Keto-Friendly Cheeses: Best Options For Your Low-Carb Diet

The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan. Cheese is allowed on the keto diet, as it is high in fat and low in carbohydrates. However, not all cheeses are created equal, and some are more keto-friendly than others. Soft and semi-soft cheeses tend to have more lactose (carbs), while semi-hard and hard cheeses usually have less lactose and are better for keto. Full-fat cheeses are generally a good option, as they have lower lactose content and less than 1 gram of carbs per serving. When choosing a cheese for keto, it's important to avoid processed cheeses and those with added starch, sweeteners, or preservatives. Some of the best keto-friendly cheeses include Parmesan, cheddar, Swiss, and blue cheese.

Keto-Friendly Cheeses

Soft and semi-soft cheeses often have more lactose (carbs)

While all cheese can be incorporated into a keto diet, it is important to remember that not all cheese is created equal. The keto diet is a low-carbohydrate method of eating, so the nutritional profile of cheese—which varies depending on how you buy it—will determine its keto value.

Soft and semi-soft cheeses often have more lactose, a type of sugar, and therefore more carbs. This means they are less keto-friendly than hard cheeses, which usually have less lactose. For example, cottage cheese, cream cheese, and ricotta cheese are all soft cheeses with relatively high amounts of carbs. However, soft cheeses can still be enjoyed in moderation as part of a keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis.

When choosing a soft cheese, opt for full-fat varieties whenever possible, as low-fat and non-fat varieties generally have higher carb counts. It is also important to check the labels of soft cheeses, as they sometimes contain added sugar or preservatives, which can increase the carbohydrate content.

If you're looking for the most keto-friendly options, hard cheeses like Cheddar and Parmesan tend to have the lowest carb count. These harder cheeses are also more satiating than lower-fat options due to their higher fat content.

Hard cheeses usually have less lactose

While all cheese can be keto, it's not all carb-free. The nutritional profile of cheese varies depending on how it's made and how you buy it. Soft and semi-soft cheeses often have more lactose (carbs), while semi-hard and hard cheeses usually have less. So if you're on a keto diet, it's best to choose full-fat hard cheeses whenever possible, and avoid those with added starch or sweeteners.

Goat cheese is an excellent choice for keto dieters because it contains zero carbs. It also has less lactose and different proteins than cow's milk, making it easier to digest. Blue cheese is another good option, with one slice containing just 0.5 grams of carbs.

When it comes to keto-friendly cheese, it's important to avoid processed or low-quality cheese, which often contains added sugar or preservatives that can increase carbohydrate content. Cheeses like feta and certain goat cheeses are higher in carbohydrates, which can be difficult to fit into a keto diet.

In general, harder cheeses like Cheddar and Parmesan tend to have the lowest carb count, while softer cheeses like ricotta have higher amounts of carbs. Full-flavored cheeses like Cheddar, Swiss, and blue cheese can add taste and texture to keto dishes without significantly increasing the carbohydrate content. They also tend to be more satisfying than lower-fat options due to their higher fat content.

So if you're looking to add some cheese to your keto diet, hard cheeses like Cheddar and Parmesan are a great choice. Just remember to always check the nutrition labels to make sure the cheese fits within your daily carb limit.

Full-fat cheeses are better

Full-fat cheeses are the best option for keto dieters. While all cheese is technically keto-friendly, some are better than others. Keto dieters should prioritise foods that are high in fat to compensate for the calories they miss out on when restricting carbs. Full-fat cheeses have a lower lactose content and less than 1 gram of carbs per serving.

Soft and semi-soft cheeses often have more lactose (a type of sugar) and therefore more carbs, whereas semi-hard and hard cheeses usually have less lactose and are better for keto. Soft cheeses may be less keto-friendly than hard cheeses. For example, cottage cheese, cream cheese, and ricotta cheese are all soft cheeses with relatively high carb counts.

When buying cheese, it's best to avoid pre-shredded varieties, which sometimes contain added starches that will increase the carb count. It's also important to steer clear of low-fat or non-fat cheeses, which generally have higher carb counts. Very soft low-fat varieties, such as cream cheese, cottage cheese, and ricotta cheese, are particularly high in carbs. Sometimes, low-fat versions even have added sugar, so it's important to check the labels.

Full-fat cheeses, on the other hand, are ideal for keto because they are lower in carbs and have a higher fat content, which is essential for the keto diet. Examples of suitable full-fat cheeses include cheddar, parmesan, blue cheese, and goat cheese.

Pre-shredded cheese can contain added starch

Pre-shredded cheese is often not recommended for keto dieters because it can contain added starches, which increase the carbohydrate content. Keto dieters typically prioritise foods that are high in fat and low in carbohydrates. Therefore, it is important to check the nutrition labels of pre-shredded cheese to ensure that no added sugars or preservatives are included in the ingredient list.

Pre-shredded cheese sometimes contains anti-caking agents, such as potato starch, to prevent the cheese from clumping together. These starches can affect the texture of the cheese and increase the carbohydrate content, making it less suitable for keto dieters.

While all cheese can be keto-friendly, it is important to consider the way it is purchased as the nutritional profile of cheese varies. Soft and semi-soft cheeses often have more lactose (a type of sugar), while semi-hard and hard cheeses usually have less lactose and are, therefore, better keto options.

Full-fat cheeses are generally recommended for keto dieters as they have lower lactose content and less than 1 gram of carbohydrates per serving. On the other hand, low-fat and non-fat varieties tend to have higher carb counts.

When choosing cheese for a keto diet, it is best to avoid processed cheeses as they often contain added ingredients such as colours, preservatives, whey powders and canola oils, which are not ideal for the keto diet.

Overall, while pre-shredded cheese can be convenient, it is important to check the ingredient list to ensure that it does not contain added starches or other ingredients that may increase the carbohydrate content, making it less suitable for a keto diet.

Low-fat and non-fat cheese have higher carb counts

While cheese is allowed and even encouraged on the keto diet, not all cheeses are created equal. Some varieties are better than others.

Reduced-fat cheeses tend to have more carbs than their full-fat counterparts because they contain added fillers to help replicate the texture and meltability of full-fat cheese. Therefore, low-fat and non-fat cheeses have higher carb counts.

For example, cottage cheese, a popular healthy diet component, is not the best option if you're looking to cut carbs. A 1-cup serving of 2% cottage cheese contains 9.48 grams of carbs. Similarly, ricotta cheese, a staple in many pasta dishes and desserts, is higher in carbs than other cheeses. One half-cup serving of whole milk ricotta cheese offers 8.85 grams of carbohydrates.

If you're on a keto diet, it's best to opt for full-fat, high-quality, and grass-fed cheeses. Harder cheeses like Cheddar and Parmesan tend to have the lowest carb count, while softer cheeses like ricotta have higher amounts of carbs.

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