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Is Havarti Cheese Keto-Friendly?

Havarti Cheese on a kitchen counter

Is Havarti Cheese Keto-Friendly? The short answer is, yes! In this article, we'll delve deeper into the nitty-gritty of Havarti Cheese's place within the ketogenic diet.

We'll conduct a full breakdown of its carb content, nutritional value, and health implications while keeping an eye on the fact that Havarti Cheese is indeed a keto-friendly food item.

Moreover, we'll explore how to incorporate this robust and creamy cheese into a ketogenic meal plan and discuss some keto-compatible alternatives.

So, whether you're a seasoned keto dieter or just starting your journey, let's unravel the potential of Havarti Cheese together.


  • Yes, Havarti Cheese is keto-friendly, with 0 carbs per 100g serving.
  • Havarti Cheese is high in fats and protein, and a great source of calcium, making it a beneficial addition to the keto diet.
  • However, Havarti Cheese has high sodium content, so it should be consumed mindfully.

Is Havarti Cheese Keto-Friendly?

Absolutely, Havarti Cheese is keto-friendly. This cheese contains 0.0g of carbs per 100g, making it a good choice for those adhering to a ketogenic lifestyle.

The reason Havarti Cheese qualifies as keto-friendly is due to its zero-carb content. In the ketogenic diet, foods rich in fats but low in carbs are preferred, and Havarti Cheese fits the bill perfectly. It consists of 40.0g of total fats and a high protein content of 20.0g per 100g, both beneficial for those on a keto diet.

When referring to net carbs, which are total carbs minus fiber and sugar alcohols, Havarti Cheese also demonstrates a 0.0g content per 100g serving size. This aspect makes it an ideal choice for those tracking their carb intake, common within the keto community. It's important to note, however, that Havarti Cheese is typically consumed in smaller portions due to its rich flavor and high fat content. Hence, the actual consumption might be less than 100g in a typical serving.

Can You Have Havarti Cheese on a Strict Keto Diet?

Yes, Havarti Cheese can indeed be incorporated into a strict keto diet. A stringent keto regimen typically involves consuming less than 20g of carbs per day, and given that Havarti Cheese contains 0.0g of carbs per 100g, it can comfortably fit into this dietary guideline.

Moreover, some individuals follow a less restrictive version of the keto diet or a low-carb diet, where they limit their daily net carb intake to between 30-50g. Havarti Cheese can also accommodate these dietary preferences due to its zero-carb content.

However, while incorporating Havarti Cheese into your diet, it remains essential to keep track of your overall carb intake to maintain ketosis. There are several tools and mobile applications available that can assist with tracking your daily nutritional intake, ensuring that foods like Havarti Cheese can be enjoyed without disrupting your dietary plan.

Carbs In Havarti Cheese

Havarti Cheese contains 0.0g of net carbs per 100g. Net carbs are determined by subtracting fiber and sugar alcohols from total carbs, and in the case of Havarti Cheese, this equates to zero.

Havarti Cheese Nutrition Facts

A 100g serving of Havarti Cheese provides a substantial amount of nutrients. Breaking it down, this portion contains approximately 352 calories with 27.84g of fat, comprising both 17.4g of saturated fat and 9.28g of monounsaturated fat. It's also rich in protein, offering 24.9g, which makes it an excellent source of this macronutrient. In terms of carbohydrates, Havarti Cheese is quite low, with only 2.67g per 100g. This includes 0g of dietary fiber and slightly less than 1g of sugar. From a micronutrient perspective, Havarti Cheese shines in its calcium content, boasting a significant 731mg. This is followed by Phosphorus at 512mg, and Vitamin B12 at 1.14µg. Other notable vitamins and minerals include Selenium (14.5µg), Zinc (3.67mg), and Vitamin A (248IU). It's important to note that Havarti also contains a considerable amount of Sodium, approximately 621mg, therefore, its consumption should be monitored particularly for individuals on a sodium-restricted diet. Havarti Cheese also provides Vitamin B2 (0.37mg), Vitamin B1 (0.03mg), Iron (0.65mg), and even a small amount of Potassium (81mg). While these are not the most abundant nutrients in Havarti, they still contribute to the overall nutrient profile of this cheese. Notably absent are Vitamin C and dietary fiber, which can be compensated by pairing this cheese with fruits and whole grain bread.
Nutrient NameAmount and Unit per 100g
Total fats 40.0g
Protein 20.0g
Sodium, Na 800.0mg
Calcium, Ca 750.0mg
Cholesterol 125.0mg
Calories 400.0kcal
Fatty acids, total saturated 25.0g
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 Havarti Cheese on a Keto Diet

