How Much Cheese Can You Eat On Keto?

Is it a good idea to consume rich and creamy cheese products when following a low-carbohydrate diet? Yes, in some instances. Not all cheese products are created equal we eat while following a low-carb or keto diet. Additionally, the sensitivity to cheese varies by individual.

We show you what is potentially beneficial and what is detrimental to a low-carb diet in this guide, and assist you in making the best choices for a low-carb diet.

The responses to various cheese products are subjective; some people consume big quantities while others consume little amounts or abstain from them.

For keto diets, there are numerous delectable cheese options to eat, including cheese, whole milk, Greek yogurt, cream, and butter.

While you may wish to incorporate cheese into a low-carb or ketogenic diet, you may want to consider restricting it to maintain weight reduction or alleviate acne or digestive concerns.

What Exactly Are Dairies?

The term “cheese products” refers to foods and beverages derived from mammalian milk. Cow’s milk is far more prevalent in the United States and Europe than other varieties of milk. However, goat and sheep milk products are also quite popular in various cultures.

Milk is a somewhat nutritious food source of proteins, lipids, and carbohydrates:

  • cheese and whey are the two primary proteins found in milk. Milk includes around 80% casein and 20% whey protein.
  • Milk is primarily composed of saturated fats. cheese fats contain 70% saturated fats, 25% monounsaturated fats, 5% polyunsaturated fats, and 5% naturally occurring trans fats.
  • Lactose (milk sugar) is a carbohydrate present in milk. These simple sugars are broken down in the digestive system into galactose and glucose. Glucose is then absorbed into the bloodstream, resulting in an increase in blood sugar levels.

Cream, cheese, butter, and yogurt are among the cheese products that contain variable levels of carbs.

Carbohydrate content in various cheese products

Why are some types of cheese products rich in carbohydrates while others are low in carbohydrates? It is dependent on their treatment and the amount of lactose released. By and large, bacteria-fermented milk contains fewer carbs than non-fermented milk. 

When cheese created, for example, milk has treated with bacteria that induce lactose (sugar) to boil in lactic acid, so removing the majority of carbs. Additionally, the liquid produced by wheezing has eliminated throughout the process, leaving the majority of the casein behind.

Similarly, while making yogurt, milk treated with a variety of bacterial strains that convert the majority of lactose to lactic acid. It does, however, contain somewhat more carbs than most cheeses due to the presence of lactose. The Carbohydrate content in yogurt primarily determined by the fermentation duration. The longer it fermented. The more lactose is used, resulting in lower carbohydrate content in the final product.

The following table summarizes the carbohydrate content of several popular cheese products. We discussed the various types of cheeses, but due to the diversity of countries, we have included a special section on cheeses below.

Carbohydrates Kept To a Minimum (0-3 grams per 100 grams / 3.5 oz).

  • Butter and ghee: Butter is formed entirely of lactose (sugar) and whey (protein). Ghee, sometimes known as chlorinated butter, contains neither lactose nor whey. Per 100 grams of butter, it includes only 0.1 grams of carbs and 0.1 grams of protein. As a result, like ghee, it is practically carbohydrate-free.
  • Velvet cherry, Rembert, and similar soft-baked cheeses include the fewest carbs of any cheese, at only 0.5 grams per 100 grams.
  • Hard cheeses like Spanish Manchego, cooked goat, Swiss (Emanuel), Adam, Gouda, Cheddar, Grover, Mar de Plata (or Petegrass), pecorino, and provolone are low in lactose. They like cats. Most provide 3 g trace carbs per 100 g. Italian Parmesan and Grana Padano have less than 0.5g carbs.
  • Semi-soft cheeses like fresh and aged mozzarella, soft goat cheese, and Hawaiian are versatile and available in the US and Europe. They have about 2 to 3 grams of carbs per 100 grams more than most hard cheeses. Blue cheeses like Gorgonzola, Rockfort, and Stelton are in this category, but if they are from the EU, they usually contain no carbohydrates.
  • Creamy cheese: cow or goat (Argentine butter cheese). This fruit contains between 0.5 and 2 grams of carbohydrates per 100 grams. In these cases, make sure they are standard products. To reduce costs, starch is often added to this type of cheese, increasing carbohydrate intake and decreasing health.
  • Whole Greek Yogurt is the best option for low-carb or keto yogurt. It is low in carbohydrates and thicker than other yogurts due to the removal of liquid whey (milk sugar, lactose). Although the carbohydrate content varies between brands, Greek yogurt contains approximately 3 grams per 100 grams (just under 1 cup) and 5 grams per 170 grams container (1 cup).
  • Heavy cream: Make it by adding fat to milk. Although lower in carbs than milk, it is not carb-free. 3 g carbs per 100 g whipping cream (approximately 0.5 grams per tablespoon).


The keto diet, for short, consists primarily of fat, modest amounts of protein, and a few carbohydrates. This diet completely alters your metabolism, which causes weight loss. Cheese has allowed to eat on the keto diet, according to its devotees, which is one of its benefits. In fact, cheese is the ideal keto food because it is high in fat, moderate in protein, and low in carbohydrates.

Cheese can transform your dishes by adding taste, diversity, and new textures. Adding that premium, grass-fed and full-fat foods are the greatest choices for a ketogenic diet. Even though cheese might not be the first item that springs to mind when it comes to weight loss, some study indicates that it might be helpful in this regard.

Cheddar, Gouda, blue cheese, and goat cheese are some of the greatest cheeses to eat while following the keto diet because of their ideal ratio of high fat to low carb. Although most cheeses are suitable for the ketogenic diet, several varieties are not the best choices because of their nutrient ratios and level of processing. These include processed and low-fat cheeses as well as cottage cheese.

FAQs Area

How much cheese is too much per day?

However, cheese can be used in moderation to help prevent long-term health problems, just like any other meal. According to the American heart association, there should be three portions of cheese consumed per day, each weighing 1.5 ounces.

What occurs if you consume too much cheese while on a keto diet?

Cheese is heavy in calories and fat, so consuming too much of it can cause you to enter or exit ketosis. This implies that you might not be burning as many calories as you believe you are, and the additional cheese may result in weight gain. Cheese also contains a lot of salt.

If you consume cheese consistently, will you put on weight?

While cheese may not be the only cause of your belly fat, its high-calorie content might contribute to weight gain. Regular cheese consumption may cause you to consume more calories than is advised each day, especially if you lead a sedentary lifestyle.

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