Dairy on Keto

Blue cheese is a type of cheese that is typically made from cow's milk, and sometimes sheep's milk or goat's milk. Blue cheese is often crumbly in texture and is commonly used in salads, dressings, and as a topping for steaks and burgers. Some popular types of blue cheese include Roquefort, Gorgonzola, and Stilton.

Amount Per 1 cup, crumbled, not packed (135 g)

Calories 477 | Fat 39g | Carbs 3.2g | Protein 29g

Brie cheese is a good source of calcium, which is important for maintaining strong bones and teeth. It also contains protein and healthy fats.

Amount Per 1 cup, sliced (144 g)

Calories 480 | Fat 40g | Carbs 0.6g | Protein 30g

Cheddar cheese is a relatively hard, natural cheese that ranges in flavor from mild to extra sharp, depending on its age. Cheddar cheese is often used in a variety of dishes, including sandwiches, casseroles, and cheeseburgers. 

Amount Per 1 slice (1 oz) (28 g)

Calories 113 | Fat 9g | Carbs 0.4g | Protein 7g

Cottage cheese can be a versatile ingredient in recipes. It can be used in both sweet and savory dishes. Its mild flavor and creamy texture make it a great addition to various recipes, adding protein and a creamy consistency.

Amount Per 1 cup, small curd (not packed) (225 g)

Calories 222 |  Fat 10g | Carbs: 8g | Protein: 25g

Cream cheese is a dairy product that is high in fat and calories. It is also a good source of calcium and protein. It can be a tasty addition to recipes.

Amount Per 1 package, small (3 oz) (85 g)

Calories 291 | Fat 29g | Carbs: 3.5g | Protein: 5g

Feta cheese is a brined curd white cheese with a crumbly texture, originating from Greece. It is made from sheep's milk or a combination of sheep and goat's milk. Feta has a tangy and salty flavor and is commonly used in salads, pastries, and as a topping for various dishes. It's a versatile cheese that adds a distinctive taste to a wide range of culinary creations.

Amount Per 1 cup, crumbled (150 g)

Calories 396 |  Fat 32g | Carbs: 6g | Protein 21g

Goat cheese has a distinct flavor that can range from creamy and mild to sharp and pungent, depending on how it's made and aged. Goat cheese is often used in salads and appetizers. A good source of protein and contains less lactose than cheese made from cow's milk, making it a popular choice for people with lactose intolerance.

Amount Per 1 oz (28.4 g)

Calories 103 | Fat 8g | Carbs: 0g | Protein 6g

Gouda cheese is nutty and slightly sweet and pairs well with both savory and sweet dishes. Gouda can be grated and used as a topping for soups and salads or simply enjoyed on a cheese board with fruits and nuts. Additionally, Gouda can be incorporated into baked goods such as savory scones or cheese bread for an extra depth of flavor.

Amount Per 1 oz (28.4 g)

Calories 101 | Fat 8g | Carbohydrate 0.6g | Protein 7g

Greek yogurt is not just for breakfast anymore! You can use it in tons of different ways, like making tangy salad dressings, decadent desserts, or flavorful sauces. It's super versatile and a must-have in your kitchen. So why not mix things up and try using Greek yogurt in your next meal?

Amount Per 1 container (170 g)

Calories 100 |  Fat 0.7g | Carbs: 6g | Protein 17g

Gruyère is a type of cheese that originated in the Gruyère region of Switzerland. It is a firm, pale yellow cheese with a slightly salty and nutty flavor. Gruyère is often used in cooking, especially in dishes like fondue and French onion soup. It also pairs well with fruits and nuts. Gruyère is known for its excellent melting properties, making it a popular choice for adding richness and flavor to dishes.

Amount Per 1 slice (1 oz) (28 g)

Calories 116 | Fat 9g | Carbs: 0.1g | Protein 8g

Havarti cheese is a semi-soft Danish cow's milk cheese with a smooth, creamy texture. It has a mild, buttery flavor with a slightly tangy taste. Havarti is often used in sandwiches, cheese platters, and as a melting cheese in cooking due to its excellent melting properties.

Havarti cheese (1 ounce)

Calories: 119 | Carbs 0.3g | Fat 10.4g | Protein:  6g 

Heavy whipping cream is a rich dairy product that contains a high percentage of milk fat, typically around 36% to 40%. It is used in cooking and baking to add richness and creaminess to dishes. Heavy whipping cream can be whipped into soft or stiff peaks and is often used to make whipped cream for topping desserts. It is also used in the preparation of sauces, soups, and ice cream.

Since there are many varieties of whipping cream and heavy whipping, please remember to check the nutrition level for all the macros.

Monterey Jack cheese is a semi-hard cheese that originated in the United States. It is known for its mild flavor and smooth texture. Monterey Jack is often used in Mexican and American cuisine, and it melts well, making it a popular choice for dishes like quesadillas, nachos, and cheese sauces.

Amount Per 1 cup, diced (132 g)

Calories 493 | Fat 40g | Carbs 0.9g | Protein 32g

Mozzarella cheese is perfect for creating delicious low-carb recipes. Its mild flavor and creamy texture can be melted over a bed of fresh vegetables or mixed into a flavorful sauce to add satisfying richness to low-carb meals without unnecessary carbohydrates.

Amount Per 1 slice (1 oz) (28 g)

Calories 78 Fat 4.8g Carbs 0.9 g Protein 8 g

Parmesan cheese can be a great addition to a keto diet. It is low in carbohydrates and high in flavor, making it a versatile ingredient for many keto-friendly recipes. Just be mindful of portion sizes, as cheese does contain calories that can add up.

Amount Per 1 tbsp (5 g)

Calories 22 | Fat 1.4g | Carbs: 0.2g | Protein 1.9g

Provolone cheese is versatile and can be used in various ways. It is excellent for making sandwiches as it melts well and has a rich, nutty flavor. Additionally, it can be sliced and eaten on its own, paired with fruits and nuts, or used to make a flavorful cheese sauce. Whether used in hot or cold dishes, provolone cheese adds a delightful savory element to any recipe.

Amount Per 1 slice (1 oz) (28 g)

Calories 98 | Fat 7g | Carbs: 0.6g | Protein 7g

Ricotta cheese can be used to create creamy dips, spreads, and fillings for pastries and desserts. Its mild flavor and creamy texture make it a great addition to both baked goods and savory dishes.

Amount Per 1 cup (246 g)

Calories 428 | Fat 32 g | Carbohydrate 7g | Protein 28g

Sour cream can be used in both savory and sweet dishes. It is commonly used as a topping for tacos and chili and as a base for salad dressings and dips. In baking, sour cream can add moisture and richness to cakes, muffins, and quick breads. It can also make creamy sauces for pasta dishes or as a tangy addition to soups and stews. Additionally, sour cream can marinate meats, adding flavor and tenderness.

Amount Per 1 tbsp (12 g)

Calories 23 | Fat 2.4g | Carbs:  0.3g  | Protein 0.2g

Swiss cheese is a versatile type of cheese that is used in a variety of cuisines. It has a nutty flavor and melts easily, making it a top choice for many types of grilled keto sandwiches. Swiss cheese is also commonly used in cheese fondue to add texture and creaminess. Additionally, it can be used in salads, omelets, and quiches to add a savory flavor and creamy consistency.

1 slice (1 oz) (28 g)

Calories 106 | Fat 8g | Carbs: 1.5 g  | Protein 8 g