Are Cheese Curds Keto? (Yes, Here’s Why)


Are Cheese Curds Keto

Mmmm, cheese, I haven’t met a cheese I didn’t like! In any form, it is delicious and provides nutrients.  By itself, in sandwiches, on pasta, cheese makes everything taste better.  But many of the cheese found in supermarkets may contain artificial colors, natural flavors, and preservatives to give it a long shelf life. Are cheese curds considered keto?

Cheese curds are keto. The very definition of a keto diet is to eat foods low in carbohydrates, high in fat, and containing moderate amounts of protein. Cheese curds fit this bill perfectly, as they are made of only milk, cultures, enzymes, and salt. The best keto-friendly alternatives to cheese curds include cheese like Asiago, Brie, and Cheddar.

Let’s talk about cheese curds, how they are made, what makes some cheese curds better than others, and other cheese to consider adding to your plate. Ready to dig in?

How are Cheese Curds Made?

Making cheese curds is a simple process.  The Milk is pasteurized and then mixed with rennet or another edible acid until it curdles.  The cheese is then separated from the liquid, called whey.  The curds are then cut into tiny cubes and pressed, releasing more whey and resulting in a solid cube.  These are packaged as cheese curds.

What makes a Cheese Curd Authentic?

The best cheese curds are fresh.  Wisconsin is the land of cheese, and they make the best curds.  Those are the best if you are near a cheesery and can get them fresh from the vat.  The ones you buy in the convenience store have probably been shipped across the country and are good but not authentic.   The best way to tell if your cheese curd is fresh is that it squeaks when it rubs against your teeth.  Fresh curds will squeak for a couple of days.

Cheese curds are actually baby cheddar cheese.  It is not aged.  It’s sliced and bagged and meant to be eaten right away.  They are still good if you don’t eat them right away; they are just not technically “curds.”

If the cheese has a long shelf life, it’s still good cheese.

Are Cheese Curds Healthy?

The best cheese curds are made from milk free of Recombinant Bovine Growth Hormone (rBGH).  This is a synthetic hormone some dairy farmers feed their cows to increase milk production.  The FDA has declared this hormone safe for use, but the general consensus is to consume Milk free of this hormone.

The second thing to look for is if the cheese curd is GMO-free.  This includes the cultures and enzymes used.

Organic Milk from grass-fed cows is the best combination.  This ensures a quality product that you can be proud to put in your body.

Because cheese curds are high in fat and calories, they can be a part of a healthy diet when eaten in moderation.  Have some for a snack, or add them to another keto-friendly dish.

A popular way of preparing cheese curds is frying them.  You can make a breading out of almond meal and some egg and fry them.  Roast vegetables, sprinkle on some cheese curds and melt that cheese.

Authentic Cheese Curds come from the Midwest.  The Cedar Grove Cheese company in Wisconsin makes cheese curds in many different flavors:

  • White Cheddar
  • Pizza
  • Garlic Dill
  • Onion & Chive
  • Horseradish
  • Pepper
  • Cajun
  • Cool Ranch
  • Tomato & Basil

Nutrition Facts for Cheese Curds

For fresh cheese curds, here is a rule of thumb.

Ingredients:

  • Pasteurized Milk
  • Cultures
  • Enzymes
  • Salt

Nutritional value of ½ cup of cheese curds

  • 460 calories
  • 6g fat
  • 2g fiber
  • 6g protein
  • 5g carbohydrates

Pre-packaged Cheese Curds

Cheddar Cheese Curds by Target Stores

Ingredients:

  • Pasteurized Milk
  • Salt
  • Cheese culture
  • Enzymes
  • Natamycin (a natural mold inhibitor)

Nutrition Facts

  • 110 calories per 28g serving
  • 8g fat (5g saturated)
  • 30mg cholesterol
  • 210mg sodium
  • 1g carbohydrate
  • 6g protein
  • 189mg calcium

Yellow Cheddar Cheese Curds by GREEN MILL

Ingredients:

  • Pasteurized Milk
  • Salt
  • Cheese culture
  • Enzymes
  • Annatto color

Nutrition Facts

  • 110 calories per 28g serving
  • 8g fat (5g saturated)
  • 30mg cholesterol
  • 170mg sodium
  • 1g carbohydrate
  • 7g protein
  • 199mg calcium

Cheddar Cheese Curds by Ellsworth Cooperative Creamery (Hot Buffalo Flavor)

Ingredients:

  • Pasteurized Milk
  • Salt
  • Cheese culture
  • Enzymes
  • Natamycin (a natural preservative)
  • Dried hot sauce (red peppers, vinegar, salt, garlic)
  • Dried tomato
  • Natural butter flavor
  • Maltodextrin
  • Encapsulated onion (dextrose, natural onion flavor)
  • Potassium sorbate

Nutrition Facts

  • 110 calories per 28g serving
  • 9g fat (5g saturated)
  • 30mg cholesterol
  • 180mg sodium
  • 0g carbohydrate
  • 7g protein
  • 199mg calcium

Cheddar Cheese Curds by CadaBrand LLC

I present this brand to illustrate how adding some flavors can add a lot to the ingredients list.  The calories and carbs are still within the keto range.

