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Is Gruyere Cheese Keto-Friendly?

Is Gruyere Cheese Keto-Friendly? The answer is an emphatic 'yes'.

This Swiss cheese is not only delicious but it also fits perfectly into a keto diet due to its low carb content.

In this article, we'll delve into the specifics of Gruyere Cheese's nutritional profile, including its carb content per serving.

We'll also provide tips on how to incorporate it into your keto meal plan and explore its overall nutritional benefits.

Additionally, we’ll offer a selection of keto-compatible alternatives to Gruyere Cheese for those who might want to switch things up.

So, if you're following a keto diet and love cheese, read on for a full breakdown of all things Gruyere.


  • Yes, Gruyere Cheese is keto-friendly due to its very low carb content.
  • Gruyere Cheese is a good source of Calcium, Phosphorus, protein, and healthy fats, but do remember it's high in sodium.

Is Gruyere Cheese Keto-Friendly?

Indeed, Gruyere Cheese is keto-friendly. This determination is based on the nutritional profile of this delicious cheese. With just 0.36 grams of carbs per 100 grams, Gruyere Cheese fits well within the low-carb requirement of a ketogenic diet.

The reason Gruyere Cheese is considered keto-friendly is its low carbohydrate content. Keto diets generally limit carbohydrates to 20 to 50 grams per day, and with only 0.36 grams per 100 grams, Gruyere Cheese can easily be included without exceeding this limit. The carbohydrate content corresponds to the net carbs, which is the total carbs minus the fiber - a key factor for those following the keto diet.

Can You Have Gruyere Cheese on a Strict Keto Diet?

Yes, Gruyere Cheese can be included even in a strict keto diet. Strict keto diets generally restrict carbohydrate intake to less than 20 grams per day. Given that Gruyere Cheese contains only 0.36 grams of carbs per 100 grams, it stays well within this limit.

Moreover, some people follow a less stringent version of the keto diet, often referred to as low-carb keto. This diet allows for a daily carb intake of between 30 to 50 grams. Gruyere Cheese fits comfortably within this range as well, making it a versatile choice for many dietary preferences.

Carbs In Gruyere Cheese

Gruyere Cheese contains a minimal 0.36 grams of net carbs per 100 grams. Net carbs, which are the total carbs minus fiber, are the critical figure for those following the keto diet.

Gruyere Cheese Nutrition Facts

Gruyere Cheese is a nutrient-dense food. In a 100g portion, it provides 413 Kcal of energy and is packed with both macronutrients and micronutrients.

On the macronutrient front, it contains 32.34g of protein, 32.34g of fat, and only 0.36g of carbs, making it an excellent low-carb option. Particularly striking is the high protein content, which is essential for muscle maintenance and growth.

As for micronutrients, Gruyere Cheese is rich in Calcium (1011mg) and Phosphorus (604mg), two minerals indispensable to bone health. It also boasts significant amounts of Vitamin A (317μg), a key nutrient for vision and immune health, and Vitamin B12 (1.3μg), crucial for nerve function and the creation of red blood cells.

In addition, it provides a good amount of Selenium (14.5μg), Zinc (3.3mg), and Magnesium (56mg), all of which play vital roles in various physiological functions.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 0.36g
Total fats 32.34g
Protein 29.81g
Sodium, Na 714.0mg
Potassium, K 81.0mg
Magnesium, Mg 36.0mg
Calcium, Ca 1011.0mg
Vitamin A 271.0ug
Vitamin B-6 0.08mg
Vitamin B-12 1.6ug
Vitamin D3 (cholecalciferol) 0.6ug
Vitamin E (alpha-tocopherol) 0.28mg
Vitamin K1 2.7ug
Copper, Cu 0.03mg
Iron, Fe 0.17mg
Phosphorus, P 605.0mg
Selenium, Se 14.5ug
Zinc, Zn 3.9mg
Cholesterol 110.0mg
Beta-carotene 33.0ug
Manganese, Mn 0.02mg
Thiamin 0.06mg
Riboflavin 0.28mg
Niacin 0.11mg
Pantothenic acid 0.56mg
Folate, total 10.0ug
Choline, total 15.4mg
Retinol 268.0ug
Calories 413.0kcal
Water 33.19g
Tryptophan 0.42g
Threonine 1.09g
Isoleucine 1.61g
Leucine 3.1g
Lysine 2.71g
Methionine 0.82g
Cystine 0.3g
Phenylalanine 1.74g
Tyrosine 1.78g
Valine 2.24g
Arginine 0.97g
Histidine 1.12g
Alanine 0.96g
Aspartic acid 1.64g
Glutamic acid 5.98g
Glycine 0.53g
Proline 3.87g
Serine 1.72g
Fatty acids, total saturated 18.91g
Fatty acids, total monounsaturated 10.04g
Fatty acids, total polyunsaturated 1.73g
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 Gruyere Cheese on a Keto Diet

Gruyere Cheese is a nutritious choice, providing a host of vitamins and minerals. It is rich in Calcium and Phosphorus, which are vital for bone health. The cheese also provides a good amount of protein and healthy fats, which are crucial for a keto diet.

Incorporating Gruyere Cheese into Your Keto Meal Plan

  1. Use Gruyere Cheese as a Flavor Enhancer: Gruyere Cheese can be a fantastic addition to various keto-friendly dishes. It adds a unique, robust flavor to salads, soups, and casseroles.
  2. Keto Recipe Ideas: Try incorporating Gruyere Cheese into a cauliflower bake, stuffed mushrooms, or a spinach and cheese omelet for a delicious keto meal. Its distinctive flavor can elevate these dishes to a new level.
  3. Portion Control: While Gruyere Cheese is keto-friendly, it's essential to keep track of portion sizes to avoid going overboard with the carb intake. Keep in mind its carb content per serving to maintain a balanced diet.

Keto-Compatible Alternatives for Gruyere Cheese

  1. Cheddar Cheese: An excellent alternative to Gruyere Cheese. It's also low in carbs, making it compatible with a keto diet. Cheddar can be used in a variety of recipes, like keto-friendly casseroles or scrambled eggs.
  2. Swiss Cheese: Another keto-friendly cheese that can replace Gruyere. It's a great option for salads, sandwiches, or even as a topping on a keto pizza. Its nutritional profile is similar to Gruyere Cheese with low carbs.
  3. Parmesan Cheese: Parmesan is a robust, savory cheese that's also low in carbs. It can be used in keto pasta alternatives, like zucchini noodles or spaghetti squash. Nutritionally, it offers high protein and calcium content, much like Gruyere Cheese.

Concluding Thoughts on Gruyere Cheese and Keto

Gruyere Cheese is indeed a keto-friendly food, with its extremely low carb content making it a great fit for both strict keto and low-carb diets. It's packed full of beneficial nutrients like Calcium and Phosphorus, and despite its high sodium content, it can be a valuable addition to a balanced keto meal plan.

Incorporating Gruyere Cheese into your keto diet can be as simple as using it as a flavor enhancer in salads or casseroles, or in more unique ways like in keto-friendly cauliflower bakes or spinach omelets.

And while Gruyere Cheese is an excellent choice, the world of keto-friendly cheeses is vast and varied. Alternatives like Cheddar, Swiss, Parmesan, and Mozzarella provide a range of flavors and textures to try in your recipes.

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, due to its low carb content, Gruyere Cheese is considered keto-friendly.

Gruyere Cheese is high in Calcium, Phosphorus, and protein, and it contains healthy fats, so it can be a good source of these nutrients on a keto diet.