Cheesecake is a delicious and decadent dessert that often gets a bad rap for being high in calories and carbs. But is it really as carb-laden as some people claim? Let’s take a closer look at the carb content of cheesecake and whether you can enjoy it while following a low-carb or keto diet.
The Basics of Cheesecake
First, let’s review the basic ingredients that go into cheesecake. The main ingredients are cream cheese, eggs, and sugar. The crust is often made from graham cracker crumbs or a cookie/cake-like crust made with flour, butter, and sugar. The carb content of cheesecake can vary widely depending on the specific recipe and ingredients used.
Cream cheese is relatively low in carbs, providing about 3-4g net carbs per ounce. Eggs contain almost no carbs. Graham cracker crusts, however, can be quite high in carbs from all the flour and sugar. A thick, dense cheesecake crust may contain 30-40g total carbs or more per slice.
On the other hand, crustless cheesecake or cheesecake with a nut-based crust will be significantly lower in carbs. The amount of sugar used in the cheesecake filling will also impact the total carb content.
Typical Carb Count of Cheesecake
An average slice of New York-style cheesecake with a graham cracker crust contains around 40-50g total carbs. To get a more exact figure, let’s look at the nutrition information for some popular cheesecake brands:
- Cheesecake Factory – Plain Cheesecake with Graham Cracker Crust (1 slice): 45g carbs
- Junior’s – Original New York Cheesecake (1 slice): 36g carbs
- Philadelphia – New York Style Cheesecake (1 slice): 37g carbs
- Sara Lee – New York Style Cheesecake (1 slice): 44g carbs
As you can see, a single slice of cheesecake from most chain restaurants or grocery stores contains anywhere from 36 to 50g carbs. Of course, the numbers will be higher if you choose a flavor with mix-ins like chocolate, caramel, fruit, or candy pieces.
Net Carbs in Cheesecake
To calculate net carbs, you subtract the grams of fiber from the total carbs. Most classic cheesecakes do not contain much fiber, so the total and net carbs will be very similar. However, a slice could have 2-5g of fiber, so the net carbs would be slightly less than the total carb count.
For example, if a slice of cheesecake had 45g total carbs and 3g fiber, the net carbs would be 42g. The fiber content will depend on the specific recipe and ingredients used.
Low-Carb Cheesecake Options
Now that we know traditional cheesecake tends to be high in carbs, are there any lower carb alternatives if you’re following a keto or low-carb diet? Thankfully, yes!
Here are some ways to enjoy cheesecake with a reduced carb count:
- Crustless cheesecake – Eliminating the flour-based crust significantly cuts the carbs.
- Nut or seed crust – Using chopped nuts, coconut flakes, flaxseed meal, etc can make a lower carb crust.
- Low-carb sweeteners – Swap sugar for erythritol, monk fruit, or stevia to lower the carbs in the filling.
- High-fat dairy – Use heavy cream and full-fat cream cheese and limit carby thickeners.
- No-bake cheesecake – Skip baking altogether to avoid carbs from any added flour.
- Mini-cheesecakes – Portion out into bite-size treats for fewer carbs per serving.
Following one of these tweaks can reduce the carb count substantially compared to traditional cheesecake. You can expect a low-carb cheesecake recipe to have around 15-25g net carbs per slice depending on the exact ingredients used.
Keto Cheesecake Nutrition
Here is an example breakdown of the nutrition facts for a keto-friendly cheesecake recipe with an almond flour crust:
| Serving size | 1 slice (1/8 cake) |
|---|---|
| Calories | 340 |
| Fat | 32g |
| Carbs | 9g |
| Fiber | 3g |
| Net carbs | 6g |
| Protein | 7g |
As you can see, modifying the recipe to be low-carb significantly reduces the total and net carb count compared to a standard cheesecake slice while still providing plenty of fat and moderate protein.
The Best Low Carb Cheesecake Recipe
If you’re looking for the best keto-friendly cheesecake recipe, you have plenty of delicious options. Here is one of my favorite low-carb cheesecake recipes:
Ingredients
Crust:
- 1 1/2 cups almond flour
- 2 tbsp powdered erythritol or Swerve
- 1/4 cup butter (melted)
- 1/2 tsp vanilla extract
Filling:
- Four 8-ounce blocks full-fat cream cheese (softened)
- 1 cup powdered erythritol or Swerve
- 3 eggs (room temp)
- 1 cup heavy cream
- 2 tsp fresh lemon juice
- 1 tsp vanilla extract
Instructions
- Make crust: Mix almond flour, erythritol, melted butter and vanilla in a bowl. Press into bottom of 9″ springform pan. Bake at 350F for 8 minutes.
- Make filling: Beat cream cheese and sweetener until smooth. Mix in eggs one at a time. Stir in heavy cream, lemon juice and vanilla.
- Pour filling over crust. Bake at 300F for 55 minutes. Turn off oven and leave cheesecake inside for 60 more minutes.
- Cool completely at room temperature, then refrigerate at least 4 hours before slicing.
This recipe produces a smooth, rich cheesecake with only 5g net carbs per slice. The combination of almond flour and erythritol keeps the carbs low but still provides a nice crust texture.
How to Reduce the Carbs Even More
To further reduce the carbs in cheesecake, here are some suggestions:
- Use pecans or walnuts instead of almond flour in the crust
- Add coconut flour to the crust for more fiber
- Top with fresh berries instead of carby fruit glazes
- Swap the lemon juice for lime or orange juice
- Add a sprinkle of cinnamon to the crust or filling
- Use vanilla bean seeds instead of extract
- Make mini-cheesecakes in a muffin tin for portion control
Every little tweak can trim a gram or two of carbs per slice. The key is sticking to low-carb ingredients throughout the entire recipe.
