This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
One benefit of low carb diets like the keto diet is that you can still have cheese. You will surely enjoy this list of 18 low carb cheeses.
Is cheese OK to eat on a low carb diet?
It may come to a surprise to some people but most cheeses are low carb approved. In fact, they make for a great low carb, high fat, high protein addition.
Even the cheeses lower on this list are very low carb so you should definetly be able to fit them in something like a keto diet.
When looking at these different cheeses keep in mind that the exact nutritional values will be slightly different from brand to brand.
Also keep in mind that not everyone does well with dairy products.
1. Gruyere cheese
Gruyere has the least carbs of the cheeses on this list, a tiny 0.4 grams per 100 grams.
Gruyere is a kind of hard, yellow cheese that originates in Switzerland.
100 grams of gruyere cheese contains (1):
- Carbs: 0.4 grams
- Calories: 413
- Protein: 29.8 grams
- Fat: 32.3 grams
- Calcium: 101% of the DV (Daily Value)
- Phosphorus: 60% of the DV
- Vitamin B12: 27% of the DV
- Zinc: 26% of the DV
- Selenium: 21% of the DV
- Vitamin A: 19% of the DV
- Riboflavin: 16% of the DV
And some other vitamins and minerals in smaller amounts.
Gruyere is a great cheese for baking, in for example quiche, cordon bleu. It is also suited for fondues, and as an ingredient in salads and pastas.
2. Brie cheese
Brie is a soft cheese made with cow milk that originates in France. In a way it is similar to camembert. Not completely as you can see in the nutritional value differences.
100 grams of brie cheese contains (2):
- Carbs: 0.5 grams
- Calories: 334
- Protein: 20.7 grams
- Fat: 27.7 grams
- Riboflavin: 31% of the DV (Daily Value)
- Vitamin B12: 28% of the DV
- Sodium: 26% of the DV
- Selenium: 21% of the DV
- Phosphorus: 19% of the DV
- Calcium: 18% of the DV
- Folate: 16% of the DV
- Zinc: 16% of the DV
And some other vitamins and minerals in smaller amounts.
3. Camembert cheese
Camembert is a creamier kind of cheese that originates in France. You can eat this cheese both in the creamy form it comes in or combined with other foods. Heated camembert cheese makes a great dip.
100 grams of camembert cheese contains (3):
- Carbs: 0.5 grams
- Calories: 300
- Protein: 19.8 grams
- Fat: 24.3 grams
- Calcium: 39% of the DV (Daily Value)
- Phosphorus: 35% of the DV
- Sodium: 35% of the DV
- Riboflavin: 29% of the DV
- Vitamin B12: 22% of the DV
- Selenium: 21% of the DV
- Vitamin A: 16% of the DV
- Folate: 16% of the DV
- Zinc: 16% of the DV
And some other vitamins and minerals in smaller amounts. Camembert is a cheese that contains a decent amount of sodium. That’s not necessarily a reason to not eat it but the sodium content is something you have to keep in mind.
4. Muenster cheese
Muenster is a soft cheese made of cow milk. This cheese is not the most popular cheese on the list but it is one of the lower carb cheeses!
100 grams of muenster cheese contains (4):
- Carbs: 1.1 grams
- Calories: 368
- Protein: 23.4 grams
- Fat: 30 grams
- Calcium: 72% of the DV (Daily Value)
- Phosphorus: 47% of the DV
- Sodium: 26% of the DV
- Vitamin B12: 24% of the DV
- Selenium: 21% of the DV
- Vitamin A: 20% of the DV
- Riboflavin: 19% of the DV
- Zinc: 19% of the DV
And some other vitamins and minerals in smaller amounts.
5. Cheddar cheese
Cheddar is a relatively hard cheese that originates in the English village cheddar. It is one of the most popular cheeses around the world and overall one of the lower carb cheeses.
100 grams of cheddar cheese contains (5):
- Carbs: 1.3 grams
- Calories: 403
- Protein: 24.9 grams
- Fat: 33.1 grams
- Calcium: 72% of the DV (Daily Value)
- Phosphorus: 51% of the DV
- Sodium: 26% of the DV
- Riboflavin: 22% of the DV
- Zinc: 21% of the DV
- Selenium: 20% of the DV
- Vitamin A: 20% of the DV
And some other vitamins and minerals in smaller amounts.
6. Fontina cheese
Fontina is a cow milk cheese that originates in Italy.
