7 Cheeses With Low Fat for Weight Loss: Healthiest Cheese

These days, many of your 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 a 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 of us find the difference negligible enough. Plus, you'll get about the same amount of protein and calcium for fewer calories. That means low-fat chees is a great addition to a healthy diet or weight loss plan.

Here are seven types of cheese that are low in fat to add to your diet.

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1. Part-Skim Mozzarella

Per 1 oz. serving:¹

• ‍^‍81 calories
• 6g total fat (3 g saturated fat)
• 20mg cholesterol (7% DV)
• 190mg sodium
• 7g protein

Part-skim mozzarella is a great reduced-fat cheese that has a decent amount of protein and a mild, creamy flavor that compliments many dishes. 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. 

2. Non-Fat Cottage Cheese

Per ½ cup serving:²

• ‍^‍80 calories
• 0g total fat (0 g saturated fat)
• 4.5mg cholesterol (2% DV)
• 330mg sodium
• 13g protein

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. 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.

3. Soft Goat Cheese

Per 1 oz. serving:³

• ‍^‍80 calories
• 6g total fat (4 g saturated fat)
• 13mg cholesterol (4% DV)
• 130mg sodium
• 5g protein

In all its spreadable and tangy glory, soft goat cheese is generally lower in fat than hard goat cheese. 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.

4. Neufchâtel Cheese

Per 1 oz. serving:⁴

• ‍^‍72 calories
• 7g total fat (4 g saturated fat)
• 21mg cholesterol (7% DV)
• 95mg sodium
• 3g protein

Think of Neufchâtel as cream cheese's low-fat sister. 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.⁵

^‍5. Low-Fat Ricotta

Per ¼ cup serving:⁶

• ‍^‍86 calories
• 5g total fat (3 g saturated fat)
• 19mg cholesterol (6% DV)
• 61mg sodium
• 7g protein

The perfect fresh cheese for layering lasagna and filling pasta shells also comes in a low-fat version. 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. 

6. Low-Fat Feta Cheese

Per 1 oz. serving:⁷

• ‍^‍75 calories
• 6g total fat (4 g saturated fat)
• 25mg cholesterol (8% DV)
• 324mg sodium
• 4g protein

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. 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.

<div class="pro-tip"><strong>Also Read: </strong><a href=is-feta-cheese-good-for-you>Is Feta Cheese Good for You? Nutritional Facts and Risks</a>.</div>

7. Low-Fat Swiss Cheese

Per 1 oz. serving:⁸

• ‍^‍50 calories
• 2g total fat (1 g saturated fat)
• 10mg cholesterol (3% DV)
• 56mg sodium
• 8g protein

Low-fat Swiss cheese is low in calories yet high in protein, making it a satiating sandwich filling. 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. 

Tips for Eating Cheese on a Low-Fat Diet

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. 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. Here's how to honor your cheese cravings while staying on track with your health goals:

• 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. 
• 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.

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<div class="pro-tip"><strong>Learn More: </strong><a href=cheese-and-diabetes>Cheese and Diabetes: How Does It Affect Blood Sugar Levels?</a>.</div>