The low carb keto diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which your body uses fat instead of carbohydrates as its main fuel source.
Keto and low carb dieters typically prioritize foods that are high in fat to make up for the calories they miss out on when restricting carbs. For that reason, certain foods are better suited for the keto diet than others. In particular, cheese is an ideal keto food due to its high fat, moderate protein, and low carb content.
This means cheese is an excellent food option because most types are high in fat, moderate in protein, and low in carbs.
Still, some cheeses are more suitable than others due to variations in fat content and level of processing.
These cheeses boast a high fat content and are minimally processed, so they’re a perfect match for the keto low carb diet:
Cheddar is a popular yellow cheese.
Varieties range in flavor from sharp to mild, so most people can find a type that suits their taste preferences.
Per 1-ounce (28-gram) serving, a mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. This means it’s a good fit for the keto diet.
With a perfect balance of acidity and creaminess and a fairly low melting point, it’s great for melting atop sandwiches, lettuce-wrapped burgers, low carb bread, and casseroles.
Gouda is a slightly sweet, creamy, yellow-hued cheese made from cow’s milk.
With 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce (28-gram) serving, it fits well into the keto diet.
Gouda has a fairly low melting point, so it can be used to top burgers or added to your favorite keto mac and cheese recipe.
Goat cheese, also known as chevre, is a creamy cheese made from goat’s milk. It boasts a tart flavor that is sometimes described as gamy or earthy.
A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it an excellent cheese to enjoy when following the keto diet.
While not particularly good for melting, goat cheese works well in appetizers, salads, casseroles, and omelets.
In addition, goat cheese is lower in lactose than many other kinds of cheese made from cow’s milk. As such, people with lactose intolerance may be better able to digest it.
Blue cheese is a unique cheese. It’s made using cultures of a specific type of mold to develop deep flavors and a creamy texture.
Its keto-approved nutrient profile includes 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce (28-gram) serving.
Blue cheese is great when added fresh to salads, blended into a dip, or made into a sauce to enjoy with vegetable noodles or steaks.
While most cheeses fit well into the keto diet, some types are not ideal due to their nutrient ratios and level of processing. These include cottage cheese and low fat and processed cheeses.