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Can I Eat Cheese In Keto Diet?

Ah, cheese. Is there anything as delicious as cheese?  It tastes oh so good and is one of the most delicious keto foods we’ve ever had. If you’re following the keto diet, you gotta have some cheese on hand!

It is high in fat, has some protein, and is low in carbs. Make sure you aim to buy grass-fed, full fat cheese- none of the low-quality stuff!

You also cannot eat it in unlimited quantities. It will definitely put you over your carb limit, and if you’re seeking to lose weight, it will put you at a calorie excess, which could make you gain weight instead of losing it.

Also, not all cheeses are created equal! You can absolutely enjoy cheese, but some cheeses on keto are to be nixed. Let’s talk about that now.

Cheeses to Enjoy on Keto

Yum, let’s dive into a list of five delicious cheese types to enjoy on your low carb, high-fat diet.

1.   Cheese Crunches

Gotta have your cheese but no refrigerator to keep it cold? Invest in dehydrated cheese crisps. These can be dipped in guac for a tasty high fat snack, or you can just eat them out of the bag. Check out the brand Moon Cheese. Their gouda has 0 carbs and 5g of fat per serving. One serving size is 7 pieces.

2.   Parmesan Cheese

MMM, parmesan. Grated parmesan is excellent for adding in salty flavor to your foods. Parmesan cheese on Caesar salads (with zero croutons, of course) are great ways for keto dieters to get their fats and flavor in. After all, it can be hard to incorporate veggies into our diet, so this makes it easy.

3.   Cream Cheese

Cream cheese is everywhere in keto recipes, and for good reason. It adds fat. Just a tablespoon gets you 5g of fat. You can easily add this to snacks or meals when you need some fat. Some are even formulated to include probiotics so that you can enjoy that health benefit, too!

4.   Blue Cheese

This is a cheese that’s kinda smelly, but the flavor is totally there. This gives you a serious helping of a salty and delicious complex food, and you only need a little bit to really spice up a salad or keto-friendly soup. Just a .33 oz piece offers you 32 calories and 2.5 g of fat.

Can I Eat Cheese on the Keto Diet

5.   Goat Cheese

Just 1 oz of goat cheese will get you 90 calories and 7g of fat, plus 6g of protein. It really can help you feel full and satisfied without costing a lot in terms of macros.

Carbs are few and far between as well; there are only .2g in one oz serving. This is a great cheese that helps you enjoy meals more and helps you stick to your goals. Plus, it is easier to digest than cow’s milk.

And you don’t have to limit your cheese intake to just these cheeses. There are several others you can enjoy.

Here are a few others you may wish to check out:

  • Brie
  • Colby jack
  • Camembert
  • Chevre
  • Havarti
  • Provolone
  • Mascarpone
  • Swiss
  • String cheeses
  • Muenster

There are others as well, so definitely do some digging and find which ones are best for you. These cheeses are all high in calcium, protein, and helpful fatty acids but contain just a few carbs, so you don’t have to worry about falling out of ketosis.

Cheeses to Avoid on Keto

Now let’s talk about cheeses to avoid while on keto. (Here are some more foods to avoid!)

1.   Yellow Cheddar

Any cheeses made with colors or dyes are to be avoided. These have annatto added, which is a color agent. White cheddar is better. One slice is packed with 5g protein and 7g fat.

It should also be noted that because these are mild cheeses, they make us feel like eating more to get satisfied. You might want to choose sharp cheddar, so you get the flavor you seek.

2.   Ricotta Cheese

Full fat ricotta is OK in small amounts on your diet. But you cannot eat a large bowl of it. This is high in carbs, and just a half serving brings out 192 calories and 5g of carbs. Protein is good at 14g, and 13g of fat is great, but you can do better.

3.   American Cheese

This cheese is a highly processed food, and it is important that you eat wholesome, organic foods whenever possible. It helps you feel satisfied longer and helps you meet macro goals.

American cheese contains on average 5g fat, 4g protein, and 2g carbs. One slice can be a lot of carbs for somebody trying to stick to 20g net carbs or less a day! You can definitely find better cheeses out there.

4.   Cottage Cheese

Eat this in small quantities if you are following a strict low carb regimen. It has lots of protein and carbs but not a lot of fat, so it’s not ideal for most keto dieters.

One half-cup serving has 5g carbs, 12g protein, and 5g of fat- and that’s the full-fat kind you would want to go for if you choose to incorporate this into your diet.

Can I Eat Cheese on the Keto Diet

5.   Can Cheese/Spray Cheese

For just 1 oz of spray cheese, you’re looking at 5g protein, 6g fat, and 2g carbs. It is also very heavily processed and is loaded with fillers, stabilizers, and oils that don’t do much of anything for us as far as nutrition goes.


Thank you for taking the time to read about the cheeses you can enjoy while on keto! Yes, cheese is one of the greatest parts of the keto diet. Not only can you enjoy it cut into small pieces or grated over your salad, but you can also make keto-friendly meals with it.

My personal favorite is cauliflower grilled cheese. It really takes me back to enjoying grilled cheese as I did when I was a kid, but it keeps me on track to achieve success and feel great. Which cheese are you most looking forward to trying?