KETO VERDICTYES
Yes - goat cheese is excellent for keto. With roughly 0.1g net carbs per ounce (0.2g per 100g), it delivers satiating fat and protein with virtually no sugar.
Is Goat Cheese Keto?
Cheese
Plain goat cheese (chevre) brings almost zero net carbs, so it slides into even the strictest 20g-per-day keto plans.
Prioritize uncoated logs or crumbles; sweetened or fruit-studded versions can spike carbs quickly.
- Net Carbs (1 oz)~0.1g
- Net Carbs (100g)0.2g
- Typical Serving1 oz crumbled or sliced
- Keto VerdictExcellent - enjoy freely
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0.2g
Total Carbs
0.5g
Fiber
0g
Protein
21.6g
Fat
20.9g
Calories
283
Source: USDA FoodData Central
CARB COUNTS BY SERVING SIZE
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1 oz (28g) crumbled | ~0.1g | ~0.1g | 103 | Easy portion for salads, omelets, and stuffed mushrooms. |
| 2 oz (56g) spread | ~0.2g | ~0.3g | 206 | Great for creamy dips or mixing into cauliflower mash. |
| 3 oz (85g) medallion | ~0.3g | ~0.4g | 309 | Hefty appetizer serving; pair with low-carb vegetables. |
| 100g (whole log) | 0.2g | 0.5g | 283 | Reference serving for nutrition labels and tracking apps. |
WHY IT'S KETO-FRIENDLY
- Ultra-low carbohydrates: 0.2g net per 100g keeps you safely under daily keto limits.
- Macro-friendly balance: Around 21g fat and 22g protein per 100g for sustained satiety.
- Naturally sugar-free with virtually no lactose, so it won't upset blood sugar.
- Rich in minerals like calcium and phosphorus that support bone health during keto.
- Fermented varieties can deliver probiotics that help gut diversity on a low-carb diet.
HEALTH BENEFITS
- Easier to digest than many cow's milk cheeses thanks to different casein proteins and lower lactose.
- Provides bioavailable calcium, phosphorus, and vitamin A to maintain bone and immune health.
- Contains medium-chain fatty acids that may be converted into quick energy and ketones.
- Offers conjugated linoleic acid (CLA), studied for potential anti-inflammatory benefits.
- Probiotic potential in aged or raw goat cheeses can support digestion and microbiome balance.
GOAT CHEESE VARIETIES AT A GLANCE
Fresh chevre (soft log)
~0.1g net carbs per oz
Tangy and spreadable; ideal for salads, omelets, and keto fat bombs when you need creaminess without carbs.
Aged goat cheese (semi-firm)
~0.2g net carbs per oz
Denser texture with nutty notes - slice onto burgers or melt over roasted vegetables.
Goat gouda
~0.6g net carbs per oz
Still low carb, but slightly higher due to longer aging; grate sparingly over casseroles for caramelized flavor.
HOW TO USE IT ON KETO
- Fold crumbled goat cheese into zucchini noodles or spaghetti squash to add creaminess without a roux.
- Whip goat cheese with olive oil and herbs for a zero-carb spread over keto seed crackers.
- Stuff chicken breasts or bell peppers with goat cheese plus spinach for a high-fat, low-carb entree.
- Use as a finishing cheese on roasted vegetables; a small dollop melts into a sauce-like coating.
PREPARATION SUGGESTIONS
HERBED SPREAD
Blend goat cheese with olive oil, lemon zest, and fresh herbs; serve with cucumber slices or keto crackers.
STUFFED CHICKEN
Fill chicken breasts with goat cheese and spinach, then bake until juicy for an easy keto dinner.
ROASTED VEGGIE FINISH
Crumble over roasted Brussels sprouts or asparagus right before serving to add tangy richness.
CHEESE CRISPS
Bake chilled goat cheese rounds until golden for a quick, crunchy snack with almost no carbs.
CAULIFLOWER MASH
Stir goat cheese into mashed cauliflower to create a silky, higher-fat side dish.
KETO FLATBREAD
Spread onto almond-flour flatbread with smoked salmon or prosciutto for a satiating lunch.
GOAT CHEESE ON KETO: FAQ
Is goat cheese really keto-friendly?
Yes. Plain goat cheese delivers about 0.1g net carbs per ounce, so it easily fits strict 20g-per-day keto plans while contributing high-quality fat and protein.
How much goat cheese can I eat on keto?
Most keto eaters stick to 1-2 ounces per meal. That keeps calories in check (about 100 per ounce) while adding enough fat and flavor to boost satiety.
Do flavored goat cheese logs stay keto?
Check labels closely. Logs rolled in fruit, honey, or maple glaze can jump to 5-7g net carbs per ounce. Choose plain chevre and add your own keto-friendly seasonings instead.
Is goat cheese easier to digest than cow's milk cheese?
Many people find it gentler because goat milk proteins and fat globules are smaller and lower in lactose, though anyone with a dairy allergy should still avoid it.