100 grams of fontina cheese contains (6):
- Carbs: 1.5 grams
- Calories: 389
- Protein: 25.6 grams
- Fat: 31.1 grams
- Calcium: 55% of the DV (Daily Value)
- Phosphorus: 35% of the DV
- Sodium: 33% of the DV
- Vitamin B12: 28% of the DV
- Zinc: 23% of the DV
- Selenium: 21% of the DV
- Vitamin A: 18% of the DV
And some other vitamins and minerals in smaller amounts.
7. Provolone cheese
Provolone is a semi-hard cheese that originates in Italy.
100 grams of provolone cheese contains (7):
- Carbs: 2.1 grams
- Calories: 351
- Protein: 25.6 grams
- Fat: 26.6 grams
- Calcium: 76% of the DV (Daily Value)
- Phosphorus: 50% of the DV
- Sodium: 37% of the DV
- Vitamin B12: 24% of the DV
- Zinc: 22% of the DV
- Selenium: 21% of the DV
- Riboflavin: 19% of the DV
- Vitamin A: 18% of the DV
And some other vitamins and minerals in smaller amounts.
8. Gouda cheese
Gouda is a firm yellow cheese that originates in the Netherlands. It is one of the most popular cheeses around the world.
100 grams of gouda cheese contains (8):
- Carbs: 2.2 grams
- Calories: 356
- Protein: 24.9 grams
- Fat: 27.4 grams
- Calcium: 70% of the DV (Daily Value)
- Phosphorus: 55% of the DV
- Sodium: 34% of the DV
- Vitamin B12: 26% of the DV
- Zinc: 26% of the DV
- Selenium: 21% of the DV
- Riboflavin: 20% of the DV
And some other vitamins and minerals in smaller amounts.
9. Blue cheese
Blue cheese is a cheese with a distinct taste and smell. You can eat it by itself and crumbled and melted over other foods. Its name comes from the blue and grey veins and spots you find within.
100 grams of blue cheese contains (9):
- Carbs: 2.3 grams
- Calories: 353
- Protein: 21.4 grams
- Fat: 28.7 grams
- Sodium: 58% of the DV (Daily Value)
- Calcium: 53% of the DV
- Phosphorus: 39% of the DV
- Riboflavin: 22% of the DV
- Selenium: 21% of the DV
- Vitamin B12: 20% of the DV
- Zinc: 18% of the DV
- Vitamin B5: 17% of the DV
- Vitamin A:15% of the DV
And some other vitamins and minerals in smaller amounts.
10. Goat cheese
Goat cheese is literally cheese made from goat milk. They come in a wide variety of types and textures from creamy to hard.
100 grams of this example of goat cheese contains (10):
- Carbs: 2.5 grams
- Calories: 364
- Protein: 21.6 grams
- Fat: 29.8 grams
- Riboflavin: 40% of the DV (Daily Value)
- Phosphorus: 37% of the DV
- Calcium: 30% of the DV
- Vitamin A: 29% of the DV
- Copper: 28% of the DV
- Sodium: 21% of the DV
And some other vitamins and minerals in smaller amounts.
11. Ricotta cheese
Ricotta is an Italian cheese made from leftover milk whey from the production of other cheeses. That means it is made from different kinds of milk like sheep, goat, cow and water buffalo milk.
While it is not the lowest carb cheese on this list, ricotta is still generally suited for low carb diets like the keto diet.
100 grams of whole milk ricotta cheese contains (11):
- Carbs: 3 grams
- Calories: 174
- Protein: 11.3 grams
- Fat: 13 grams
- Calcium: 21% of the DV (Daily Value)
- Selenium: 21% of the DV
- Phosphorus: 16% of the DV
And some other vitamins and minerals in smaller amounts.
12. Mozzarella cheese
Mozzarella cheese was traditionally made with Italian buffalo’s milk but you can make it with any kind of milk.
If you’ve ever had mozzarella cheese you have probably noticed that it’s a lot softer than most other cheeses. This is because of an extra reheating and kneading step.
100 grams of low sodium mozzarella cheese contains (12):
- Carbs: 3.1 grams
- Calories: 280
- Protein: 27.5 grams
- Fat: 17.1 grams
- Calcium: 73% of the DV (Daily Value)
- Phosphorus: 52% of the DV
- Selenium: 22% of the DV
- Zinc: 21% of the DV
- Riboflavin: 20% of the DV
- Vitamin B12: 15% of the DV
And some other vitamins and minerals in smaller amounts.
Mozzarella cheese combines great with many other foods and dishes like for example with some basil and tomato. It is a cheese high in protein and not that high in calories.
