When following a ketogenic or low-carb diet like the keto diet, cheese is a popular choice for many. Cheese is high in fat and protein, while being low in carbs. This makes it a great option for keto dieters looking to stay in ketosis. While there are many types of cheese to choose from, block cheeses are a convenient option that can be sliced, grated, or cubed for easy use. But with so many varieties of block cheese available, how do you know which is the best option for keto?
What to Look for in a Keto-Friendly Block Cheese
When selecting a block cheese for keto, there are a few key things to look for:
- Low carbohydrate content – Look for cheeses with 0-1g net carbs per serving.
- High fat content – Choose full-fat cheeses with a minimum of 75% fat content.
- Moderate protein – While protein is important, too much on keto can kick you out of ketosis. Look for cheeses with about 20-25% protein content.
- Minimal ingredients – Opt for cheeses without added sugars or starch thickeners.
- Firm texture – Block cheeses that are firm and sliceable are the most versatile for cooking, snacking, or melting.
Focusing on these attributes will ensure you choose a block cheese aligned with a ketogenic diet.
The 7 Best Block Cheeses for Keto
Based on their carb count, fat content, and versatility, here are 7 of the best block cheese options for the keto diet:
1. Cheddar Cheese
Cheddar is one of the most popular block cheeses. Within keto diet guidelines, opt for a sharp cheddar that offers the following nutrition stats per 1-ounce serving:
- Calories: 113
- Fat: 9g
- Protein: 7g
- Net carbs:
Sharp cheddar provides a rich, full flavor that works well in recipes or just sliced for snacking. Try cubing it up into “cheese crisps” by baking it until crispy for a keto-friendly alternative to crackers or chips.
2. Parmesan Cheese
Parmesan is another quintessential cheese choice for the ketogenic diet. When buying it in block form, a 1-ounce serving of Parmesan offers:
- Calories: 111
- Fat: 9g
- Protein: 10g
- Net carbs: 0g
Parmesan has an earthy, nutty flavor and hard texture perfect for grating over salads, vegetables, eggs, or entrees. Sprinkle some Parmesan over roasted broccoli or cauliflower for extra fat and flavor.
3. Swiss Cheese
With its distinctive eyes and rich taste, Swiss cheese is a smart choice, with these macros for 1-ounce:
- Calories: 111
- Fat: 9g
- Protein: 8g
- Net carbs: 0g
Try using Swiss cheese sliced on sandwiches or burgers or melted into omelets. Its smooth melting properties also make it a great choice for keto pizza or fathead dough cheesy bread.
4. Provolone Cheese
Provolone is an Italian cheese that comes in smoked or unsmoked varieties. Per ounce, it provides:
- Calories: 98
- Fat: 8g
- Protein: 7g
- Net carbs: 1g
With its firm, dense texture when sliced, provolone holds up well when cooked. Use it on cheesesteak sandwiches, in casseroles, or on antipasto skewers.
5. Mozzarella Cheese
A favorite for pizza, mozzarella is also keto approved. Here is the 1-ounce nutrition profile:
- Calories: 85
- Fat: 6g
- Protein: 6g
- Net carbs: 1g
Part-skim, low-moisture mozzarella works best for melting and browning in recipes. Try slicing fresh mozzarella over Caprese salad or stuffing larger blocks of mozzarella to make delicious fried mozzarella bites.
6. Gouda Cheese
Gouda is highly flavorful Dutch cheese. One ounce of the aged variety offers:
- Calories: 101
- Fat: 8g
- Protein: 7g
- Net carbs: 0g
Smoky gouda tastes delicious cubed in omelets or charcuterie boards. Milder young gouda can be shredded over dishes like cauliflower mac and cheese for a creamy richness.
7. Brie Cheese
At only 1 net carb per ounce, soft brie is suitable for keto as well:
- Calories: 95
- Fat: 8g
- Protein: 6g
- Net carbs: 1g
Triple-cream brie is the ultimate option. Enjoy it warmed and drizzled with olive oil and herbs for appetizers or slice it on a cheese board with cured meats and nuts.
Tips for Storing Block Cheese on Keto
To retain freshness and flavor, follow these tips for storing block cheese:
- Keep refrigerated at 40°F or below.
- If unopened, leave cheese in original packaging until ready to use.
- Once opened, tightly rewrap block in plastic wrap before returning to fridge.
- Use within 2 weeks for softer cheeses, up to 1 month for firmer cheeses.
- Avoid freezing if possible to prevent texture changes.
