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Is Goat Cheese Keto-Friendly?

Goat Cheese on a kitchen counter

If you're on a keto journey and wondering, "Is Goat Cheese Keto-Friendly?" you've come to the right place.

The answer is a resounding yes! Goat Cheese, with its high nutritional value and exceptionally low carb content, makes a great addition to your keto meal plan.

This article will provide a comprehensive breakdown of the carbs in Goat Cheese, how to incorporate it into your keto diet, and discuss its nutritional value and benefits.

So let's dive into the creamy world of Goat Cheese and explore how this versatile food item can complement your keto lifestyle.


  • Yes, Goat Cheese is keto-friendly due to its high nutritional value and low carb content.
  • Goat Cheese is rich in essential nutrients like proteins, healthy fats, vitamins, and minerals.
  • Interested in incorporating Goat Cheese into your keto diet? Keep scrolling to learn some delicious ways to do so.

Is Goat Cheese Keto-Friendly?

Indeed, Goat Cheese is keto-friendly. With its low carbohydrate content, coming in at just 0.12g per 100g serving, it's a suitable choice for people following a ketogenic diet.

Delving into why Goat Cheese is seen as keto-friendly, it all comes down to its macronutrient composition. The principle of a ketogenic diet is to consume high quantities of fats and proteins, while drastically reducing the intake of carbohydrates. Goat Cheese fits this profile well. Aside from the negligible 0.12g carbs per 100g serving, it is also rich in fats (29.84g per 100g) and proteins (21.58g per 100g).

When it comes to portion sizes, it's worth noting that a typical serving of Goat Cheese is 100g, which means the carb intake is still as low as 0.12g. This is an important factor in maintaining ketosis, the metabolic state where the body utilizes fats as the primary source of energy due to the scarcity of carbs.

Can You Have Goat Cheese on a Strict Keto Diet?

Yes, Goat Cheese fits comfortably into a ketogenic diet, even a strict one. A strict keto diet typically involves consuming less than 20g of carbs per day. With Goat Cheese containing just 0.12g of carbs per 100g serving, it's a food choice that can be easily incorporated without disrupting the carb limit.

It's worth noting that there are variations in how people adhere to a keto diet. Some people follow a less rigid version, often known as a low-carb diet, where they limit their carb intake to 30-50g of net carbs per day. In such cases, Goat Cheese can be included more freely due to its minimal carb content.

Carbs In Goat Cheese

Goat Cheese contains a minimal amount of net carbs, specifically 0.12g per 100g serving. This low amount contributes to its keto-friendly status.

Goat Cheese Nutrition Facts

Goat Cheese, for a serving size of 100g, is packed with nutrients that contribute to its unique properties and health benefits.

Let's start with the macronutrients. This cheese provides 364 calories, primarily made up of 30g of fat and 22g of protein, making it an excellent source of energy and muscle-building nutrients. Moving onto micronutrients, Goat Cheese shines with its high calcium content, boasting a remarkable 395mg. This makes it a terrific choice for bone health. It also contains impressive amounts of vitamin B2 (riboflavin) and phosphorus, at 0.3mg and 188mg respectively. These nutrients support a wide range of bodily functions, from energy production to DNA repair. In terms of minerals, aside from calcium and phosphorus, Goat Cheese features significant levels of sodium, with 515mg per 100g serving, and smaller quantities of potassium, zinc, and selenium. It's worth noting that Goat Cheese is relatively low in carbohydrates, with only 2g per 100g serving, which may be useful when planning a balanced meal.
Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 0.12g
Total fats 29.84g
Protein 21.58g
Sodium, Na 415.0mg
Potassium, K 158.0mg
Magnesium, Mg 29.0mg
Calcium, Ca 298.0mg
Vitamin A 407.0ug
Vitamin B-6 0.06mg
Vitamin B-12 0.22ug
Vitamin E (alpha-tocopherol) 0.26mg
Vitamin K1 2.5ug
Copper, Cu 0.56mg
Iron, Fe 1.62mg
Phosphorus, P 375.0mg
Selenium, Se 3.8ug
Zinc, Zn 0.66mg
Cholesterol 79.0mg
Beta-carotene 77.0ug
Thiamin 0.07mg
Riboflavin 0.68mg
Niacin 1.15mg
Folate, total 2.0ug
Choline, total 15.4mg
Retinol 401.0ug
Calories 364.0kcal
Water 45.52g
Fatty acids, total saturated 20.64g
Fatty acids, total monounsaturated 6.81g
Fatty acids, total polyunsaturated 0.71g
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 Goat Cheese on a Keto Diet

Goat Cheese is a rich source of several essential nutrients, including high-quality proteins, healthy fats, and minerals like calcium, magnesium, and potassium. It also contains various vitamins such as Vitamin A, B-6, B-12, and E, which are beneficial for overall health.

Incorporating Goat Cheese into Your Keto Meal Plan

  1. Goat Cheese can be a versatile addition to your keto meal plan. Use it as a topping for salads or as a filling for omelets, adding a creamy texture and enhancing the flavor profile of your meals.
  2. There are numerous keto-friendly recipes that can incorporate Goat Cheese. For instance, you could prepare a Goat Cheese stuffed chicken breast or a roasted vegetable salad with Goat Cheese.
  3. Despite its keto-friendliness, remember that portion control is vital. Even though Goat Cheese has a low carb content, it still counts toward your daily carb limit. Therefore, keep track of your portions to ensure you stay within your dietary goals.

Keto-Compatible Alternatives for Goat Cheese

  1. Feta Cheese: A great keto-friendly alternative to Goat Cheese, Feta is typically lower in calories and fat, while maintaining a similar protein content. It can provide a tangy twist to salads or baked dishes.
  2. Blue Cheese: Another excellent choice, Blue Cheese, with its unique flavor, can also fit well into a keto diet. It can be used in sauces or as a topping for steaks or burgers.
  3. Cream Cheese: Although it's higher in fat content, cream cheese is also low in carbs, making it a keto-compatible substitute. It is versatile and can be used in anything from keto-friendly desserts to dips and spreads.
  4. Cheddar Cheese: It has a slightly higher fat content but similar carb content, making it another good substitute. Cheddar can be used in a variety of keto recipes, such as casseroles or as a topping for keto-friendly pizza.

Concluding Thoughts on Goat Cheese and Keto

In reflecting on Goat Cheese's compatibility with the keto diet, its high nutritional value coupled with its exceptionally low carb content make it a viable choice. The rich blend of vitamins, minerals, healthy fats, and proteins in Goat Cheese can contribute to maintaining overall health while adhering to the dietary requirements of a keto lifestyle.

Despite its high sodium content, with mindful portion control, Goat Cheese can be a delightful addition to a variety of keto recipes. Its versatility opens up countless opportunities for culinary experimentation in the keto kitchen.

For a bit of a flavor twist, consider combining Goat Cheese with herbs and spices like rosemary or chili flakes. This can offer a different taste profile and enhance your keto meals while maintaining the nutritional benefits of Goat Cheese.

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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, Goat Cheese is keto-friendly due to its low carb content and high nutritional value.

Goat Cheese is versatile and can be used in a variety of ways including as a topping for salads, a filling for omelets, or even spread over low-carb vegetables.