Can I eat cheese on a keto diet - and if so, which types? | You Ask, We Answer (2024)

Last updated 17/01/2024

The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan. Whilst there are variations of the keto diet, they all consist of high levels of fat, moderate protein and very low levels of carbohydrate. The ratio of these macronutrients is generally 55 to 60% fat, 30 to 35% protein and 5 to 10% carbohydrate.1

The table below provides the macronutrient percentages of some common cheese varieties. All contain either minimal or no carbohydrate and varying amounts of protein and fat. Any type of cheese can be included on the keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis (using stored fat instead of carbohydrate to fuel the brain and body).

Cheese type

Carbohydrate %

Total Fat %

Protein %










Parmesan (fresh)



Feta cheese




Cheddar cheese (regular fat)




Cottage cheese




Source: Food Standards Australia New Zealand. (2011). NUTTAB 2010 – Australian Food Composition Tables.

The keto diet may have benefits for weight loss, but it is important to seek professional advice to ensure all your dietary requirements are being met. An Accredited Practising Dietitian can provide expert advice to help you eat well when following a keto diet plan.

Can I eat cheese on a keto diet - and if so, which types? | You Ask, We Answer (2024)


Can I eat cheese on a keto diet - and if so, which types? | You Ask, We Answer? ›

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

What kind of cheese can you eat on keto? ›

Some cheeses suit the keto diet better than others. This mainly comes down to their carb and fat content and level of processing. The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties.

Is Mozzarella cheese keto-friendly? ›

Unlike most cheeses, Mozzarella is enjoyed fresh, rather than being aged! With a total carb count of 1 gram per ounce, it is yet another keto-friendly cheese to keep on-hand. Mozzarella also contains probiotics, which have shown to improve digestive health and emotional health!

What is a keto substitute for cheese? ›

Keto Substitute for Cheese: Cauliflower “Cheese”

Cauliflower is one of my favorite foods – you can use it to create so much! Plus, it's healthy and Keto-friendly.

Does cheese stall weight loss on keto? ›

Full-fat dairy and most nuts are allowed on the keto diet, but too much of either can stall your progress. Dairy, such as rich cheeses or cream in coffee, can be easy to over-consume. And it can be hard to just eat a few tasty, salty nuts.

Is peanut butter keto friendly? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Is sour cream keto friendly? ›

Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.

Which cheese has the lowest carbs? ›

Goat cheese is an excellent choice for someone following the keto diet. It contains 0 carbs, making it a great way to hit your macros — 1 ounce (oz) of goat cheese also offers 103 calories, 8 g of fat, and 6 g of protein, according to the U.S. Department of Agriculture (USDA).

Is mayo keto-friendly? ›

Mayonnaise is the perfect condiment for the Keto Diet because it consists of high fat, low protein, and zero carbohydrates. It also has many health benefits that can help you maintain Ketosis and achieve your weight loss goals on the Keto diet.

Is bacon keto-friendly? ›

Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.

Can I eat unlimited cheese on keto? ›

Enjoying cheese is one of the pleasures of the keto diet. But that doesn't mean it's unlimited and unrestricted. Nutritionists say that keto practitioners need to be selective with the cheese varieties they consume while on keto and enjoy them only in moderation to avoid disrupting ketosis and hampering weight loss.

Why am I not losing weight on keto after 2 weeks? ›

If you're not losing weight on keto, one of the main causes is consuming too many carbs. The keto diet limits you to only 30-50 grams of total carbs or net carbs (if you're eating veggies and fruits, which have fiber) per day.

How to lose the last 10 pounds on keto? ›

The following tips will help.
  1. #1: Track Carbs. The #1 rule of Keto is to restrict carbs. ...
  2. #2: Track Calories. Speaking of tracking macros, you'll also want to track calories to ensure sustainable weight loss. ...
  3. #3: Track Ketones. ...
  4. #4: Prioritize Sleep. ...
  5. #5: Manage Stress. ...
  6. #6: Get Enough Protein. ...
  7. #7: Intermittent fasting.

What dairy can you have on keto? ›

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (33, 34 ).

Is Greek cheese good for keto? ›

If you're on a keto diet, you'll be happy to know that Greek feta cheese is a fantastic choice. It's loaded with healthy fats, protein, and is low in carbs, making it the perfect ingredient to add to your low-carb meals. And not only is it good for you, it also adds a delicious, tangy flavor to your dishes.

Can I eat mozzarella sticks on keto? ›

Keto Mozzarella Sticks FAQs

No, most mozzarella sticks are made with flour so aren't low carb. But don't worry, you can still enjoy cheese sticks on keto. Just make this mozzarella sticks keto friendly recipe instead!

Can you eat as much cheese as you want on keto? ›

Moderation is key. So, if you're having cheese as part of a weight loss strategy like keto, make sure you know your daily calorie limit along with your protein and fat macronutrient needs. As mentioned earlier, 1-3 ounces should fit well into a keto diet plan.


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