Is cheese Keto Friendly
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Is Cheese keto friendly? Which cheese is best on Keto?

Weight loss has been on discussions for years now. People with hereditary obesity and those who acquired it for the first time are both running around for that magic trick that kicks the weight out in no time. Keto diet is one such wonderful option to lose weight drastically. Thousands of people, including celebrities have lost weight effectively. But losing weight through Keto Diet is not a cake walk. You need to give up on a lot of your favorite foods. Not necessarily on taste though. One of the doubtful contenders to this list of omissions is Cheese. People wonder – Is Cheese Keto Friendly or not?


This article will help you draw conclusion of your own. I have listed and reviewed a lot of cheese types here because there are numerous Cheese types available around the world and you can not have all available at one place.


What exactly is Cheese and how it’s made?


Cheese is a dairy item, typically made from the cow milk, Goat milk, Buffalo milk and Sheep milk. All types of Cheese gains fat and protein from the milk. Cheese are made in factory and at home as well.


There are a total of six steps in Cheese making:


      1. Acidification
      2. Coagulation
      3. Curd separation
      4. Salting
      5. Shaping
      6. Ripening


During the process of making cheese, cheese is acidified with the help of lemon and vinegar and also with natural bacteria. This changes the lactose into lactic acid which helps to retain the cheese.


Cheese maker presses and strains the curd of cheese to remove the extra water from it.


There are hundred-plus cheeses available in the world. The flavor and style usually depend on the milk and also depends on demographic choices.


Types of Cheese available around the world


There are different types of cheese present around the world. People divide these cheese on the basis of unique qualities mentioned below:


      • Taste
      • Age
      • Method of preparation
      • Color
      • Country specific
      • Type of milk
      • Texture


Here are the few categories of cheese:


      1. Fresh cheese
      2. Soft ripened cheese
      3. Blue cheese
      4. Semi-hard cheese
      5. Semi-soft cheese
      6. Pasta filata cheese


Fresh cheese


Famous fresh cheese types are:


      • Ricotta cheese
      • Chevre cheese
      • Cottage cheese
      • Cream cheese
      • Queso cheese
      • Sour cream cheese


Soft-ripened cheese


Famous soft-ripened cheese types are:


      • Brie cheese
      • Camembert cheese
      • Cambozola cheese


Blue cheese


Famous blue cheese types are:


      • Roquefort cheese
      • Stilton cheese
      • Gorgonzola cheese
      • Danish blue cheese


Semi-hard cheese


Famous semi-hard cheese types are:


      • Cheddar cheese
      • Gouda cheese
      • Edam cheese
      • Monterey Jack cheese
      • Emmental cheese
      • Swiss cheese
      • Gruyere cheese


Semi-soft cheese


Famous semi soft cheese types are:


      • Havarti cheese
      • Muenster cheese
      • Jarlsberg cheese
      • Chaumes cheese


Pasta filata cheese


Famous pasta filata cheese types are:


      • Mozzarella cheese
      • Burrata cheese
      • Provolone cheese
      • Queso Oaxaca cheese
      • Scamorza affumicata cheese
      • Caciocavallo cheese


Is cheese Keto Friendly
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So, is Cheese keto Friendly?


The answer to this question comes with a sigh of relief – “Yes”. Cheese is Keto Friendly. Most of cheese types.


When you are on Keto Diet to lose weight, it is important to avoid foods that have high carbs and high protein. Cheese fits right in. It has protein, but not too much. It has carbs, but just the right amount. An excellent choice for low-carb keto diet food.


Cheese is one of the tastiest low carb foods. It can be eaten raw and as a standalone Recipe as well. It is a great source of nutrition too. One slice of Cheese can give you same nutrition as one complete glass of milk.


I would suggest that in order to establish – Is Cheese Keto friendly for you? – you must check the performance of ketones after eating cheese. Everyone has a unique body system. If cheese is suiting you with your keto diet plan, then there is nothing to worry about. A word of caution is that Cheese has good amount of calories. If you eat a big slice of cheese, it means you are in-taking too many calories. This situation is not consistent with your weight loss goals.


Still, Cheese is not bad, you can add cheese with the other low carb and low protein foods. This will also keep your taste buds happy.


Also read: Keto Diet Vs Low Carb Diet – Find Out Which One Is Best For You


Is Cheese a carb?


The answer to this question is “No”. Cheese is not a source of carbs.Studies show that the food which has less than 14.9 grams of carbs per serving is low in carbs. Cheese has around 3.7 gms of Carbs per 100 gms serving.


Health benefits of Cheese


  1. Cheese has magnesium which helps to reduce the blood pressure.
  2. Cheese has zinc which enhances the immune function of the body and also improves the production of genes.
  3. The danger of cancer is also decreased by cheese because it has selenium. It can also be effective for allergy symptoms and decrease heart problems.
  4. The fatty acids in cheese kill harmful bacteria and viruses.
  5. Cheese also contains healthy and beneficial bacteria that improve gut health, increase metabolism, and are also good for the digestive system.


