Is Cheese Good For Keto

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Keto Diet Recipes That Use Cream Cheese

Top Cheeses to Eat on Keto (and avoid)

From main dishes to fat bombs to keto dessert recipes, cream cheese does it all! Here are some of our favorite recipes that use it:

  • Keto Cheesecake cream cheese + keto sweetener = the BEST sugar-free cheesecake!

Plus so many more! We have a TON of recipes that include cream cheese, you can find all of them here.

Can I Eat Cream Cheese On Keto

Despite being a fresh cheese, you can enjoy cream cheese on keto. Cream cheese is creamy due to its high-fat content around 33-65% of cream cheese is fat. Furthermore, a 3.5 oz serving comes with around 4.1g carbohydrates, which isn’t all too bad.

However, don’t just buy any brand of cream cheese you come across. Go for cream cheeses that list as few ingredients as possible. Some brands may include additives like carob bean gum, natamycin, and whey salt to get a more desirable texture and flavor, but these may not be best for health.

As with most dairy food, keep your intake moderate to stay within your macros. While you can definitely use it as a spread, there are other ways to incorporate cream cheese into a keto diet. Many keto recipes call for cream cheese as a thickening ingredient in place of yogurt, milk, and heavy cream. It’s also used in some smoothies. Here are other ways to use this keto staple.

  • Tip 1 – Feel like classic coconut and almond flour pancakes are missing that extra something to make them tender and delicious? Add a1/4 to a 1/2 a bar of cream cheese to a blender along with a tablespoon of butter and your choice of keto-friendly sweetener, blitz until smooth and incorporate with your other pancake ingredients.

What Is The Lowest Carb Cheese

Mozzarella cheese is keto-friendly as it is low in carbs, but it is not at the top of the list for low carb cheeses.

The majority of cheeses on the list below are considered zero carb since they contain less than 1 gram of carbs per 1-ounce serving.

The list is not exhaustive, but considering the most popular cheese types, the one lowest in carbs is most likely brie with 0.1 grams of carbs per 1-ounce serving. Depending on the kind of Mozzarella you choose , you can also get close to 0 carbs per serving.

For your convenience, we have included a table of some of the common cheeses that are listed as keto-friendly in order of net carbs. These macros are per 1-ounce serving.

Type of Cheese
1.6 g

* = contain over 1 g of net carbs per 1-ounce serving. Eat in moderation.

Pizza night! Try adding some veggies and spices with this Chicken Flatbread Pizza recipe. Dont forget to top it with low-fat mozzarella cheese! #NationalCheeseDay

USDA Team Nutrition

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Dairy Provides Important Vitamins And Minerals

Cheese and yogurt are rich in several key nutrients, including vitamin A, vitamin K2, vitamins B6 and B12, and zinc.

Dairy products have a reputation for being an excellent source of calcium, although some types have more than others.

Hard cheeses contain the most calcium, with Parmesan providing about 1,000 mg and Swiss and cheddar following closely behind with 720 to 790 mg per 100 grams, respectively.13

Yet all types of cheese and yogurt still provide decent amounts of this important mineral. So choose whichever dairy products you prefer to eat. You can also get calcium from non-dairy foods.14

How Do I Turn Cheese Into A More Substantial Snack

The Ultimate Keto Diet Cheese Guide

Im a professional snacker and theres nothing I love more than a handful of keto nuts, but that simply isnt enough to tide me over till the next meal

So I like to throw together my own little high protein keto snacks box with some keto cheese, hard boiled eggs, nuts and keto peanut butter on celery De-lish !

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Can You Eat Dairy On Keto

Yes! Many dairy products are low in carbs in addition to cheese that fits into the keto diet such as sour cream, heavy cream, and butter.

This gives you so many more options when it comes to creating keto-friendly recipes!

Choosing the full-fat dairy options is best for the keto diet.

Many dairy products offer reduced or fat-free options, but those usually end up replacing the fat with additional carbs making it less suitable for keto.

Look at the food labels closely to ensure you are choosing the best option for your keto diet.

Not all dairy is good for a keto diet, though.

Dairy products such as milk, yogurt, and ice cream all contain too many carbs by either the natural sugar found in dairy or added sugar for sweetness.

Avoid those products to keep your diet lower in carbs and on track to stay in ketosis.

However, some companies are making keto-friendly options for ice cream for those ice cream lovers out there.

There are many keto ice cream flavor options available, so give one a try!

Is Mozzarella Cheese Keto Friendly

Italians were first the first race who prepared Mozerella cheese with water buffalo milk near the city of Naples. U unlike most cheeses, you should eat it fresh rather than mature.

Mozzarella has minimal fat and calorie content. In comparison to other cheeses, it is a healthier option. With a net carbohydrate value of 1 gram per ounce, mozzarella is one of the most keto-friendly food out there. It also has probiotics, which have been proved to benefit both digestive and mental health. Mix it with tomatoes and basil for a healthy Caprese salad.

Here are the Mozarella Cheeses nutritional facts:

138 mg

Also Check: Is Turkey Deli Meat Keto Friendly

Is Gouda Cheese Low Carb

Most hard cheeses, including gouda, are considered low carb.

