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Eating Cheese On The Keto Diet Guide

Since keto is a high-fat low-carb diet, you can actually eat cheese on keto! Whilst most cheeses tick the high-fat low-carb requirement, you should still be careful as some cheeses are too high in fat content.

Here, we’ll discuss everything you need to know about cheese on keto - the health benefits of cheese, the best cheeses on keto, and the worst cheeses on keto. Taeya admits to being a cheese addict, which she suspects is the reason why keto has been so easy for her to follow. It's time to make your keto journey easier by enjoying cheese stress free!


Health Benefits of Cheese

You might be thinking that ‘health’ and ‘cheese’ are in the same sentence? That makes no sense and is too good to be true! Well, we love to break it to you - cheese has plenty of health benefits and provides well needed nutrients to our bodies. 


Builds Muscle

Cheese is a good source of protein, which is responsible for many functions in the body. Not only does protein enable us to build muscle, it is needed for the production of enzymes, providing structure to our cells, and muchmore. [1]


Low Lactose Options

Cheeses actually vary in lactose content. Cheddar, parmesan and Swiss are all lowest in lactose. Even cottage cheese and feta are low in lactose! So if you’re lactose intolerant and scared of going keto, don’t worry you can enjoy a satisfying amount of cheese without ruining your diet or digestion.


Best cheeses for the Keto Diet

Here’s a deep dive into some of the least processed high-fat, low-carb cheeses.


Goat cheese 

  • 0.4g of net carbs per 100g serving
  • 29.8g of fats per 100g serving

    Goat cheese, or chevre, is made from goat’s milk and is creamy, with a tart flavour that is often described as earthy. 

    As one of the most keto-friendly options that is also low in lactose, this cheese is a suitable addition to many people’s diets. Enjoy your goat cheese in appetisers, casseroles, omelettes and salads!


    • 2.2g of net carbs per 100g serving
    • 27.4g of fats per 100g serving

      Gouda is made from cow’s milk and is a some-what sweet, yellow and creamy cheese.

      The low melting point of Gouda means it’s perfect to be used on top ofburgers or become the star of the show in your favourite homemade mac and cheese using low-carb pasta.


      Mozzarella cheese

      • 2.4g of net carbs per 100g serving
      • 22.1g of fats per 100g serving

        This type of cheese is well-known and you’ll be glad to know that it is good for keto diets. It is low in carbs and high in fats. It is minimally processed and free from non-keto-friendly ingredients, including sweeteners, refined oils and additives. 

        Sprinkle some on yourketo pizza to forget that you’re even keto at all!

        Blue cheese

        • 2.3g of net carbs per 100g serving
        • 28.7g of fats per 100g serving

          Blue cheese is very unique, in that it is made using cultures of a particular type of mold to create deep, rich flavours and a luscious, creamy texture.

          Free from non-keto ingredients and low in net carbs, blue cheese is great for those on the keto diet. Add this cheese to salads, blend into dips or make it into a sauce to pair with keto noodles or steaks. 


          Cheddar cheese 

          • 2.1g of net carbs per 100g serving
          • 33.8g of fats per 100g serving

            Cheddar is very popular and rightfully so! You can try everything from mild to mature cheddar without second-guessing if you exceeded your carb limit.

            Use sandwiched between keto-friendly slices of bread, or even place dollops of cheddar on a baking sheet, pop in the oven and indulge in crispy cheese chips as a guilt-free snack!


            Cream cheese

            Philadelphia original:

            • 1.79g of net carbs per 100g serving
            • 35.7g of fats per 100g serving

              Cream cheese is a popular cheese that is soft and mild in flavour. 

              Whilst Philadephia’s original may be keto-friendly, different brands of cream cheese vary in net carbs and fats, so we recommend either sticking to this specific one, or checking other brands’ nutritional information before you purchase them. You can also opt for organic cream cheese as it’s better for you and the planet. 

              Combine some cream cheese with your favourite keto sweetener and voila - you have your very own sugar-free cheesecake!


