These days, many favorite cheeses come in a low-fat version. Manufacturers simply use low-fat or skim milk instead of whole milk in the cheesemaking process-the lower milkfat produces cheese that's lower in total fat and saturated fat. The result might not have the same rich taste and creamy mouthfeel as regular cheese, but many find the difference negligible enough. Plus, you'll get about the same amount of protein and calcium for fewer calories. That means low-fat cheese is a great addition to a healthy diet or weight loss plan. Cheese can easily be part of a low-fat diet, so long as you read nutrition labels at the grocery store and practice moderation in the kitchen.
Understanding Low-Fat Cheese
Low-fat cheeses are low in saturated fat. The American Heart Association recommends eating no more than 5% to 6% of your daily calories in saturated fat. As for cholesterol, people who have risk factors for heart disease, such as high blood pressure and diabetes, should follow a low-cholesterol diet, which should include no more than 200 milligrams (mg) of cholesterol per day.
When watching your saturated fat and cholesterol intake, you don't have to entirely remove cheese from your diet.
What Is Low-Fat Cheese?
Low-fat cheese is cheese that has been manufactured using low-fat or skim milk instead of whole milk. This process results in a lower milkfat content, which translates to less total fat and saturated fat in the final product. While some may find the taste and texture slightly different from regular cheese, the nutritional benefits remain largely the same, with comparable amounts of protein and calcium.
Benefits of Choosing Low-Fat Cheese
Opting for low-fat cheese can be a smart choice for those looking to maintain a healthy diet or manage their weight. By reducing the amount of fat consumed, you can enjoy the taste and nutritional benefits of cheese without the added calories. Additionally, low-fat cheese can be a good source of protein and calcium, essential nutrients for muscle and bone health.
Read also: Choosing Fish on Keto
Tips for Incorporating Cheese Into a Low-Fat Diet
By focusing on portion control and exploring healthier alternatives, you can still enjoy the creamy, savory flavors you love without overloading on fat or calories.
Watch Portion Sizes
Cheese is calorie-dense, so sticking to recommended serving sizes (usually 1 ounce or a quarter cup for soft cheeses) can help you enjoy it without overdoing the fat or calories. If you tend to overdo it on cheese, measure out the portion you want to eat beforehand instead of eyeballing it. Then, put the container back in the fridge before digging in.
Find the Low-Fat Version of Your Favorite Cheese
Swap full-fat cheeses for low-fat or part-skim versions, such as part-skim mozzarella, reduced-fat cheddar cheese, or low-fat ricotta. These options deliver the same great flavor with less fat.
Try Vegan Cheeses
Vegan cheeses made from nuts or soy can be excellent low-fat or dairy-free alternatives. Look for brands that use minimal processing and provide a good nutritional profile-ideally, they'd be low in saturated fat and contain some protein.
Use Cheese as a Garnish
Instead of making cheese the main ingredient, sprinkle it on top of salads, soups, or pasta dishes for a burst of flavor without adding too much fat. Using cheeses with a bold flavor, like sharp cheddar or parmesan cheese, can also help you use less of it. With only 20 calories per tablespoon, Parmesan is the perfect healthy cheese addition to enhance your pasta dish or hearty soups! Not only is parmesan low in calories, but it’s high in protein which helps to keep you satisfied longer. Yes, Parmesan cheese is a healthy weight loss option!
Read also: Easy Low-Carb Cheese Crackers
Pair Cheese With Low-Calorie Foods
Balance cheese with fresh fruits, veggies, or whole-grain crackers. These pairings add fiber and nutrients, helping you feel satisfied with smaller portions of cheese.
Low-Fat Cheese Options
Here are seven types of cheese that are low in fat to add to your diet.
Part-Skim Mozzarella
Part-skim mozzarella is a great reduced-fat cheese that has a decent amount of protein and a mild, creamy flavor that complements many dishes.
- Per 1 oz. serving:
- 81 calories
- 6g total fat (3 g saturated fat)
- 20mg cholesterol (7% DV)
- 190mg sodium
- 7g protein
A 1-ounce serving contains 20 mg of cholesterol per serving, which is 7% of your daily value, making it a moderate choice for those monitoring their cholesterol intake. It also contains around 9% of your daily value of sodium, which can add up if you're eating more than an ounce of mozz. In moderation, part-skim mozzarella cheese is a delicious addition to homemade margarita pizzas and grilled veggie paninis. Part skim mozzarella cheese packs 70 calories and whole milk is just 85 calories per slice. Mozzarella sticks make for a good, low calorie, grab & go or pre-workout snack! One low-fat mozzarella stick has only 80 calories and provides 7 grams of protein and 222 mg of calcium. It is clear that mozzarella is one of the healthiest cheeses out there, not to mention flavorful too! This high-protein low calorie cheese option is a smart choice for those focused on weight loss. It’s still rich in protein and calcium, supporting muscle and bone health. Serving size: 1 oz.