- If freezing, thaw in fridge before use.
Proper storage will prolong shelf life and prevent early spoilage or mold growth.
Comparing Nutrition of Top Block Cheeses
To visualize the key nutrition facts of the top keto block cheese choices, here is a comparison table:
| Cheese | Calories | Fat | Protein | Net Carbs |
|---|---|---|---|---|
| Cheddar | 113 | 9g | 7g | <1g |
| Parmesan | 111 | 9g | 10g | 0g |
| Swiss | 111 | 9g | 8g | 0g |
| Provolone | 98 | 8g | 7g | 1g |
| Mozzarella | 85 | 6g | 6g | 1g |
| Gouda | 101 | 8g | 7g | 0g |
| Brie | 95 | 8g | 6g | 1g |
As shown, these popular block cheese options all offer a good source of fat and protein with minimal carbohydrates per serving.
Finding the Best Keto Block Cheese for Your Needs
The “best” block cheese comes down to your specific nutrition goals, taste preferences, and how you plan to use it. Here are some top picks in different categories:
Best for Snacking – Cheddar
With its firm yet creamy texture, cheddar is easy to slice, cube, or shred for snacking on its own. The sharp flavor also holds up well with crackers, cheese crisps, charcuterie, or dips.
Best Melter – Mozzarella
Low-moisture mozzarella melts smooth and evenly, making it perfect for pizza, lasagna, quesadillas, or other cheesy bakes.
Best Sharp Flavor – Parmesan
For a punch of salty, savory flavor, you can’t go wrong grating Parmesan over keto meals or side dishes.
Best Soft Cheese – Brie
At room temperature, soft brie spreads beautifully with a lush texture and mild flavor.
Best for Sandwiches – Swiss
With its firm yet pliable texture and mellow, nutty taste, Swiss works well in sandwiches, grilled cheese, or paninis.
Best Budget – Cheddar
Typically cheaper than specialty cheeses, cheddar gives you lots of flavor for the price. Opt for a block over pre-shredded.
Keto-Friendly Recipes with Block Cheese
Here are some recipe ideas that showcase tasty ways to use block cheeses in keto cooking:
Zucchini Lasagna with Mozzarella and Ricotta
Thin slices of zucchini stand in for lasagna noodles in this dish layered with tomato sauce, creamy ricotta, and gooey mozzarella.
Cheesy Cauliflower Gratin with Parmesan
Roasted cauliflower baked under a crisp, cheesy topping of Parmesan makes a satisfying low-carb comfort food meal.
Buffalo Chicken Dip with Shredded Cheddar
All the flavors of hot wings in creamy, cheesy dip form made keto by using cooked shredded chicken and shredded cheddar cheese.
Cheddar Cheese Crisps
Just bake or fry shredded cheddar cheese into crispy, crunchy crackers to enjoy as a snack.
Keto Breakfast Quesadillas with Gouda
Bacon, egg, and cheese get a gouda upgrade in these quick keto breakfast quesadillas.
Caprese Salad with Fresh Mozzarella
Alternating slices of fresh mozzarella, tomato, and basil make a classic Italian appetizer salad.
Frequently Asked Questions
Is cheese keto-friendly?
Most cheeses are keto-friendly in moderation. Full-fat cheeses are high in fat and low in carbs. Measure servings and watch calories, as cheese can add up quickly.
What cheese has the lowest carbs?
Parmesan, Swiss, and cheddar have under 1 net carb per ounce. Fresh mozzarella and brie are also low at 1 net carb per ounce.
Can you eat cheese everyday on keto?
It’s fine to incorporate cheese daily in keto meals and recipes. Focus on getting plenty of low-carb veggies and protein too. Pay attention to serving sizes to keep calories in check.
Which cheese is best for keto diet?
Cheddar, Parmesan, mozzarella, and Swiss tend to be the most popular choices thanks to their versatility, flavor, and meltability. But most any full-fat cheese fits into keto in moderation.
Is American cheese keto-friendly?
Natural American cheese is keto-friendly, just watch the serving size. Avoid processed cheese singles, which have added starches and sugars.
Conclusion
When following a keto diet, quality block cheeses like cheddar, Parmesan, Swiss, gouda, and mozzarella make nutritious and delicious additions to meals. They provide ample fat and protein with very few carbs. Pay attention to labels and ingredient lists when shopping for cheese. And store your block cheese properly for freshness and to extend shelf life. Incorporate cheese creatively into snacks, appetizers, main dishes, and more for perfect keto options.