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Is String Cheese Keto-Friendly?

String Cheese on a kitchen counter

Is String Cheese Keto-Friendly? Absolutely! String Cheese is indeed a snack that fits well into a ketogenic diet.

In this article, we'll delve into the nitty-gritty of how this classic, stretchy cheese complements a keto lifestyle.

We intend to dissect the carb content of String Cheese, provide some handy tips on how to incorporate it into your keto meal plan, and highlight its overall nutritional value and health implications.

Let's embark on this cheesy journey together to understand how String Cheese can seamlessly blend into your keto diet.


  • Yes, String Cheese is Keto-friendly with 4.44g of net carbs per 100g.
  • String Cheese is not only low in carbs but also a good source of protein and calcium.
  • However, it's high in sodium, so mindful consumption is advised.

Is String Cheese Keto-Friendly?

Absolutely, String Cheese is indeed keto-friendly. This derives from its nutritional profile, notably its carbohydrate content. String Cheese contains 4.44g of carbs per 100g, a relatively low amount that aligns well with the dietary restrictions of a ketogenic diet.

Delving into the reasons why String Cheese fits into a keto lifestyle requires a closer look at its nutritional composition. Low-carb, high-fat diets like keto prioritize foods that help the body enter a state of ketosis. This metabolic state encourages the body to burn fats for energy, rather than carbohydrates. Our main focus here is the carbohydrate content.

Can You Have String Cheese on a Strict Keto Diet?

Certainly, String Cheese can fit into a strict ketogenic diet. A strict keto diet usually implies consuming less than 20g of carbs per day. Given that String Cheese contains 4.44g of carbs per 100g serving, it falls well within the range, allowing room for other low-carb foods in your daily meal plan.

While some individuals might opt to follow a less restrictive version of the ketogenic diet, often referred to as a low-carb diet, they aim to limit their daily carb intake to around 30-50g net carbs per day. String Cheese, with its low carb content, is still a suitable option for these individuals.

Carbs In String Cheese

String Cheese contains 4.44g of net carbs per 100g. Net carbs, for those unfamiliar, are calculated by subtracting the fiber content from the total carbohydrates. It's an important measure for those following a ketogenic diet.

String Cheese Nutrition Facts

In a 100g portion of String Cheese, we find an intricate blend of both macro and micronutrients. Firstly, it grants us with 25g of protein, contributing significantly to daily intake, and 29g of fats, with a minimal 1g of this being trans fats.

Carbohydrate content sits at a low 3.7g, making it a suitable choice for low-carb diets. Additionally, it provides 702mg of sodium and 800mg of potassium.

Diving into micronutrients, String Cheese offers a plethora of vitamins and minerals. It's particularly rich in Calcium, with a whopping 710mg, along with 0.15mg of Vitamin B12. Other notable mentions include 24mg of magnesium, 0.24mg of Zinc, and traces of Vitamin A.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 4.44g
Total fats 20.4g
Protein 23.7g
Sodium, Na 699.0mg
Potassium, K 116.0mg
Magnesium, Mg 27.0mg
Calcium, Ca 693.0mg
Vitamin A 203.0ug
Vitamin B-6 0.09mg
Vitamin B-12 1.65ug
Vitamin E (alpha-tocopherol) 0.51mg
Vitamin K1 1.3ug
Copper, Cu 0.04mg
Iron, Fe 0.2mg
Phosphorus, P 533.0mg
Selenium, Se 26.7ug
Zinc, Zn 3.62mg
Cholesterol 65.0mg
Thiamin 0.02mg
Riboflavin 0.36mg
Niacin 0.1mg
Folate, total 26.0ug
Choline, total 13.5mg
Retinol 203.0ug
Calories 296.0kcal
Water 47.7g
Fatty acids, total saturated 11.7g
Fatty acids, total monounsaturated 4.65g
Fatty acids, total polyunsaturated 0.74g
This data was provided by the US Department of Agriculture's FoodData Central system.
'String Cheese' was not found in FoodData Central, so nutritional data for 'Cheese, Mozzarella, part skim' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of String Cheese on a Keto Diet

String Cheese, besides being low in carbs, offers a substantial amount of other nutrients beneficial for overall health. It is particularly rich in protein, providing 23.7g per 100g serving, essential for building and repairing tissues. It's also an excellent source of calcium, with 693mg per 100g, which is crucial for strong bones and teeth.

Incorporating String Cheese into Your Keto Meal Plan

  1. Portion Control: Given that String Cheese contains 4.44g of carbs per 100g serving, it's important to monitor your portion sizes. Remember, while it's a keto-friendly snack, the carbs can add up if you consume it in large amounts.
  2. Snacking Option: String Cheese can be a great option for a quick, on-the-go snack. It's convenient, tasty, and can help you stay on track with your keto diet when you need a quick energy boost.
  3. Keto Recipes: Think about using String Cheese in your keto recipes. It's an excellent addition to a keto-friendly salad, can be melted over low-carb veggies for a cheesy side dish, or used as a filling in keto-friendly wraps made with lettuce or low-carb tortillas.

Keto-Compatible Alternatives for String Cheese

  1. Cheddar Cheese: Cheddar cheese is a great keto-friendly substitute for String Cheese. It contains around 1.28g of carbs per 100g, even less than String Cheese, making it an excellent choice for those strictly counting carbs. It can be used in a variety of keto recipes, such as cheese omelets or melted over broccoli.
  2. Mozzarella Cheese: Mozzarella, especially the full-fat version, is another cheese that is low in carbs (about 2.2g per 100g) and high in healthy fats. It's perfect for making keto-friendly pizza or incorporated into a Caprese salad with tomatoes and basil.
  3. Feta Cheese: Feta cheese, known for its tangy flavor, offers about 4g of carbs per 100g. It's a nice choice for adding a flavor punch to keto-friendly salads or as a topping for grilled meats.

Concluding Thoughts on String Cheese and Keto

String Cheese, with its 4.44g of net carbs per 100g, certainly fits well into a ketogenic diet plan. Not just that, it also offers substantial nutritional benefits, including a good amount of protein and calcium. However, mindful consumption is advised due to its relatively high sodium content.

Its versatility in keto recipes and as a convenient, on-the-go snack makes it a practical choice for those on a ketogenic diet. There's an array of ways to incorporate this delicious cheese into your eating plan, from being a standalone snack to becoming a delectable ingredient in various keto-friendly dishes.

Exploring other keto-compatible cheese alternatives, such as Cheddar, Mozzarella, Feta, and Gouda, can also add variety and excitement to your diet.

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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

Absolutely! String Cheese is a keto-friendly snack with 4.44g of carbs per 100g.

Yes, besides being low in carbs, String Cheese is a good source of protein and calcium, which are beneficial for overall health.