Best Cottage Cheese Brands For Your Keto Diet

The ketogenic diet is a high-fat, low-carb, and moderate-protein eating plan that aims to change the body's biochemistry to burn fat instead of carbohydrates, resulting in weight loss. Cheese is allowed and even encouraged on the keto diet, but not all types of cheese are created equal. While cottage cheese is generally keto-friendly, some brands are better than others. This article will explore the best brands of cottage cheese for the keto diet, providing insights into their nutritional content and how they fit into the keto macros.

Full-fat cottage cheese: highest in fat, lowest in carbs

Cottage cheese is a soft and creamy cheese produced by heating whole milk and allowing it to set into a solid curd. It is a good source of protein, but its fat and carb content can vary depending on the brand and whether it is full-fat, low-fat, or fat-free.

Full-fat cottage cheese is the best option for those following a keto diet, as it is highest in fat and lowest in carbs. A 100-gram serving of cottage cheese typically contains 84 calories, 2.3 grams of fat, 11 grams of protein, and 4.31 grams of carbohydrates. However, the exact nutritional content can vary depending on the brand and the ingredients used.

When choosing a full-fat cottage cheese, it is important to read the label and avoid products that contain added sugar, maltodextrin, modified food starch, or other additives. These ingredients can increase the carb content and may trigger inflammation. Instead, look for brands that use only milk, cream, salt, and live cultures.

Some recommended brands of full-fat cottage cheese that are keto-friendly include:

• Traders Point Creamery
• Full Circle Organic
• Wegmans
• Good Culture Double Cream
• Kalona Super Natural
• Westby Organic
• Nancy's Organic

These brands typically use organic, grass-fed, or whole milk, which can help keep blood glucose and insulin levels steady while feeding your gut microbiome. They also tend to have higher fat content, which is important for staying in ketosis.

In addition to being a good source of fat, full-fat cottage cheese also offers high-quality protein and calcium, making it a nutritious option for those following a keto diet. However, it is still important to consume it in moderation, as part of a well-balanced diet.

Organic cottage cheese

Check the Ingredients

Avoid organic cottage cheese brands that add unnecessary ingredients like maltodextrin, modified food starch, preservatives, or other additives. These ingredients may trigger inflammation and spike blood sugar levels, which is counterproductive to the keto diet. Instead, opt for brands that use only organic milk, cream, salt, and live cultures. Full-fat organic cottage cheese is generally the best choice, as reduced-fat options often contain fruit or thickeners, increasing the carb content.

Compare Nutrition Labels

Not all organic cottage cheese is created equal. Be sure to compare nutrition labels to find the option with the highest fat content and the lowest number of carbs. Ideally, you're looking for about 3 grams of carbs per 1/2 cup (100-gram) serving. Full Circle Organic Cottage Cheese, for example, offers 2.7 grams of net carbs and 12 grams of protein per half-cup serving.

Watch Your Portion Size

Even though organic cottage cheese can be keto-friendly, it still contains some carbs. Depending on your daily carb goals, you may need to limit your portion size. A serving of cottage cheese is typically considered to be 1/2 cup (100 grams), and this amount will provide you with a good amount of protein while keeping your carb intake in check.

Pair with Low-Carb Foods

To keep your keto meal truly keto-friendly, pair your organic cottage cheese with low-carb vegetables. Some great options include celery, cucumber strips, broccoli florets, or zucchini. You can also use cottage cheese as a base for a tasty low-carb dip by blending it with roasted red pepper, garlic powder, and dried basil.

Recommended Organic Brands

When it comes to recommended organic brands, there are a few options available:

• Full Circle Organic Cottage Cheese
• Wegmans Organic Cottage Cheese
• Nancy's Organic Cottage Cheese
• Westby Organic Cottage Cheese

In summary, organic cottage cheese can be a great addition to a keto diet, but it's important to choose wisely and watch your portions. Be sure to select a brand with minimal ingredients and a high fat-to-carb ratio. Enjoy your organic cottage cheese with low-carb veggies or use it as a base for dips and other keto-friendly recipes.

