Keto Cheese List + Carbs In Cheese

Free Printable: Low Carb & Keto Food List

• Is Cheese Keto Friendly?
• Carbs In Cheese: The Keto Cheese List
• Top 10 Cheesy Keto Recipes
• Recipe Reviews

Cheese: It adds flavor, melty texture, and tang to everything it touches. In some diets, cheese doesn’t jive because of its nutritional qualities. But what about the keto diet? Is cheese keto?

If you want to enjoy cheese on keto, this is the guide for you. Get an overview of carbs in cheese, and check out the comprehensive keto cheese list to see how much you can really enjoy.

Need more keto friendly foods at your fingertips? This huge keto food list or keto cheat sheets can help.

Is Cheese Keto Friendly?

Yes, you can have cheese on keto, thanks to its high fat content and low carbs.

Cheese is keto from a nutritional standpoint, but may cause digestive issues for anyone sensitive to dairy. (Luckily, you can still find lots of dairy-free keto recipes !)

How much cheese can I eat on keto?

You can certainly eat keto friendly cheese – but it’s not a carb-free food. You’ll need to pay close attention to serving sizes, since the small amount of carbs in cheese can add up fast.

The way you buy low carb cheese can also determine its nutritional value. Pre-shredded cheeses, for example, sometimes contain added starches to prevent sticking that will add more carbs to each serving. For the best keto diet cheese experience, buy whole blocks and slice or shred them yourself.

All cheese can be keto. However, keep fat content in mind when you look for low carb cheese. Low fat, nonfat, and full fat cheeses are all considered low carb, but lower fat varieties will generally yield higher carb counts.

Takeaway: Choose full-fat cheeses whenever possible, and steer clear of any with added starch or sweeteners.

Carbs In Cheese: The Keto Cheese List

How many carbs in cream cheese? Is cottage cheese keto? What about blue cheese carbs? Use this keto cheese list to answer all your questions about carbs in cheese and more.

As a rule of thumb, soft cheeses may be less keto friendly than hard cheeses because they have more lactose (a kind of sugar ). This is a key reason why people avoid milk on keto , too.

In particular, very soft cheeses – such as cream cheese, cottage cheese, and ricotta cheese – will have a most noticeably higher carb count in low-fat varieties. Sometimes low-fat versions even have sugar added, so check labels.

You’ll find both hard and soft cheeses on this keto cheese list.

How many carbs in cheese?

Does cheese have carbs? Yes, and the quantity varies by the type of low carb cheese you select. Find the best cheese for keto below:

1. American Cheese – 1g net carbs per ounce [ * ]
2. Asadero Cheese – 1.2g net carbs per ounce [ * ]
3. Babybel Cheese – 0g net carbs per piece [ * ]
4. Blue Cheese – 0.7g net carbs per ounce [ * ]
5. Boursin Cheese – 1g net carbs per 2 tablespoons [ * ]
6. Brie Cheese – 0.1g net carbs per ounce [ * ]
7. Burrata Cheese – 1g net carbs per ounce [ * ]
8. Camembert Cheese – 0.1g net carbs per ounce [ * ]
9. Cheddar Cheese – 0.6g net carbs per ounce [ * ]
10. Cheese Curds – 1g net carbs per serving (4 pieces) [ * ]
11. Chèvre Cheese – 0g net carbs per ounce [ * ]
12. Colby Cheese – 0.7g net carbs per ounce [ * ]
13. Colby Jack Cheese – 0.3g net carbs per ounce [ * ]
14. Cotija Cheese – 1g net carbs per ounce [ * ]
15. Cottage Cheese – 2.9g net carbs per 4 ounces [ * ]
16. Cream Cheese – 1.6g net carbs per ounce [ * ]
17. Edam Cheese – 0.4g net carbs per ounce [ * ]
18. Feta Cheese – 1.1g net carbs per ounce [ * ]
19. Fontina Cheese – 0.4g net carbs per ounce [ * ]
20. Gorgonzola Cheese – 1g net carbs per ounce [ * ]
21. Gouda Cheese – 0.6g net carbs per ounce [ * ]
22. Gruyere Cheese – 0.1g net carbs per ounce [ * ]
23. Halloumi Cheese – 0g net carbs per ounce [ * ]
24. Havarti Cheese – 1g net carbs per ounce [ * ]
25. Limburger Cheese – 0.1g net carbs per ounce [ * ]
26. Manchego Cheese – 1g net carbs per ounce [ * ]
27. Mascarpone Cheese – 1g net carbs per tablespoon [ * ]
28. Monterey Jack Cheese – 0.2g net carbs per ounce [ * ]
29. Mozzarella Cheese – 0.7g net carbs per ounce [ * ]
30. Muenster Cheese – 0.3g net carbs per ounce [ * ]
31. Neufchatel Cheese – 1g net carbs per ounce [ * ]
32. Parmesan Cheese – 0.9g net carbs per ounce [ * ]
33. Pepper Jack Cheese – 1g net carbs per ounce [ * ]
34. Pimento Cheese – 0.5g net carbs per ounce [ * ]
35. Provolone Cheese – 0.6g net carbs per ounce [ * ]
36. Queso Fresco – 0.8g net carbs per ounce [ * ]
37. Ricotta Cheese – 1.5g net carbs per ounce [ * ]
38. Romano Cheese – 1g net carbs per ounce [ * ]
39. Roquefort Cheese – 0.6g net carbs per ounce [ * ]
40. Swiss Cheese – 0.4g net carbs per ounce [ * ]
41. Velveeta Cheese – 2.7g net carbs per ounce [ * ] – This has milk added and processed ingredients, so avoid it for clean keto.

Top 10 Cheesy Keto Recipes

Now that you know you can have cheese on keto… what keto cheese recipes should you make? Try the delicious dishes below!

Cream Cheese Keto Pancakes

These golden pancakes need a few simple ingredients, and freeze perfectly.

Get The Keto Pancakes Recipe

Keto Cheese Crackers

Yes, you can make perfectly crisp keto cheese crackers — and they go with everything!

Get The Keto Cheese Crackers Recipe

Keto Charcuterie Board

The easiest, most elegant way to display cheeses — and perfect for a crowd!

Get The Keto Charcuterie Board Recipe

Low Carb Chaffles

Chaffles are waffles made from eggs and cheese… and the cheese makes them crispy. Check out the viral recipe (with 5 different flavors)!

Get The Chaffles Recipe

Cheesy Zucchini Casserole

Keto cheese + a keto vegetable = the perfect dish.

Get The Zucchini Casserole Recipe

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Keto Cloud Bread

Mascarpone adds buttery flavor to this light and simple bread – perfect for an egg fast diet .

Get The Keto Cloud Bread Recipe

Keto Cheese Taco Shells

Bring taco night back! These easy shells only need 3 ingredients, and you probably have them all on-hand.

Get The Taco Shells Recipe

Broccoli Cheese Soup

Pop green beans in a hot oven for an easy side dish that’s ready in a flash.

Get The Broccoli Cheese Soup Recipe

Keto Blue Cheese Dressing

You’ll want this on ALL your salads! And it’s all made with real-food ingredients.

Get The Blue Cheese Dressing Recipe

Berry Ricotta Dessert

Berries and cheese make an amazing combo! Try it to believe it in this ricotta-based dish.

Get The Ricotta Dessert Recipe

Keto Cream Cheese Cookies

This cream cheese keto dessert only needs a few keto kitchen staples.

Get The Cream Cheese Cookies Recipe

So, is cheese keto? Absolutely! Go for higher-fat varieties, and enjoy keto cheese recipes every day of the week if you can tolerate it.

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

Is Cheese Keto?

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)