Havarti Cheese is rich in beneficial nutrients for those following a keto diet. It contains 40.0g of total fats and 20.0g of protein per 100g, which are essential for energy and muscle maintenance. Additionally, Havarti Cheese is an excellent source of Calcium, providing 750.0mg per 100g, which is crucial for bone health.

Incorporating Havarti Cheese into Your Keto Meal Plan

  1. Havarti Cheese is incredibly versatile and can be incorporated into your keto meal plan in numerous ways. It can be enjoyed as a snack on its own, paired with low-carb vegetables, or used as a topping for keto-friendly pizzas or salads for an added burst of flavor and extra fats.
  2. There are also numerous keto recipe ideas where Havarti Cheese can be the star ingredient. Consider making a keto-friendly Havarti Cheese stuffed chicken breast, or a low-carb Havarti Cheese omelet for breakfast. Its creamy texture and mild flavor make it an excellent addition to various keto recipes.
  3. It's essential to remember that while Havarti Cheese is keto-friendly, portion control is key. Despite its zero-carb content, Havarti Cheese is rich in fats and high in calories, so it should be consumed in moderation. Likewise, tracking your overall carb intake for the day will be crucial to maintaining ketosis.

Keto-Compatible Alternatives for Havarti Cheese

  1. Cheddar Cheese: Being another zero-carb cheese, Cheddar stands as an excellent alternative to Havarti Cheese. It can be used in a variety of keto recipes, from casseroles to homemade keto crackers, providing a rich flavor. It contains around 33.0g of fat and 25.0g of protein per 100g, making its nutritional profile quite close to that of Havarti Cheese.
  2. Mozzarella Cheese: Known for its soft texture and mild flavor, Mozzarella is another keto-friendly cheese option. It's great for topping keto-friendly pizzas or for adding to salads. With about 28.0g of fat and 22.0g of protein per 100g, Mozzarella offers similar nutritional benefits to Havarti Cheese.
  3. Gouda Cheese: Gouda cheese is a creamy, flavorful alternative to Havarti Cheese. It pairs well with low-carb vegetables and serves as an excellent ingredient in keto-friendly egg muffins. Gouda cheese contains around 27.0g of fat and 25.0g of protein per 100g, again offering a comparable nutritional profile to Havarti Cheese.

Concluding Thoughts on Havarti Cheese and Keto

Havarti Cheese stands as a rewarding choice for those following the keto diet. With a composition of zero carbs per 100g, it effortlessly fits into the strictest of keto diets, as well as less restrictive low-carb plans. Its rich supply of fats and protein, along with being a valuable source of calcium, makes it a nutritionally beneficial food item for those embarking on a ketogenic lifestyle.

While Havarti Cheese is keto-friendly, it's crucial not to overlook its high sodium content, which calls for mindful consumption, especially for those monitoring their sodium intake.

Thanks to its versatile nature, Havarti Cheese can be enjoyed in a multitude of ways on a keto diet. Utilize its creamy texture and mild flavor in a variety of keto recipes, from topping pizzas to stuffing chicken breasts, or simply enjoy it as a quick and satisfying snack.

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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.

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Frequently Asked Questions

Yes, with zero carbs per 100g serving, Havarti Cheese is compatible with a ketogenic diet.

Havarti Cheese is high in fats and protein, making it a good source of essential nutrients for those on a ketogenic diet. It's also an excellent source of calcium.