Is Miyoko's cream cheese Keto?

The Ingredient Breakdown

When analyzing a product for the ketogenic diet, we look for hidden sugars, starches, and high-carb fillers. Miyoko's keeps its ingredient list remarkably clean, which is why it works so well for keto dieters.

The primary ingredient is organic cashews. While nuts do contain carbohydrates, cashews are relatively moderate compared to other nuts. More importantly, the fat content in cashews provides a great source of energy for a high-fat diet. The texture is created using filtered water and organic coconut cream. Coconut cream is a keto superstar because it is packed with Medium Chain Triglycerides (MCTs), a type of fat that the body can easily convert into ketones for energy.

For flavor, the brand uses sea salt, organic dried green onions, and organic white pepper. These are purely flavor agents with negligible carbohydrate counts. Finally, cultures are added to create that signature tangy 'fermented' flavor found in traditional dairy cream cheese. There are no added sugars, thickeners like corn starch, or artificial preservatives in this list.

Nutritional Value

To determine if a food fits a keto lifestyle, we look at the 'net carbs'—the total carbohydrates minus the fiber. A standard serving of Miyoko's Cream Cheese (2 tablespoons) contains roughly 2 to 3 grams of total carbohydrates. Because it is a plant-based product made from nuts, it contains about 1 gram of fiber.

This brings the net carb count to approximately 1 to 2 grams per serving. This is an excellent number for keto, where daily limits usually range from 20 to 50 grams. The fat content sits around 8 to 9 grams per serving, helping you meet your high-fat macro goals without spiking your insulin. It is a calorie-dense food, but that is expected for a high-fat product and is necessary for satiety on the keto diet.