Can I eat cheese on a keto diet - and if so, which types?
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.
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 % |
|
Brie |
0 |
31.5 |
18.2 |
|
Camembert |
0 |
23.8 |
20.4 |
|
Mozzarella |
0 |
22.1 |
22.2 |
|
Parmesan (fresh) |
0 |
28.8 |
35.1 |
|
Feta cheese |
0.4 |
22.3 |
16.6 |
|
Cheddar cheese (regular fat) |
0.5 |
32.8 |
24.6 |
|
Cottage cheese |
1.8 |
5.7 |
15.4 |
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.
References
- 1. Masood W, Uppaluri KR. Ketogenic Diet. [Updated 2019 Mar 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; January 2019
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