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Is Cheddar Cheese Keto-Friendly?

Cheddar Cheese on a kitchen counter

Is Cheddar Cheese Keto-Friendly? If you're asking this question, you're in the right place.

The answer is a resounding yes! Cheddar Cheese is indeed a keto-friendly food.

In this comprehensive breakdown, we'll explore the nitty-gritty of Cheddar Cheese's carbs, the best ways to incorporate it into your keto diet, and the overall nutritional value this delicious cheese brings to the table.

We'll also delve into its health implications on a keto diet, suggest some exciting ways to include it in your keto meal plan, and provide tips on how to manage its consumption.

So, stay tuned and let's dive into the world of Cheddar Cheese and keto.


  • Yes, Cheddar Cheese is keto-friendly with a low carb content of just 3.37g per 100g.
  • It offers significant nutritional benefits, including essential minerals and vitamins that support overall health.
  • Want to make the most of Cheddar Cheese in your keto diet? Scroll down to discover some creative ways to include it in your meal plan.

Is Cheddar Cheese Keto-Friendly?

Indeed, Cheddar Cheese is keto-friendly. Nutritional data reveals that it contains 3.37g of carbohydrates per 100g, which is a relatively low amount, making it suitable for a ketogenic diet.

The hallmark of a ketogenic diet is the minimization of carb intake to stimulate ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates. Given that Cheddar Cheese only has 3.37g of carbs per 100g, it fits within the typical carbohydrate limit of a ketogenic diet which is usually around 20g to 50g of net carbs per day.

Can You Have Cheddar Cheese on a Strict Keto Diet?

Yes, Cheddar Cheese can certainly fit into a strict keto diet. As mentioned, a strict keto diet typically entails consuming less than 20g of carbohydrates per day. Considering that Cheddar Cheese contains only 3.37g of carbs per 100g, it can fit well within these strict carbohydrate limits.

However, it's worth noting that the ketogenic diet can vary based on an individual's goals and needs. While a strict keto diet limits carbs to under 20g per day, some people follow a more lenient version of the diet, known as the low-carb diet, which allows for a carb intake of between 30-50g per day. For those adhering to the low-carb variant, Cheddar Cheese can be comfortably incorporated into their daily diet.

Carbs In Cheddar Cheese

Cheddar Cheese contains 3.37g of net carbs per 100g. This low carb content makes it a suitable choice for individuals following a keto or low-carb diet.

Cheddar Cheese Nutrition Facts

In a 100g portion of Cheddar Cheese, the major macronutrients are as follows: 26.9g of protein, providing essential amino acids, and 33.82g of fat, including saturated and unsaturated fats. It also contains 1.28g of carbohydrates. Cheddar Cheese is energy-dense, providing 404 kcal per 100g. In terms of micronutrients, Cheddar Cheese stands out for its high content of Calcium (721mg), an essential mineral for bone health. It also offers significant amounts of Phosphorus (512mg), contributing to cellular function, and Vitamin A (265µg), vital for vision and immune health. Other noteworthy micronutrients include Vitamin B12 (1.10µg), and Zinc (3.11mg).
Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 3.37g
Total fats 33.31g
Protein 22.87g
Sodium, Na 653.0mg
Potassium, K 76.0mg
Magnesium, Mg 27.0mg
Calcium, Ca 710.0mg
Vitamin A 337.0ug
Vitamin B-6 0.07mg
Vitamin B-12 1.1ug
Vitamin D3 (cholecalciferol) 0.6ug
Vitamin E (alpha-tocopherol) 0.71mg
Vitamin K2 8.6ug
Vitamin K1 2.4ug
Copper, Cu 0.03mg
Iron, Fe 0.14mg
Phosphorus, P 455.0mg
Selenium, Se 28.5ug
Zinc, Zn 3.64mg
Cholesterol 99.0mg
Beta-carotene 85.0ug
Betaine 0.7mg
Manganese, Mn 0.03mg
Thiamin 0.03mg
Riboflavin 0.43mg
Niacin 0.06mg
Pantothenic acid 0.41mg
Folate, total 27.0ug
Choline, total 16.5mg
Retinol 330.0ug
Calories 403.0kcal
Water 36.75g
Tryptophan 0.55g
Threonine 1.04g
Isoleucine 1.21g
Leucine 1.94g
Lysine 1.02g
Methionine 0.55g
Cystine 0.12g
Phenylalanine 1.07g
Tyrosine 1.11g
Valine 1.4g
Arginine 0.55g
Histidine 0.55g
Alanine 0.75g
Aspartic acid 1.73g
Glutamic acid 4.74g
Glycine 0.55g
Proline 2.5g
Serine 0.78g
Fatty acids, total saturated 18.87g
Fatty acids, total monounsaturated 9.39g
Fatty acids, total polyunsaturated 0.94g
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 Cheddar Cheese on a Keto Diet

Cheddar Cheese is not only low in carbohydrates but also rich in nutrients that support overall health. It provides significant amounts of protein, healthy fats, and essential minerals such as calcium, phosphorus, and zinc, which are crucial for bone health, metabolism, and immune function. Moreover, it is also a good source of several vitamins including Vitamin A, B-6, B-12, and retinol, contributing to eye health, nervous system function, and skin health.

Incorporating Cheddar Cheese into Your Keto Meal Plan

  1. Cheddar Cheese can be an advantageous addition to any keto-friendly meal due to its low carb content. Use it as a topping on keto-friendly salads, soups, or casseroles, adding a delightful texture and flavor to these dishes.
  2. For a creative twist, consider using Cheddar Cheese in keto recipes such as cauliflower mac and cheese, cheddar-stuffed keto burgers, or a simple cheddar cheese omelet. These recipes not only satisfy the palate but also align with the dietary principles of a ketogenic diet.
  3. Always be mindful of portion sizes when incorporating Cheddar Cheese into meals. It's important to manage the amount consumed to stay within the daily carb limits.

Keto-Compatible Alternatives for Cheddar Cheese

  1. Mozzarella Cheese: With approximately 3.1g of carbs per 100g, Mozzarella can be a great alternative to Cheddar Cheese in keto meals. It's perfect for keto pizza or as a topping on keto lasagna due to its creamy consistency and mild flavor.
  2. Gouda Cheese: Also low in carbs (2.22g per 100g), Gouda can be used in keto-friendly sandwiches or melted on top of keto burgers for a unique flavor profile.
  3. Feta Cheese: Although slightly higher in carbs than Cheddar (4g per 100g), Feta still fits within a keto diet. It can be crumbled over a keto salad or used in a keto-friendly Greek-style omelet.

Concluding Thoughts on Cheddar Cheese and Keto

Cheddar Cheese stands out as a versatile and delicious addition to a ketogenic diet, considering its low carb content of just 3.37g per 100g. This makes it a great fit for both the strict keto diet and the more lenient low-carb version. It's packed with essential nutrients such as calcium, phosphorus, and several vital vitamins, contributing to overall wellness.

While Cheddar Cheese is keto-friendly, it's important to note its high sodium and saturated fat content, which calls for mindful consumption. It's also crucial to track daily carb intake to ensure Cheddar Cheese, along with other foods, doesn't exceed your daily limit.

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

Yes, with only 3.37g of carbs per 100g, Cheddar Cheese is well-suited for a ketogenic diet.

As long as you are mindful of portion sizes, you can enjoy Cheddar Cheese regularly as a part of your keto diet.