{"id":14,"date":"2021-11-14T12:24:01","date_gmt":"2021-11-14T12:24:01","guid":{"rendered":"https:\/\/ketodietchoice.com\/?p=14"},"modified":"2022-02-04T19:29:44","modified_gmt":"2022-02-04T19:29:44","slug":"5-cheeses-you-can-eat-on-the-keto-diet-and-5-you-cant","status":"publish","type":"post","link":"https:\/\/ketodietchoice.com\/5-cheeses-you-can-eat-on-the-keto-diet-and-5-you-cant\/","title":{"rendered":"5 Cheeses You Can Eat on the Keto Diet \u2014 and 5 You Can\u2019t"},"content":{"rendered":"
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The 5 Best Types of Cheese to Eat on the Keto Diet<\/strong><\/h1>\n<\/div>\n<\/article>\n<\/div>\n
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Cheese is allowed (and even encouraged) on this high-fat, low-carb eating plan, but some choices are better than others.<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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Goat Cheese<\/h2>\n<\/div>\n
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Goat cheese is an excellent choice for someone following the keto diet. It contains zero carbs, making it a great way to hit your macros \u2014 1 ounce (oz) of goat cheese also offers 103 calories, 8 g of fat, 0 carbs, and 6 g of protein,\u00a0according to the U.S. Department of Agriculture (USDA). In addition, cheese made from goat milk contains less lactose (a naturally occurring sugar in dairy) and proteins that are different from cow\u2019s milk, which makes it easier to digest, says Wagner.<\/p>\n<\/div>\n<\/article>\n<\/div>\n

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Blue Cheese<\/h2>\n<\/div>\n
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\u201cCheeses that are high in flavor \u2014 like stinky cheeses \u2014 give you more bang for your buck when it comes to flavor. They add a lot of complexity for a small amount,\u201d Wagner says.\u00a0Blue cheese\u00a0fits the bill: One oz has 100 calories, 0.7 g of carbs, 6 g of protein, and 8 g of fat,\u00a0per the USDA, making it a flavorful and low-carb option for snacking or topping your favorite dishes.<\/p>\n<\/div>\n<\/article>\n<\/div>\n

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Cream Cheese<\/h2>\n<\/div>\n
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This is a keto favorite, thanks to its nutritional profile:\u00a0Per the USDA, 1 oz\u00a0contains 84 calories, 8 g of fat, 1 g of carbs, and 2 g of protein. That means it\u2019s a great addition to a meal or snack when you need more fat. Wagner likes\u00a0Nancy\u2019s brand, which makes a\u00a0probiotic-rich cream cheese that\u2019s cultured with live bacteria (like yogurt).<\/p>\n<\/div>\n<\/article>\n<\/div>\n

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Parmesan Cheese<\/h2>\n<\/div>\n
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Grated Parmesan is perfect for adding a hit of salty, nutty flavor to foods.\u00a0Per the USDA, 1 tablespoon of\u00a0this cheese, grated, contains 21 calories, and packs 1.4 g of fat, 0.7 g of carbs, and 1.4 g of protein. Pro tip: Make this cheese your best friend when it comes to salads. \u201cA lot of keto dieters eat Caesar salads [sans croutons], and Parmesan cheese plays a big role in enjoying them,\u201d says\u00a0Lauren Weiss, PhD, a keto nutritionist in La Jolla, California. (Those croutons can tack on extra carbs to your bowl!) And finding salads you enjoy is important when you\u2019re following a diet where it\u2019s easy to fall short on vegetables.<\/p>\n<\/div>\n<\/article>\n<\/div>\n

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Cheese Crisps<\/h2>\n<\/div>\n
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If you\u2019re craving cheese and on the go, these dehydrated pieces of cheese in a bite-sized shape are a delicious solution. \u201cClients [who are following the keto diet] miss chips and crackers,\u201d says Dr. Weiss. \u201cYou can dip these cheese bites in guacamole for a high-fat snack.\u201d Best of all, you don\u2019t have to worry about refrigeration to get your cheese fix. One brand, Moon Cheese, has an \u201cOh My Gouda\u201d variety that has 14 g of fat, 1 g of carbs, and 11 g of protein for 170 calories per 1-oz serving. Another,\u00a0Whisps, offers an Asiago and Pepper Jack flavor with 11 g of fat, 1 g of carbs, and 12 g of protein per 150-calorie serving (about 23 crisps).<\/p>\n

