Welcome to our guide on the top 7 kinds of cheese for those following a ketogenic diet! Cheese is a versatile food that can add flavor and texture to any meal or snack. It’s a great source of protein, calcium, and healthy fats, making it a perfect food choice for those on a low-carb, high-fat diet. However, not all cheeses are created equal, and some may be higher in carbs or calories than others. In this guide, we’ll take a closer look at the health benefits, nutritional value, and macronutrient content of our top 7 that are perfect for those following a ketogenic diet. So, whether you’re a cheese lover or looking for new and delicious ways to add variety to your keto diet, read on to discover some of the best cheese options available.
Say Cheese: Ranking the Top 7 Keto-Friendly Cheese Varieties
1. Blue cheese
Blue cheese is a popular choice for many on the keto diet due to its unique flavor and impressive nutritional profile. Made from cow’s, sheep’s, or goat’s milk, it is low in lactose, making it easier to digest for those who are lactose intolerant. One ounce (28 grams) of blue cheese provides approximately 100 calories, 8 grams of fat, and 1 gram of total carbs. It is also a good source of protein and essential nutrients such as calcium, phosphorus, and vitamin K2. The mold in blue cheese, Penicillium roqueforti, has been shown to have anti-inflammatory and immune-boosting properties. Additionally, the high-fat content in blue cheese can help promote feelings of fullness and satiety, making it a great addition to salads, dips, and cheese boards.
Feta is a good source of conjugated linoleic acid (CLA), a fatty acid associated with reduced body fat and improved body composition. Additionally, feta is a good source of calcium and phosphorus, which are important for bone health. Feta cheese is also a great option for those lactose intolerant, as it is naturally low in lactose. In terms of macronutrients, a one-ounce serving of feta cheese contains approximately 75 calories, 6 grams of fat, and 1 gram of total carbohydrates.
3. Goat cheese
Goat cheese is a highly nutritious dairy product that has become increasingly popular among health enthusiasts. It contains a unique composition of nutrients that make it a great addition to any keto diet. Compared to cow’s milk cheese, goat cheese contains more medium-chain fatty acids, which are rapidly absorbed in your body and less likely to be stored as fat. Goat cheese is also easier to digest than cow’s milk cheese and is low in lactose, making it a suitable option for those who are lactose intolerant. Additionally, goat’s milk contains A2 casein protein, which is less inflammatory and less likely to cause digestive issues. One serving of goat cheese (28g) provides around 75 calories, 6 grams of fat, and less than 1 gram of total carbs. It also provides a good amount of calcium and vitamin D, which are essential for strong bones and overall health.
Mozzarella cheese is a good source of protein and calcium, with one ounce containing approximately 6 grams of protein and 20% of the recommended daily intake of calcium. It is also low in carbohydrates, with only 1 gram of carbs per serving. Additionally, mozzarella contains beneficial bacteria that act as probiotics, including Lactobacillus casei and Lactobacillus fermentum. These bacteria can help improve gut health and aid in digestion. Furthermore, mozzarella cheese is a good source of vitamin B12, which is essential for maintaining nerve and blood cell health. As for its fat content, one ounce of mozzarella cheese contains about 6 grams of fat, with 4 grams of saturated fat.
Swiss cheese is a type of cheese that is made from cow’s milk and is known for its distinctive, holey appearance. It is also a good source of several important nutrients. A one-ounce serving of Swiss cheese contains around 106 calories, 8 grams of fat, and only 1 gram of carbohydrates. Swiss cheese is a good source of protein, with one ounce containing about 7 grams of protein. It also contains a significant amount of calcium, providing approximately 22% of the daily recommended intake per ounce. Calcium is important for strong bones and teeth, and also plays a role in muscle function and nerve transmission. Additionally, Swiss cheese contains vitamin B12, which is necessary for healthy nerve function and DNA synthesis. Another benefit of Swiss cheese is that it contains beneficial bacteria, including Lactobacillus acidophilus and Bifidobacterium bifidum, which act as probiotics and can help promote a healthy gut microbiome.
Parmesan cheese is a delicious and nutritious addition to many meals. It is a hard, aged cheese that offers a sharp and nutty flavor. One of the benefits of Parmesan cheese is that it is very low in lactose, making it a great option for those who are lactose intolerant. Parmesan cheese is also a good source of protein and calcium, with one ounce providing about 10 grams of protein and 330 milligrams of calcium. In addition, it is low in carbs, with only 0.9 grams of carbs per serving, and high in fat, with one ounce providing about 7 grams of fat. However, most of the fat in Parmesan cheese comes from healthy monounsaturated and polyunsaturated fats, which can be beneficial for heart health. Parmesan cheese is also a good source of phosphorus, zinc, and vitamin A, which can contribute to overall health and well-being.
7. Cottage cheese
Cottage cheese is a fresh cheese that has a mild flavor and a creamy texture. It is made from the curds of cow’s milk and is a great source of protein. One cup of cottage cheese contains about 25 grams of protein, making it an excellent choice for those who are trying to increase their protein intake. Cottage cheese is also low in fat, with one cup providing only about 6 grams of fat. It is also relatively low in calories, with one cup containing approximately 220 calories. Further, cottage cheese is a good source of calcium, providing around 14% of the recommended daily intake per cup. This mineral is essential for maintaining strong bones and teeth. Cottage cheese is also a good source of vitamin B12, which is necessary for healthy nerve function and the production of red blood cells. With its high protein content, low fat and calorie content, and numerous vitamins and minerals, cottage cheese is a healthy and nutritious addition to any diet. “Good Culture” is a brand to check out, as it has some of the cleanest ingredients on the market.
Our final thoughts
In conclusion, cheese can be a great addition to a keto diet, as it is rich in protein and healthy fats while being low in carbs. The top seven cheeses we discussed in this blog, including blue cheese, feta, goat cheese, mozzarella, Swiss cheese, parmesan, and cottage cheese, provide a range of flavors and textures, while also offering a variety of nutrients and health benefits. Incorporating these cheeses into your keto meals can add delicious flavor and essential nutrients to your diet, all while helping you achieve your weight loss and health goals. So go ahead and indulge in your love for cheese, and enjoy the many benefits it can offer on your keto journey!