              Parmesan cheese  

              • 3.2g of net carbs per 100g serving
              • 25g of fats per 100g serving

                Grated parmesan is your best friend when it comes to adding a hint of salty, nutty notes to your dish.

                Low in both carbs and fats, parmesan fits into the keto diet. Sprinkle parmesan cheese generously on your keto pizza, pasta or even salad! 

                Types of Cheeses - Table

                Type Net Carbs (per 100g) Fats (per 100g) Description
                Goat Cheese 0.4g 29.8g Creamy, tart, earthy; low in lactose; suitable for appetisers, casseroles, omelettes, and salads.
                Gouda 2.2g 27.4g Sweet, yellow, creamy; suitable for burgers, mac and cheese.
                Mozzarella Cheese 2.4g 22.1g Low in carbs, high in fats; minimally processed; suitable for keto diets.
                Blue Cheese 2.3g 28.7g Unique; rich flavors, creamy texture; made using mold cultures.
                Cheddar Cheese 2.1g 33.8g Popular; versatile; available in various ages.
                Cream Cheese 1.79g 35.7g Soft, mild flavor; versatile.
                Parmesan Cheese 3.2g 25g Grated; adds salty, nutty notes to dishes.


                Cheeses to Avoid

                Unfortunately, not all cheeses are welcome on the keto diet. This is mostly cheeses that exceed our daily net carb intake or are highly processed. 

                Low-fat cheese

                When you’re on a high-fat, low-carb diet, low-fat cheese isn’t ideal! Your goal is to use fat as fuel on keto, so eating low-fat cheese defeats this purpose - instead it’s best to opt for full-fat cheese.

                Processed cheese - American cheese & Squeezable

                Canned, spray cheese, and American cheese are all no-gos for dieters. In terms of macros, a slice of American cheese can be 10% of your total carb goal for the day. We can’t forget the lower quality of these highly processed cheeses, with high calorie counts, salt content and the unnecessary additions of food colouring and emulsifiers. 

                Eating a lot of processed cheese has been linked to an increased risk of diseases, including cardiovascular disease.

                With so many unprocessed cheeses that are both healthier and more keto-friendly, we say that processed cheese is something you should veer completely away from when dieting.

                Cottage cheese

                This is a fresh cheese that is produced when separating two milk proteins - casein curds and liquid whey.

                Cottage cheese isn’t the enemy for keto-ers, but is near enough to make it to this list. Whilst high in protein, this cheese is quite high in carbs and not high enough in protein. That means you can have avery small amount, but that’s all before you step past your keto limits. 

                Low-fat or non-fat cottage cheese has even fewer fats and most likely has more carbs than whole milk cottage cheese. This is because many reduced fat cheeses contain gum-based thickeners and some even contain fruit, both contributing to a higher carb content. So, it’s best to stay away from low-fat cottage cheese when keto.



                • 7.3g of net carbs per 100g serving
                • 10.2g of fats per 100g serving

                  In small amounts, full-fat ricotta isn’t so bad on the keto diet. But because of its macros, having a large amount of ricotta is completely off the table. You’ll really have to watch your portions when opting for ricotta, or better yet, you can just completely rule out this cheese.

                  Key Takeaways

                  A diet that approves of cheese? Yes, it’s a rare sight but keto has your back. Just be sure to keep track of your macros, stick to the recommended cheeses and you’re good to go!

                  What’s your favourite cheese to opt for? Do you have any tricks up your sleeve for making a hearty cheese dish that’s keto-friendly? Comment down below and let’s get chatting.

                  Check out our post on keto and dairy.





                  2 Responses

                  Sylvia Riley

                  Sylvia Riley

                  March 03, 2022

                  Have found this information interesting as I like cheese. I am a new T2 and sure what cheeses I can have

                  Sylvia Riley

                  Sylvia Riley

                  March 03, 2022

                  Have found this information interesting as I like cheese. I am a new T2 and sure what cheeses I can have

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