If you are a mac n’ cheese fanatic, then you surely are familiar with Velveeta’s Shells and Cheese. Velveeta has been stacking the shelves of grocery stores since its creation in the early 1920s. Velveeta is known for its ever-so-creamy cheese sauce that takes man n’ cheese to a whole new level. Dairy products are okay to consume on the keto diet, including cheese. But, is Velveeta considered keto-approved?
Velveeta is not suitable on a ketogenic diet. Velveeta cheese, and other similar highly processed cheeses, should definitely be avoided on the ketogenic diet due to its carb, as well as sugar content. The best keto alternatives to Velveeta cheese are Sargento Cheddar Slices, Boar’s Head Gouda Cheese, Montchevre Goat Cheese, and Castello Blue Cheese.
Throughout this article, we will discuss the nutritional information for Velveeta’s cheese products and the keto-approved cheese alternatives. We will also dig deeper to find out what makes Velveeta an unhealthy option. Let’s get started!
Contents
Is Velveeta Cheese Healthy?
When it comes to the keto diet, the optimal macronutrient distribution is high fat, VERY low carb, and moderate protein. Unfortunately, Velveeta does not fit into these guidelines well. Velveeta is a highly processed cheese and it contains carbs and sugar. If you wish to maintain healthy and steady weight loss, opt for nutrient-rich types of cheese.
Highly Processed
Processed cheeses, such as Velveeta, and other varieties like spray-can cheese and American cheese are a combination of cheese and non-cheese ingredients. Although they have plenty of fat, they contain ingredients that would not be found in natural cheeses. Some of the ingredients to look out for include whey powder, canola oil, added colors, and preservatives.
Since it is so highly processed, it has an extremely long shelf life. Natural cheddar cheese can only last for 2-4 months unopened in the refrigerator. Velveeta can last 6 months without a refrigerator. Regular cheese contains usually around 3-4 ingredients, Velveeta contains 17 – most of which are artificial preservatives.
A high intake of processed foods has been associated with an increased risk of cardiovascular and other diseases. That means you should limit how many processed foods you eat, regardless of whether you follow the keto diet
Carbohydrate Content
The main reason why Velveeta does not fit into the ketogenic diet is largely due to its carbohydrate and sugar content. Just one slice of Velveeta cheese has 4 grams of carbs and 2 grams of sugar. With the limited carbohydrate allowance on keto, it is better to opt for nutritious and fiber-filled carbs, like avocado, berries, broccoli, and asparagus.
Velveeta Products Nutritional Information
Velveeta Original Cheese Sauce
Ingredients:
- Whey
- Milk
- Whey Protein Concentrate
- Canola Oil
- Milk Protein Concentrate
- Salt
- Contains less than 2% of Sodium Phosphate, Potassium Phosphate, Milkfat, Lactic Acid, Sodium Alginate, Sorbic Acid as a preservative, Paprika and Annatto Extract (color), Cheese Culture, Enzymes, Natural Flavor
Nutrition Facts (per ¼ cup serving):
- Calories: 180
- Total Fat: 14g
- Saturated Fat: 4g
- Cholesterol: 25mg
- Sodium: 960mg
- Total Carbohydrates: 6g
- Fiber: 0g
- Total Sugars: 6g
- Protein: 7g
Velveeta Original Cheese Loaf
Ingredients:
- Skim Milk
- Milk
- Canola Oil
- Milk Protein Concentrate
- Sodium Phosphate
- Contains Less than 2% of Modified Food Starch, Whey Protein Concentrate, Maltodextrin, Whey, Salt, Calcium Phosphate, Lactic Acid, Sorbic Acid as a Preservative, Milkfat, Sodium Alginate, Sodium Citrate, Enzymes, Apocarotenal and Annatto (Color), Cheese Culture, Vitamin A Palmitate
Nutrition Facts (per 1 oz serving):
- Calories: 70
- Total Fat: 4g
- Saturated Fat: 1.5g
- Cholesterol: 10mg
- Sodium: 390mg
- Total Carbohydrates: 3g
- Fiber: 0g
- Total Sugars: 2g
- Protein: 4g
Velveeta Queso Blanco Cheese Loaf
Ingredients:
- Skim Milk
- Milk
- Canola Oil
- Milk Protein Concentrate
- Whey Protein Concentrate
- Sodium Phosphate
- Whey
- Contains Less Than 2% Of Modified Food Starch, Salt, Calcium Phosphate, Maltodextrin, Lactic Acid, Sorbic Acid As A Preservative, Sodium Alginate, Sodium Citrate, Vitamin A Palmitate, Enzymes, Cheese Culture, Milkfat.