Also read: What are the health benefits of keto diet: Top 12 benefits of Keto Diet


Nutritional value of Cheese


It is observed that hard and semi-hard cheeses contain fewer carbs, while soft and semi-soft cheeses contain more carbs. The nutrients in cheese depend on the type of cheese.


Swiss cheese nutrition facts


The nutrition information of Swiss cheese:


Calories 115
Fat 9.0 grams
Protein 8.2 grams
Carbs 0.1 grams
Sodium 94.2 mg



Parmesan cheese nutrition facts


The nutrition information of Parmesan cheese:


Calories 111
Fat 7.1 grams
Protein 10 g
Carbs 0.9 grams
Sodium 448 mg


Brie cheese nutrition facts


The nutrition information of Brie cheese:


Calories 93.4
Fat 7.7 grams
Protein 5.7 grams
Carbs 0.1 grams
Sodium 175 mg


Cheddar cheese nutrition facts


The nutrition information of Semi-hard cheddar cheese:


Calories 112
Fat 9.2 grams
Protein 6 grams
Carbs 0.4 grams
Sodium 175 mg



Selecting Keto friendly Cheese – what cheese is best on keto diet


There are different varieties of cheese available in markets and stores. Some are organic cheese, some prepared by traditional methods and some are factory cheese. There are some important points to remember before going to buy the cheese during keto.


Check points for selection of cheese on keto diet:


      1. Pasteurized
      2. Homogenized
      3. Organic
      4. Grass-fed




Is cheese pasteurized? The process of pasteurized milk is to kill dangerous bacteria present inside. In this process, the milk is heated to 144°-211°F.


This technology removes harmful bacteria and other unhealthy enzymes. Raw milk cheese provides some antioxidants that help to digest food and also maintain the beneficial nutrients.

A pasteurized milk cheese has a rich amount of bacteria that is used in cheese, which makes it taste different compared to other cheese types.




Is cheese homogenized?  The Homogenization process is to make milk smooth and creamy. The fat remains in milk and doesn’t separate.


The curd from homogenization milk is soft and weak which increases the difficulties in the coagulation process. Pure milk is not homogenized. The homogenized process makes cheese healthier than non-homogenized milk.


Usually, the process of homogenization in cheese making is not so famous. For the production of blue cheese, milk may be homogenized.


The fatty globules may introduce some more antioxidants and increase the rate of fatty acid oxidation. Due to the homogenization process, the finished cheese may also have a white color.

Homogenization gives creamier texture and improves the fat recovery process.




It is beneficial to eat organic cheese and other organic dairy products such as heavy cream. Organic food items are more beneficial than other dairy products.


People prepare homemade cheese from pasteurized and homogenized process milk. Farm’s organic milk is used for the preparation of organic cheese.




Grass fed cheese is made from grass-fed cow’s milk.

Cows majorly eat grass, that’s why it is called grass-fed. When cows eat more grass than other food items such as grain, it’s high in fatty acid and other vitamins in milk which is very beneficial for health.


Also read: Kеtо dіеt wіth іntеrmіttеnt fаѕtіng: Can you do both at once?


Components to look for in milk before making Cheese at home


Cheese lovers must select the milk for homemade cheese very carefully. There are 4 major components of milk to consider:


      1. Water
      2. butterfat
      3. Lactose
      4. Protein




Water is a very important ingredient in milk. During the process of making cheese, a lot of water is removed from milk.




Butterfat such as protein and fat metallic particles add the white color in the milk. Sometimes the color of milk is lighter orange or yellow because of the presence of carotene in milk.


It will be subdivided to release the fatty acid that helps in cheese flavor. The diet, weight, and type of milk show whether the butterfat is healthy or not. Butterfat is also known as lipids.




Lactose is a natural sweetener present specifically in dairy. This is converted into lactic acids and carbon dioxide by the products that are added during the cheese-making process.




Protein and casein are present in milk. Caseins are important for the solidification of milk during the cheese-making procedure.


Also read: Long Term Effects of Keto Diet: An expert’s perspective


Healthiest Cheese in the world


Here is the list of healthiest cheese in the world:


      • Paneer
      • Swiss cheese
      • Mozzarella cheese
      • Cream cheese
      • Colby cheese
      • Feta cheese
      • Gouda cheese
      • Muenster cheese
      • Parmesan cheese
      • Provolone cheese
      • Brie cheese
      • Havarti cheese
      • Blue cheese


Non-Keto-Friendly Cheese –  that you need to avoid on keto


There are primarily 5 cheese types that are not friendly to keto. While you are on Keto these Cheese types are advised to be avoided.


List of cheese that are not friendly to keto diet:


      1. Spray cheese
      2. Yellow cheddar cheese
      3. Labneh cheese
      4. Ricotta cheese
      5. American cheese
      6. Cottage cheese


Spray cheese


There are 3 grams of carbs, 6 grams of protein, 6 grams of fat in spray cheese. Spray cheese has a large number of stabilizers, fillers, and oils that are not allowed in the keto diet.