13. Parmesan cheese
Parmesan cheese is the type of cheese that has the most protein per 100 grams.
Parmesan cheese is a hard cheese that originates in Italy. It is made from cow milk and usually ages between 12-36 months.
100 grams of parmesan cheese contains (13):
- Carbs: 3.2 grams
- Calories: 392
- Protein: 35.8 grams
- Fat: 25.8 grams
- Calcium: 118% of the DV (Daily Value)
- Phosphorus: 69% of the DV
- Sodium: 67% of the DV
- Selenium: 32% of the DV
- Riboflavin: 20% of the DV
- Vitamin B12: 20% of the DV
- Zinc: 18% of the DV
And some other vitamins and minerals in smaller amounts.
Most people eat parmesan cheese grated over their pasta dishes but you can also consume it on its own or stirred in soup.
14. Cottage cheese
Cottage cheese is a kind of cheese made from “cheese curd”, moist pieces of curdled milk, and other ingredients that vary from brand to brand.
Cottage cheese is the lowest calorie per 100 grams cheese on this list. This cheese is the number 1 cheese for weight loss but is rather high in carbs compared to the other cheeses.
Even then cottage cheese is still rather low in carbs compared to a lot of other foods.
100 grams of cottage cheese contains (14):
- Carbs: 3.4 grams
- Calories: 98
- Protein: 11.1 grams
- Fat: 4.3 grams
- Phosphorus: 16% of the DV (Daily Value)
- Sodium: 15% of the DV
And some other vitamins and minerals in smaller amounts. Cottage cheese is a cheese relatively low in fat and cholesterol.
15. Romano cheese
Romano cheese is a kind of hard cheese. Depending on the brand it can be made from cow, goat, or sheep milk.
100 grams of romano cheese contains (15):
- Carbs: 3.6 grams
- Calories: 387
- Protein: 31.8 grams
- Fat: 26.9 grams
- Calcium: 106% of the DV (Daily Value)
- Phosphorus: 76% of the DV
- Sodium: 50% of the DV
- Riboflavin: 22% of the DV
- Selenium: 21% of the DV
- Vitamin B12: 19% of the DV
- Zinc: 17% of the DV
And some other vitamins and minerals in smaller amounts.
Keep in mind that romano cheese is rather high in sodium.
16. Feta cheese
Feta is white Greek cheese made from sheep milk or a combination of sheep and goat milk. It has a slightly “grainier” texture compared to most other cheeses.
100 grams of feta cheese contains (16):
- Carbs: 4.1 grams
- Calories: 264
- Protein: 14.2 grams
- Fat: 21.3 grams
- Riboflavin: 50% of the DV (Daily Value)
- Calcium: 49% of the DV
- Sodium: 46% of the DV
- Phosphorus: 34% of the DV
- Vitamin B12: 28% of the DV
- Vitamin B6: 21% of the DV
- Selenium: 21% of the DV
- Zinc: 19% of the DV
And some other vitamins and minerals in smaller amounts.
You might notice that feta cheese contains a lot of sodium. If you already have a lot of salt in your diet you might want to stay away from feta cheese.
You can combine feta with many different foods and dishes. One of the most popular uses for feta cheese is putting it in a Greek salad.
17. Cream cheese
Cream cheese is kind of very soft, mild-tasting cheese. The rules for a cheese being “cream cheese” are not very strict. That means that there may be big differences between different brands.
100 grams of this cream cheese contains (17):
- Carbs: 4.1 grams
- Calories: 342
- Protein: 5.9 grams
- Fat: 34.2 grams
- Vitamin A: 25% of the DV (Daily Value)
And some other vitamins and minerals in smaller amounts.
This example of cream cheese has the least protein per 100 grams on this list.
18. Swiss cheese
Swiss cheese is a name given to cheeses that resemble Emmental cheese. A medium-hard, yellow cheese with a lot of holes.
100 grams of swiss cheese contains (18):
- Carbs: 5.4 grams
- Calories: 380
- Protein: 26.9 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
- Vitamin A: 17% of the DV
- Riboflavin: 17% of the DV
And some other vitamins and minerals in smaller amounts.
Swiss cheese is a popular ingredient in many sandwich recipes.
Keep this in mind when trying to lose weight
A lot of people go on low-carb diets like the keto diet to lose weight. It is not always immediately clear but calories and calorie composition do still matter. The amount of carbs is not the only thing in food that influences weight loss.
If you are trying to lose weight make sure you also check out what the best cheeses for weight loss are!
