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Is Mascarpone Cheese Keto-Friendly?

Mascarpone Cheese on a kitchen counter

Is Mascarpone Cheese Keto-Friendly? The short answer is a resounding yes! This Italian cream cheese is celebrated not only for its creamy texture and mildly sweet taste but also for its low-carb content, making it a delicious ally in a ketogenic diet.

In this article, we are going to delve deep into the carb count of Mascarpone Cheese, offer tips on how to incorporate it into your keto meals, and explore its nutritional benefits.

Whether you're a seasoned keto dieter or just starting your journey, understanding the role of Mascarpone Cheese in a keto diet will be a flavorful and nutritious adventure.

Enjoy the ride!


  • Yes, Mascarpone Cheese is keto-friendly with 0.0g net carbs per 100g.
  • Mascarpone Cheese is rich in protein and calcium, making it a nutritious choice.
  • Learn how to incorporate this creamy Italian cheese into your keto diet in the sections below.

Is Mascarpone Cheese Keto-Friendly?

Mascarpone Cheese is indeed keto-friendly, with a nutritional composition that aligns well with the dietary requirements of ketogenic lifestyles. A definite yes, Mascarpone Cheese is beneficial to individuals following a low-carb or keto diet.

Delving deeper into the reasons, Mascarpone Cheese contains 0.0g carbs per 100g serving. This absence of carbs is central to its keto-friendly status, as the ketogenic diet prioritizes low carbohydrate intake to promote fat burning and ketosis. Notably, Mascarpone Cheese also contains 0.0g net carbs per 100g. The term 'net carbs' refers to the total carbs minus dietary fiber and sugar alcohols, which are not absorbed by the body. In the case of Mascarpone Cheese, the total carbs and net carbs are the same, standing at zero, making it an excellent choice for those adhering to strict carb limits in their diet.

Can You Have Mascarpone Cheese on a Strict Keto Diet?

Yes, Mascarpone Cheese can certainly fit into a strict ketogenic diet. To clarify, a strict keto diet typically involves consuming less than 20g of carbs per day. With Mascarpone Cheese containing 0.0g of carbs per 100g serving, it can be included in the diet without contributing to the daily carb limit.

This compatibility extends to less strict low-carb diets as well, where individuals limit their carb intake to 30-50g of net carbs per day. Given that Mascarpone Cheese has 0.0g net carbs per serving, it can easily be factored into these less stringent carb limits without disrupting the balance.

Carbs In Mascarpone Cheese

Mascarpone Cheese contains 0.0g of net carbs per 100g, which is a key metric for those keeping track of their daily carb intake, especially on a keto diet. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbs, and in the case of Mascarpone Cheese, this value is zero.

Mascarpone Cheese Nutrition Facts

A 100g portion of Mascarpone Cheese packs a nutritional punch. Starting with the macronutrients, it contains 4.5g of protein, 47g of fat, and 3g of carbohydrates. Diving deeper into the micronutrients, mascarpone cheese is a rich source of calcium, providing 107mg per 100g serving. It also contains 0.03mg of Vitamin B6, 21µg of Folate, and 2.3µg of Vitamin B12. In terms of minerals, mascarpone cheese offers a decent amount of phosphorus (76mg), potassium (81mg), and sodium (41mg). Moreover, it adds a touch of zinc (0.7mg) and iron (0.2mg) to your diet. The high fat content contributes to mascarpone's creamy, rich flavor, while the presence of calcium and phosphorus makes it a good choice for bone health. This cheese also provides an impressive amount of Vitamin B12, which is essential for nervous system function.
Nutrient NameAmount and Unit per 100g
Total fats 50.0g
Protein 7.14g
Sodium, Na 36.0mg
Calcium, Ca 143.0mg
Cholesterol 143.0mg
Calories 429.0kcal
Fatty acids, total saturated 35.71g
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 Mascarpone Cheese on a Keto Diet

Mascarpone Cheese brings a variety of nutritional benefits to a keto diet. It is a good source of calcium, providing 143.0mg per 100g, which can contribute to bone health. Additionally, it contains 7.14g of protein per 100g, supporting muscle growth and repair.

Incorporating Mascarpone Cheese into Your Keto Meal Plan

  1. Mascarpone Cheese can be a versatile addition to a keto meal plan. Its creamy texture and neutral flavor make it a great ingredient in both sweet and savory dishes. Try adding it to omelets for a rich breakfast, or blend it into keto-friendly smoothies for a nutrient-dense snack.
  2. Exploring keto recipes utilizing Mascarpone Cheese is an exciting culinary journey. For a sweet treat, you might consider making a keto-friendly Tiramisu using Mascarpone Cheese and low-carb sweeteners. For savory options, it can be used as a base for a creamy sauce in zucchini noodle dishes.
  3. While Mascarpone Cheese fits well within a keto diet, portion control remains important. Despite its low carb content, it's high in calories, and eating it in excess could lead to a caloric surplus.

Keto-Compatible Alternatives for Mascarpone Cheese

  1. Cream Cheese: This is a popular alternative to Mascarpone Cheese on the keto diet. It shares the creamy texture and can be used in many similar applications, like in dips, sauces, or keto desserts. It contains around 1.7g of carbs per 100g, making it a low-carb choice.
  2. Ricotta Cheese: Another keto-friendly substitute, Ricotta Cheese, can be used in both sweet and savory keto dishes. With about 3g of carbs per 100g, it's slightly higher in carbs compared to Mascarpone Cheese but can still fit into a keto diet.
  3. Greek Yogurt: Full-fat Greek yogurt is a versatile alternative with a slightly tangy flavor. It can be used in keto smoothies or as a base for sauces. It contains approximately 3.4g of carbs per 100g.

Concluding Thoughts on Mascarpone Cheese and Keto

In summary, Mascarpone Cheese proves to be a great addition to a keto diet, offering versatility and robust nutritional benefits. With its 0.0g net carbs per 100g, it harmoniously fits into the strict daily carb limits required in a ketogenic lifestyle. Its rich calcium and protein content supports bone health and muscle growth, respectively.

The high saturated fat and sodium content require mindful consumption, depending on individual dietary needs. Making Mascarpone Cheese a part of your keto meal plan can be a flavorful adventure, with options to incorporate it in various sweet and savory dishes, maintaining portion control and diligent carb counting.

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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.


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Frequently Asked Questions

Absolutely, Mascarpone Cheese is suitable for a keto diet due to its 0.0g carbs per 100g serving.

Mascarpone Cheese is incredibly versatile and can be used in many keto-friendly dishes. From creamy sauces to low-carb desserts like keto Tiramisu, there are plenty of ways to enjoy this cheese on a keto diet.