Hey there! Wholesomealive is reader-supported. We may earn a small commission from affiliate links at no extra cost to you. Your support helps us create great content. Thank you!

How Much Cheese Can You Eat on Keto?

The Keto Diet is one of the most famous dietary practices in the world. Mostly because it is a full-proof and fast formula. It generally restricts your carbohydrate intake. You have to consume less than 50 grams of carbohydrates per day to maintain ketosis.  

It’s a state in which your body uses fat as its primary fuel source rather than carbohydrates. As a result, some foods are better for the keto diet than others. Cheese, for example, is pretty good for the keto diet. It’s got a high fat, mid protein food source. However, cheese is a deary product too. So some experts suggest that you don’t consume too much of it. 

Now that being said, How much cheese can you eat on keto? Well, generally you can consume ½ to 1 ounce (10 to grams)  of cheese every day. 

There is a lot of different cheeses in the market. Can you consume all sorts of cheese while doing Keto? Does cheese have any other extra benefit? Read on to find out. 

Table of Content

Keto Diet and Cheese: How Much Cheese Can you Eat on Keto?

The hardcore followers of the Ketogenic diet believe that one of the most significant benefits of this method is that cheese is not forbidden. Cheese is the ideal keto food. Like we have said before the food is high in fat, low in carbs, and has a modest protein level.

“Cheese may provide taste, diversity, and new qualities to your meals,” Says Olivia Wagner, a high-profile dietitian in Liv Nourished. She further explains that full fat, high-quality, grass feed cheese is most idle for Keto beginners. 


Here you have to keep in mind that you cannot consume an unlimited about of cheese throughout the day. Cheese is high in saturated fat and still has a bit of carbs and calories. According to American Heart Association, on one hand, saturated fat is a  good component of Keto, and on the other hand, too much of it can cause heart problems. 

So, how much is safe for you to consume? Well, Let me tell you a statistic here. According to a study published in the European Journal of Epidemiology, people who ate 1/3 ounces or 10 grams of cheese per day had a marginally lower risk of cardiovascular disease

What Brand of Cottage Cheese is Keto friendly? 

Cottage cheese is a raw dairy created by separating the two principal milk proteins, casein curds and liquid whey. According to Food Data Central, ½ cup Cottage Cheese has 

  • 5 g of fat
  • 14 g of protein
  • 5 g of carbohydrates

As you can see Cottage cheese are not a good option for keto. You cannot consume it regularly. There is a cheese you can consume weekly once or twice. 

To save your precious time while shopping, we’ve compiled a list of the finest keto-friendly cottage cheese products:

Breakstone’s Cottage Cheese: Breakstone’s offers a wide range of cottage cheese products, including 0 fat and 4 per cent milk-fat cottage cheese variations.

Borden Cottage Cheese: Made from real Borden milk, this is a high-protein, flavorful option.

Vadilal Malai Cottage Cheese – Vadilal offers fresh cottage cheese that’s tightly sealed to ensure maximum freshness.


Is Mozzarella Cheese Keto Friendly

Italians were first the first race who prepared Mozerella cheese with water buffalo milk near the city of Naples. U unlike most cheeses, you should eat it fresh rather than mature.

Mozzarella has minimal fat and calorie content. In comparison to other cheeses, it is a healthier option. With a net carbohydrate value of 1 gram per ounce, mozzarella is one of the most keto-friendly food out there.   It also has probiotics, which have been proved to benefit both digestive and mental health. Mix it with tomatoes and basil for a healthy Caprese salad.

Here are the Mozarella Cheeses nutritional facts: 

ContentsAmount ( per Ounce) 
Total Calories 84
Carbs 1 gram 
Protein 6 gram 
Fat 6 gram 
Calcium 143 mg
Sodium 138 mg

Is Feta Cheese Keto Approved? 

Since the early twentieth century, feta cheese has been a mainstay of Greek cuisine. The word feta came from the 17th-century’s famous Greek method of barrel-ageing cheese. It involved cutting the cheese before putting it in the barrels.

