How much fibre is in soft cheese?

November 29, 2025 •

3 min read

Dairy products, including soft cheeses, do not naturally contain dietary fiber, which is found exclusively in plant-based foods. The fermentation process that creates soft cheese removes any trace of fiber, leaving the final product with virtually zero fiber content.

Quick Summary

Soft cheese, along with all other dairy products, contains no naturally occurring dietary fiber, as fiber is only found in plant-based foods. The final product is void of fiber because the milk fermentation process removes it. To add fiber to your diet, pair soft cheese with fiber-rich foods like fruits, vegetables, or whole-grain crackers.

Key Points

No Natural Fibre: All soft cheeses, like other dairy products, contain zero naturally occurring dietary fiber.
Plant-Based Source: Fiber is found exclusively in plant-based foods, not animal products like cheese.
Cheesemaking Process: The milk fermentation process and subsequent processing remove any trace of fiber.
Pairings are Key: To increase your fiber intake, serve soft cheese with high-fiber plant-based foods such as whole-grain crackers, fruits, and nuts.
Look for Added Fibre: Fiber may only be present in certain manufactured cheese products if explicitly added by the manufacturer.
Nutritional Focus: Soft cheese provides protein and calcium but does not contribute to your daily fiber goals.

The Zero-Fibre Truth About Soft Cheese

Soft cheese, from creamy Brie to tangy feta, is a delicious staple in many cuisines. However, when it comes to dietary fiber, the reality is simple: soft cheese contains none. This fact stems from the fundamental nature of fiber itself. Dietary fiber, also known as roughage, is the indigestible part of plant-based foods that helps promote healthy digestion and gut health. Since cheese is an animal-based product derived from milk, it is completely devoid of fiber.

Why Soft Cheese Lacks Fibre

The cheesemaking process removes all fiber. First, milk is curdled using an acid and an enzyme called rennet, separating it into curds and whey. The soft curds are then processed further to become various types of cheese. Throughout this process, any trace amounts of plant-based material that might have been present are eliminated. Because fiber is a plant-based carbohydrate, and milk is an animal product, the absence of fiber is a direct result of the food's origin.

Comparison of Common Soft Cheeses and Their Fiber Content

To illustrate the lack of fiber, consider the nutritional breakdown of several popular soft cheeses. These values are based on standard 100g servings and demonstrate a consistent pattern across all dairy cheese varieties. The only exceptions are processed cheese products to which fiber has been artificially added by the manufacturer, such as certain yogurts and spreads.


Cheese Type	Fiber Content (per 100g)	Primary Source	Notes
Brie	0g	Cow's Milk	Trace carbohydrates, no fiber.
Camembert	Nil	Cow's Milk	Similar to Brie, trace carbohydrates only.
Feta	0g	Sheep's/Goat's Milk	Often packed in brine, no fiber.
Cream Cheese	0g	Cow's Milk/Cream	High in fat, no fiber.
Goat Cheese (Soft)	0g	Goat's Milk	Contains no carbohydrates or fiber.
Cottage Cheese	Nil	Cow's Milk	High protein, no fiber.

Boosting Fibre Intake When Eating Soft Cheese

While soft cheese itself doesn't contribute to your daily fiber goals, it can be a delicious component of a fiber-rich meal. The key is to pair it with plant-based foods. Here are a few creative ways to combine soft cheese with fiber:

Pair with Whole-Grain Crackers: Instead of refined, white crackers, opt for whole-grain or seed-based varieties to add a satisfying crunch and a good source of fiber to your cheese board.
Serve with Fruit and Nuts: A classic pairing, soft cheeses like Brie are excellent with sliced apples, pears, grapes, or dried figs. Add a handful of walnuts or almonds for extra fiber and texture.
Use in Salads: Crumble feta or goat cheese over a bed of leafy greens, spinach, or kale. Add other fiber-rich vegetables like bell peppers, cucumbers, and tomatoes.
Incorporate into Recipes: Use cream cheese in a healthy vegetable dip or a stuffed bell pepper recipe. Mix it with herbs and spread it on high-fiber toasted bread.

The Difference Between Dairy and Plant-Based Fibre

The lack of fiber in soft cheese highlights a key distinction in nutritional science. Fiber is a type of carbohydrate, but unlike sugars and starches, it cannot be broken down and absorbed by the body. It is crucial for digestive health, helps regulate blood sugar, and can lower cholesterol. Dairy products, conversely, contain other beneficial nutrients like protein and calcium, but do not contribute to fiber intake. For adequate fiber, you must look to sources like fruits, vegetables, nuts, and whole grains.

Conclusion

In summary, soft cheese is not a source of dietary fiber. This is due to its animal origin and the natural processes involved in cheesemaking. To achieve a balanced diet rich in fiber, it is essential to pair soft cheese with other plant-based foods. This approach allows you to enjoy the flavor and nutritional benefits of cheese while ensuring you meet your daily fiber requirements from sources that naturally contain it.

For more information on the nutritional composition of dairy products, you can explore resources such as the Dairy Foods Magazine.

Frequently Asked Questions

No, cheese naturally contains no dietary fiber. As a dairy product, its nutrients come from milk, which is an animal-based source.

No, animal products like dairy and meat do not contain fiber. Fiber is exclusively found in plant-based foods such as fruits, vegetables, and whole grains.

No, cream cheese has zero grams of fiber per serving.

Pairing soft cheese with high-fiber foods is the best method. Try serving it with whole-grain crackers, fresh fruit like apples or figs, or a sprinkle of nuts and seeds.

Dietary fiber is an indigestible carbohydrate from plants that promotes digestive health, regulates blood sugar, and can help lower cholesterol levels.

Some manufactured dairy products, like certain yogurts or cheese spreads, may have fiber added by the manufacturer. However, natural cheese itself does not contain any fiber.

Because cheese contains no fiber, eating a large amount of it or an unbalanced diet high in dairy and low in fiber could contribute to constipation for some individuals.