Cheese and Diabetes: Carbs, Glycemic Index and Portions
One ounce of cheddar has about 1 g of carbohydrate (1 g net). Glycemic index: not applicable. Yes, in modest portions. Cheese has almost no carbohydrate, so it barely moves glucose on its own.
Cheese is low in carbohydrate, which makes it easy to pair with fruit, crackers and vegetables. It is also high in saturated fat and sodium, which is more about heart health and portion than glucose.
A one-ounce slice or a thumb-size piece is the usual serving. Processed cheese foods, cheese spreads and cheese sauces can have added starches and sugars, so check labels there.
Carbs in cheese by portion
| Portion | Grams | Carbs (g) | Fiber (g) | Net carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| 1 oz slice | 28 | 1 | 0 | 1 | 6.4 |
| cup, diced | 132 | 4.5 | 0 | 4.5 | 30 |
| cup, melted | 244 | 8.3 | 0 | 8.3 | 56 |
| cup, shredded | 113 | 3.8 | 0 | 3.8 | 26 |
| 100 g (for comparing foods) | 100 | 3.4 | 0 | 3.4 | 23 |
Source: USDA FoodData Central, FDC ID 173414 (Cheddar cheese). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.
Glycemic index and glycemic load
Glycemic index: not applicable. Almost no carbohydrate, so a GI test portion (25 to 50 g of carbohydrate) is not possible.
Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.
How cheese fit the plate method
Cheese count toward the protein quarter of the plate in the plate method. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop cheese onto a meal in the meal planner to watch the plate fill.
Portion ideas and pairings
- One ounce is about the size of two dice.
- Use sharp cheeses; a little goes a long way.
- Check labels on cheese spreads and sauces.
Pairs well with: apple slices, whole-grain crackers in a measured portion, raw vegetables.
Related foods
Milk, 2%
cup: 12 g carbs
Banana
1 medium: 27 g carbs
Apple
cup, quartered or chopped: 17 g carbs
Sweet potato
cup, cubes: 27 g carbs
See all foods and the low glycemic foods list
Frequently asked questions
Does cheese raise blood sugar?
Very little, because it has almost no carbohydrate. Large amounts of fat can, in some people, affect glucose later, so watch your own readings.
How many carbs are in one ounce of cheddar?
About 1 g of carbohydrate, of which about 0 g is fiber, so roughly 1 g net carbs. Values are from USDA FoodData Central for 28 g and are estimates; brands and sizes vary.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central: Cheddar cheese (FDC ID 173414)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632
- CDC: Diabetes Meal Planning (plate method and carbohydrate counting)
- ADA Standards of Care in Diabetes—2026, Section 5: Facilitating Positive Health Behaviors
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
