Foods that are nutritionally dominated by fats usually get the keto seal of approval. So, you’re not entirely wrong to assume that cheese gets a free pass to keto-land.
Despite this, not every kind of cheese is okay for the keto diet, which raises the question: Is cottage cheese keto-friendly?
Cottage cheese is certainly one of the healthiest dairy options out there, but that does not necessarily make it a winning choice for keto.
To determine the compatibility with keto, we first need to look at the carbs in cottage cheese. Let’s not forget that the keto rulebook rejects most low-fat and processed foods. So, does that mean full-fat cottage cheese receives a green flag?
Cottage Cheese
Serving Size: 1/2 cup (100g)
keto approved
Net Carbs
3.38g
Protein
11.1g
Fat
4.3g
Calories
80
Short answer: Yes, cottage cheese is keto. 1/2 cup of cottage cheese has about 4g of net carbs per serving. However, you want to avoid certain types of cottage cheese to stay in ketosis.
What Is Cottage Cheese?
Cottage cheese is a cheese that is made from curdled cow’s milk. It is served fresh just after the milk has curdled and the whey has been drained.
After the whey is drained, cheese curds remain. The curds are washed and drained, leaving behind the slightly sour and creamy substance we know as cottage cheese.
Cottage cheese is often eaten plain, mixed with fruit, or used in cooking.
How Many Net Carbs Are In Cottage Cheese?
One-half cup of cottage cheese has about 4g of net carbohydrates per serving. According to the USDA nutrition database, it also contains 103 calories, 11.6g of protein, and 4.5g of fat.
Is Cottage Cheese Keto?
For a food to be keto-friendly, it has to contain a low amount of net carbs per serving, allowing you to stay below your daily carb limit.
If you don’t know your daily carb limit, you should. That’s why we put together the best keto calculator online to help you nail down the right macronutrients for your diet.
It’s also important to note that the keto diet is a high-fat, low-carb, and moderate-protein diet. Keto-friendly foods often match this macronutrient profile.
Cottage Cheese is keto-friendly because it only has 4g of net carb per serving. You can eat cottage cheese on the keto diet without kicking yourself out of ketosis.
Should I Eat Full-Fat or Low-Fat Cottage Cheese on Keto?
There are different types of cottage cheese. The most common are regular, full-fat cottage cheese and low-fat. The full-fat version of cottage cheese is made with whole milk, while the low-fat version is made with 2% milk.
Both cottage cheeses contain about 4g of net carbohydrates per serving. Which means they can both be enjoyed on the keto diet in moderation.
We recommend using the full-fat version of cottage cheese for keto diets. Fat is an important part of this low-carb and high-fat diet. So the additional fat in full-fat cottage cheese is beneficial.
There is no reason to limit fat on the keto diet.
Is Large Curd or Small Curd Cottage Cheese Better for Keto?
Cottage cheese usually comes in small curd or large curd. This refers to the size of the cheese curds.
The size of the cheese curds is not a major factor when considering if cottage cheese is keto. You can choose whichever option you prefer.
It’s a personal choice since both varieties contain about the same net carbs per serving.
How To Eat Cottage Cheese On Keto
Don’t go overboard by eating too much cottage cheese on the keto diet. You will probably want to stick to about 1/2 cup at a time.
Just because cottage cheese is keto doesn’t mean you should eat it daily. Try to limit yourself to a few times per week if you can.
You can eat cottage cheese plain or mix it with keto-friendly fruit for another option.
The Best Brands of Cottage Cheese for Keto Diets
There are many different brands of cottage cheese to choose from. Here are some of our favorites based on their net carb count. Look for these brands at your local supermarket.
- Kalona Super Natural Organic Whole Milk Cottage Cheese
- Traders Point Creamery Cottage Cheese
- Good Culture Organic Double Cream Cottage Cheese
- Full Circle Organic Cottage Cheese
- Wegmans Cottage Cheese
- Breakstone’s 4% Milk Fat Cottage Cheese
Other Questions About Cottage Cheese on the Keto Diet
Is cottage cheese allowed on the keto diet?
Yes, cottage cheese is typically allowed on the keto diet.
Why is cottage cheese suitable for the keto diet?
Cottage cheese is high in protein and low in carbs, which makes it suitable for the keto diet.
How many carbs are in a serving of cottage cheese?
A one-cup serving of cottage cheese typically contains about 6 grams of carbs.
Can you eat unlimited cottage cheese on keto?
Although cottage cheese is keto-friendly, it’s important to monitor portion sizes due to its carb content.
How does cottage cheese fit into the keto diet’s fat, protein, and carb ratio?
Cottage cheese is high in protein and low in carbs but does contain some fat. Its ratio fits well into the keto diet which emphasizes low carbs and high fats.
Can eating cottage cheese help you reach ketosis?
Yes, cottage cheese is low in carbs, so it can help the body reach the state of ketosis.
Are there any downsides to eating cottage cheese on a keto diet?
Some people may find that cottage cheese is not as high in fat as other dairy products, which might be a downside if you’re trying to reach a specific fat intake on the keto diet.
Are there any specific recipes that incorporate cottage cheese into the keto diet?
Yes, many keto-friendly recipes are available that use cottage cheese, including keto cottage cheese pancakes and cottage cheese and flaxseed muffins.
What other foods can you pair with cottage cheese in a keto diet?
You can pair cottage cheese with keto-friendly foods like nuts, seeds, berries, and avocados.
Can cottage cheese be a good snack for someone on the keto diet?
Cottage cheese is a great snack option for keto diets due to its high protein and low carb content
Final Thoughts on Keto-Friendly Cottage Cheese
Cottage cheese is keto-friendly and can be a good addition to your keto diet. It is low in carbohydrates but also contains beneficial fat and protein to help keep you from getting hungry.
Enjoy cottage cheese occasionally to get some variety while maintaining ketosis.