There are very few types of dairy that are considered high in carbs. The main reason why gouda cheese is considered keto-friendly is due to its low carb content.

Dairy tends to be rich in fat and protein while remaining low in carbs, making it a great addition to the keto diet.

The primary thing you need to watch for when choosing your dairy on the keto diet is the amount of sugar included. This means added sugars as well as lactose. As a general rule, the harder the cheese, the less lactose and, therefore, the fewer carbs it has.

For other dairy products, like yogurt, you will want to stick to unsweetened or no sugar added yogurts.

You can read more about yogurt on the keto diet, including a list of keto-friendly brands, in this recent article. Just click on the link to view it on my website.

Of course, dont just take our word for it. Take a few moments to read your labels before adding something new to your diet.

Per 1-ounce serving, there is less than 1 gram of net carbs in gouda cheese.

But the carb content doesnt, however, tell you how much gouda you can eat in a day on the keto diet. Although gouda cheese is keto-friendly, it must always be consumed with other ketogenic food items.

So, it entirely depends on the number of calories you consume, how active you are, the other types of food you are eating, and the kind of keto diet you are following.

Elize May 21, 2018

Why Are There Less Carbs In Cheese Than Milk

Cottage Cheese- Superfood or Silent Killer? | Keto Cheese | Proteins on Keto

There are fewer carbs in cheese than in milk due to lactose, milks naturally occurring sugar, which translates into a carbohydrate. Most lactose is removed during the cheese making process, when its broken down into glucose, then lactic acid.

Unfortunately, theres no such thing as keto milk. However, there are plenty of milk alternatives, lower in carbs/calories, thatre made from: almonds, coconut, cashews, flax, etc. Be sure to check the labels and get unsweetened when available.

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Are All Cheeses Low In Carbs

Cheese is a dairy product made from curdled milk, usually cow’s milk, but goat’s and sheep’s milk are also frequently used in cheesemaking. There are roughly a dozen cheese varieties in the world, with thousands of subcategories, so you definitely won’t feel any shortage of options.

Cheese is more compact than milk, meaning it is dense in nutrients like fat and protein and low in water content.

But what about its carb content?

  • Well, the amount of carbs varies from one cheese to the next. But generally speaking, fresh cheese is higher in carbs than hard, aged cheese.
  • Cottage cheese, for example, has 3.5g carbs per 100g, while Edam cheese has only 1.4 g of carbs in the same serving size. But, as usual, there are many exceptions to this rule.

To play it safe with carbs in cheese, read the label, go for high-fat cheeses, and limit fresh cheeses since these tend to be low in fat. Also, try to avoid processed cheese like American or Gjetost.

If practical, go for grass-fed products as these are higher in vitamin A, omega-3s, conjugated linoleic acid , and antioxidants than conventional dairy products .

Can You Eat Provolone Cheese If You Are Looking To Lose Weight

People usually avoid cheese and dairy products when they are following a diet to promote weight loss, as it is a popular myth that dairy products are fattening and leads to weight gain.

But research indicates that this is not true!

If your body can digest dairy products, foods like cheese can help you lose or maintain your weight in moderate doses.

However, you should keep in mind that the golden principal of weight loss is calorie deficit . Make sure you are not consuming a lot of calories from cheese and other foods.

If you are on a low-calorie or low-cholesterol diet use following tips to enjoy the divine deliciousness of provolone cheese without sacrificing your diet and weight goals:

  • Swap high fat/ high calorie cheeses with provolone cheese in your recipe and you will be surprised how great your food tastes.
  • Choose low fat option over the full-fat option. Make sure to confirm the fat content from the packaging label.
  • Choose smaller portion or serving size. For example, if you are used to putting 2 slices of provolone in your hoagie, try with 1 slice.
  • Use precise measurement or serving size instead of vague sprinkling with hand that is hard to measure

Some lighter provolone brands are:

  • Sargento
  • Giant Reduced Fat Provolone

Although the reduced fat provolone is not on Amazon, guess what, I found this one diet cheesecake for ya! ha

Also Check: Does Dominoes Have Vegan Cheese

Read Also: How To Poop On Keto

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In order to stay in ketosis watching how many grams of carbs you consume is essential. But theres more to the story than macronutrients alone.

High-fat keto-friendly meal plans can often include some suspicious food choices. Thats why its always important to look into your food choices, and determine if a product is, in fact, keto.

Cheese products run the gamut from high-fat and high-quality to high-carb and low quality . But what about cottage cheese, does it fit into a healthy keto diet?

How Much Cheese Can I Eat On Keto

Cheese is both nutritious and delicious. There are hundreds of types of ...

Cheese is a keto-friendly food. But as with most things, it is best in moderation.

I recommend eating about 3-4 ounces per meal on the keto diet.

Some people can get constipated when they eat too much cheese, so don’t overdo it.

You will also want to avoid cheese if you have any allergies or intolerances to dairy. For example, if you have a casein allergy or lactose intolerance, stay away from dairy. If you are lactose intolerant, aged cheeses like cheddar and Swiss might not be a problem for you.