Ingredients:

  • Pasteurized Milk
  • Salt
  • Cheese culture
  • Enzymes ranch seasoning: maltodextrin
  • Buttermilk
  • Monosodium glutamate
  • Dried garlic
  • Dried onion
  • Lactic acid
  • Calcium lactate
  • Citric acid
  • Spices
  • Artificial flavor
  • Xanthan gum
  • Soybean oil
  • Calcium stearate
  • Carboxymethylcellulose
  • Guar gum

Nutrition Facts

  • 110 calories per 28g serving
  • 9g fat (5g saturated)
  • 30mg cholesterol
  • 180mg sodium
  • 0g carbohydrate
  • 7g protein
  • 199mg calcium

Other Cheeses suitable for a Keto Diet

When purchasing any cheeses, look for high-quality cheese with no artificial ingredients.  Organic, grass-fed, pure cheese is the best.  Here is a breakdown of other cheese suitable for a keto diet.

Asiago Cheese

One serving is 1 ounce or 28 grams:

  • 100 calories
  • 8g fat (6g saturated fat)
  • 7g protein
  • 0g carbohydrates
  • 20% daily value of calcium

Brie Cheese

One serving is one cubic inch or 17 grams:

  • 57 calories
  • 5g fat (3g saturated fat)
  • 4g protein
  • Less than 1g carbohydrates
  • 31% daily value of calcium

Cheddar Cheese

One serving is one stick or 28 grams:

  • 115 calories
  • 9g fat (5g saturated fat)
  • 6g protein
  • 1g carbohydrates
  • 20% daily value of calcium

Feta Cheese

One serving is 21 grams:

  • 55 calories
  • 4g fat (3g saturated fat)
  • 3g protein
  • 1g carbohydrates

Goat Cheese

One serving is one cubic inch or 25 grams:

  • 90 calories
  • 7g fat (5g saturated fat)
  • 6g protein
  • Less than 1g carbohydrates
  • 11% daily value of calcium

Gorgonzola Cheese

One serving is ¼ cup or 28 grams:

  • 100 calories
  • 8g fat (6g saturated fat)
  • 6g protein
  • 1g carbohydrates
  • 13% daily value of calcium

Gruyere Cheese

One serving is one slice or 21 grams:

  • 87 calories
  • 7g fat (4g saturated fat)
  • 6g protein
  • Less than 1g carbohydrates
  • 21% daily value of calcium

Manchego Cheese

One serving is 1 ounce or 28 grams:

  • 90 calories
  • 7g fat (5g saturated fat)
  • 7g protein
  • 0g carbohydrates
  • 20% daily value of calcium

Mascarpone Cheese

One serving is one tablespoon or 28 grams:

  • 120 calories
  • 12g fat (9g saturated fat)
  • 1g protein
  • 1g carbohydrates
  • 4% daily value of calcium
  • 10% daily value of calcium

Mozzarella Cheese

One serving is one stick or 28.35 grams:

  • 84 calories
  • 6g fat (3g saturated fat)
  • 7g protein
  • 2g carbohydrates
  • 20% daily value of calcium

Parmesan Cheese

One serving is one tablespoon or 28 grams:

  • 111 calories
  • 7g fat 5g saturated fat)
  • 10g protein
  • 1g carbohydrates
  • 34% daily value of calcium

Provolone Cheese

One serving is one cubic inch or 17 grams:

  • 60 calories
  • 5g fat (3g saturated fat)
  • 4g protein
  • Less than 1g carbohydrates
  • 13% daily value of calcium

Swiss Cheese

One serving is one slice or 21 grams:

  • 83 calories
  • 7g fat (4g saturated fat)
  • 6g protein
  • Less than 1g carbohydrates
  • 19% daily value of calcium

Ricotta Cheese, Cottage Cheese, Cream Cheese, and American Cheese have between 2 and 4 grams of carbohydrates per serving.

Related Questions

Are Cheese Curds Keto?

Yes, cheese curds (and cheese in general) are low in carbs, higher in fat, and have a moderate amount of protein.  Cheese curds are a perfect food to add to your keto diet.

Are Cheese Curds Healthy?

As long as you pay attention to the serving size, cheese curds can be a part of a healthy diet.  For the most authentic and freshest cheese curds, choose a producer that uses organic Milk and is locally sourced.

Are Cheese Curds Gluten-Free?

Yes, cheese curds are made from cow or buffalo milk and are naturally gluten-free.  If the curds are manufactured in a factory that contains gluten products, the cheese curd can get infused with trace amounts of gluten.

What Can I make with Cheese Curds?

Cheese curds are best fresh and warm from the producer.  They can be added to roasted vegetables, fried with a keto-friendly coating, sprinkled on a salad, dipped in sauces, or added to a pizza.

What if I Can’t Find Fresh Cheese Curds in my Area?

If you are a do it yourselfer, find a cheese-making supplier and get cheese salt, calcium chloride, liquid rennet, and C201 thermophilic culture.  Get some pasteurized milk (from the grocery store) and a few essential tools – pot, spoon, thermometer, cheesecloth, and knife.  Find some simple directions, and soon you will have the freshest cheese curds available.

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Kimberly Burton

Kim Burton is a certified Nutrition Coach and freelance writer living in the mountains of Colorado. She believes in a Qualitarian diet and that the path to a healthy lifestyle begins inside of each one of us. After years of struggling with her own health, she found that changing the way she eats and moves made all the difference. She uses what she learns to empower others to think of food as medicine.

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