Nutrition Facts (per 1 oz serving):
- Calories: 70
- Total Fat: 4g
- Saturated Fat: 1.5g
- Cholesterol: 10mg
- Sodium: 390mg
- Total Carbohydrates: 3g
- Fiber: 0g
- Total Sugars: 2g
- Protein: 4g
Velveeta 2% Milk Cheese Loaf
Ingredients:
- Skim Milk
- Milk
- Milk Protein Concentrate
- Canola Oil
- Maltodextrin
- Sodium Phosphate
- Whey
- Contains Less Than 2% Of Salt, Modified Food Starch, Calcium Phosphate, Lactic Acid, Whey Protein Concentrate, Sorbic Acid As A Preservative, Sodium Alginate, Milkfat, Sodium Citrate, Cheese Culture, Apocarotenal And Annatto (Color), Enzymes, Vitamin A Palmitate.
Nutrition Facts (per 1 oz serving):
- Calories: 60
- Total Fat: 3g
- Saturated Fat: 1.5g
- Cholesterol: 10mg
- Sodium: 400mg
- Total Carbohydrates: 4g
- Fiber: 0g
- Total Sugars: 2g
- Protein: 5g
Velveeta Mexican Cheese Loaf
Ingredients:
- Skim Milk
- Milk
- Canola Oil
- Milk Protein Concentrate
- Whey
- Sodium Phosphate
- Modified Food Starch
- Contains Less than 2% of Jalapeno Peppers, Salt, Maltodextrin, Lactic Acid, Vinegar, Whey Protein Concentrate, Sorbic Acid as a Preservative, Sodium Alginate, Apocarotenal and Annatto (Color), Vitamin A Palmitate, Enzymes, Cheese Culture.
Nutrition Facts (per 1 oz serving):
- Calories: 70
- Total Fat: 4g
- Saturated Fat: 1.5g
- Cholesterol: 10mg
- Sodium: 400mg
- Total Carbohydrates: 3g
- Fiber: 0g
- Total Sugars: 2g
- Protein: 4g
Velveeta Slices Sharp Cheddar
Ingredients:
- Whey
- Milk
- Milk Protein Concentrate
- Modified Food Starch
- Canola Oil
- Sodium Citrate
- Gelatin
- Contains Less than 2% of Salt, Calcium Phosphate, Sodium Phosphate, Lactic Acid, Sorbic Acid as a Preservative, Milkfat, Cheese Culture, Annatto and Oleoresin Paprika (Color), Enzymes, Vitamin A Palmitate.
Nutrition Facts (per 1 slice):
- Calories: 40
- Total Fat: 2g
- Saturated Fat: 0.5g
- Cholesterol: <5mg
- Sodium: 280mg
- Total Carbohydrates: 3g
- Fiber: 0g
- Total Sugars: 2g
- Protein: 3g
Velveeta Slices Jalapeno
Ingredients:
- Whey
- Milk
- Milk Protein Concentrate
- Modified Food Starch
- Canola Oil
- Jalapeno Peppers
- Sodium Citrate
- Gelatin
- Contains Less than 2% of Salt, Calcium Phosphate, Vinegar, Sodium Phosphate, Lactic Acid, Sorbic Acid as a Preservative, Milkfat, Cheese Culture, Annatto and Oleoresin Paprika (for Color), Enzymes, Natural Flavor, Vitamin A Palmitate.
Nutrition Facts (per 1 slice):
- Calories: 40
- Total Fat: 2g
- Saturated Fat: 0.5g
- Cholesterol: 5mg
- Sodium: 330mg
- Total Carbohydrates: 3g
- Fiber: 0g
- Total Sugars: 2g
- Protein: 3g
Keto Alternatives to Velveeta Cheese
It is completely acceptable to include cheese and other dairy products when following a ketogenic diet. The easiest way to ensure the cheese fits into the keto criteria is by selecting natural, real cheeses. Most cheeses are made by curdling milk and they are typically low in carbohydrates. For example, the same 1/4 cup (67 grams) of Velveeta that gives you 7 grams of net carbs, when compared to cheddar cheese, only provides 1 gram of net carbs. The best types of cheese to incorporate into the diet would be cheddar, gouda, goat, and blue cheese. The worst cheeses include cottage and ricotta. We will explore these a bit further.