Keto Cheesecake Recipe (Just 2g Net Carbs)
This ultra low-carb cheesecake uses stevia and psyllium husk powder to create an almost zero-carb dessert:
Ingredients
Crust:
- 1/2 cup coconut flour
- 3 tbsp powdered stevia
- 3 tbsp psyllium husk powder
- 1/4 cup melted butter or coconut oil
Filling:
- 16 oz cream cheese
- 1/2 cup powdered stevia
- 2 eggs
- 1/2 cup sour cream
- 1 tsp vanilla
Instructions
- Mix crust ingredients and press into a pan. Bake 15 minutes at 350.
- Beat filling ingredients until smooth. Pour into crust.
- Bake 30 minutes at 325F. Cool then refrigerate 3+ hours before serving.
The 2g of net carbs come mostly from the coconut flour crust. The psyllium husk adds fiber to help counter any carbs. Stevia gives you the sweet taste without the added sugar.
Health Benefits of Low-Carb Cheesecake
Switching to low-carb cheesecake options provides some potential health advantages:
- Blood sugar control – Less carbs and sugar helps prevent spikes and crashes in blood glucose levels.
- Reduced inflammation – Excess carbs can trigger inflammation which leads to things like joint pain and skin issues.
- Improved energy – Your body burns fat more efficiently without all the extra carbs for fuel.
- Clearer thinking – Stable blood sugar helps you avoid brain fog.
- Weight loss – Cutting back on empty carbs and calories can help shed pounds.
Of course, you don’t need to give up normal cheesecake completely if it’s an occasional treat. But low-carb cheesecake can be a delicious option for limiting carb intake.
Common Concerns about Low-Carb Cheesecake
Some common questions people have about lowering the carb content of cheesecake include:
Is it lower in calories?
Not necessarily. Low-carb cheesecake still tends to be high in calories since the other ingredients like cream cheese and heavy cream are high in fat. But your body may burn the fat more efficiently than excess carbs.
Does it taste different?
When made properly, low-carb cheesecake can taste just as rich and decadent as full-carb versions. You may notice a slightly different texture from swapping the crust and sweeteners used.
Is it okay for people with diabetes?
Lower carb cheesecake options can be good for people with diabetes focusing on blood sugar control. But portions will still need to be watched closely.
Can you make it nut-free?
Yes, you can use seed crackers or coconut flour instead of nuts in the crust to accommodate nut allergies.
With some recipe tweaking, you can satisfy your cheesecake cravings while staying low-carb!
Tips for Making Low-Carb Cheesecake
Here are some top tips for getting the perfect low-carb cheesecake texture and flavor:
- Allow cream cheese to fully soften to room temp before mixing.
- Don’t overbeat once adding eggs to avoid deflating.
- Gently fold wet and dry ingredients rather than mixing hard.
- Prevent cracks by cooking in a water bath and cooling slowly.
- Chill for at least 4 hours and up to overnight before serving.
- Store leftovers covered in fridge for 5-7 days.
With some trial and error, you’ll get the hang of making low-carb cheesecake that’s just as impressive as the classic version.
Easy Low-Carb Cheesecake Recipes
Looking for more keto-friendly cheesecake inspiration? Here are some easy recipe ideas:
No-Bake Cheesecake with Whipped Cream
Skip the baking and make a no-bake cheesecake with heavy cream folded into the filling. Top with keto-friendly chocolate sauce and fresh whipped cream for a quick and delicious low-carb dessert.
Mini Cheesecake Cupcakes
Pour your cheesecake batter into cupcake tins for perfectly portioned mini cheesecakes. They’re easy to grab for a quick sweet treat.
Chocolate Cheesecake with Pecan Crust
Add unsweetened cocoa powder to the filling and use chopped pecans for the crust. Finish with chocolate curls on top for an elegant impression.
Lemon Blueberry Cheesecake Bars
Spread cheesecake filling over a low-carb shortbread crust and top with fresh blueberries and lemon zest. Chill, slice, and enjoy!
Let your creativity run wild coming up with new low-carb cheesecake ideas.
Common Cheesecake Questions
Here are answers to some frequently asked questions about making and enjoying cheesecake:
What is the healthiest cheesecake crust?
Crustless or nut/seed-based crusts are the healthiest low-carb options. Nuts and seeds provide nutritional benefits like fiber, protein, and healthy fats.
Can I eat cheesecake on a diet?
You can work cheesecake into a healthy diet in moderation. Stick to a small slice of low-carb cheesecake and account for the calories and carbs.
Is New York style cheesecake better?
New York style is best known, but lots of delicious regional styles exist too. Pick your favorite crust and filling ingredients to suit your tastes.
Should you refrigerate cheesecake leftovers?
Yes, always refrigerate cheesecake leftovers. Cover tightly and use within 3-5 days for best texture and flavor.
Now you know how to enjoy one of the world’s most popular desserts while limiting carbs!
Conclusion
Cheesecake doesn’t have to be completely off limits on a low-carb or keto diet. While traditional cheesecake is high in carbs from sugar and flour-based crusts, there are many ways to cut the carbs by swapping certain ingredients. You can make delicious low-carb cheesecake at home with almond or coconut flour crusts and sugar-free sweeteners. Be sure to store any leftovers properly in the fridge. With some easy recipe tweaks, you can still indulge your cheesecake cravings without the carb overload!
