Brunost (Norwegian Brown Cheese)
Quick answer
A medium portion of Brunost (Norwegian Brown Cheese) (20 g) contains 88 kcal, with 7.6 g of net carbohydrates and 2.2 g of protein. Its glycemic index is 35 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 2.7 (Low) for its actual effect.
- Carbs7.6 g33.9%
- Protein2.2 g9.8%
- Fat5.6 g56.2%
- Fibre0 g
Percentages of total energy (calories)
Careful here, this is no ordinary cheese! Brunost is not made from milk curd but by boiling whey with milk or cream for hours until the milk sugar (lactose) caramelises naturally, turning it brown and giving it a toffee and caramel taste. That is why it has far more carbohydrate than any other cheese (about 38 g per 100 g, mostly milk sugar). Our team estimates its glycemic index at about 35 (low) thanks to its fat and protein, but large portions push the glycemic load up. It is concentrated energy that suits athletes; with diabetes or insulin resistance, treat it as a sweet: very thin slices cut with a cheese slicer, and no more than one 20 g slice.
💡 Smart Nutritional Guidance
Consumption advice
One thin slice (20 g, about 88 kcal and 7.6 g carbohydrate).
Best preparation methods
Cut very thin slices with a cheese slicer and put one on a slice of wholegrain rye bread or with tart apple slices; do not eat it in cubes.
Important Nutritional Note
It does not suit strict keto, because 30 g gives you more than 11 g of carbohydrate, and it is not for people with severe lactose intolerance. It is also very energy-dense (440 kcal per 100 g), so stick to one slice.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (20 g) |
|---|---|---|
| Calories | 440 kcal | 88 kcal |
| Protein | 11 g | 2.2 g |
| Carbohydrate | 38 g | 7.6 g |
| Available carbohydrate | 38 g | 7.6 g |
| Fat | 28 g | 5.6 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Dairy & cheese with a glycemic index (1), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Is Brunost (Norwegian Brown Cheese) good for weight loss?
Brunost (Norwegian Brown Cheese) provides 440 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 20 g portion gives 88 kcal.
How does Brunost (Norwegian Brown Cheese) affect blood sugar?
Its glycemic index is 35 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 20 g portion has a glycemic load of 2.7 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Brunost (Norwegian Brown Cheese)?
A typical 20 g portion of Brunost (Norwegian Brown Cheese) provides about 88 kcal, 2.2 g protein, 7.6 g carbohydrate, 5.6 g fat and 0 g fibre.
Why does brunost taste sweet, as if sugar were added?
The sweetness comes from the natural milk sugar (lactose) caramelising while the whey boils for hours; the traditional recipe adds no table sugar. Milk sugar is still sugar, though, and counts towards the carbohydrate in your meal.
Is brunost suitable for people with diabetes?
With care: a thin slice (15 to 20 g) on wholegrain rye bread has a low glycemic load (about 2.7 for 20 g), but thick pieces quickly raise blood sugar and the day's calories.
Is brunost allowed on a keto diet?
No, it does not suit keto, because just 30 g gives you more than 11 g of carbohydrate.
Read also
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by Dr. Wassim Habib · Last reviewed 21 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.