Sargento Cheddar Cheese
Cheddar is most definitely the best alternative choice to Velveeta. Cheddar contains healthy fats, protein, and has only trace amounts of lactose. This lower lactose content ensures that the cheese is almost completely free of carbs and sugar. It is also rich in vitamins and minerals, such as calcium, phosphorus, zinc, and vitamins A, B12, D, and K.
Ingredients:
- Pasteurized Milk
- Cheese Cultures
- Salt
- Microbial Enzymes
- Annato Color
Nutritional Facts (per 1 oz.):
- Calories: 110
- Total Fat: 9g
- Saturated Fat: 5g
- Cholesterol: 30mg
- Sodium: 180mg
- Total Carbohydrate: <1g
- Fiber: 0g
- Total Sugars: 0g
- Protein: 6g
Boar’s Head Gouda Cheese
Ingredients:
- Pasteurized Milk
- Salt
- Cheese Culture,
- Enzymes
- Beta Carotene
Nutritional Facts (per 1 oz):
- Calories: 110
- Total Fat: 9g
- Saturated Fat: 5g
- Cholesterol: 30mg
- Sodium: 230mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Total Sugars: 0g
- Protein: 6g
Montchevre Goat Cheese
Aside from its deliciously sweet taste, goat cheese contains probiotics and is easier to digest than some other cheeses. It also contains less cholesterol and is lower in calories.
Ingredients:
- Cultured Pasteurized Goat’s Milk
- Salt
- Enzymes
Nutritional Facts (per 1 oz):
- Calories: 80
- Total Fat: 6g
- Saturated Fat: 4.5g
- Cholesterol: 25mg
- Sodium: 80mg
- Total Carbohydrate: 1g
- Fiber: 0g
- Total Sugars: <1g
- Protein: 5g
Castello Blue Cheese
Ingredients:
- Pasteurized Milk
- Salt
- Cheese Cultures
- Microbial Rennet, P. Roqueforti
Nutritional Facts (per 1 oz):
- Calories: 100
- Total Fat: 8g
- Saturated Fat: 5g
- Cholesterol: 25mg
- Sodium: 370mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Total Sugars: 0g
- Protein: 6g
Worst cheeses to Eat on Keto
Breakstone’s 4% Milkfat Cottage Cheese
Cottage cheese is generally a great dairy option for a normal diet, but for those on a keto diet – it does not fit the nutrient profile well. Cottage cheese contains an average of 4-5 grams of carbohydrates per ½ cup serving. Four to five grams may not seem like a lot, but those small amounts add up quickly.
Ingredients:
- Cultured Skim Milk
- Cream
- Tapioca Starch
- Salt
Nutritional Facts (per ½ cup):
- Calories: 110
- Total Fat: 5g
- Saturated Fat: 3g
- Cholesterol: 15mg
- Sodium: 350mg
- Total Carbohydrate: 4g
- Fiber: 0g
- Total Sugars: 4g
- Protein: 13g
Galbani Ricotta Cheese
Ricotta cheese has a similar nutrient profile to cottage cheese, hence making it not a good choice for the keto diet.
- Whey
- Milk
- Vinegar
- Xanthan Gum
- Locust Bean Gum
- Guar Gum
Nutritional Information (per ¼ cup):
- Calories: 100
- Total Fat: 7g
- Saturated Fat: 4.5g
- Cholesterol: 30mg
- Sodium: 60mg
- Total Carbohydrate: 6g
- Fiber: 0g
- Total Sugars: 4g
- Protein: 5g
Related Questions
Is Velveeta Gluten-Free?
The Kraft company has a policy that they must disclose any allergens on their nutrition label. Since there are no warnings that state that Velveeta contains any gluten-containing ingredients, we can assume that it is safe for the gluten-free community.
Is Velveeta Kosher?
Velveeta is not considered Kosher. There is an animal-derived ingredient in this product that does not allow it to be certified as Kosher.
Is Velveeta the Same as American Cheese?
Velveeta is not exactly American cheese, but it has the same taste and texture as American cheese.