Keto Cheese
Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Yes, cheese is one of the most keto-friendly foods there is. Most cheeses are made almost entirely of fat and protein, with lactose (milk sugar) largely consumed by bacteria during fermentation and aging. The result is a food that often lands at 0-1g net carbs per ounce, so it fits comfortably inside a 20-50g net carbs/day keto target. Net carbs = total carbs minus fiber (cheese has no fiber, so for cheese net carbs simply equal total carbs).
The longer and harder a cheese is aged, the fewer carbs it tends to keep, which is why aged cheddar, Parmesan, Gruyere, Swiss, and most firm cheeses are essentially carb-free. The exceptions worth watching are the soft, fresh, or processed types: cottage cheese, ricotta, fresh mozzarella, and especially American "cheese product" and shredded blends dusted with anti-caking starch all carry more carbs per serving. Read labels, weigh portions, and the vast majority of cheeses stay an easy keto win.
Cheese ranked by net carbs
| Food | Net carbs | Calories | Keto |
|---|---|---|---|
| Heavy Cream | 0g | 333 | ✅ |
| Stick Of Butter | 0g | 499 | ✅ |
| Happy Farms String Cheese | 0g | 286 | ✅ |
| Jarlsberg Lite Swiss Cheese | 0g | 250 | ✅ |
| Eggplan Parmesan | 0g | 393 | ✅ |
| Brie | 0g | 393 | ✅ |
| Butter | 0.1g | 717 | ✅ |
| Unsweetened Almond Milk | 0.4g | 12 | ✅ |
| Brie Cheese | 0.5g | 334 | ✅ |
| String Cheese | 1g | 80 | ✅ |
| Swiss Cheese | 1.4g | 393 | ✅ |
| Scrambled Eggs And Cheese | 1.4g | 209 | ✅ |
| Cheese Slice | 1.5g | 311 | ✅ |
| Pimento Cheese | 1.6g | 375 | ✅ |
| Sliced Cheese | 2.1g | 410 | ✅ |
Net carbs per 100g. Tap any item for serving sizes and the full breakdown.
Tips
- Favor aged, firm cheeses (cheddar, Parmesan, Gruyere, Swiss, Gouda) — longer aging means less residual lactose and near-zero carbs.
- Weigh your cheese instead of eyeballing it; 1 oz is roughly a thumb-sized cube, and carbs (and calories) add up fast across a day.
- Check the label on shredded bagged cheese — added potato or cellulose starch as an anti-caking agent quietly raises carbs, so shred blocks yourself when you can.
- Skip individually wrapped 'American singles' and 'cheese product' — they're often emulsified with milk solids and carry 2-3x the carbs of real cheese.
- Treat cottage cheese and ricotta as portion-controlled, not unlimited; buy full-fat and check the sugar line, which reflects leftover lactose.
- Pair cheese with fiber-rich, low-carb vegetables or nuts to balance the meal instead of relying on cheese alone for calories.
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Frequently asked questions
- Is cheese OK to eat on keto?
- Yes. Most cheese is high in fat, moderate in protein, and very low in carbs (often 0-1g net carbs per ounce), making it a staple keto food as long as you watch portion size and total daily calories.
- Which cheese has the lowest carbs?
- Hard, aged cheeses have the fewest carbs — aged cheddar, Parmesan, Gruyere, and Swiss are typically near 0g net carbs per ounce because aging breaks down most of the lactose.
- What cheeses should you avoid on keto?
- Watch processed 'American singles' and 'cheese product,' plus fresh or soft cheeses like cottage cheese, ricotta, and fresh mozzarella, which retain more lactose and can run several grams of carbs per serving.
- How many carbs are in cheese on keto?
- Most aged and firm cheeses have 0-1g net carbs per ounce. Soft and fresh cheeses range higher — cottage cheese and ricotta can hit 3-6g per half-cup — so check labels and weigh portions.
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.