The Best Cheese on a Keto Diet
Summary
Not all cheese is created equal when it comes to nutritional value on a ketogenic diet. Dr. Berg explains why sourcing matters — specifically why 100% grass-fed cheese is the superior choice. He also covers optimal serving sizes and which types of cheese to avoid.
Key Takeaways
- 100% grass-fed is the gold standard for cheese quality, surpassing “natural,” “organic,” or simply “grass-fed” labels
- Grass-fed cheese is rich in fat-soluble vitamins (A, D, E, and K2) and beneficial fatty acids
- Vitamin K2 plays a critical role in transporting calcium into bones and out of soft tissues
- CLA (conjugated linoleic acid) found in grass-fed cheese supports the immune system, reduces inflammation, and may aid weight loss
- Grass-fed cheese provides omega-3 fatty acids (DHA, EPA, ALA) beneficial for brain and hormone health
- Always choose whole milk cheese — low-fat cheese is not recommended
- Cheese is a preferred source of bioavailable calcium over calcium supplements
- Limit intake to 3–4 ounces per meal to avoid constipation
Details
Decoding Cheese Labels
The term “natural” carries no meaningful nutritional guarantee. “Organic” simply indicates the product was produced without pesticides. “Grass-fed” is better, but 100% grass-fed is the highest standard and the target to aim for. As a bonus, 100% grass-fed products are typically also organic.
Why 100% Grass-Fed Cheese?
Cheese from 100% grass-fed cows delivers a significantly richer nutrient profile:
- Fat-soluble vitamins: A, D, E, and especially K2
- K2 is highlighted as particularly important — it directs calcium to the bones and prevents it from accumulating in soft tissues like arteries
- CLA (Conjugated Linoleic Acid): A beneficial fatty acid linked to immune support, anti-inflammatory effects, and weight loss
- Omega-3 fatty acids: Including DHA, EPA, and ALA, which support brain function, the nervous system, and hormonal health
Whole Milk vs. Low-Fat Cheese
Low-fat cheese should be avoided entirely on keto. The fat content is what carries the fat-soluble vitamins (A, D, E, K2) and beneficial fatty acids. Removing the fat removes the nutritional value. Always opt for whole milk cheese.
Cheese as a Calcium Source
Rather than relying on calcium supplements (unless treating osteoporosis), cheese is recommended as a whole-food source of bioavailable calcium — meaning the body can absorb and use it efficiently.
Protein and B Vitamins
Cheese also serves as a good source of protein and B vitamins, including B12, making it a well-rounded food within a ketogenic framework.
Recommended Serving Size
To avoid digestive issues such as constipation, a serving of 3–4 ounces per meal is suggested as an appropriate amount.