The 5 Worst Cheeses for People on the Keto Diet<\/strong><\/h2>\n<\/div>\n<\/article>\n<\/div>\n
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Canned or Spray Cheese<\/h2>\n<\/div>\n
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The USDA\u2019s listed macros\u00a0for spray cheese \u2014 81 calories, 6 g of fat, 2 g of carbs, and 5 g of protein per oz \u2014 could probably fit into your keto diet. The problem: It\u2019s heavily processed cheese that isn\u2019t really, well, cheese. \u201cThese contain a lot of stabilizers, fillers, and oils that don\u2019t provide much nutritional benefit. All you\u2019re doing is adding additional gunk that your body doesn\u2019t recognize, and that can lead to inflammation,\u201d says Wagner. Inflammation is tied to many health conditions, including cancers, infectious diseases, and autoimmune disorders, according to\u00a0past research\u00a0\u2014 so this type of \u201ccheese\u201d is one to skip.<\/p>\n<\/div>\n<\/article>\n<\/div>\n

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American Cheese<\/h2>\n<\/div>\n
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Just like canned or spray cheese, American cheese is often highly processed, and keto nutrition experts urge dieters to pay attention to the quality of their food \u2014 not just whether it meets their macro goals. As for those macros,\u00a0the USDA notes\u00a0that a slice of\u00a0American cheese\u00a0has 65 calories, 5 g of fat, 2 g of carbs, and 3 g of protein. Because many people on keto stick to 20 g of carbs per day, one slice may account for 10 percent of your total carb allotment. Since there are better, less-processed options available, this one\u2019s just not worth it.<\/p>\n<\/div>\n<\/article>\n<\/div>\n

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Mild Cheddar Cheese<\/h2>\n<\/div>\n
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When choosing a cheese to eat on the keto diet, consider that many cheddars are mild tasting, and you may want more than one slice to feel satisfied. Sharp varieties provide a bigger dose of flavor which may make them a better choice.\u00a0Per the USDA, a \u00be-ounce slice of cheddar\u00a0contains 86 calories, 7 g of fat, 0.4 g of carbs, and 5 g of protein.<\/p>\n<\/div>\n<\/article>\n<\/div>\n

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Ricotta Cheese<\/h2>\n<\/div>\n
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In small quantities, full-fat ricotta may be fine on the keto diet. But thanks to its macros, you\u2019re not going to be able to sit down to a big bowl of it. \u201cRicotta is higher in carbs. While it can be a good option once in a while, you have to watch portions,\u201d says Weiss.\u00a0Per the USDA, a \u00bd-cup serving of\u00a0ricotta\u00a0will contain 204 calories for a whopping 14 g of fat, 9 g of carbs, and 10 g of protein.<\/p>\n<\/div>\n<\/article>\n<\/div>\n

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Cottage Cheese<\/h2>\n<\/div>\n
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Cottage cheese follows the same rule as ricotta: Limit the amount you eat if you\u2019re on a strict keto diet, says Weiss. While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A \u00bd-cup serving\u00a0of cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein,\u00a0per the USDA.<\/p>\n<\/div>\n<\/article>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

The 5 Best Types of Cheese to Eat on the Keto Diet Cheese is allowed (and even encouraged) on this high-fat, low-carb eating plan, but some choices are better than others. Goat Cheese Goat cheese is an excellent choice for someone following the keto diet. It contains zero carbs, making it a great way to …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/14"}],"collection":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/comments?post=14"}],"version-history":[{"count":1,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/14\/revisions"}],"predecessor-version":[{"id":15,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/14\/revisions\/15"}],"wp:attachment":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/media?parent=14"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/categories?post=14"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/tags?post=14"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}