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Is feta OK for keto?

Feta Cheese With 7 grams of fat and only 3 grams of carbs, feta can be eaten by those following the keto diet. Feta's crumbly texture makes it easy to sprinkle on top of salads or soups. True feta fanatics often top it with olive oil and eat it as a standalone item or side dish.

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While the keto diet comes with plenty of restrictions, it also allows you to eat plenty of one of the most beloved forms of dairy – cheese! But not all cheeses are as keto-friendly as others. To help you fill your fridge with keto-friendly fromage, here’s a full list of high-fat, low-carb cheese types!

1. Halloumi Cheese

Fat: 9g of fat per ounce

Carbs: 0g carbs per ounce*

Halloumi cheese originated in Cyprus and is extremely popular throughout Greece and the Middle East. Traditionally, Halloumi is garnished with mint leaves to add flavor, which can also act as a preservative. Because of Halloumi’s high melting point, it’s commonly enjoyed grilled or fried. This high-fat, low-carb cheese is the perfect addition to the ketogenic diet. Halloumi is also a great source of protein, with 7 grams for every 1-ounce serving!

2. Feta Cheese

Fat: 7g per ounce

Carbs: 3g per ounce*

Feta cheese has been a staple of Greek cuisine since the early 20th century. The word feta means “slice,” likely because the 17th-century Greek practice of barrel-aging cheese involves slicing the cheese before placing it into the barrels. With 7 grams of fat and only 3 grams of carbs, feta can be eaten by those following the keto diet. Feta’s crumbly texture makes it easy to sprinkle on top of salads or soups. True feta fanatics often top it with olive oil and eat it as a standalone item or side dish.

3. Cream Cheese

Fat: 9g per ounce

Carbs: 2g per ounce*

Best known as the go-to bagel spread, cream cheese was first produced on a small scale by New York and Philadelphia dairy farmers in the mid-18th century. Then, in 1872, William A. Lawrence became the first person to mass-produce cream cheese, making him the de facto “inventor.” With 9g of fat and only 2 grams of carbs per ounce, cream cheese is one of the top keto-friendly cheeses. In addition to bagels, cream cheese can be used in snacks, such as pickle roll-ups. To make a pickle roll-up, spread a slice of nitrate-free deli meat with cream cheese. Then, lay your pickle in the middle of the deli meat and roll it up. Finally, slice it evenly and enjoy!

4. Brie Cheese

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Fat: 8g per ounce

Carbs: 0.1g per ounce*

Originally from northern France, Brie gained popularity in 774 when the French Emperor, Charlemagne, tried and fell in love with it at a monastery. After that day, he commanded it to be delivered regularly to his castle! It’s been a staple of French cuisine ever since. Brie is traditionally cut into wedges and served charcuterie-style with crackers and cured meats. To make a keto-friendly charcuterie board, simply swap traditional crackers with parmesan crisps! Brie is an ideal keto-friendly cheese option! With 8 grams of fat and only 0.1 grams of carbs per ounce, it’s an excellent addition to the keto diet.

5. Goat Cheese

Fat: 9g per ounce

Carbs: 0g per ounce*

Like Brie, this spreadable high-fat, low-carb cheese originated in France. It’s also commonly referred to as Chèvre, which means “goat” in French. Goat cheese has 0 grams of carbohydrates and 9 grams of fat! Because of the protein structure differences when compared to cow’s milk, goat cheese is often more easily digested and is naturally lower in lactose. For those who enjoy its tangy taste, goat cheese is an excellent ingredient to use in frittatas or omelets.

6. Gruyere Cheese

Fat: 9g per ounce

Carbs: 0g per ounce*

Said to be developed in Gruyeres, Switzerland, the exact origin of gruyere cheese is the subject of much debate. For a time, Austria laid claim to its origins until the European Union (EU) got involved, ruling in favor of Switzerland’s claim. Since Gruyere melts easily, it makes a great fondue. It also pairs well with meats and vegetables. With 9 grams of fat and 0g of carbs, it’s a dream come true for cheese lovers following the keto diet.

7. Mozzarella (Whole Milk)

Fat: 6g per ounce

Carbs: 1g per ounce*

Mozzarella was first made near Naples, Italy, using water buffalo milk. Unlike most cheeses, Mozzarella is enjoyed fresh, rather than being aged! With a total carb count of 1 gram per ounce, it is yet another keto-friendly cheese to keep on-hand. Mozzarella also contains probiotics, which have shown to improve digestive health and emotional health! Pair it with fresh tomatoes and basil for a fresh Caprese salad. [1]

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8. Parmesan Cheese

Fat: 7g per ounce

Carbs: 1g per ounce*

Parmesan cheese is a widely-popular cheese used in pasta, antipasto salads and other traditional Italian dishes. Authentic Parmigiano-Reggiano is created in the provinces of Parma, Reggio Emilia, Modena, Bologna and Mantua. Only cheese in these provinces can receive the official name of Parmigiano-Reggiano. Parmesan cheese can easily be worked into a keto diet, so long as you leave behind the pasta. For keto dieters, try using Parmesan as a salad topper, or eat it as a midday snack with meat or veggies.

9. Swiss Cheese

Fat: 9g per ounce

Carbs: 0g per ounce*

Best known for its holey appearance, Swiss cheese is referred to as Emmental cheese in Europe because it was first created in the Emmental Region of Switzerland. With 9 grams of fat and 0 grams of carbohydrates, this makes for an ideal high-fat, low-carb cheese! While a swiss cheese sandwich isn’t going to fly on the keto diet, it can easily be worked into chef salads or paired with your favorite nitrate-free deli meat for a quick snack. *The nutritional information provided in this article is sourced from the FDA FoodData Central.

[1] www.ncbi.nlm.nih.gov

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