Exploring the Facts: Does Sheep Cheese Have a Lot of Saturated Fat?

December 28, 2025 •

4 min read

With some varieties containing as much as 24 grams of saturated fat per 100 grams, the question of "does sheep cheese have a lot of saturated fat?" is valid. The fat content varies significantly depending on the specific type of cheese, aging process, and moisture level.

Quick Summary

Sheep cheese generally contains a significant amount of saturated fat, though the exact quantity varies greatly among types like Feta, Manchego, and Pecorino Romano. This article examines the fat profiles, compares them with cow's milk alternatives, and offers balanced dietary advice.

Key Points

High Total Fat: Sheep's milk cheese is generally higher in total fat than cheeses from cow's or goat's milk due to the richer fat content of the source milk.
Saturated Fat Varies by Type: The saturated fat content is highly dependent on the specific cheese; hard, aged types like Pecorino and Manchego are among the highest.
Feta is Moderately High: Even a softer sheep cheese like Feta contains a significant amount of saturated fat, though less than very hard cheeses.
Nutritional Benefits: Despite the fat, sheep cheese is a source of high-quality protein, calcium, and important vitamins like A and D, with smaller fat molecules that aid digestion for some.
Moderation is Key: For a healthy diet, it's recommended to consume sheep cheese in smaller portions, focusing on its strong flavor rather than large servings.
Not Always Less Saturated than Cow Cheese: Generalizations that sheep's milk cheese is lower in saturated fat than cow's milk cheese can be misleading, as specific cow cheeses like low-fat mozzarella or cottage cheese have significantly less.

The Saturated Fat Content in Sheep Cheese

Sheep's milk is naturally higher in fat and protein than cow's or goat's milk, which directly influences the fat content of the final cheese product. This higher fat concentration contributes to the buttery, rich, and pronounced flavor often associated with sheep cheeses like Manchego and Pecorino Romano. However, this also means many varieties contain a substantial amount of saturated fat.

While some general statements suggest sheep's milk has lower saturated fat compared to cow's milk, this can be misleading when comparing the cheeses themselves. The cheese-making process concentrates all the milk solids, resulting in a product that is often rich in fat. For instance, hard, aged sheep cheeses are among the most fat-dense dairy products available. The fat molecules in sheep's milk are smaller, which can make the cheese easier to digest for some, but it does not diminish the overall fat or saturated fat count.

Comparing Popular Sheep Cheeses

The amount of saturated fat can differ dramatically between different types of sheep cheese. The following provides a brief overview of some popular varieties:

Pecorino Romano: This is a hard, salty Italian cheese frequently used for grating. Nutrition data shows Pecorino Romano containing around 19.5g of saturated fat per 100g, making it a very high-fat option.
Manchego: This Spanish sheep cheese comes in varying ages, which affects its moisture and fat content. Cured Manchego can contain up to 24.7g of saturated fat per 100g, placing it at the very high end of the scale.
Feta: While lower in fat than the hard, aged varieties, Feta is still considered to have a significant saturated fat and sodium content. A standard 28g (1 oz) serving typically contains around 4g of saturated fat.
Roquefort: This famous French blue cheese is also made from sheep's milk. Due to its high fat content and moisture, it also contains significant levels of saturated fat.

Sheep Cheese vs. Cow Cheese Saturated Fat Comparison

When evaluating cheese for a heart-healthy diet, it's more useful to compare specific products rather than make generalizations based on the milk source. The table below illustrates the saturated fat content per 100g for several popular cheeses, both from sheep and cow's milk.


Cheese Type	Milk Source	Saturated Fat (per 100g, approx.)	Notes
Pecorino Romano	Sheep	~19.5g	Aged and hard, high concentration.
Cured Manchego	Sheep	~24.7g	Aged and firm, high concentration.
Feta	Sheep/Goat	~14.3g (calculated from 4g/oz)	Softer, but still high in saturated fat.
Cheddar	Cow	~21.7g	A widely consumed, high-fat cow cheese.
Mozzarella (part-skim)	Cow	~10g	A lower-fat option from cow's milk.
Cottage Cheese (low-fat)	Cow	~3.9g	Very low-fat and high-protein option.

