Can I Eat Cheese If I'm Cutting?

November 14, 2025 •

4 min read

According to a 2020 meta-analysis published in the journal Nutrients, dairy intake was not associated with adverse effects on body composition during energy restriction. This means that yes, you can eat cheese if you're cutting, but success depends on strategic choices and moderation. This guide breaks down the right types of cheese to pick and how to fit them into your diet to support your fat loss goals.

Quick Summary

This article explores how to safely and effectively include cheese in a cutting or weight loss diet. It highlights the benefits of cheese like protein and calcium, while emphasizing the importance of portion control and choosing low-fat varieties to manage calorie intake. Practical tips for incorporating cheese into healthy meals are provided.

Key Points

High-Protein Cheeses: Prioritize low-fat cottage cheese, part-skim mozzarella, and Swiss for their high protein content which aids satiety.
Portion Control is Crucial: Cheese is calorie-dense, so measuring portions (around 1 ounce for hard cheese) is essential to stay within your calorie deficit.
Use as a Flavor Enhancer: Instead of making cheese the main ingredient, use small, strong-flavored cheeses like Parmesan or feta to add taste without excess calories.
Pair with Fiber: Combine cheese with high-fiber foods like vegetables or whole-grain crackers to create more balanced and filling meals.
Avoid Highly Processed Cheeses: Steer clear of processed cheese products and high-fat spreads, as they offer fewer nutrients and more additives.
Don't Fear It: You don't have to eliminate cheese entirely. Mindful eating and smart choices make it a viable, satisfying part of a cutting diet.

The Role of Cheese in a Cutting Diet

Cheese is a dairy product known for its rich flavor and nutritional profile, including protein, calcium, and fat. When you're on a cutting diet, the primary goal is to create a calorie deficit while preserving as much muscle mass as possible. This means balancing macronutrients, with a special focus on adequate protein intake and carefully monitoring calories. Cheese can fit into this plan as a satisfying source of protein, which helps with satiety, and calcium, which may aid in fat metabolism. The key is navigating its calorie-dense nature to avoid hindering your progress.

High-Protein Cheeses for Satiety

Protein is a crucial macronutrient for anyone on a cutting phase. It helps build and repair muscle, which is essential for maintaining a high metabolism. Including protein-rich cheese can help you feel full for longer, making it easier to stick to your calorie goals. Some top contenders include:

Cottage Cheese: Often hailed as a weight-loss superfood, low-fat cottage cheese is packed with protein and relatively low in calories. A half-cup serving of 1% cottage cheese contains around 82 calories and 14 grams of protein, making it an excellent snack.
Part-Skim Mozzarella: Compared to its full-fat counterpart, part-skim mozzarella has fewer calories and fat. It melts well and adds a satisfying creaminess to dishes without a large calorie penalty.
Feta Cheese: This tangy, salty cheese is lower in calories than many other options and has a strong flavor, meaning a small amount goes a long way.
Swiss Cheese: Swiss cheese is lower in sodium and fat compared to many other cheeses, and offers a good protein boost per ounce.

Low-Calorie Cheese Options and Portion Control

For many cheeses, moderation is the most important factor due to their high fat and calorie content. Mindful portion control is the best strategy. For harder, more calorie-dense cheeses, using them as a flavor enhancer instead of a main component is wise. Here's how to manage portions effectively:

Grated Parmesan: A small sprinkle of high-flavor parmesan on top of a salad or pasta dish can deliver a powerful flavor punch for minimal calories.
Sliced Deli Cheese: If you enjoy sliced cheese on sandwiches or wraps, opt for thin-sliced, reduced-fat varieties to keep calories in check.
Cottage Cheese as a Base: Use cottage cheese as a creamy base for dips or dressings instead of higher-calorie options like mayonnaise.

Smart Ways to Incorporate Cheese

Don't just eat cheese plain; integrate it thoughtfully into your meals to maximize its benefits and satisfaction while cutting. Pairing cheese with high-fiber foods is a great strategy to increase satiety and nutritional value.

Salads: Add crumbled feta or a small amount of shredded part-skim mozzarella to a large salad with lean protein and plenty of vegetables.
Vegetables: Sprinkle some Parmesan over roasted broccoli or asparagus to add a savory kick.
Snacks: Pair cottage cheese with fresh berries and nuts for a balanced and filling snack.
Omelets: Mix in a small amount of feta or low-fat mozzarella into an egg-white omelet for flavor.

Comparison Table: Cheeses for Cutting


Cheese Type	Calories (per 1 oz)	Fat (per 1 oz)	Protein (per 1 oz)	Key Benefit for Cutting
Low-Fat Cottage Cheese	~23	~0.8g	~3g	High protein-to-calorie ratio, very filling.
Part-Skim Mozzarella	~70	~4.5g	~7g	Lower calorie and fat than full-fat versions.
Feta	~75	~6g	~4g	Strong flavor requires smaller portions.
Swiss	~111	~9g	~8g	Good protein source, low sodium.
Parmesan	~111	~7g	~10g	High protein, used sparingly for flavor.

Potential Downsides and Considerations

While cheese can be included, it's not a free-for-all. Many cheeses are high in calories and saturated fat, which can quickly add up and push you over your daily calorie limit. Additionally, some varieties are high in sodium, which can lead to water retention. It's also easy to overeat cheese, especially when paired with other calorie-dense foods like crackers or bread. Being mindful of these factors is crucial for success.

Conclusion: Making Smart Choices for a Sustainable Diet

The notion that cheese must be completely eliminated during a cutting phase is a misconception. It's perfectly fine to eat cheese if you're cutting, as long as you do so mindfully. By opting for lower-calorie, higher-protein varieties like low-fat cottage cheese, part-skim mozzarella, or feta, and practicing strict portion control, you can enjoy the flavor and nutritional benefits without derailing your progress. Incorporating these cheeses as a complement to other nutritious foods, rather than the centerpiece of a meal, is the most effective approach. Ultimately, sustainability is key to any diet; allowing yourself to enjoy foods you love in moderation is a far more effective long-term strategy than complete restriction, and cheese can be part of that plan. For more science-backed nutrition guidance, explore resources like the Journal of Obesity & Metabolic Syndrome for studies on diet and weight loss.

Frequently Asked Questions

Low-fat cottage cheese is often considered the best choice due to its high protein and low-calorie content, promoting satiety while staying within calorie limits.

The amount depends on your total daily calorie target, but practicing portion control is key. A standard serving of hard cheese is typically one ounce (about the size of a pair of dice).

Cheese can aid weight loss when eaten in moderation as part of a balanced diet. Its protein and fat content can increase feelings of fullness, and some research suggests calcium may help with fat metabolism.

Full-fat cheese is not inherently bad but is more calorie-dense, making it harder to fit into a strict calorie deficit. It can be included, but in smaller portions, or less frequently, than lower-fat options.

Yes, many cheeses are low in carbohydrates, making them suitable for low-carb cutting diets. Just be mindful of the calorie density, as many are high in fat.

If you need a low-calorie alternative, nutritional yeast flakes can provide a cheesy flavor for very few calories, especially in hot dishes like pasta.

Use cheese as a garnish rather than a primary ingredient. Opt for stronger-flavored cheeses like Parmesan, so you need less to get a satisfying taste.