Keto Cheese List – can you have cheese on a low carb ketogenic diet? A list of keto friendly cheese options – including feta, halloumi and cheddar cheese with a keto cheese haul video.
Keto Cheese List
If you like cheese you’re not the only one. In 2020 there was over US$ 75b worth of cheese sold around the world and the trend is only predicted to grow.
With cheese being so popular, is cheese keto friendly? What cheese is the best cheese for a keto diet?
In this keto cheese list post, we will explore some of the best cheeses to have on keto and how to pick the cheese to suit you.
Parmesan Cheese
You can enjoy parmesan in keto friendly meals like Keto Fried Chicken, roasted brussel sprouts with parmesan or the above pictured zucchini with alfredo sauce.
Originally called Parmesano meaning ‘from Parma’ , true Parmesan cheese is called Parmigiano-Reggiano that on average is aged for two years.
This aging leaves behind a beautifully complex hard cheese that is high in fat, protein and ultra low in carbs.
According to the USDA the nutritional of Parmigiano-Reggiano per 100g (3.5oz) is:
- 393 kcal/1644kj (kilojoules)
- Protein: 32g
- Fat: 28g
- Carbs: 0g (That’s not a typo – zero carbs)
In addition to its zero carbs one study on Parmigiano-Reggiano found its also very high in calcium, which helps to strengthen the bones and teeth and high in vitamins A and D which support the immune system.
Plus Parmesan contains good amounts of magnesium which supports metabolic function, biotin which is needed for energy and vitamin B12 which can help with brain cognition, red blood cell production and can reduce anaemia.
Cheddar Cheese
Originating in the village of Cheddar in an area of England called Somerset, cheddar has been around for at least 900 years, if not longer.
While there are many different styles of cheddar cheese the main strengths of the cheese varies depending on the maturing process:
- Mild 3 months
- Medium 3-6 months
- Mature 9 months
- Extra Mature 15 months
- Vintage 18+ months
When choosing Cheddar cheese be sure to pick the full-fat varieties. The carb content is extremely low at 0 – 1g per 100g (3.5oz) depending on what type, brand and strength. The more mature varieties tend to be lower in carbs.
Below is the nutritional info per 100g (3.5oz) on cheddar cheese (macros):
- 393 kcal/1644kj (kilojoules)
- Protein: 25g
- Fat: 32g
- Carbs: 0g
How Is Cheddar Cheese Made?
Cheddar cheese can be made from raw, pasteurised or even skimmed milk so always read the label to check.
Basically the milk is given a starter caluture which will vary between manufacturers, then get separeted into curds and whey.
The curds are then stacked to decrease moisture, cut away or removed and then pressed into moulds and matured to the the relevant strength of the cheese – a process called “cheddaring”.
Like most cheeses cheddar is a keto friendly cheese that is high in fat, high in protein and cheddar cheese also has reasonable amounts of vitamin A too.
Cheddar cheese has creamy sweet and nutty flavour and is a great snack to have with your favourite nut butter.
Here are some keto friendly ways to enjoy cheddar:
Halloumi
Halloumi is believed to have originated in Cyprus, quickly spread to the whole Middle East and is made from a mixture of goat’s and sheep milk.
With a high melting point and a salty flavour, halloumi is perfect for frying or grilling, enjoyed in a salad or by itself.
It’s net carb content is 2.20g per 100g/ (3.5 Oz) providing high calcium levels as well as high vitamins A, many B vitamins and magnesium, making halloumi an easy quick hot snack ideal for the keto diet.
Halloumi Nutrition
The macros for halloumi according to the USDA are:
- 321 kcal/1343kj (kilojoules)
- Protein: 21g
- Fat: 25g
- Carbs: 3.5g
Check Out These Keto Friendly Halloumi Recipes
Brie
Brie has an amazingly low 0 – 0.5g per 100g (3.5 oz) of carbs and is lovely to enjoy as a snack or in a recipe like the above pictured garlic baked brie.
Originally from the Seine-et-Marne area south of Paris it has roots going back to the 8th century during the reign of French Emperor Charlemagne.
Made of cow’s milk Brie’s soft texture with a tangy fruity and nutty flavour.
Plain Brie vs Double Brie vs Triple Brie
There are many varieties of brie including; plain, double and triple brie.
The difference between plain brie, double brie and triple brie is to do with cream content within the milk used in the making of the variety of brie cheese.
With double brie using creamier milk than plain and triple using creamier milk still or even adding extra cream, to give the brie a creamier taste.
Brie de Meaux, the original brie cheese, is the highest regarded by some as it is made with unpasteurized raw milk giving that characteristic creamy rich buttery flavour.
Brie Cheese Nutritional Benefits
The USDA puts Brie’s macros per 100g (3.5oz) at:
- 357 kcal/1494kj (kilojoules)
- Protein: 18g
- Fat: 32g
- Carbs: 0g (Can be 0.5g depending on the brand)
Camembert Cheese
First made in Normandy Northern France, camembert is a soft creamy cheese with a hard rind similar in texture and appearance to brie.
You can enjoy brie as a snack or as part of a keto friendly dessert platter, like the one pictured above. (Here’s how to make it.)
How Is Camembert Made?
The official Normandy Camembert called Camembert de Normandie (a protected term) was and still is made with unpasteurised milk (by law). Though many other varieties are made with either pasteurised or unpasteurised milk.
Warmed cow milk is introduced to (or inoculated with) a yeast bacteria during the coagulation of the cheese
This is done before the milk curdles and is then cut into moulds, which are drained of the whey to create even appearance and a more creamy texture.
What Does Camembert Taste Like?
Depending on the variety, Camembert has been described as being mushroomy, nutty, milky, grassy, and/or fruity.
How Long Is The Aging Process?
The ageing process takes around four weeks to give it its soft rich creamy texture and taste.
Is Camembert Keto Friendly?
The nutritional information of camembert is:
- 321 kcal/1494kj (kilojoules)
- Protein: 18g
- Fat: 28g
- Carbs: 0g
As with other cheese varieties – the significantly low carb content, makes it an ideal food to include in a keto diet.
Is Feta Keto Friendly?
You’ll be pleased to learn that feta is keto friendly and a great alternative to cow milk based cheeses.
Feta meaning slice, is made from either solely sheep’s milk or a combination of sheep’s and goat’s milk.
Having been referenced in Homer’s Odyssey which, dates to the 8th century B.C. or B.C.E. So its been around for a while.
Feta is a cheese that’s aged for over two months in brine (salt water) with many health benefits.
Genuine Greek Feta contains only 1g of carbs per 100g (3.5oz). and is great to have with salads, lamb, chicken, used in baking, or with eggs, making it a very versatile cheese.
Feta Cheese Macros
Feta cheese’s macros are:
- 321 kcal/1494kj (kilojoules)
- Protein: 18g
- Fat: 28g
- Carbs: 0g
Some of feta’s health beenfits include:
An incredible amount of natural probiotics,
- Good levels of vitamins A, B12 (which is good for you hair, nails and skin, can give an energy boost).
- A study has shown feta cheese can possess minerals such as iron, zinc, manganese, copper and cadmium,
- Vitamin K – helps promote blood clotting when cut
- Plus, feta has decent levels of magnesium, iron and folic acid too.
Keto Cheese List Video
Here’s the video where I talk you through some of my favorite keto cheese list choices. Hit play below or click here to watch on YouTube.
More Keto Tips
Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
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