Is Gouda Cheese Keto-Friendly?


Cheese is truly beneficial on the Keto diet. But despite many types of cheeses, not all kinds of cheese are good for keto. Since gouda is one of my favorite cheeses, I’ve wondered is gouda cheese keto-friendly?

Here’s what I discovered:

Yes, Gouda cheese is keto-friendly. It has an ideal ratio of carbs and protein, having less than 1 gram of net carbs per one-ounce serving. This makes it perfect for keeping one’s body in a state of ketosis. Just make sure to not eat it in conjunction with any high-carb foods such as crackers or fruit.

Dairy products, especially cheese, are considered to be excellent components of a keto-diet.

But doing anything in extremes will never get you good results. In this article, I am going to discuss more about gouda cheese and the number of carbs, protein, and sugar content it contains.

Besides, I’ll also tell you which cheese has no carbs and how much cheese can one eat on a keto diet.

Keep reading to find out more!

Is gouda cheese low carb?

Most hard cheeses, including gouda, are considered low carb.

There are very few types of dairy that are considered high in carbs. The main reason why gouda cheese is considered keto-friendly is due to its low carb content.

Dairy tends to be rich in fat and protein while remaining low in carbs, making it a great addition to the keto diet.

The primary thing you need to watch for when choosing your dairy on the keto diet is the amount of sugar included. This means added sugars as well as lactose. As a general rule, the harder the cheese, the less lactose and, therefore, the fewer carbs it has.

For other dairy products, like yogurt, you will want to stick to unsweetened or no sugar added yogurts.

You can read more about yogurt on the keto diet, including a list of keto-friendly brands, in this recent article. Just click on the link to view it on my website.

Of course, don’t just take our word for it. Take a few moments to read your labels before adding something new to your diet.

How many net carbs are in gouda cheese?

Per 1-ounce serving, there is less than 1 gram of net carbs in gouda cheese.

But the carb content doesn’t, however, tell you how much gouda you can eat in a day on the keto diet. Although gouda cheese is keto-friendly, it must always be consumed with other ketogenic food items.

So, it entirely depends on the number of calories you consume, how active you are, the other types of food you are eating, and the kind of keto diet you are following.

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

  • Standard ketogenic diet (SKD): low carb (5%), moderate protein (20%), and high fat (75%)
  • Cyclical ketogenic diet (CKD): involves periods of higher-carb refeeds (i.e., five keto days, two high carb days)
  • Targeted ketogenic diet (TKD): allows you to add carbs around workouts
  • High-protein ketogenic diet: similar to standard, but allows more protein. 60% fat, 35% protein, and 5% carbs.

Most people on the standard keto diet try to stick to no more than 20-30 grams of net carbs per day.

Which cheese has no carbs?

If you are looking strictly at numbers, there aren’t any cheeses that have no carbs. However, that doesn’t mean they aren’t considered as “zero” carb food.

Many kinds of cheese are classified as “zero” carb. Meaning, they contain less than 1 gram of net carbs per serving (which is typically 1 ounce). It may also be considered “zero” carb as long as it is not consumed in quantity large enough to make a substantial impact on one’s daily carb count.

That being said, several types of cheese qualify as a “zero” carb food, including gouda. These include:

  • Brie
  • Muenster
  • Gruyere
  • Colby Jack
  • Gouda
  • Mozzarella
  • Halloumi
  • Blue Cheese
  • Paneer (popular in Indian cuisine)
  • Asiago
  • White Cheddar
  • Parmesan/Romano

Just keep in mind that “zero” carb doesn’t mean zero calories.

Can I eat as much cheese as I want on Keto?

Cheese is an excellent staple for the keto diet.

It is high in fat, rich in protein, and most are low in carbs. However, overeating can affect your macro ratios, hinder your weight loss, and even cause other issues if you have a sensitivity to dairy.

Because it is high in fat, cheese is a popular component of the keto diet.

Being a dairy product, it is also high in protein, and too much protein can lead to gluconeogenesis. This is when your body converts excess protein into glucose. The glucose ends up getting burned for fuel before it burns the fat, which can hinder your weight loss.

Another way that can lead you towards overeating cheese on the keto diet is when you don’t watch your calories. Most cheeses allowed on Keto have some great macros, but they can also be very high in calories. 

But, if you don’t watch the number of calories you are eating, you can hinder your weight loss and even cause a weight increase. With any healthy lifestyle, when you are looking to lose weight, you need to focus on a calorie deficit.

So you need to burn more calories than you consume in a day.

This is also why exercising is equally as important as diet when you want to lose weight. Your body naturally burns a number of calories throughout the day, but working out helps to burn excess calories. Altogether, this means you can increase your calorie allowance by exercising, eliminating hunger, and giving you a bit more scope for shedding calories.

Which cheese is best for the keto diet?

Since different cheeses have a different content ratio, it is not safe to say that the harder the cheese, the fewer net carbs it has every time. 

So, below is a list of some most popular cheese choices for the keto diet, including their macros per 1-ounce serving. They are listed in ascending order of the number of calories for your convenience.

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

(* = contains over 1 g of net carbs per 1-ounce serving. Therefore, it is advised that they are eaten in moderation.

Of course, not all cheese contains an equal number of calories. There are a few types that are best avoided when you are trying out the keto diet. Although some are higher in carbs, others should be avoided due to quality as it’s not always about the macros.

When creating a new, healthy lifestyle, you also need to pay attention to the quality of the food you are putting into your body.

Highly processed cheeses, like American, canned/spray cheese, Velveeta, and yellow cheddar, should be avoided, even if the macros fit the keto requirements.

Hopefully, I answered all of your questions about gouda cheese on the keto diet

Dairy products tend to be a great addition to the keto diet. However, there are certain limits to maintain. When you stick to a 1-ounce serving, it is considered a “zero” carb food since it has only 0.6 grams of net carbs, which makes gouda cheese keto-friendly.

Overeating cheese on a keto can lead to adverse effects; for instance, it can cause inflammation to someone who is already sensitive to dairy products. Also, one must check the brand and label of the product to ensure quality.

Therefore, just like with all other cheeses, make sure that you practice moderation in your diet. Of course, who would want to hinder the weight loss progress by taking in too much protein or consuming too many calories in a day?

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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