Yes, most cheese is keto. Hard and aged cheeses such as cheddar, Parmesan, Swiss and Gouda contain almost no carbohydrate, usually under 4 g per 100 g, and soft cheeses such as brie, goat cheese and mozzarella are similar, according to USDA FoodData Central. Fresh cheeses like cottage cheese and ricotta contain a little more because they keep more of the milk sugar, lactose, but still fit in normal portions. The cheeses to limit are processed cheese spreads, which can contain added starch and more carbs, and anything breaded. The bigger issue on keto is not carbs but calories, saturated fat and salt, as cheese is easy to overeat.
Carbs in common cheeses
Per 100 g (3½ oz), from USDA FoodData Central:
| Cheese | Carbs | Protein | Fat | Saturated fat | Sodium | Calories |
|---|---|---|---|---|---|---|
| Brie | 0.5 g | 20.8 g | 27.7 g | 17.4 g | 629 mg | 334 |
| Goat cheese (soft) | 0 g | 18.5 g | 21.1 g | 14.6 g | 459 mg | 264 |
| Swiss | 1.4 g | 27 g | 31 g | 18.2 g | 187 mg | 393 |
| Blue cheese | 2.3 g | 21.4 g | 28.7 g | 18.7 g | 1,150 mg | 353 |
| Mozzarella (whole milk) | 2.4 g | 22.2 g | 22.1 g | 13.9 g | 486 mg | 299 |
| Parmesan (hard) | 3.2 g | 35.8 g | 25 g | 14.8 g | 1,180 mg | 392 |
| Cheddar | 3.4 g | 22.9 g | 33.3 g | 18.9 g | 653 mg | 403 |
| Cottage cheese | 3.4 g | 11.1 g | 4.3 g | 1.7 g | 315 mg | 98 |
| Feta | 3.9 g | 14.2 g | 21.5 g | 13.3 g | 1,140 mg | 265 |
| Cream cheese | 5.5 g | 6.2 g | 34.4 g | 20.2 g | 314 mg | 350 |
| Ricotta (whole milk) | 7.3 g | 7.5 g | 10.2 g | 6.4 g | 110 mg | 150 |
| Processed American cheese spread | 8.7 g | 16.4 g | 21.2 g | 13.3 g | 1,620 mg | 290 |
A typical 30 g portion of cheddar has about 1 g of carbs. Cheese has no fiber, so total carbs and net carbs are the same.
Best cheeses for keto
- Hard and aged cheeses: cheddar, Parmesan, Gruyère, Swiss, Manchego and Gouda. They’re very low in carbs and full of flavor, so a little goes a long way.
- Soft and bloomy cheeses: brie, Camembert and soft goat cheese.
- Mozzarella: melts well for keto pizza and bakes. Our keto pizza crust uses it.
- Halloumi: grills well and makes a filling vegetarian main.
- Cottage cheese and ricotta, in moderate portions, for higher protein with less fat. Our article on whether cottage cheese is healthy explains more.
Cheeses to limit
- Processed cheese slices and spreads: often higher in carbs and salt, with added starch, milk powders and emulsifying salts.
- Flavored cream cheese: some versions contain sugar, honey or fruit.
- Breaded or fried cheese, such as mozzarella sticks.
- Cheese sauces thickened with flour.
- Reduced-fat cheeses sometimes contain added starches to improve texture. Check the label.
Watch the portions
Cheese is calorie-dense. A 30 g portion of cheddar, about the size of two thumbs, has roughly 120 calories, and it’s easy to eat several portions while grating it over meals or snacking straight from the block. If you’re on keto to lose weight, measuring cheese for a week can be revealing. Our guide to keto weight loss plateaus explains other common reasons weight loss stalls.
Saturated fat and salt
Most cheeses are high in saturated fat. The NHS advises no more than 30 g of saturated fat a day for men and 20 g for women, and 100 g of cheddar contains almost 19 g. Cheese is also a major source of salt: feta, halloumi, blue cheese and Parmesan are among the saltiest. Adults are advised to have no more than 6 g of salt a day. On a keto diet, where cheese, butter and cream can add up quickly, it’s worth balancing them with olive oil, nuts, seeds, avocado and oily fish. Our guide to keto and cholesterol explains why.
That said, cheese also provides protein and calcium. Hard cheeses such as Parmesan and Swiss are particularly rich in calcium, with more than 850 mg per 100 g, and the NHS notes that dairy foods are a good source of protein and calcium.
Cheese safety in pregnancy
Some soft cheeses carry a risk of listeria, a bacterium that can harm an unborn baby. The NHS advises pregnant women to avoid mold-ripened soft cheeses such as brie and Camembert and soft blue cheeses, unless they’re cooked until steaming hot. Hard cheeses such as cheddar and Parmesan, and pasteurized soft cheeses such as mozzarella, cottage cheese and cream cheese, are fine.
Lactose intolerance
Aged hard cheeses contain very little lactose, so many people with lactose intolerance can eat them in normal portions. Fresh cheeses such as ricotta and cottage cheese contain more.
Ways to use cheese on keto
- Cheese crisps: bake small piles of grated Parmesan or cheddar at 200°C (400°F) for 5 to 7 minutes.
- Halloumi skewers with peppers and zucchini.
- Stuffed chicken with spinach and cream cheese.
- Omelets and frittatas, such as our spinach and feta frittata.
- Salads with feta, goat cheese or blue cheese.
- A cheese board with olives, nuts, cucumber and celery instead of crackers.
Common questions
Is cheese good for weight loss on keto?
It can help you feel full, but it’s high in calories. Moderate portions work better than unlimited cheese.
Which cheese has the fewest carbs?
Brie, soft goat cheese and Swiss are among the lowest, with under 1.5 g per 100 g. Most hard cheeses are close behind.
Can I eat cheese every day on keto?
Yes, in sensible amounts, alongside plenty of vegetables and a variety of fat sources.
Is cottage cheese keto?
Yes, in moderate portions. It has about 3.4 g of carbs per 100 g, so a 150 g serving has about 5 g.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