Mozzarella is a soft cheese that was first made in Italy. It is usually made from buffalo or cow’s milk.Mozzarella is relatively low in fat and calories. This makes it a healthier cheese option compared to others.
Read also: Sweet and Savory Keto Cream Cheese
- ContentsAmount per 21 grams (g)
- Energy62.6 kcal
- Protein4.98 g
- Carbohydrates0.932 g
- Fat4.28 g
- Sodium147 milligrams (mg)
- Calcium146 mg
Mozzarella contains probiotics such as the bacteria Lactobacillus casei and Lactobacillus fermentum. As a 2019 study revealed, Lactobacillus fermentum is great for a person’s immune system, can prevent upper respiratory infections, and can reduce a person’s blood cholesterol.
Non-Fat Cottage Cheese
Cottage cheese comes in many fat varieties, including whole milk, 2%, and more - but if you're watching your fat intake, go for the non-fat, which is the lowest in calories while being high-protein. At just 164 calories for a full cup, cottage cheese is high in protein (which again keeps you full longer), low in fat (when you buy the low-fat variety) and low in carbs. Enjoy it by itself or add vegetables or fruit for a healthy lunch or snack with cheese.
- Per ½ cup serving:
- 80 calories
- 0g total fat (0 g saturated fat)
- 4.5mg cholesterol (2% DV)
- 330mg sodium
- 13g protein
With just 80 calories and an impressive 13 grams of protein per half-cup serving, it’s a great way to stay full and fuel your day. The cholesterol content is also super low, providing just 2% of your daily value. One thing to keep in mind is the sodium - cottage cheese tends to be on the higher side, with 330 mg per half cup. While this helps give it flavor, it’s worth being mindful of if you’re trying to cut back on salt. Pairing this fat-free cheese with fresh fruit, crunchy veggies, or whole-grain crackers is a great way to balance the saltiness.
Pro tip: If you're not a fan of cottage cheese's curd-like texture, try whizzing it in the blender until it's smooth and creamy before adding it to homemade snacks or meals.
Cottage cheese is a fresh cheese with a mild flavor and creamy texture. It is made from curdled cow’s milk.Cottage cheese is very low in calories and fat.
- ContentsAmount per 21 g
- Energy17.64 kcal
- Protein2.3 g
- Carbohydrates0.91 g
- Fat0.48 g
- Sodium67.41 mg
- Calcium21.63 mg
Cottage cheese is rich in vitamin B-12. Vitamin B-12 helps to keep the nerve and blood cells healthy. Getting enough vitamin B-12 can also help prevent megaloblastic anemia, which makes people feel tired and weak.
Soft Goat Cheese
In all its spreadable and tangy glory, soft goat cheese is generally lower in fat than hard goat cheese.
- Per 1 oz. serving:
- 80 calories
- 6g total fat (4 g saturated fat)
- 13mg cholesterol (4% DV)
- 130mg sodium
- 5g protein
An ounce of soft goat cheese has 80 calories and 6 grams of total fat, while the same-size serving of hard goat cheese contains 128 calories and 10 grams of fat. Still, portion control is key if you’re watching your fat intake. Plus, it’s lower in sodium and cholesterol than many other cheeses. Smear it on a charcuterie board for guests to enjoy or swipe it onto whole-grain crackers for a savory late-night snack.
Goat cheese is made from goat milk. It has a tangy taste and soft texture.A 21 g portion of goat cheese is low in calories, but relatively high in fat compared with other cheeses.
- ContentsAmount per 21 g
- Energy76.4 kcal
- Protein4.53 g
- Carbohydrates0.025 g
- Fat6.27 g
- Sodium87.2 mg
- Calcium62.6 mg
According to a 2017 study, the oligosaccharides in goat milk provide the stomach with beneficial bacteria to help it protect the body against illnesses.It is also a rich source of vitamin A, which keeps the eyes healthy and promotes vision in low light conditions.
Neufchâtel Cheese
Think of Neufchâtel as cream cheese's low-fat sister.
- Per 1 oz. serving:
- 72 calories
- 7g total fat (4 g saturated fat)
- 21mg cholesterol (7% DV)
- 95mg sodium
- 3g protein
One ounce of Neufchâtel contains around 72 calories and 7 g of fat, while an ounce of regular cream cheese has 100 calories and 10 grams of fat. That's because, unlike Neufchâtel, cream cheese has cream added to the recipe. That also means Neufchâtel is slightly lower in cholesterol than cream cheese. Feel free to spread it on toasted bagels or stir it into a creamy pasta dish for a lower-fat way to enjoy this nostalgic dairy product.
Low-Fat Ricotta
The perfect fresh cheese for layering lasagna and filling pasta shells also comes in a low-fat version.
- Per ¼ cup serving:
- 86 calories
- 5g total fat (3 g saturated fat)
- 19mg cholesterol (6% DV)
- 61mg sodium
- 7g protein
Low-fat ricotta cheese has about 86 calories and 5 grams of total fat per ¼ cup, making it a smart addition to any calorie-controlled diet. It's also low in sodium, making it versatile in recipes and healthier for your heart.