Can I Eat Cheese On A Keto Diet

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. Whilst there are variations of the keto diet, they all consist of high levels of fat, moderate protein and very low levels of carbohydrate. The ratio of these macronutrients is generally 55 to 60% fat, 30 to 35% protein and 5 to 10% carbohydrate.1

The table below provides the macronutrient percentages of some common cheese varieties. All contain either minimal or no carbohydrate and varying amounts of protein and fat. Any type of cheese can be included on the keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis .

Cheese type

The keto diet may have benefits for weight loss, but it is important to seek professional advice to ensure all your dietary requirements are being met. An Accredited Practising Dietitian can provide expert advice to help you eat well when following a keto diet plan.


  • 1. Masood W, Uppaluri KR. Ketogenic Diet. . In: StatPearls . Treasure Island : StatPearls Publishing January 2019

How Many Net Carbs Are In Mozzarella Cheese

As you can see from the chart above, the amount of net carbs in Mozzarella depends on the type. Most are under 1 gram per 1-ounce serving however, mass-produced part-skim Mozzarella may have more.

Now, the question remains: how many carbs can you eat on the keto diet? It depends on the type of keto diet you are following.

There are a few variations on the keto diet, each with its own recommended ratio of fat to carbs to protein.

  • Standard ketogenic diet : low carb , moderate protein , and high fat
  • Cyclical ketogenic diet : involves periods of higher-carb refeeds
  • Targeted ketogenic diet : allows you to add carbs around workouts
  • High-protein ketogenic diet: similar to standard, but allows more protein. 60% fat, 35% protein, and 5% carbs.

Being based on percentages, the number of carbs allowed in the diet will vary from day to day, depending on what you balance it with. To avoid any risk, try to stick to about 20-30 grams of net carbs per day on average.

In some cases, you can even have up to 50 grams, particularly with a cyclical ketogenic diet.

There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.#ketodietplanforbeginners#ketorecipes#Keto#Ketogenic#WeightLoss#Ketosis#KetoGuru#eatclean

Keto Guru

How Much Cheese Is Too Much Cheese

Yes, cheese is a great addition to your keto diet, but it shouldn’t be at its center.

Cheese is still high in saturated fat. The debate over whether saturated fat is good or bad is still on , so it’s best to limit your intake of dairy fat on keto and try to get as much unsaturated fat as possible from fatty fish, nuts, seeds, and vegetable oils.

Two other reasons you need to watch how much cheese you’re eating is carbs and calories. Cheese contains lactose, a type of milk sugar. Cheese is also dense in calories if you eat too much you won’t be in a calorie deficit, which is crucial in losing weight. To stay within your recommended daily carb and calorie limit, it’s a good idea to go for low-carb cheeses and keep your intake moderate.

But how much cheese exactly is moderate?

That’s a tough question to answer and depends on your overall diet and the type of cheese. To put things into perspective, here’s the carb breakdown for different cheeses.

  • 3.5 oz cream cheese spread
  • 1 cup diced cheddar cheese
  • 6 slices mozzarella cheese

This amount totals around 9g carbohydrates. However, you likely won’t be eating that much cheese anyway. All in all, don’t sweat it but also don’t rely on cheese too much on your keto journey. Think of it as an addition to your diet and combine it with healthful foods rich in fiber and micronutrients.

Keto Cheese List: Top 7 Keto Cheeses

The Best Cheese on Keto Diet Dr. Berg on Keto Cheese

The list of best keto cheese is lead by the fatties, creamiest, lowest carb varieties. These are generally softer cheeses.

A helpful rule of thumb: Look for cheese labeled triple cream. Though there isnt an industry-standard around what that means exactly, its likely loaded in nurturing fats and low in protein.

Harder cheese like cheddar and parmesan are also great additions to a keto diet, but they tend to be higher in protein. They will need to be balanced with other fats to meet your macronutrient ratios.

Good Keto Cheeses To Add Into Your Keto Diet

When it comes to choosing your cheese, you want to find brands that say organic and grass-fed. And full fat is a good choice as well.

For keto, we also want to make sure we choose cheeses that are low carb and low in sugar. That is important for staying in ketosis and thus seeing benefits like weight loss.

Some cheeses to eat on your low-carb keto diet include:

  • Aged, hard cheeses
  • Cream cheese

You’ll want to avoid cheeses like cottage cheese that are high in sugar and those that are highly processed.

Canned Or Spray Cheese

The USDAs listed macros for spray cheese 81 calories, 6 g of fat, 2 g of carbs, and 5 g of protein per oz could probably fit into your keto diet. The problem: Its heavily processed cheese that isnt really, well, cheese. These contain a lot of stabilizers, fillers, and oils that dont provide much nutritional benefit. All youre doing is adding additional gunk that your body doesnt recognize, and that can lead to inflammation, says Wagner. Inflammation is tied to many health conditions, including cancers, infectious diseases, and autoimmune disorders, according to past research so this type of cheese is one to skip.

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