Is Feta Keto-Friendly? (net carbs, cow & sheep milk comparison)

One of the most popular things to include in the keto diet is cheese, thanks to its high-fat content. But not all cheeses are created equal. So that raises the question: is Feta Keto-friendly?

Here’s what my research revealed.

Feta cheese is Keto friendly, as per 1-ounce serving, feta cheese has 1.2 grams of carbs, 4 grams of protein, along with 6 grams of fat. Just ensure it is paired with other low carb ingredients, like leafy greens and certain vegetables such as asparagus, cauliflower, or Brussels sprouts.

But you may also be curious about what amount of Feta can be a part of your keto diet.

Don’t worry; I’ll clear all your doubts. Besides, there are many more cheeses that are suitable for a keto diet. I’ll discuss all of the healthy cheese options as well. Plus you’ll want to know if it makes a difference whether your feta is made of sheep’s milk or cow’s milk!

So keep reading to know the answers to all these questions.

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How many carbs are in feta cheese?

Per 1-ounce serving, feta cheese has 1.2 grams of carbs, 4 grams of protein, along with 6 grams of fat, making it Keto friendly.       

To understand why Feta is suitable for the keto diet, let’s first look at the keto diet entails.

There are a few variations on the keto diet, and each has its own recommended ratio of fat to carbs to protein.

Type of Keto Diet Net Daily Carbs Allowed
Standard Keto Diet (SKD) 20-50 grams
Targeted Keto Diet (TKD) 25-50 grams
Cyclical Keto Diet (CKD) 20-50 grams during no-carb period
High-Protein Keto Diet (HPKD) 20-50 grams

Being based on percentages, it is safe to say that the number of carbs allowed per day will vary depending on what you balance it with. And therefore, the average keto diet includes about 20-30 grams of net carbs per day.                          

What cheese is best on a keto diet?

Because Keto is known as a low-carb, high-fat diet, cheese is a popular ingredient to include in most meals.

Many people on a diet are creating cheese “tortillas” and wraps, melting cheese on the frying pan so it can be wrapped around meat and vegetables.

Honestly, most cheeses are suitable for the keto diet. They are high in fat and low in carbs, though there are a few you must avoid, which we will go over later.

Here you’ll see a list of some of the most popular cheese choices for the keto diet. This is by no means an exclusive list; there are plenty of others suitable that we have not included.

  • Goat or feta cheese
  • Blue cheese
  • Cream cheese
  • Parmesan/Romano cheese
  • White cheddar
  • Brie
  • Gruyere
  • Paneer (a staple in Indian cuisine)
  • Halloumi (grilling cheese)
  • Asiago
  • Muenster
  • Gouda
  • Mozzarella
  • Colby Jack
  • Swiss

To make it convenient, we have included a table to outline these cheeses and their macros per 1-ounce serving.

Type of Cheese Calories Fat Protein Net Carbs
Feta* 75 6 g 4 g 1.2 g
Blue 100 8.1 g 6.1 g 0.7 g
Cream* 102 10 g 1.8 g 1.6 g
Parmesan 111 7.3 g 10 g 0.9 g
Brie 95 7.8 g 5.9 g 0.1 g
Gruyere 446 35 g 32 g 0.4 g
White cheddar 115 9.4 g 6.5 g 0.9 g
Halloumi 85 6.3 g 6.3 g 0.6 g
Paneer 83 7.1 g 4 g 0.8 g
Asiago 111 7.3 g 10 g 0.9 g
Muenster 104 8.5 g 6.6 g 0.3 g
Gouda 101 7.8 g 7.1 g 0.6 g
Mozzarella 85 6.3 g 6.3 g 0.6 g
Colby Jack 109 8.8 g 6.8 g 0.5 g
Swiss* 108 7.9 g 7.6 g 1.5 g

* = contain over 1 g of net carbs per 1-ounce serving. Though eat in moderation!

Do sheep and cow feta have the same amount of carbs?

Not all Feta is the same. Traditionally, Feta is made with sheep’s milk, often with some goat’s milk blended in (up to 30%). These variations come from Greece, France, Bulgaria, and Israel.

