddar cheese is one of the most popular cheeses for its range in flavor, perfect balance of acidity, and creaminess.With its high fat content and almost little to no carbs it makes for the perfect keto cheese.
Gouda
Serving Size: 1oz
- Total Fat - 7g
- Carbs - <1g
Gouda is a sweet, creamy, yellow cow's milk cheese originating from the Netherlands. It has a low melting point so it's a great addition to a burger.
Goat Cheese
Serving Size: 1oz
Goat Cheese is one of the best choices for someone following a keto diet because it contains zero carbs. It also is made from goat milk which means it contains less lactose (a naturally occurring sugar in dairy) and proteins that make it easier to digest. People with lactose intolerances may be better able to digest it. Goat cheese is tangy, creamy, and perfect for appetizers, salads and omelets.
Blue Cheese
Serving Size: 1oz
- Total Fat - 8g
- Carbs - <1g
Blue Cheese is definitely not for everyone as it has a very strong flavor. It's made from using cultures of a specific type of mold and has a creamy, crumbly texture. With 1 gram of carbs per 1-ounce serving it's another keto approved cheese and is great for salads or dips.
Cheeses to Avoid on a Keto Diet
Low-Fat Cheese
Serving Size: 1 slice
Because the ketogenic diet focuses on a high fat diet, consuming low fat cheeses isn't the best move. You should avoid these types of cheeses and sticks to full-fat cheeses. A 1-ounce serving of low fat cheddar or colby cheese has about 2 grams of fat, therefore, it's better to eat the full fat options.
Processed Cheese
Serving Size: 1slice
Processed cheeses are definitely on the list of cheese types to avoid because they tend to contain ingredients that you wouldn't find in naturally produced cheeses. Some of these ingredients include added colors, preservatives, whey powders and canola oils. Whether you're following a ketogenic diet or not, it's best to avoid this category altogether.
Cottage Cheese
Serving Size: 1 cup
- Total Fat - 10g
- Carbs - 6g
While Cottage Cheese is generally considered a healthy snack option, it's not the most ideal type of cheese for keto dieters. In a 1 cup serving of full-fat cottage cheese, it contains 10 grams of fat and 7 grams of carbs. While the carb content may still seem low, even small amounts can quickly add up on a keto diet so it's best to avoid this type of cheese altogether.
Bottom Line
The ketogenic diet comprises of eating high fat, moderate protein, and low carbs.
Some cheeses are more suitable for this type of diet than others because of their carb and fat content as well as level of processing.
The best types of ketogenic cheeses include cheddar, Gouda, goat cheese, and blue cheese while the worst types include anything processed, low fat or cottage cheese.
Be sure to keep these cheeses in mind if you're following a low-carb or keto diet.
About The Author
Sara Bianchetti
A food fanatic and lover of all things beef. You can find Sara loving on her dog Pearl, exploring new wine bars, or experimenting with makeup as she has an unhealthy obsession with all things beauty.
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FAQs
According to nutritionists, the best cheeses to consume on keto are those varieties that are high-quality, full-fat, and grass-fed. Some keto-friendly cheese options include goat cheese, blue cheese, Parmesan cheese, and cream cheese. Processed and low-fat cheeses should be avoided while on keto.
What is the healthiest cheese for keto? ›
The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties. If you're following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.
What is the most unhealthy cheese? ›
Although extremely tasty on that cheese plate, soft cheeses such as Camembert, brie and triple-crème (cheese enriched with cream) fall into the “less healthy” category because of their saturated fat content.
Which cheese has the lowest carbohydrates? ›
Goat Cheese
It's also commonly referred to as Chèvre, which means “goat” in French. Goat cheese has 0 grams of carbohydrates and 9 grams of fat! Because of the protein structure differences when compared to cow's milk, goat cheese is often more easily digested and is naturally lower in lactose.
Is it bad to eat cheese everyday on 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.
What cheese is best for keto egg fast? ›
Full-fat cheese — Stick to cheeses with less than 1 g of net carbs per ounce. This includes cheddar, parmesan, swiss, feta, mozzarella, brie, Monterrey jack, cream cheese, mascarpone, and blue cheese. Only eat one ounce per egg.
Which butter is good for keto? ›
If you are looking to manage your sodium intake, proponents point to unsalted butter as the better option for your keto diet requirements.
Which cheese to avoid? ›
Unhealthy Cheeses
- Halloumi Cheese. Be aware of how much of this squeaky cheese you're adding to your morning bagel and salads! ...
- Goats/ Blue Cheese. 1 oz. ...
- Roquefort Cheese. Roquefort is a processed blue cheese and is incredibly high in sodium. ...
- Parmesan. ...
- Cheddar Cheese.
What is the most awful cheese? ›
Casu martzu (Sardinian: [ˈkazu ˈmaɾtsu]; lit. 'rotten/putrid cheese'), sometimes spelled casu marzu, and also called casu modde, casu cundídu and casu fràzigu in Sardinian, is a traditional Sardinian sheep milk cheese that contains live insect larvae (maggots).
What cheese is not allowed on keto? ›
Cottage cheese, like ricotta, is not as keto-friendly, and you should limit the amount you eat if you're on a strict keto diet, says Weiss. While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto.
Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.
Are tomatoes ok on keto? ›
Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.
What are big mistakes on keto? ›
Not watching your carb intake - Sugar and refined carbs are in many foods. You should be aiming to eliminate these from your keto diet. “Try to keep your net carb content under 20 grams/day or total carbs under 30 grams,” Dr Riggs says. Keep close track of your sugar and carb intake by reading nutrition labels.
Which fruit is keto-friendly? ›
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
Can I eat bacon on keto? ›
While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.
What is the healthiest cheese for weight loss? ›
Since cottage cheese is high in protein and low in calories, it is often recommended for weight loss. Several studies indicate that eating high protein foods such as cottage cheese can increase feelings of fullness and help decrease overall calorie intake, which in turn may lead to weight loss.
Is Swiss cheese ok on a keto diet? ›
Additionally, “full-flavored cheeses like Cheddar, Swiss, and blue cheeses provide an interesting flavor while still fitting into the ketogenic eating pattern,” she says. “These high-fat, full-flavored cheeses can help add taste and texture to many dishes without increasing carbohydrate content significantly.
Is mozzarella keto friendly? ›
According to the USDA, 1 cup of mozzarella cheese contains 17.6 grams of fat and 20.4 grams of protein. It's also rich in calcium, vitamin B12, and riboflavin. While not the best option for keto because of its carb content (3.83 grams), practitioners say you may still be able to consume it in moderation.
How many slices of cheese can you have on keto? ›
For example, cheddar cheese has less than 1g carbs, 9g fat, and 7g protein while gouda cheese has less than 1g carbs, 8g fat, and 7g protein per serving. That means it's okay to have up to three servings of gouda or cheddar and still say within your daily keto carb limit of 20-50 grams[*].