People who are on the ketogenic diet can consume feta because it has about 3 grams of carbs per 1 ounce and 7 grams of fat. This cheese crumbly consistency makes it perfect for soup or salad topping. True feta fans usually smear it with olive oil and consume it as a single item or sometimes as a side dish.

How to Eat Cream Cheese on Keto? 

There are several keto-friendly ways to eat heavy cream cheese! It’s commonly used in, sugar-free no cooked cheesecake, fat bombs, and many other delicious keto recipes. It’s also perfect for gourmet recipes and appetizers. It’s an essential component in dips, mushrooms, casseroles, and even mashed cauliflower faux potatoes!


You can also use this soft cheese to thicken soups, give the fudge a smooth texture, and as the foundation for keto cream cheese frosting. Most important you cannot make special keto bread without cream cheese.  

Cheddar Cheese Keto

Cheddar is a well-known yellow cheese. The flavours of cheddar cheese range from mild to sharp.  So, you can pick the one that you prefer. Mild and sharp both have different amounts of components.

Mild 1-ounce cheddar cheese contains 

Component Amount
Total Calories 120
Carbs1 gram 
Fat10 gram 
Protein 7 g
Sodium190 mg
Calcium 200 mg

For weight loss, you can make different delicious dishes here and there to keep yourself motivated. You can use this cheese as a melted topping atop your sandwich,  carb-less bread, or juicy burgers. The main reason is that the cheddar has the perfect combination of acidity and creaminess. At a very small scale temperature, you can’t melt this cheese.

Is Cheese a Carb or Protein

Carbs, together with protein and fat, are the three main macronutrients. After consuming it our body breaks the Carbohydrate and breaks it down into simple sugars,  glucose, which would be our primary source of energy.

Cheese is not a good source of carbs. 1 ounce of cheese only contains 1 gram of carbohydrate whereas it contains 7 grams of protein. Dairy products like cheese are mainly a protein food source. It all comes down to the cheese recipe. 

Best Cheese for Keto

Some cheeses are more suitable for the ketogenic diet than others. You can identify them with their carbohydrate and fat content, as well as the degree of processing. Cheese is a blessing in disguise in this regard. However, not every kind of cheese is keto-friendly. 

The greatest keto cheeses are goat cheese, mozzarella, cream, swiss cheese, cheddar, Gouda, and blue cheese. While cottage cheese and low-fat and processed kinds are the worst.

If you’re on the keto diet or know someone who is, keep these cheeses in mind to help you stay in ketosis and accomplish your dietary objectives.


Can you eat as much cheese as you want on keto?

No, you cannot consume as much as you like. You see, every 1-ounce cheese contains a gram of carbohydrate. So if you eat 5 ounces a day which means you will consume 25 grams of carbohydrate a day. 

Taking such a big amount of carbohydrates makes all the hard work of the keto diet pointless. 

How much cheese per day is too much?

Now that you know what occurs when you eat a lot of this great dish, let’s talk about how much cheese is enough. The American Heart Association (AHA) says that no more than three servings of cheese per day. Each serving contains no more than 42 grams of cheese.

Try to consume only 1 gram per serving, otherwise, your blood sugar will skyrocket and create several health problems. 

Is it OK to eat cheese every day?

If you don’t have lactose or dairy intolerance, you can eat cheese without any problem. You can eat one ounce of cheese every day.  Cheese is a fermented meal that can provide a good source of probiotics for a healthy gut in addition to the protein and calcium advantages.

How much cheese should I eat a day to lose weight?

If you’re aiming for a weight loss adventure, you might be in a misconception that is cheese is off the table. But that’s not necessarily true. Depriving yourself of a favourite dish is almost always a prescription for catastrophe. Furthermore, eating more than three servings of dairy each day has been found in trials to lessen the risk of obesity.

Bottom Line 

I hope after reading our article on  “ how much cheese can you eat on keto” you got a clear picture. Keto is tough. There is no doubt about that. What makes the process easier are the foods like cheese. 

Cheese is the perfect companion of keto. Not only it is healthy but it is also delicious. Many believe that for ketosis to kick in you only have to eat blended foods. That’s not true. Eat our prescribed amount of cheese every day and in no time you will see a toned body in front of you.

Wholesomealive.com -a blog about Healthy Living