Ricotta is a soft Italian cheese that is made from whey in leftover milk from the production of other cheeses.Ricotta cheese is much lower in calories and fat than other cheeses.
- ContentsAmount per 21 g
- Energy31.08 kcal
- Protein2 g
- Carbohydrates1.26 g
- Fat1.98 g
- Sodium21.42 mg
- Calcium52.08 mg
Ricotta is made from whey protein, which can significantly decrease cholesterol, including harmful LDL cholesterol, according to a 2020 study.Whey protein may also have anti-cancer effects, according to a 2014 study. Alpha-lactalbumin is a whey protein found in milk that has been found to selectively target and kill cancer cells.
Low-Fat Feta Cheese
Feta can be made using sheep, goat, or cow's milk. As one of the tastiest salad additions, feta cheese is also naturally low in fat, with around 6 grams per 1 ounce.
- Per 1 oz. serving:
- 75 calories
- 6g total fat (4 g saturated fat)
- 25mg cholesterol (8% DV)
- 324mg sodium
- 4g protein
Just be mindful of the sodium-feta tends to be high in salt because it's often cured and preserved in brine. If you're sprinkling feta onto a salad, stick to the one-ounce serving size. And if you're watching your fat intake, use a dressing that's not oil- or mayo-based.
Feta is a Greek cheese made from sheep’s milk.Although feta is higher in sodium than other cheeses, it is lower in calories.
- ContentsAmount per 21 g
- Energy55.6 kcal
- Protein2.98 g
- Carbohydrates0.815 g
- Fat4.51 g
- Sodium239 mg
- Calcium104 mg
Feta is a very nutritious cheese, with 100 g providing 337 mg of phosphorus, which is half of the 700 mg daily recommendation for adults of both sexes.Phosphorus and calcium are both important for bone and dental health.
Low-Fat Swiss Cheese
Low-fat Swiss cheese is low in calories yet high in protein, making it a satiating sandwich filling.
- Per 1 oz. serving:
- 50 calories
- 2g total fat (1 g saturated fat)
- 10mg cholesterol (3% DV)
- 56mg sodium
- 8g protein
Reubens and tuna melts benefit from an extra dose of protein without too much fat. One slice of low-fat Swiss is also low in cholesterol and sodium, making it a smart choice for your daily lunch. One slice of Swiss cheese has approximately 100 calories - holy cow (er, cheese)! Increase your intake of calcium and protein by adding a slice of Swiss cheese to a sandwich or burger. Swiss cheese is high in protein and calcium, which support muscle maintenance and bone strength. Dieters eat your heart out!
Swiss cheese comes from Switzerland. It is made from cow’s milk. Gas bubbles, produced by bacteria that help to turn milk into cheese, form all over the cheese and create its characteristic holes.Swiss cheese is a low-calorie cheese, as it only takes up 4% of a person’s daily calorie allowances. It is relatively low in fat and sodium.
- ContentsAmount per 21 g
- Energy82.5 kcal
- Protein5.67 g
- Carbohydrates0.302 g
- Fat6.51 g
- Sodium38.8 mg
- Calcium187 mg
Swiss cheese is a good source of protein. Protein is important for muscle and bone health.Swiss cheese also contains Lactobacillus helveticus, which is a type of lactic acid bacteria. Lactobacillus helveticus has anti-inflammatory and antioxidant properties, which may prevent diseases as well as reduce fatigue and muscle damage.
Other Cheeses to Consider
Blue Cheese: Blue cheese is rich in calcium, with just one slice providing 11% of the daily recommended amount for an adult aged between 19 and 50.Calcium is known for keeping bones healthy and promoting bone strength as a person ages. It also helps the blood clot normally.
Parmesan: With only 20 calories per tablespoon, Parmesan is the perfect healthy cheese addition to enhance your pasta dish or hearty soups! Not only is parmesan low in calories, but it’s high in protein which helps to keep you satisfied longer. Yes, Parmesan cheese is a healthy weight loss option!
Cheese Nutritional Benefits
Cheese is rich in essential nutrients, such as amino acids, protein, fatty acids, and vitamins and minerals, but not all cheeses have the same nutritional benefits. Some cheeses are healthier than others, and some are lower in calories and fat. Nutritional benefits, such as protein, vitamin, mineral content, also vary between different cheeses.
Protein Content
The following cheeses are high in protein:
- cottage cheese
- blue cheese
- Swiss cheese
- goat cheese
- mozzarella
Calcium Content
The following cheeses are high in calcium:
- blue cheese
- Swiss cheese
- feta
- mozzarella
Probiotics
The following cheeses contain probiotics:
- mozzarella
- cheddar
- cottage cheese
Low Salt Content
The following cheeses are low in salt:
- Swiss cheese
- cottage cheese
- ricotta