Written by anne Danahy, MS, RDN on February 28, 2020 — medically reviewed through Adrienne Seitz, MS, RD, LDN

A ketogenic, or keto, diet is a an extremely low carb, high fat eating pattern. It pressures your human body to use fat instead of glucose because that fuel.

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The ketogenic diet to be originally used as a method to minimize seizure task in world with epilepsy (1).

However, research suggests that the may also offer other health benefits, such as weight loss, lessened insulin resistance, cholesterol, and also blood street levels, and also even improvements in neurological conditions like alzheimer’s (1).

Meal planning on this diet deserve to be challenging, as you must select foods that room healthy, provide variety, and also fit right into your day-to-day intake goals for fat, protein, and carbs.

Many dairy foods are off-limits because they’re as well high in carbs. Therefore, you might wonder around cottage cheese.

This write-up reviews whether cottage cheese is a keto-friendly dairy option and how girlfriend may encompass it in her diet.

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Keto diet and also carb requirements
A keto diet forces your human body to burn ketones — a byproduct the fat — rather of glucose because that fuel.

To maximize the effects of the diet, girlfriend must continue to produce ketones, a properties of the metabolic state of ketosis. As such, you need to eat mainly fat, a moderate lot of protein, and very few carb-containing foods.

Eating too numerous carbs can conveniently kick you the end of ketosis. In addition, high amounts of protein may lug you the end of ketosis, together your human body can transform protein right into glucose (2).

The typical keto diet typically comprises around 80% of calories from fat, 15% native protein, and also 5% from carbohydrate (3).

Thus, if your goal is 2,000 calories per day, you have to aim for about 178 grams the fat, 75 grams of protein, and only 25 grams of carbohydrate each work to obtain into ketosis.

However, if you have been in ketosis because that a while, friend may be able to increase your carbs a bit and also still produce ketones. The key is recognize your carbohydrate limit.

In a research in 50 women following a low carbohydrate keto diet for load loss, most participants to be able to boost their carb intake indigenous 20 grams come 40–60 grams per day after 2 weeks and also still produce ketones (4).

Regardless, a keto diet is still an extremely low in carbs, therefore it’s crucial to plan your meals and also snacks approximately foods that room high in fat however contain no or an extremely low carbs. Foodstuffs that are likely too high in carbohydrate include:

all fruits, except a small part of berriesstarchy and also root vegetables prefer white or sweet potatoes, carrots, and parsnipslegumes, such as dried beans, peas, and also lentilsgrains favor oats, wheat, quinoa, farro, and also ricemilk and also yogurtlow fat foods and desserts

No or very low carb dairy foods that are often recommended for a keto diet incorporate full fat, unprocessed cheeses and heavy cream.


To continue to be in ketosis, it’s crucial to eat greatly fat, a moderate lot of protein, and limit your carbs to about 20–60 grams every day. Dairy foods items like milk and also yogurt space usually as well high in carbs, but full fat cheese is allowed.

When adhering to a ketogenic diet, dairy foodstuffs like cheese can provide needed fat, along with high quality protein, calcium, and variety, for this reason it’s quite to have them as an option.

However, the carb and also fat materials of cheese can vary, especially amongst cottage cheese varieties. If you want to add cottage cheese to your keto diet, it’s important to inspect its nutrition label.

Reduced fat or nonfat head cheeses not only have less fat but likewise potentially much more carbs than entirety milk head cheese.

That’s because some lessened fat products contain fruit, and also many save on computer gum-based thickeners, i m sorry are provided to offer low fat dairy foodstuffs a comparable texture and thickness as full fat products. However, they likewise increase the carb content.

Below is the nutrition info for around a 1/2-cup (100-gram) serving of various species of cottage cheese: (5, 6, 7, 8, 9, 10)

Type of cottage cheeseCaloriesCarbsFatProtein4% full fat2% reduced fat1% lessened fatNonfatLow fat v pineapple and cherryLow fat with garden vegetable
983 grams4 grams11 grams
815 grams2 grams10 grams
723 grams1 gram12 grams
727 grams0 grams10 grams
9713 grams1 gram9 grams
984 grams4 grams11 grams

All head cheese is a great source of protein, but because it’s no excessively high in this nutrient, it should fit right into your day-to-day protein allowance if you’re on a keto diet.

However, if your daily carb border is very low, a serving of head cheese might take a bite out of it if the nonfat or includes fruit.


If you want to add cottage cheese come a keto diet, it’s necessary to inspect its nutrition label and also compare brands. Those that are plain and also 4% fat will generally be greatest in fat and also lowest in carbs.

The best form of cottage cheese because that a keto diet is full fat and free of thickeners and stabilizers prefer guar gum or xanthan gum. The should provide only about 3 grams of carbohydrate in a 1/2-cup (100-gram) serving.

For a nutritious snack, stir in some chopped fresh herbs, and also serve it with low carbohydrate vegetables like celery, cucumber strips, or broccoli florets.

To do a tasty low carb vegetable dip, blend your cottage cheese with a whole, roasted red pepper, 1/4 teaspoon of garlic powder, and a generous pinch that dried basil.

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If you want to bang up the fat content without affecting the carbs, line in part olive oil or a few tablespoons of chopped olives.


Plain, complete fat head cheese can be paired through low carbohydrate vegetables because that a keto-friendly snack. You can additionally use the to do a tasty, low carb dip base.