Feta on keto - can you eat it and how many carbs
Feta can fit keto in a measured portion, but 1.4 g lactose per 100 g is the number to watch.
Net carbs per 100 g
≈ 4.1 g net carbs / 100 g
Does it fit keto?
Use caution
How to fit it
Can fit keto if the serving is small and lactose is counted in your daily limit.
Mini serving calculator
Change the dairy serving and see net carbs, lactose, fat, protein, and calories right away.
Serving check
This serving can fit keto if it matches your daily plan.
Net carbs
2.1 g
Lactose
0.7 g
Fat
10.7 g
Protein
7.1 g
Calories
132
Keto macros calculator
After choosing a dairy serving, check the whole day in the keto macros calculator.
Why it fits or not
- - Lactose is moderate, so portion size matters.
- - High fat helps it fit keto better.
- - Check the label because processing can change carbs a lot.
How to fit it into keto
- - Choose full-fat versions when possible.
- - Avoid low-fat products if carbs or starches are higher.
- - Measured slices are easier than eating from a block.
When to keep it smaller
- - Do not count dairy as carb-free just because it is unsweetened.
- - Avoid pairing it with sugar, honey, syrup, or sweet granola.
How much can fit
Small, moderate, and larger servings by carbs, lactose, fat, and calories.
| Serving | Carbs | Lactose | Fat | Protein | Kcal |
|---|---|---|---|---|---|
| 20 g | 0.8 g | 0.3 g | 4.3 g | 2.8 g | 53 |
| 40 g | 1.6 g | 0.6 g | 8.5 g | 5.7 g | 106 |
| 60 g | 2.5 g | 0.8 g | 12.8 g | 8.5 g | 158 |
Comparison
- - Usually better than milk because lactose is lower and fat is higher.
- - Better than sweet dairy, especially when the serving is measured.
Net carbs calculator
If you compare labels, calculate net carbs quickly and check lactose in the serving.
Keto dairy section
Go back to the main section to compare cheese, cream, curds, milk, and sweet dairy by net carbs.
Related dairy products
Mozzarella
Use caution≈ 3.1 g net carbs / 100 g
Mozzarella can fit keto in a measured portion, but 1 g lactose per 100 g is the number to watch.
Suluguni
Can fit keto≈ 0.4 g net carbs / 100 g
Suluguni can work well on keto with 0.4 g carbs, 0.5 g lactose, and 22 g fat per 100 g.
Adyghe cheese
Can fit keto≈ 1.5 g net carbs / 100 g
Adyghe cheese can work well on keto with 1.5 g carbs, 1.2 g lactose, and 19.8 g fat per 100 g.
Bryndza
Can fit keto≈ 0.4 g net carbs / 100 g
Bryndza can work well on keto with 0.4 g carbs, 0.6 g lactose, and 20 g fat per 100 g.