Carbs in Cheese

• Although cheese does contain some carbs, one portion -- or 1 ounce -- of cheese generally provides less than 2 grams of carbohydrates. The U.S. Department of Agriculture Nutrient Data Laboratory reports that 1 ounce of cheddar cheese provides 0.36 grams of carbs, while Swiss cheese contains about 1.53 grams of carbs per 1-ounce portion. MayoClinic.com notes that most low-carb diets provide 50 to 150 grams of carbs daily. Therefore, cheese can be included in low-carb meal plans.

Carbohydrate Requirements

• Although high-protein, low-carb diets are often effective for weight loss, your body requires carbohydrates to function properly. The Institute of Medicine recommends getting 45 to 65 percent of your calorie intake from carbs, and at least 130 grams of carbs daily. Since carbs provide 4 calories per gram, obtaining 45 to 65 percent of your calories from carbs means eating 225 to 325 grams of carbs daily if you follow a 2,000-calorie diet, and 158 to 228 grams of carbs daily when using a 1,400-calorie weight-loss meal plan.

Cheese vs. Other Dairy

• Cheese is one of the few dairy products that are low in carbs. Milk, yogurt and kefir contain a significant number of carbohydrates. The USDA Nutrient Data Laboratory reports that 1 cup of skim milk contains 12 grams of carbs, while 1 cup of plain, low-fat yogurt provides about 17 grams of carbohydrates. Low-fat cottage cheese contains about 6 grams of carbs per cup, the USDA reports.

Alternatives

• If you’re seeking a high-protein, low-carb food without the saturated fat and sodium found in regular cheese, you have some alternative choices. Try reduced-fat and low-sodium cheese varieties. You can also choose part-skim ricotta cheese, which is naturally lower in fat and sodium than regular cheese, but still low-carb. Although slightly higher in carbs than most cheeses, unsalted nuts and seeds are excellent alternatives to regular cheese because they’re rich in protein and healthy unsaturated fats, but low in sodium.