Leena Watts
The ketogenic diet, or keto, is a high-fat, moderate-protein, and low-carb diet that uses natural body chemistry changes to induce weight loss. While cheese is allowed and even encouraged on this eating plan, some types are more keto-friendly than others. The best keto cheeses include cheddar, gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low-fat and processed varieties. In this article, we will explore the different types of cheese that are suitable for a keto diet and provide tips on how to incorporate them into your meals.
What to eat cheese with on keto
| Characteristics | Values |
|---|---|
| Cheese type | Cheddar, Parmesan, Gouda, Blue cheese, Goat cheese, Cream cheese, Mozzarella, Swiss, Manchego, Toscano, Smoked Gouda, Brie |
| Other foods | Salads, vegetable noodles, steaks, cucumber, salmon, turkey, avocado, dill, "everything bagel" seasoning, non-starchy vegetables like leafy greens and cruciferous veggies, nuts, seeds |
| Nutritional profile | High fat, low carb, moderate protein |
| Other | Full-fat cheese is preferred, check labels for hidden carbs or other additives, avoid processed cheese |
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What You'll Learn
Cheddar, Gouda, and goat cheese are keto-friendly
The ketogenic, or keto, diet is a high-fat, moderate-protein, and low-carb diet. It is designed to change your body's biochemistry to lose weight. On this diet, the body's fuel source changes from burning carbohydrates to burning fat. Cheese is a perfect keto food as it is high in fat and low in carbs. However, not all cheeses are created equal, and some are more keto-friendly than others.
Gouda is a slightly sweet and creamy yellow cheese made from cow's milk. It has 8 grams of fat, 7 grams of protein, and only 1 gram of carb per 1-ounce (28-gram) serving, which fits well into the keto diet. Like cheddar, gouda also has a low melting point, making it a great topping for burgers or an addition to keto mac and cheese recipes.
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It contains 0 carbs, with 1 ounce (oz) offering 103 calories, 8 grams of fat, and 6 grams of protein. Goat cheese is easier to digest than cow's milk cheese and contains less lactose. It is a great spread on cucumber slices with smoked salmon or turkey, or mashed avocado for extra flavour.
Blue cheese is another keto-friendly cheese option, with 1 oz containing 84 calories, 8 grams of fat, 1 gram of carbs, and 2 grams of protein. It is a flavorful and low-carb option that can be added to salads, blended into dips, or made into a sauce to enjoy with vegetable noodles or steaks.
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Avoid cottage cheese and low-fat varieties
The keto diet is a high-fat, moderate-protein, and low-carb diet. It is designed to change the body's biochemistry and induce weight loss. While cheese is allowed and even encouraged on this diet, some types are more keto-friendly than others.
Cottage cheese, for example, is not ideal for a keto diet. Although it is known for its high protein content, it also contains relatively high amounts of carbs and not enough fat. A ½-cup serving of cottage cheese contains 88 calories, 2.4 grams of fat, 4.5 grams of carbs, and 11.6 grams of protein. This nutrient profile does not align with the keto diet's emphasis on high-fat and low-carb foods.
Low-fat cheese varieties are also not recommended for the keto diet. This includes cheeses like low-fat cheddar or Colby cheese, which have significantly less fat than their full-fat counterparts. For instance, a 1-ounce (28-gram) serving of regular cheddar provides 9 grams of fat, while the same serving size of low-fat cheddar has only about 2 grams. To stay in ketosis, the metabolic state where the body burns fat instead of carbohydrates for fuel, it is crucial to prioritize full-fat cheese options.
Additionally, processed cheese varieties are best avoided on a keto diet. These include products like American cheese and spray-can cheese, which often contain a mix of cheese and non-cheese ingredients. While they may have high-fat content, they also tend to include additives and ingredients not typically found in natural cheeses.
When choosing cheese for a keto diet, it is essential to consider the nutritional profile, especially the fat, protein, and carb content. Cheeses like cheddar, Gouda, blue cheese, and goat cheese are generally considered good choices due to their high-fat and low-carb characteristics.