Yellow cheddar cheese


Yellow cheddar cheese is prepared with artificial colors and dyes. Annatto is used to add coloring in cheddar cheese. A yellow cheddar has 85 calories, 0.7 grams of carbs, 5 grams of protein, and 7 grams of fat in only one slice. It is good to avoid the yellow cheddar cheese on a keto diet.


Labneh Cheese


It is a Saudi Arabian cream style cheese with nearly 6 gms of carbs per serving (check the tag for ingredients)


Ricotta cheese


Ricotta is rich in carbs. It has 192 calories, 5 grams of carbs, 15 grams of protein, and 12 grams of fat. It is good to say goodbye to ricotta cheese while you are on the keto diet.


American cheese


American cheese contains 65 calories, 2 grams of carbs, 4 grams of protein, and 5 grams of fat. Keto dieters pay attention to the quality of good but American cheese is highly processed. That’s why it is not safe.


Cottage cheese


If you are on a keto diet, eat only a very small amount of cottage cheese, if you like it. It has a high amount of protein. Cottage cheese is not the ideal cheese on a keto diet plan. It has 85 calories, 5 grams of fat, 6 grams of carbs, and 12 grams of protein. Highly processed cheese is not beneficial for health.


Quick Tips:


  • Always say no to the refined cheese, spray cheese because they are made by the procedure of pasteurized and homogenized.
  • These cheese types are made in bulk in factories and normally have all unhealthy and non-beneficial ingredients like artificial taste, color, dyes, and sugar.
  • One slice cheese and shredded cheese have artificial chemicals and also add the sugar to maintain the sticky texture of them.
  • The substitute cheese is rich in carbs and has less amount of fat than real cheese.
  • Low-fat cheese is highly processed. It is good to eat cheeses which have high fat.
  • Before eating any cheese on a keto diet do some online research.


Also read: Can you eat rice on keto: Is rice Keto Friendly?


Why should you avoid Cheese on Keto?


Though there is no need of avoiding Cheese strictly on Keto diet, still, if you need reasons to avoid Cheese on keto, here are three main reasons to make you feel better.


1.) Dairy food items are highly processed


In keto diet, you should not eat any food which is highly processed. Milk which is stored in bulk by factories usually is homogenized and pasteurized which kills beneficial and healthy bacteria and enzymes from the milk.


Usually, the dairy milk industries and farmers give a high amount of artificial hormones and other antioxidants to cows for producing more milk. When you eat the product from this type of milk, it is harmful to your body.


Cheese which is prepared from dairy milk has some unhealthy antibiotics. You can check it by yourself. Read the ingredients of the product. They can also mix the flavor and increase the taste of the product.


2.) Generate health problems


      • Digestive problem
      • Acne problem
      • Sinus problems
      • Inflammation
      • Pain in joint
      • Weight gain
      • Depression
      • Stress


3.) Increases weight


Cheese also increases weight instead of burning fat. Different cheese types have different amount of calories. Too much intake sets of weight gain issues.


Keto-friendly Recipe Ideas


Kids, youngsters and even old aged people all have a love for cheese. Below are few some keto-friendly Cheese Recipe ideas:


1.) Keto-friendly cheeseburger

2.) Keto-friendly chicken breast

3.) Keto-friendly cheese kabab

4.) keto-friendly cheese omelet

5.) Keto-friendly quesadillas

6.) Keto-friendly low-fat cheese macaroni

7.) Keto-friendly blue cheese meatballs

8.) Keto-friendly cheese mushroom omelet

9.) Keto-friendly cheese cream vegetable salad

10.) keto-friendly cheese chicken roll

11.) Keto-friendly cheese stuffed vegetables

12.) Keto-friendly cheese salmon

13.) Keto-friendly mozzarella cheese pancakes

14.) Keto-friendly cheese broccoli




The happiest news for cheese lovers is, cheese is keto-friendly. It contains low carbs, on the other side you can get very healthy and beneficial proteins and fats from the cheese.


If you are on a keto diet, then only buy and eat high-quality cheese and ignore the high processed cheese. Use organic and grass-fed milk cheese which is prepared with traditional methods.


Eating too much carbs cheese per day can reduce the performance of your body to burn ketones. Carbs will quickly kick you out of ketosis. Dairy cheese has hormones that strongly connect to health problems. Avoid dairy cheese if you easily eat more cheese at a time.


Most people who eat dairy cheese face health problems. The most dangerous reason to avoid cheese on a keto diet is, you get more weight instead of weight loss. Usually, it’s common that people eat more cheese on a daily basis. With more calories, you gain weight. In this situation, exercise cannot be affected effectively.


Cheese is a delightful product that provides both tastes to your meals and a smooth creaminess. If you like milk, prepare the cheese with goat’s milk, it has a certain role in low-carb foods. This makes low carbohydrates easier, and more enjoyable.


Cream cheese is perfect for sauces. Baked cheese chips are a snack that’s much healthier for you than typical chips of potato. Shredded cheese combined with eggs will give you the perfect snack in the keto diet.


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