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Is Burrata Keto-Friendly?

Burrata on a kitchen counter

If you're wondering, "Is Burrata Keto-Friendly?", the answer is a resounding yes! But we're not just stopping there.

In this article, we'll dig deeper into the details of Burrata's carb content, how you can enjoy it while keeping with your keto goals, and the overall nutritional value that this delicious and creamy cheese brings to the table.

We'll explore how to incorporate it into your meal plan, and even provide some alternatives to add variety.

So let's dive into the world of Burrata and uncover the benefits of including it in your keto-friendly lifestyle.


  • Yes, Burrata is Keto-friendly with 3.57g of net carbs per 100g serving.
  • It's a tasty source of protein and essential minerals, although care should be taken due to its sodium content.
  • Discover how to incorporate this creamy cheese into your keto diet and explore other keto-compatible alternatives.

Is Burrata Keto-Friendly?

Indeed, Burrata is considered keto-friendly. This creamy cheese's nutritional profile reveals that it contains only 3.57g of net carbs per 100g serving, which fits comfortably within the confines of a ketogenic diet which typically restricts carb intake to below 50g per day.

The relatively low carb content makes Burrata a good choice for those adhering to a keto lifestyle. This is because the ketogenic diet emphasizes low-carb, high-fat foods which help the body to enter a state called ketosis. In this metabolic state, the body burns fat for fuel instead of carbohydrates. Burrata's high fat content, with 21.43g of total fats per 100g, makes it a suitable addition to a keto meal plan.

Each 100g serving of Burrata provides 3.57g of net carbs. While serving sizes can vary based on individual preferences and meal plans, a typical serving of Burrata cheese is about 100g. As such, most people incorporating Burrata into their keto diet would be consuming approximately 3.57g of net carbs from this cheese.

Can You Have Burrata on a Strict Keto Diet?

Yes, Burrata can typically be incorporated into even a strict keto diet. A strict ketogenic diet is defined by an intake of less than 20g of net carbs per day, and Burrata's carb content of 3.57g per 100g serving allows it to fit comfortably within this strict limit.

Furthermore, some people follow a more relaxed form of the ketogenic diet or a low-carb diet where they limit their net carb intake to between 30-50g per day. For these individuals, Burrata can even more easily be included in their meal plans while remaining within their carb limits.

Carbs In Burrata

Burrata contains a relatively low amount of net carbs, with just 3.57g per 100g serving. This makes it suitable for a low-carb or ketogenic diet, which generally aim to limit daily carbohydrate intake.

Burrata Nutrition Facts

Burrata is a significant source of many crucial nutrients. For a portion of 100g, it provides a rich blend of macronutrients and micronutrients.

In terms of macronutrients, Burrata offers approximately 25g of protein, a vital nutrient for muscle repair and growth. It also provides 27g of fat, including both saturated and unsaturated fats. While it's higher in fat, it's important to note that fats are an essential part of our diet, crucial for cell growth and nutrient absorption. Carbohydrate content in Burrata is relatively low, at around 3g per 100g portion. As for micronutrients, Burrata is packed with various vitamins and minerals. It's high in calcium, with about 500mg per 100g, which is instrumental in bone health. There's also a good amount of vitamin A, a nutrient known for supporting eye health. Burrata has about 330 IU of this essential vitamin. Additionally, it contains around 0.2mg of vitamin B2 (riboflavin), which helps in energy production. Burrata further includes trace amounts of other nutrients such as vitamin B12, essential for nerve function, and phosphorus, key for teeth and bone health. It also supplies small amounts of zinc and selenium, both beneficial for immune function.

Lastly, it's noteworthy to mention that Burrata has a sodium content of roughly 280mg, which is part of our daily requirement for maintaining fluid balance.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 3.57g
Total fats 21.43g
Protein 10.71g
Sodium, Na 214.0mg
Calcium, Ca 214.0mg
Cholesterol 71.0mg
Calories 250.0kcal
Fatty acids, total saturated 14.29g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Burrata on a Keto Diet

Burrata offers several nutritional benefits, as it is a good source of protein with 10.71g per 100g serving and provides essential minerals like calcium and sodium. In addition to this, Burrata contains 14.29g of saturated fats, which can provide efficient energy for those on a keto diet.

Incorporating Burrata into Your Keto Meal Plan

  1. Burrata can be a delightful addition to a variety of keto meals due to its creamy consistency and mild flavor. It can be included in salads, used as a topping for keto-friendly pizza, or even served with low-carb vegetables for a satisfying meal.
  2. Some recipe ideas include Burrata with grilled zucchini and cherry tomatoes, or a keto-friendly Caprese salad with fresh basil, Burrata, and low-carb tomatoes. Another option could be a keto-friendly pizza with a cauliflower crust, topped with Burrata and other keto-approved toppings.
  3. While Burrata is a keto-friendly food, portion control is still crucial. Remember, Burrata contains 3.57g of net carbs per 100g serving, so it's important to monitor the portion size to ensure it fits within your daily carb limit.

Keto-Compatible Alternatives for Burrata

  1. Mozzarella is a keto-friendly alternative to Burrata that can be used in similar recipes. Like Burrata, it has a creamy texture and mild flavor that works well in salads, as a topping for keto-friendly pizzas, or in a Caprese salad. Mozzarella has a comparable nutritional profile to Burrata, with roughly 2.2g of net carbs per 100g serving.
  2. Ricotta is another potential substitute, particularly in recipes that call for a creamy cheese. It can be used in a keto lasagna, in stuffed low-carb vegetables, or as a base for a keto-friendly dessert. Ricotta contains approximately 3g of net carbs per 100g serving.
  3. If you're after a firmer cheese, Cheddar could work as an alternative. It's great for grating over keto-friendly dishes or melting into a sauce for a low-carb pasta substitute. Cheddar has fewer carbs than Burrata, with around 1.3g of net carbs per 100g serving.

Concluding Thoughts on Burrata and Keto

Burrata's low net carb content makes it a suitable choice for both strict and relaxed keto diets. Its creamy texture and mild flavor add a delightful touch to various keto-friendly meals. However, it's important to keep an eye on portion sizes and track carb intake to ensure it fits within your daily limits.

Nutritionally, Burrata brings several benefits to the table. It provides a good source of protein and essential minerals like calcium and sodium, although the sodium content warrants a close watch.

In terms of incorporating Burrata into your meal plan, there are numerous creative ways to do so. From making it a star in a salad or a topping for a keto-friendly pizza, the possibilities are endless. There's also a range of keto-friendly alternatives available, each offering unique flavors and textures for your culinary experiments.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely! With only 3.57g of net carbs per 100g serving, Burrata is a great fit for a keto eating plan.

It stacks up well. Burrata has a similar net carb content to other keto-friendly cheeses like Mozzarella and Ricotta, and even less than Feta.