In America, however, you can come across some variations that are made with cow’s milk, though some would not classify this type as authentic feta cheese. It lacks the same sharpness that is found in traditional Feta.

They are not only different in taste, but their macros are also different. Cow’s milk tends to be higher in fat and protein, which can also cause a 1-ounce serving of cow-based Feta to be higher in calories. However, the two are not very different when it comes to carbs.

For a side by side comparison, refer to the chart below. Keep in mind. These macros are per 1-ounce serving:

  Cow’s Milk Feta Sheep/Goat’s Milk Feta
Calories 90 75
Fat 7 g 6 g
Protein 6 g 4 g
Net Carbs 1 g 1.2 g

Can you overeat cheese on Keto?

While including cheese in your keto diet can help you increase your fat intake and keep the carb count down, you do need to keep in mind that some are very high in calories.

Weight loss occurs when you are in a calorie deficit. This means the number of calories you take in per day is less than the number that you burn.

But, it can be effortless to go over your calorie allowance if you include too many cheeses in your diet. Or if you don’t balance it with other healthy ingredients. Plan out your meals, finding ways to pair your cheese choices accordingly.

For those on a cyclical keto diet, try your mozzarella Caprese style, pairing it with tomatoes and basil, and topping it with balsamic vinegar. Besides, this is only an option for a cyclical diet because tomatoes and balsamic vinegar are both a bit higher in carbs, according to a recent article.

You can also try eating out at a Mexican restaurant, preceding the tortillas, rice, beans, and chips, and focusing on the vegetables, meat, and cheese. For more tips on how to eat out while on the keto diet, read more in this recent article.

What cheese is not keto-friendly?

Of course, not all cheese is created equal. There are a few types that are best avoided when you are trying out the keto diet. Some are higher in carbs. While others must be avoided due to quality.

  • Ricotta Cheese: it is higher in carbs per serving, which is 0.5 cup – considerably more significant than the usual 1-ounce serving of most cheeses. Besides, per serving, you could be looking at 5-6 grams of net carbs.
  • Cottage Cheese: should be avoided for the same reason. It is lower in carbs than ricotta, but a 0.5 cup serving has nearly 4 grams of net carbs.
  • Yellow Cheddar Cheese: the macros are the same for white cheddar, which is a suitable cheese for the keto diet. However, most yellow cheddars have added dyes, like annatto, to give them their color.
  • American Cheese: in moderation, the macros fit into the keto diet. Quality, on the other hand, is lacking. Besides, most American cheese is highly processed.
  • Canned or Spray Cheese: just like American cheese, the macros fit, but it is highly modified.
  • Velveeta: again, a highly modified cheese, and is also higher in carbs.

As you can see, it’s not just about the macros. You need to pay attention to the quality of the food you are putting into your body, particularly when you are trying to turn over to a healthier lifestyle.

So did I answered all your questions regarding Feta being Keto friendly?

While not a definitive guide on cheeses suitable for the keto diet, I do hope that I answered all of your questions regarding feta cheese being Keto friendly.

We discussed that since Keto allows you to munch on your favorite fatty foods, Feta is a permissible ingredient. Just pair it with green and leafy veggies and not to mention, in moderate quantity. 

Besides, we also discussed other varieties of cheese. Some are higher in carbs than others. Though some aren’t the best quality for a healthy lifestyle. Besides, I hope this information will help you in making the most of your keto diet plan.

Join the KETO 30 Guided Challenge and save up to 50% on awesome keto products!

For those of you who are looking to keto to improve your health, or just help get a sense of control over your diet, we invite you to join the next KETO 30 Guided Challenge starting soon!

CLICK HERE to learn more about the challenge and how to save up to 50% off on the awesome products over at Keto Logic!

Jeff Campbell

Jeff was a leader for Whole Foods Market for over 2 decades and is now a recovering foodie. When he's not spending time in the kitchen, he can usually be found with his wife & 3 daughters, he can usually be found practicing martial arts, making music, or blogging on his other sites. Click to learn more about me

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