On the ketogenic diet the goal is to keep your carbohydrate intake low enough. What about swiss cheese, is it keto-friendly?
Swiss cheese is a kind of cheese that has a typical yellow color, is medium-hard, and is riddled with holes.
Depending on where you live the conditions that have to be fulfilled before you can call a cheese “swiss cheese” vary. For clarity purposes, this article will use the nutritional values of a specific swiss cheese (1). Depending on the brand these values may vary.
The net amount of carbs, which comes down to total carbs minus carbs from fiber, in swiss cheese is around 5.4 grams per 100 grams.
While it depends on the rest of your diet, for most people swiss cheese is keto-friendly.
You may however want to exercise some portion control with swiss cheese anyway for reasons like lactose intolerance, calorie intake, and protein intake.
When is a food keto-friendly
The goal of the ketogenic diet is to put your body into ketosis, a state where it starts mainly burning fat as a fuel (2). This comes down to more or less getting 55%-60% of your macronutrients from fat, 30%-35% from protein, and 5%-10% from carbohydrates.
For most people this comes down to eating around 20g – 50g of carbohydrates a day.
In reality, this number is different depending on a lot of factors. For example, people who exercise a lot may be able to consume more carbohydrates before getting kicked out of ketosis.
That being said that daily amount can be a good general guideline.
It is also common to exclude fiber from this amount since it doesn’t get absorbed into your body the same way as regular carbohydrates.
Carbs in swiss cheese cheese
100 grams of swiss cheese contains the following amounts of carbs (1):
- Total carbs: 5.4 grams
- Of which fiber: 0 grams
- Net carbs: 5.4 grams
While possible depending on the other foods in your diet, it is unlikely that the 5.4 grams of net carbs in 100 grams of swiss cheese are enough to kick you out of ketosis.
One slice of swiss cheese is about 28 grams (1 ounce) and contains the following amounts of carbs:
- Total carbs: 1.5 grams
- Of which fiber: 0 grams
- Net carbs: 1.5 grams
In short swiss cheese is a great option if you’re looking for keto-friendly foods.
Other nutrients in swiss cheese
Other nutrients like fat, protein, vitamins, and minerals also still matter on the ketogenic diet.
100 grams of swiss cheese contains the following nutrients (1):
- Calories: 380
- Protein: 26.9 grams
- Carbs: 5.4 grams
- Part of the carbs that is fiber: 0 grams
- Fat: 27.8 grams
- Calcium: 79% of the DV (Daily Value)
- Phosphorus: 57% of the DV
- Vitamin B12: 56% of the DV
- Zinc: 29% of the DV
- Selenium: 26% of the DV
And other vitamins and minerals in smaller amounts.
Besides being relatively low in net carbs, swiss cheese can also provide you with a lot of valuable nutrients. A great combination for a ketogenic diet.
How much swiss cheese can you eat on keto?
First of all, you need to know that some people are intolerant to cheese. These individuals may want to avoid or limit swiss cheese even though it is low in carbs.
The second point with swiss cheese is that too much protein can also kick you out of ketosis.
Lastly, even on keto, the number of calories in your food is relevant. Swiss cheese is actually on the higher side when it comes to calories compared to other types of cheese.
In short, it’s not advised to eat unlimited amounts of swiss cheese on keto. You can use the nutritional values of swiss cheese to calculate exactly how much fits in your daily macros.
How to avoid eating too much swiss cheese
By now it is clear that you may want to exercise some portion control when it comes to swiss cheese. Just munching on an entire block and hoping that you don’t eat too much is not the ideal way to do this.
You can avoid eating too much swiss cheese with some of the following tips:
- Plan ahead, how much swiss cheese will you eat?
- Weigh out this amount or figure out how many slices it is
- Don’t eat during other activities like watching TV
- Consider not buying it if you can’t control yourself
Other cheese options on keto
Swiss cheese is not the only option when you want to eat cheese on the ketogenic diet. In fact, there are many types of cheese that are even lower in carbs than swiss cheese.
- Gruyere: 0.4 grams of net carbs
- Brie: 0.5 grams of net carbs
- Camembert: 0.5 grams of net carbs
- Muenster: 1.1 grams of net carbs
- Cheddar cheese: 1.3 grams of net carbs
- Fontina cheese: 1.5 grams of net carbs
While most cheese are keto-friendly, some are lower in carbs than others. Check out the full list of low carb cheeses.
What is your goal with keto?
Swiss cheese may not kick you out of ketosis but depending on the goal you have with keto there may be better food options.
If your goal is to stay strictly in ketosis 24/7 swiss cheese is a good food choice for most people.