Burrata is an excellent fit for a keto diet. With only about 0.8 grams of carbohydrates per 100 grams, it’s one of the most keto-friendly cheeses you can eat. Its high fat content and moderate protein make it almost tailor-made for the macronutrient ratios most keto dieters aim for.
Burrata’s Nutritional Breakdown
Per 100 grams, burrata contains roughly 18 grams of fat, 12 grams of protein, and less than 1 gram of carbohydrates. That fat-to-protein-to-carb ratio is nearly ideal for keto, where most people aim to keep daily carbs under 20 to 50 grams. You could eat an entire 100-gram serving of burrata and barely register on your carb count for the day.
A single burrata ball sold at grocery stores typically comes in different sizes, but many retail portions weigh around 80 to 120 grams. Even on the larger end, you’re looking at roughly 1 gram of total carbs per ball. That’s a negligible amount whether you’re doing strict keto or a more relaxed low-carb approach.
What Makes Burrata So Low in Carbs
Burrata is essentially a pouch of fresh mozzarella filled with stracciatella, which is shredded mozzarella soaked in heavy cream. The ingredient list for a quality burrata is remarkably simple: pasteurized milk, cream, vinegar, enzymes, and salt. There are no starches, fillers, or sweeteners adding hidden carbs.
The cream-filled center is what gives burrata its rich, almost buttery texture, and it’s also what pushes the fat content higher than regular mozzarella. That extra fat works in your favor on keto. Standard mozzarella has around 22 grams of fat per 100 grams but with slightly more protein and a similar carb count. Burrata’s creamy interior shifts the balance toward fat, which is exactly what most keto dieters want.
Watch Out for What You Serve It With
Burrata itself won’t threaten your carb budget, but the traditional way people eat it can. A thick slice of crusty bread, a drizzle of honey, or a generous pour of sweetened balsamic glaze can add 15 to 30 grams of carbs in a hurry. Dried fruit or fig jam, two popular accompaniments, are even worse offenders.
Keto-friendly pairings that actually complement burrata’s mild, creamy flavor include:
- Arugula or mixed greens with olive oil and a splash of balsamic vinegar (not a thick, sweetened glaze)
- Cherry tomatoes and fresh basil for a classic caprese-style plate
- Roasted pistachios or pine nuts for crunch and additional healthy fats
- Prosciutto or salami for a high-fat, virtually zero-carb pairing
- Grilled zucchini or roasted peppers as a bread substitute for scooping
A simple salad of arugula, olive oil, a small amount of balsamic vinegar, and some roasted pistachios alongside a ball of burrata makes a full keto meal with plenty of fat, moderate protein, and very few carbs.
Burrata vs. Other Cheeses on Keto
Most full-fat cheeses work on keto, but burrata stands out for its combination of very low carbs and high fat. Cream cheese has about 4 grams of carbs per 100 grams. Ricotta can have 3 to 5 grams depending on the brand. Even regular mozzarella typically comes in around 1 to 2 grams. Burrata, at under 1 gram, sits at the lower end of the spectrum.
Hard, aged cheeses like cheddar and parmesan are also very low in carbs (often under 1.5 grams per 100 grams) because the aging process consumes most of the lactose. Burrata achieves similarly low numbers despite being a fresh cheese, largely because its high cream content dilutes the small amount of lactose present in the milk.
Tips for Buying Keto-Friendly Burrata
Stick with brands that use simple ingredients: milk, cream, salt, and enzymes or vinegar. Most traditional Italian-style burrata, whether imported or domestic, follows this formula. Brands like BelGioioso, for example, list just four ingredients with no added thickeners or stabilizers.
Be more cautious with flavored or infused varieties. Some brands sell burrata with truffle, pesto, or other additions that could introduce small amounts of extra carbs. These are rarely significant enough to knock you out of ketosis, but checking the label takes two seconds and keeps you informed. If no nutrition label is available (common with deli-counter burrata), you can safely estimate under 1 gram of carbs per 100 grams as long as the ingredient list is clean.