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Blue cheese is versatile and keto-approved
Blue cheese is also a good source of probiotics, which are beneficial for gut health. In addition, its strong flavour means that a little goes a long way, so you can enjoy the taste without consuming a lot of calories. When it comes to artisanal selections or European varieties, blue cheese can also provide high fat and protein content, with minimal carbohydrates. For example, one ounce of Gorgonzola has approximately 100 calories, eight grams of fat, six grams of protein, and zero grams of carbohydrates.
Blue cheese is a versatile ingredient that can be used in a variety of dishes. It can be crumbled or melted on top of salads, soups, or vegetables. It can also be used as a spread on keto-friendly crackers or bread. Blue cheese also goes well with nuts, such as walnuts or pecans, which are also keto-friendly.
When purchasing blue cheese, it is important to check the nutrition label and ingredient list. While blue cheese is generally keto-approved, some brands may add sugars or preservatives that are not compatible with the keto diet. It is best to choose a brand that has no added sugars or preservatives and to check the complete carbohydrate profile by subtracting any dietary fibre from the total number of carbohydrates.
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Full-fat cream cheese is keto-friendly
The ketogenic diet, or keto for short, is a high-fat (70% to 80%), moderate-protein, and low-carb diet. Keto dieters eat many high-fat foods like cheese to compensate for calories lost through carb restriction. While cheese is allowed and even encouraged on this eating plan, some cheeses are more keto-friendly than others.
When selecting cream cheese for your keto diet, opt for plain, high-fat, or whipped varieties to avoid unnecessary carbs. Cream cheese is not only keto-friendly, but it's also one of the best options. Its high-fat and low-carb content make it ideal for keto recipes, adding richness to meals without compromising your carb limits.
Some other keto-friendly cheeses include cheddar, gouda, goat cheese, and blue cheese. These cheeses are suitable for a keto diet due to their high-fat and low-carb content. On the other hand, cottage cheese and low-fat and processed cheese varieties are less keto-friendly and should be limited or avoided.
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Parmesan is a great keto salad topper
The keto diet is a high-fat, moderate-protein, and low-carb diet. Keto dieters eat many high-fat foods such as cheese to compensate for calories lost through carb restriction. While most cheeses are suitable for the keto diet, some are more keto-friendly than others. This mainly depends on their carb and fat content and level of processing.
Parmesan is a great keto-friendly cheese. Grated parmesan adds a salty, nutty flavour to foods. According to the USDA, 1 tablespoon of grated parmesan has 21 calories, 1.4 g of fat, 0.7 g of carbs, and 1.4 g of protein. Its low carb count makes it perfect for adding flavour to keto salads. For example, grated parmesan is a key ingredient in a keto Caesar salad. Parmesan can also be baked into crunchy crisps to replace processed crackers.
Other keto-friendly cheeses include cheddar, gouda, goat cheese, and blue cheese. These cheeses have suitable high-fat and low-carb content. Cheddar, in particular, has one of the biggest impacts calorically in a ketogenic eating program. One ounce of cheddar has approximately 114 calories from about 9 grams of fat and 7 grams of protein.
Cheeses to avoid on the keto diet include cottage cheese and low-fat and processed varieties. While cottage cheese is known for its high protein content, it also contains relatively high amounts of carbs and not enough fat, making it a less ideal choice for keto. Processed cheeses like American cheese and spray-can cheese often contain a mix of cheese and non-cheese ingredients.
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Frequently asked questions
The best keto cheeses include cheddar, gouda, goat cheese, blue cheese, parmesan, and cream cheese.
Cottage cheese, low-fat cheese, and processed cheese should be avoided on the keto diet.
The keto diet is a high-fat, moderate-protein, low-carb diet. The goal is to achieve ketosis, a natural metabolic state in which the body uses fat instead of carbohydrates for fuel.
