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Can You Eat Cheese on a Keto Diet? How Much?

Can you eat cheese on a Keto diet? Is it healthy to include different kinds of cheese in a low-carb, high-fat Ketogenic diet? If you like cheese and wonder if you can have your favorite items on Keto, you must learn what kinds of cheese and how much you can consume. Keep reading to learn all about cheese on a Keto diet.

Can You Eat Cheese on a Keto Diet? How Much?
  • Yes, you can eat cheese on a Keto diet but prioritize low-carb, high-fat, and high-protein options, such as cheddar, mozzarella, and feta.
  • Cheese can help weight loss, boost energy, overcome carb addiction, and improve mental clarity on a Keto diet.
  • Some popular Keto-friendly cheeses include cheddar, mozzarella, cream cheese, brie, goat cheese, blue cheese, feta, parmesan, gouda, provolone, Swiss, and cottage cheese.
  • You can use cheese creatively in various Keto meals, like meat dishes, snacks, salads, pizza crusts, and casseroles.

Can You Eat Cheese on a Keto Diet?

Many new dieters come to me and ask, “Can you eat cheese on a Keto diet?” and the short answer is yes! The long answer is that some kinds of cheese are better than others.

You may ask what makes them better. Well, their ingredients and nutrients. The Keto diet aims to induce and maintain ketosis so your body burns fat instead of carbohydrates to produce energy.

Ketosis is a way to improve your metabolism and help you shed extra pounds. The Keto diet tries to reach this aim by removing or minimizing carbohydrate-rich foods and increasing the intake of fat and protein.

Learn More: Are Chia Seeds Keto? How to Eat Chia Seeds on Keto?

So, when it comes to cheese, we must see what kinds are in line with the main objectives of a Ketogenic diet. Simply put, good Keto cheese has minimal carbs and high levels of fat and protein.

The following table shows the average carbohydrate, protein, and fat levels in 100 grams of different kinds of cheese so that you can get a general idea about the better cheese options.

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Cheese Type Carbohydrate % Protein % Total Fat %
Brie 0 18.2 31.5
Camembert 0 20.4 23.8
Mozzarella 0 22.2 22.1
Parmesan 0 35.1 28.8
Feta 0.4 16.6 22.3
Cheddar 0.5 24.6 32.8
Cottage 1.2 15.4 5.7
Gouda 1.5 24 27
Cream Cheese 4.5 7 34
Provolone 1 27 23
Swiss 3 26 30
Havarti 1 25 30
Goat 1 21 27
Blue 3 20 32

The standard keto macronutrient ratio for beginners includes 75-80% calories from fat, 15-25% calories from protein, and 0-10% calories from carbs.

It means that if your daily caloric intake is 2,000, your standard keto macronutrient can include 178 grams of fat, 75 grams of protein, and 25 grams of carbs, i.e., the best Keto cheeses provide 2.3 grams of fat or more per gram of protein while remaining low-carb.

Just note that the amount of your daily cheese consumption depends on your goals, health, and meal plans. Ensure to consult a healthcare professional, dietitian, or Keto coach to find the most optimal amount of daily consumption.

Learn More: Can You Eat Pineapple on a Keto Diet?

Cheese Benefits on a Keto Diet

Cheese is not only allowed on a Keto diet, but it is a great food in this diet, as it can boost the effects of a Keto diet regarding weight loss, lower inflammation, more energy, better mental clarity, and freedom from carb addiction (source).

Also, the good thing about Keto cheeses is that they mostly contain healthy fats. According to a 2020 study by Astrup et al., whole-fat dairy products are considered SFA-rich foods, which do not increase the risk of cardiovascular diseases (source).

Another large-scale 2018 study by Guo et al. on over 2,500 men indicated that those who consumed more cheese had a lower body mass index (source).

Additionally, the combination of fat and protein in dairy products significantly boosts satiety (source).

A 2013 study by Kratz, Baars, and Guyenet found that eating cheese and other high-fat dairy products can decrease the risk of obesity (source).

An interesting 2021 study reported relationships between consuming cheese and improved cognition as we age (source).

Learn More: What Is The Dirty Keto Diet? Food List and Free 7-Day Meal Plan

What Kind of Cheese Can You Eat on a Keto Diet?

So far, we have learned that the answer to the question, “Can you eat cheese on a Keto diet?” is positive. As mentioned earlier, there are various kinds of cheese you can consume on a Keto diet.

The table below helps us learn once and for all which cheeses we can consume on Keto. Remember that among the cheeses allowed on a Keto diet, those with lower carb and higher fat and protein are the best.

Type of Cheese Keto-Friendly
Cream Cheese
Goat Cheese
Blue Cheese
Monterey Jack
Cottage Cheese ✔*
Paneer ✔*

The cheeses marked with crosses (❌) are considered not Keto-friendly because they have higher carbohydrate content than those marked Keto-friendly (shown with a checkmark ✔).

Those shown with a checkmark and asterisk (✔*) can be Keto-friendly but are better to be consumed in moderation.

Learn More: Is Soy Sauce Keto? How to Eat? [The Best Alternatives]

How to Eat Cheese on Keto?

There are many ways to include cheese in your Keto meals. Here are the ten most popular ways. Just note that you must pay attention to your daily caloric intake and choose the Keto-friendly cheeses that align with your dietary goals.

Eat Cheese as a Snack

Slice your favorite Keto-friendly cheese or have it as cheese cubes or cheese sticks as a quick and healthy snack.

Add It to Salads

Sprinkle grated or crumbled Keto-friendly cheese like feta, blue cheese, or goat cheese on top of salads.

Make Cheese Crisps

Bake or microwave cheese slices until crispy, and enjoy.

Make Cheese Dips

Melt cheese and add some low-carb seasonings. Then, dip Keto-friendly veggies or cheese crisps into the dip.

Stuff Meats with Cheese

Add Keto-friendly cheese like mozzarella or feta to chicken breasts or burgers so the cheese melts and creates a yummy, gooey center.

Learn More: Is Tofu Keto? How to Eat Tofu on Keto?

Keto-Friendly Pizza

Use cheese as the base for a Keto pizza crust, and thank me later!

Cheese in Keto Casseroles

Add cheese into Keto casseroles to boost flavor and creaminess.

Cheese-Wrapped Snacks

Use cheese as a convenient wrapper for various Keto-friendly fillings.

Keto Cheese Sauces

Use high-fat cheeses like cheddar or Gouda to make Keto cheese sauces.

Cheese and Charcuterie

Combine cheeses, cured meats, olives, and low-carb nuts to make a satisfying Keto-friendly meal.

Learn More: Is Sour Cream Keto?


Can you eat cheese on a Keto diet? YES. You can eat different kinds of cheese on a Ketogenic diet. The important point is to choose the ones that best suit your goals, health status, and preferences.

You can also consult a healthcare professional, especially if you have an underlying health condition, to ensure the cheese you aim to include in the Keto diet is good for your body.

Learn More: Can You Eat Cheese on The Carnivore Diet? What Is The Best Cheese?

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