The keto diet consists of 60% fat, 35% protein, and 5% carbohydrates.[*] Since it’s so low in carbs, a lot of people are wondering what foods they can have if they decide to do keto for fat loss, blood sugar balance, and improvement in other health markers.
If you do a bit of research, you’ll realize that the keto diet offers so many options, including some dairy products like butter and heavy cream. Cheddar cheese is also loved by many, but is cheddar cheese keto, to begin with?
Here’s everything you need to know.
What Makes a Food Keto-Friendly?
To know whether something is keto-approved or not, it’s important to check the number of carbs in one serving for that food item. It should fit the recommended keto carb limit of 50 grams (or lower) per day.
For example, one tablespoon of unsalted butter has zero carbohydrates. That makes butter a low glycemic food and unlikely to kick you out of ketosis, which is the goal of the keto diet.
Aside from having just a small number or no carbs per serving, a keto-friendly food contains substantial amounts of dietary fat and protein to supply your body with energy, maintain proper function, and allow you to become fat-adapted, among others.
Is Cheddar Cheese Keto?
One slice or 28 grams of cheddar cheese has:[*]
- Less than 1 gram of carbs
- 9 grams of fat
- 7 grams of protein
- 115 calories
This makes cheddar cheese a perfect choice for a keto diet. In addition, it’s a good source of the following micronutrients:
- Calcium: 199 milligrams
- Vitamin A: 73.6 micrograms
- Sodium: 180 milligrams
- Phosphorus: 129 milligrams
- Vitamin B2 (riboflavin): 0.122 milligrams
So, how much cheddar cheese can you eat on keto? Considering that cheddar cheese has almost no carbs per slice, 1-3 servings should be fine. This also leaves room for other foods containing carbs, protein, and fats without going over your daily limit.
(Knowing your personal keto macros will give you a better idea of how many servings of cheddar cheese you can have in a day, at the same time considering other keto foods.)
Different Ways to Eat Cheddar Cheese
Cheddar cheese can be eaten on its own or served alongside low-carb crackers, walnuts, and blueberries. Depending on how much time you have for meal prep or where you’re heading, you may also use cheddar cheese in the following ways:
Enjoy cheese bites made with real cheddar cheese
Käze Cheese snacks are a healthful alternative to plain cheddar cheese if you’re looking for something crunchy, portable, and flavorful that comes in a resealable pouch. Each pouch provides a total of just 6 grams of net carbs.
Pack cheese on a road trip
Besides egg muffins, celery sticks, and beef jerky, cheddar cheese is another wonderful road trip snack that fits into any container. It’s mess-free and goes well with other snack bites.
Fuel your kids at school
A healthy school lunch box can include cheddar cheese slices or Käze cheddar cheese bites. Kids need protein — which cheddar cheese generously provides — for optimal growth and brain health.
The Bottom Line
There’s no reason to exclude cheddar cheese from your keto diet unless you have issues with dairy. It’s very low in carbs and provides other nutrients that your body needs. Above all, cheddar cheese tastes so good, which is why everybody loves it — especially kids!