The ketogenic diet is a low-carb, high-fat diet often used to promote weight loss. Those who follow a keto diet can still eat cheese, as it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some are more suitable for the keto diet than others.

The best cheeses for the keto diet include cheddar, gouda, goat cheese, and blue cheese. These cheeses have high-fat content and are minimally processed, making them a perfect match for the keto diet. For example, a 1-ounce serving of mild cheddar cheese contains 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs.

On the other hand, some cheeses should be limited or avoided on the keto diet. These include cottage cheese, ricotta cheese, and low-fat and processed cheese varieties. Cottage cheese, for instance, provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs per 1/2 cup serving, which may be too high for the keto diet.

What Cheese is Best for Keto?

Goat's cheese is keto-friendly, with 0 carbs per ounce

Goats cheese, also known as Chevre, is a keto-friendly cheese with 0 carbs per ounce. It is a creamy cheese made from goat's milk, which has a tangy flavour that can be described as gamy or earthy.

Goats cheese is a great option for those following a keto diet as it contains no carbohydrates, allowing you to hit your macros without consuming any carbs. According to the U.S. Department of Agriculture (USDA), 1 ounce (oz) of goat cheese provides 103 calories, 8 grams of fat, and 6 grams of protein.

Goats cheese is also a good source of calcium, vitamin A, vitamin B12, zinc, phosphorus, and riboflavin. It is lower in lactose than many other cheeses made from cow's milk, making it a good option for those with lactose intolerance.

Goats cheese works well in appetizers, salads, casseroles, and omelettes. It pairs well with other ingredients such as cucumber, smoked salmon or turkey, and fresh dill. You can also spread it on a thick slice of cucumber and top it with another cucumber slice to make a keto-friendly appetizer.

When choosing goats cheese, opt for high-quality, grass-fed, and full-fat varieties whenever possible. It is also worth noting that soft cheeses may have more carbs than hard cheeses, so checking the nutrition labels is always a good idea.

Blue cheese is a good option, with 6-8 grams of fat and 0.5-1 gram of carbs per slice

Blue cheese is a good option for those on the keto diet, with 6-8 grams of fat and 0.5-1 gram of carbs per slice.

Blue cheese is a unique cheese with a deep flavour and creamy texture. It is made using cultures of a specific type of mould. One slice (21g) has 74 calories, 0.5 grams of carbs, 4.5 grams of protein, and 6 grams of fat, according to the USDA. This makes it a keto-friendly option, as the keto diet is a low-carb, high-fat diet.

Blue cheese is a versatile ingredient that can be added fresh to salads, blended into a dip, or made into a sauce to accompany steaks or vegetable noodles. It is a good choice for those following the keto diet, as it is high in fat, moderate in protein, and low in carbs.

When choosing cheese for the keto diet, it is important to consider the processing methods and the type of milk used, as these factors can affect the nutritional profile of the cheese. Cheese made from grass-fed milk, for example, contains more omega-3 fatty acids and fat-soluble vitamins. Additionally, soft and semi-soft cheeses tend to have more lactose (a type of sugar) and, therefore, more carbs, while semi-hard and hard cheeses usually have lower lactose content.

Overall, blue cheese is a keto-friendly option that can add flavour and variety to meals and snacks.

Cream cheese is keto-approved, with 8 grams of fat and 1 gram of carbs per ounce

Cream cheese is a versatile ingredient that can be used in various dishes, from savoury to sweet. It can be spread on keto-friendly bagels or crackers, used as a dip for vegetables, or added to recipes like cheesecakes or fat bombs. It also comes in different flavours, such as garlic or herb, which can enhance the taste of your dishes.

When purchasing cream cheese, it is important to read the nutrition labels carefully. Some brands may add starch, sweeteners, or other ingredients that can increase the carb count. Opt for full-fat, organic, or grass-fed varieties whenever possible, as these tend to be more nutritious and have a better fatty acid profile.

Additionally, cream cheese is a good source of several essential nutrients. It provides calcium, vitamin A, and vitamin B12. It also contains smaller amounts of other vitamins and minerals, including zinc, phosphorus, and riboflavin.

For those who follow a plant-based or vegan keto diet, there are cream cheese alternatives made from nuts or other dairy-free ingredients that still fit within the keto macronutrient profile. These alternatives can be found at most health food stores or specialty grocery stores.

Remember, while cream cheese is keto-approved, it should still be consumed in moderation as part of a balanced keto diet.

Parmesan is a great keto option, with 1.4 grams of fat and 0.7 grams of carbs per tablespoon

Parmesan is a great keto option. With 1.4 grams of fat and 0.7 grams of carbs per tablespoon, it's a tasty way to add some salty, nutty flavour to your food.

While soft cheeses like cream cheese, cottage cheese and ricotta are delicious, they are less keto-friendly because they have more lactose, a type of sugar. So, if you're on a keto diet, it's better to go for harder cheeses like Parmesan. Parmesan is also a good option if you're lactose intolerant, as hard cheeses have less lactose than soft cheeses.

If you're on a keto diet, it's also best to avoid pre-shredded cheese, as these often contain starches that can add to the overall carb count. It's also worth noting that full-fat cheeses tend to be better for keto, as low-fat varieties usually have higher carb counts.

So, if you're looking for a keto-friendly cheese, Parmesan is a great option. Grate it over a Caesar salad or sprinkle it on non-starchy vegetables like broccoli, cauliflower or zucchini.

Cheddar is keto-friendly, with 7-9 grams of fat and less than 1 gram of carbs per ounce

Cheddar is a keto-friendly cheese with 7-9 grams of fat and less than 1 gram of carbs per ounce. It is a popular yellow cheese that comes in a range of flavours, from sharp to mild, making it a versatile option for those on the keto diet.

Cheddar has a perfect balance of acidity and creaminess and a fairly low melting point, making it ideal for melting on top of sandwiches, lettuce-wrapped burgers, casseroles, and low-carb bread. Its high-fat content and minimal processing make it a perfect match for the keto diet.

When it comes to choosing cheese for the keto diet, it's important to consider the fat content, processing, and carbohydrate levels. Full-fat cheeses are generally the best option, as they have lower lactose content and less than 1 gram of carbohydrates per serving. Soft cheeses, such as cream cheese, cottage cheese, and ricotta cheese, tend to have higher carb counts and should be consumed in moderation. Pre-shredded cheeses should also be avoided, as they often contain added starches that increase the carb count.

It's worth noting that not all keto diets are the same, and some people may need to adjust their cheese intake based on their specific goals and tolerance levels. Additionally, those with dairy sensitivities or allergies may need to avoid cheese altogether or opt for A2 cheeses, which are made using milk from specially bred cows with lower levels of A1 casein, a type of protein that can cause sensitivities.

Overall, cheddar is a keto-friendly cheese that can be enjoyed in moderation as part of a well-balanced keto diet. Its high-fat content and low carbohydrate levels make it a good fit for those following a high-fat, low-carb eating plan.

Frequently asked questions