Non-fat cottage cheese: fewer carbs than low-fat

Non-fat cottage cheese typically contains fewer carbs than low-fat cottage cheese. This is because some low-fat cottage cheese products contain fruit, and many contain gum-based thickeners, which are used to give low-fat dairy foods a similar texture and thickness as full-fat products. However, they also increase the carb content.

For example, a 100-gram serving of 2% cottage cheese provides 84 calories, 52% of which come from protein, 25% from fat, and 23% from carbohydrates. On the other hand, a half-cup (113-gram) serving of low-fat (1% milk fat) cottage cheese provides the following nutrients:

• Vitamin B12: 29% of the Daily Value (DV)
• Sodium: 20% of the DV
• Selenium: 19% of the DV
• Riboflavin: 15% of the DV
• Phosphorus: 13% of the DV
• Calcium: 5% of the DV
• Folate: 4% of the DV

It's important to note that the nutritional profile of cottage cheese varies depending on the level of milk fat used and the amount of sodium added. Additionally, some brands offer low-sodium or sodium-free versions of cottage cheese.

When choosing a cottage cheese for a keto diet, it's best to opt for plain, full-fat cottage cheese with no added thickeners or stabilizers. This will ensure the highest fat content and lowest carb content.

Low-fat cottage cheese: made with skimmed/reduced-fat milk

Low-fat cottage cheese is made with skimmed or reduced-fat milk. This variety of cottage cheese has a lower fat content than whole milk cottage cheese, but it may have a higher carbohydrate content. This is because some reduced-fat products contain fruit, and many are thickened with gum-based additives, which increase the carb content.

When following a ketogenic diet, it's important to be mindful of the carbohydrate and fat content of the foods you consume. Dairy products like cheese can be a good source of fat and protein on a keto diet, but not all varieties are equally suitable.

A half-cup serving of low-fat cottage cheese with pineapple and cherry, for example, has four grams of net carbs, which may be suitable for a keto diet depending on your daily carb limit. However, it's important to check the nutrition label, as some low-fat cottage cheeses may contain higher levels of carbohydrates.

If you're aiming to keep your carb intake very low, it's best to choose plain cottage cheese without added fruit or thickeners. The carb content of plain, full-fat cottage cheese is typically around three grams of carbs per half-cup serving, making it a better option for a keto diet.

In addition to its nutritional benefits, cottage cheese is a versatile ingredient that can be used in various recipes. It has a mild flavour and soft texture, making it easy to incorporate into meals.

Overall, while low-fat cottage cheese can be a source of protein on a keto diet, it's important to be mindful of its potentially higher carb content compared to full-fat varieties. Checking nutrition labels and choosing plain, thickened varieties can help ensure that your cottage cheese choice aligns with your keto diet goals.

Good Culture cottage cheese: 3g carbs per serving

Good Culture's cottage cheese is a keto-friendly option, with half a cup containing three grams of carbs, seven grams of fat, 14 grams of protein, and 130 calories. This makes it a low-calorie option for anyone trying to lose weight, as it can be used as a dip to keep you going between meals.

Good Culture is transparent about its manufacturing process. They use pasture-raised cows and organic cream, so you can be sure you're buying a top-quality product. Their cottage cheese contains live and active cultures and is sourced from pasture-raised cows. It is also certified USDA Organic, with no gums, thickeners, or artificial ingredients.

Good Culture offers a variety of flavours in their 3g line, including pineapple, strawberry, blueberry, and peach. Each flavour is packed with protein, containing 15 grams, and has only 100 calories and three grams of sugar per serving.

Good Culture's cottage cheese is a great option for those following a keto diet, as it is low in carbs and high in protein and fat. It is also a healthy, low-calorie snack option for those looking to lose weight.

Frequently asked questions