Is Cottage Cheese Keto and Carbs in Cottage Cheese (+ Keto Cottage Cheese Recipe)
on Apr 03, 2023, Updated Nov 24, 2023
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Is cottage cheese a suitable food to eat on keto? How many carbs are in cottage cheese? Read on to learn more about cottage cheese and how it fits into your new ketogenic lifestyle.
Determining which foods you can and can’t have on a keto diet is the first step to starting your new lifestyle. Of course, you want to maximize nutritional value, but you also want to ensure you don’t surpass your carb count, so you can keep your body in a state of ketosis.
Is Cottage Cheese Keto?
Yes, as long as you choose a variety that does not include added sugar or carbs. Full-fat, plain-flavor cottage cheese is keto. However, flavored variations may not be. It is best to read the label before you consume it.
Be mindful of your daily carb count and you can certainly enjoy cottage cheese while remaining in a state of ketosis.
How Many Net Carbs In Cottage Cheese?
There typically isn’t added sugar in cottage cheese, but there is still 3.5g of sugar per serving due to the lactose. The net carb count is 3.5g because cottage cheese has no fiber or starch.
| Type of cottage cheese | Net Carbs |
| 4% Full fat | 3.5 grams |
| 2% Reduced fat | 4.7 grams |
| 1% Reduced fat | 2.7 grams |
| Nonfat | 6.6 grams |
| Low fat with pineapple and cherry | 13.2 grams |
| Low fat with garden vegetable | 4.4 grams |
Cottage Cheese Nutrition (Macros)
How Many Carbs In Cottage Cheese?
According to the USDA, there are 3.5g of carbs in full-fat, plain cottage cheese. Flavored varieties may have more.
Fats
As per the USDA, there are 4.4g of fat per 100g serving of full-fat, plain cottage cheese.
Protein
There are 11.5g of protein per 100g of full-fat, plain cottage cheese, making it an excellent source of protein.
Calories
There are 106 calories in a 100g serving of 4% cottage cheese. This is considered a low-calorie food.
Types of Cottage Cheese And Whether They Are Keto
Too many carbs can lead to a spike in insulin, which will kick your body out of ketosis immediately. The type of cottage cheese you choose is very important.
Not all cottage cheese varieties are the same. Be sure to read the label for added sugars and starches. Verify the fat and protein content, as well.
Full-fat, plain cottage cheese has lots of fat and very few carbs, making it a great addition to your keto lifestyle. Be careful of low-fat cottage cheese as this usually has too many carbs to be ketogenic.
The below data provides the nutritional information per cup (200g) of cottage cheese:
| Type of cottage cheese | Calories | Carbs | Fat | Protein |
| 4% Full fat | 212 | 7 grams | 8 grams | 22 grams |
| 2% Reduced fat | 162 | 9.4 grams | 4 grams | 20 grams |
| 1% Reduced fat | 144 | 5.2 grams | 2 gram | 24 grams |
| Nonfat | 144 | 13.2 grams | 0 grams | 20 grams |
| Low fat with fruits | 194 | 26.4 grams | 2 grams | 18 grams |
How to Eat Cottage Cheese for a Keto-Diet
Here are some ways to include cottage cheese in your keto diet:
- Make a dip: Served alongside pork rinds, boiled eggs, bacon, cheese, grits, chicken skins, or other low-carb snacks, cottage cheese dip can add flavor, necessary fats, and protein to your snack or meal.
- Add it to smoothies: Add fat, flavor, and consistency to your low–carb fruit smoothie with full-fat, plain cottage cheese.
What Brands of Cottage Cheese are Keto-Friendly?
Be sure to read the labels on the packaging before you buy or consume cottage cheese. Make sure there are no hidden additives like sugars or starch. Look for brands with the least carbs and most protein and fat.
Here are some of our favorite ones:
- Traders Point Creamery Cottage Cheese
- Kalona Super Natural Organic Cottage Cheese
- Good Culture Organic Cottage Cheese
- Green Valley Creamery Organic Cottage Cheese
Each brand has a different level of fat. Choose the one that offers the nutritional cpntent you prefer. Be sure to watch out for sodium and protein levels, too.
Other Cheeses You Can Eat on a Keto Diet
- Cream cheese Philadelphia original (1.79g of carbs per 100g serving). Different brands contain different ingredients. Stick to this brand or choose a different one with similar nutritional ingredients. Combine with a sugar-free sweetener for a quick sugarless cheesecake.
- Parmesan cheese (3.2g of carbs per 100g serving): This can add a salty, nutty taste to your dish. Low in both carbs and fat, this is a healthy keto choice.
- Cheddar cheese (2.1g of carbs per 100g serving): Every variety of cheddar, from mild to mature, is keto-friendly.
- Goat cheese (0.1g of carbs per 100g serving): Low in carbs and low in lactose, this is a great addition to a keto diet.
- Mozzarella cheese (2.4g of carbs per 100g serving): High in fat, low in carbs, and minimally processed, this is a delicious, keto-friendly cheese.
- Blue cheese (2.3g of carbs per 100g serving): Low in net carbs, blue cheese is suitable for keto diets.
FAQ
Can I Eat Low-Fat Cottage Cheese On Keto?
Yes, you can. Keto requires more fat, so full-fat versions are best. But you can also have low-fat cottage cheese as it is still relatively low in carbs.
How Many Carbs in Full Fat Cottage Cheese?
There are 3.5g of carbs in a 100g serving of cottage cheese, according to the USDA.
How Many Carbs in Low-Fat Cottage Cheese?
There are 4.7g of carbs in 2% fat cottage cheese and 2.7g of carbs in 1% cottage cheese (per 100g serving), as per the USDA.
How Many Carbs in Fat-Free Cottage Cheese?
There are 6.6g of carbs per 100g serving of nonfat cottage cheese.
How Many Net Carbs Are In 1 Cup of Cottage Cheese
According to the USDA, there are 8g of fat per cup (226g) of full fat cottage cheese. The carb content can vary by brand and type of cottage cheese (level of percentage, flavor, etc.).
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Keto Cottage Cheese Pancakes Recipe
Ingredients
- 3/4 cup almond flour
- 1/2 cup full-fat cottage cheese
- 2 eggs
- 1 tablespoon unsalted butter, melted
- 1 tablespoon stevia, or another keto sweetener
- 1 teaspoon vanilla extract
- 1 teaspoon baking powder
- pinch of salt
- coconut oil, for frying
Instructions
- In a medium bowl, place all ingredients and blend.
- Grease the skillet with coconut oil and heat it over medium-low heat.
- Pour 1/4 cup of batter into the skillet and gently spread with a spoon or spatula.
- Cook until bubbles begin to form, about 2 minutes. Flip and cook for another two minutes, until golden brown.
- Repeat with the remaining batter. Serve warm with your favorite pancake toppings.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
This recipe looks good and I am going to give it a try. Wish you had added nutritional value for the recipe:(
Hi Monica, glad you like the recipe. I just added the nutritional info for you. Let me know how it goes! Izzy