Benefits Beyond Saturated Fat

Despite the high saturated fat content, sheep cheese offers several nutritional advantages:

Higher Protein: Sheep's milk contains a significantly higher concentration of protein than cow's or goat's milk. This makes sheep cheese an excellent source of this vital macronutrient for muscle building and satiety.
Easier to Digest: The smaller size of the fat molecules and, in many aged varieties, lower lactose levels can make sheep cheese more digestible for those with sensitivities to cow's milk products.
Vitamins and Minerals: Sheep cheese is a powerhouse of essential vitamins and minerals, including calcium, phosphorus, zinc, and vitamins A, D, and E.

How to Incorporate Sheep Cheese into a Healthy Diet

Rather than avoiding sheep cheese entirely, moderation and smart choices are key. Here are some tips:

Mindful Portion Sizes: Given the rich flavor and high satiety of sheep cheeses like Pecorino, smaller portions can be just as satisfying. Use it as a flavourful garnish instead of a main ingredient. A single ounce is a good guideline for a serving.
Choose Wisely: Opt for varieties that may be relatively lower in fat. For instance, while still significant, feta has a lower total fat and saturated fat content per serving than a hard, aged Pecorino. You can even find reduced-fat feta options.
Pair Strategically: Combine sheep cheese with heart-healthy foods. Crumble feta over a vibrant salad with plenty of vegetables and a vinaigrette, or grate a small amount of Manchego onto whole-grain crackers instead of eating a large wedge on its own.
Substitute in Recipes: Use softer sheep cheeses like ricotta in recipes that call for more saturated alternatives, such as using it as a filling in lasagna.

Conclusion

So, does sheep cheese have a lot of saturated fat? Yes, many popular varieties, especially the hard and aged types like Pecorino Romano and Manchego, are high in saturated fat. However, this is not a reason to eliminate it completely from a healthy diet. Like any rich food, the key is to be mindful of portion sizes and overall intake. By enjoying it in moderation and balancing it with other low-fat, nutrient-rich foods, you can reap its nutritional benefits, including high protein and mineral content, without overdoing it on saturated fat. Always remember to check nutritional labels to confirm the values for the specific brand you are consuming. The unique flavor and easier digestibility of sheep cheese make it a worthwhile addition to a balanced and varied diet, as long as it is consumed with awareness of its fat content.

For more in-depth nutritional comparisons of cheeses, check resources from reputable institutions like Penn State Extension.

Frequently Asked Questions

Yes, as a hard, aged sheep cheese, Pecorino Romano is high in saturated fat. A 100g serving contains approximately 19.5g of saturated fat.

While most sheep cheeses are high in fat, softer and less aged varieties, like Feta, tend to have less saturated fat per serving compared to hard, aged types like Pecorino or Manchego.

Sheep cheese is not inherently healthier in terms of saturated fat. While it offers nutritional benefits like more protein and certain minerals, many common cow's milk cheeses, especially low-fat versions, have lower saturated fat.

Yes, many people find sheep cheese easier to digest. This is attributed to its smaller fat molecules and, in the case of aged cheese, lower lactose levels.

Yes, you can include sheep cheese in a heart-healthy diet, but moderation is crucial. Focus on small portions to enjoy its flavor while controlling your saturated fat intake, as recommended by health guidelines.

The saturated fat in Manchego cheese varies with age. A cured Manchego contains a high amount, with about 24.7g of saturated fat per 100g, making it one of the higher options.

For a lower saturated fat alternative, look for cheeses made from skimmed or low-fat milk, such as part-skim mozzarella, low-fat cottage cheese, or ricotta.