Is cheese good for cutting or bulking?

October 8, 2025 •

4 min read

Cheese contains high-quality protein, essential vitamins, and minerals, but its calorie and fat density can vary dramatically depending on the type. So, is cheese good for cutting or bulking? The answer depends entirely on your specific dietary phase, goals, and the type of cheese you choose.

Quick Summary

Cheese can be a strategic component of both cutting and bulking diets when selected and portioned correctly. Lower-fat, high-protein options are ideal for cutting to manage calories, while higher-fat, calorie-dense cheeses are excellent for supporting a calorie surplus during bulking.

Key Points

Strategic Selection: The key to using cheese for cutting or bulking is selecting the right type, with low-fat options for cutting and full-fat versions for bulking.
High-Protein Choices: Cottage cheese, parmesan, and part-skim mozzarella are excellent high-protein options that support muscle growth and can be incorporated into either diet with careful portioning.
Portion Control: Cheese is calorie-dense, so mindful portion control—especially during a cut—is essential to stay within your caloric goals.
Caloric Density is a Tool: Utilize the high caloric density of full-fat cheese to easily increase your energy intake for bulking, or opt for lower-calorie versions to manage energy during a cut.
Nutrient Boost: Beyond macros, cheese provides essential micronutrients like calcium and vitamin B12, supporting overall health during both diet phases.
Versatility: Cheese can be a versatile ingredient in both sweet and savory dishes, allowing for creative meal planning that aligns with your fitness objectives.

Understanding the Nutritional Landscape of Cheese

Before deciding how to incorporate cheese into your diet, it's crucial to understand its nutritional profile. As a fermented dairy product, cheese is an excellent source of several key nutrients vital for muscle growth and overall health.

High-Quality Protein: Cheese provides a complete protein, meaning it contains all nine essential amino acids needed for muscle repair and synthesis. It contains both slow-digesting casein and fast-absorbing whey, with cottage cheese being notably high in casein.
Healthy Fats and Calories: Cheese is also a significant source of fat, and therefore, calories. This density can be either an advantage or a disadvantage, depending on your goal. For bulking, extra calories from fat are a bonus, while for cutting, they require careful moderation.
Micronutrient Powerhouse: It is rich in essential micronutrients like calcium for bone health, vitamin B12 for nerve function, and zinc for immune support. Grass-fed cheeses may also contain conjugated linoleic acid (CLA), a healthy fat linked to reduced body fat.

Cheese for Bulking: Adding a Flavorful Calorie Boost

During a bulk, the primary goal is to consume a caloric surplus to fuel muscle growth. In this phase, the higher calorie and fat content of cheese becomes a distinct advantage. Full-fat and hard cheeses are perfect for adding easy, concentrated calories to meals without excessive volume.

Higher Calorie Density: A small amount of full-fat cheddar, for example, packs over 100 calories per ounce, making it a simple way to increase daily intake.
Satisfying Fats: The fat content provides sustained energy and can make meals more satisfying, which is helpful when you're eating more food than usual.
Versatility in Meals: Full-fat cheeses can be melted into sauces for pasta, layered into sandwiches, or added to egg dishes to increase the calorie and protein content.

Cheese for Cutting: Selecting Wisely for a Calorie Deficit

For a cut, the challenge is to maintain a caloric deficit while preserving muscle mass. This requires more strategic cheese selection and strict portion control. The best choices are lower in fat and calories but still provide valuable protein.

Prioritize Low-Fat and High-Protein: Cheeses like low-fat cottage cheese and part-skim mozzarella offer high protein relative to their calories, making them excellent choices.
Use Stronger Flavors Sparingly: Flavorful cheeses like feta or parmesan can be used in smaller amounts to enhance taste without adding excessive calories. For example, a light sprinkle of parmesan can boost flavor in a salad or on roasted vegetables.
Portion Control is King: One ounce (about the size of two dice) is a standard serving. Being mindful of these small portions is essential to avoid derailing your progress.

Bulking vs. Cutting Cheese Comparison


Cheese Type	Protein (per oz)	Calories (per oz)	Best For	Considerations
Full-Fat Cheddar	7g	115	Bulking	High in saturated fat, excellent calorie density.
Part-Skim Mozzarella	7g	70	Cutting	Lighter option, good protein content, versatile.
Full-Fat Swiss	8g	111	Bulking	Good protein, but higher calories for a bulk.
Low-Fat Cottage Cheese	~11g (per 100g)	~23 (per 1oz/28g)	Cutting	Excellent protein-to-calorie ratio, very versatile.
Parmesan	10g	111	Cutting/Bulking	High protein, strong flavor means you need less. Good for either in moderation.
Feta	4g	75	Cutting	Low calories, strong flavor, pairs well with vegetables. Can be high in sodium.
Whole Milk Ricotta	9g (per 1/2 cup)	186 (per 1/2 cup)	Bulking	Higher fat content, rich and creamy for bulking meals.

Practical Ways to Incorporate Cheese into Your Diet

For Bulking

Power Mac & Cheese: Use full-fat cheddar or a blend of cheeses in a homemade, protein-rich mac and cheese.
Cheesy Scrambled Eggs: Stir shredded full-fat cheddar or mozzarella into eggs for a calorie-dense breakfast.
High-Calorie Snacks: Pair aged cheddar with whole-grain crackers and nuts for a nutrient-dense snack between meals.
Stuffed Chicken: Stuff chicken breasts with a mix of ricotta, spinach, and parmesan for a flavorful, high-protein meal.

For Cutting

Cottage Cheese with Fruit: Enjoy a half-cup of low-fat cottage cheese with berries and a sprinkle of cinnamon for a satisfying snack.
Feta Salad: Crumble a small portion of feta over a large salad with lean protein and plenty of vegetables.
Part-Skim Mozzarella Caprese: Create Caprese skewers with cherry tomatoes, basil, and small balls of part-skim mozzarella for a low-calorie, flavorful appetizer.
Cheesy Vegetable Frittata: Use egg whites and a small amount of low-fat cheese like Swiss or feta in a vegetable-packed frittata for a protein boost.

The Final Verdict: It's All About Intentionality

In conclusion, whether cheese is beneficial for your diet depends on your goal and how you choose to use it. It is not inherently 'good' or 'bad' for either cutting or bulking, but rather a tool to be used strategically. For a bulk, the caloric density and fats in full-fat cheese are excellent for achieving a surplus. For a cut, selecting lower-fat, higher-protein varieties and practicing strict portion control is the key to enjoying cheese without hindering fat loss. With a mindful approach, cheese can be a delicious and nutritious part of any fitness diet. Healthline provides more information on the nutrient profiles of various cheeses.

Ultimately, by choosing the right cheese and focusing on portion size, you can reap its nutritional benefits while staying on track with your fitness goals, whether that's adding mass or shedding fat.

Frequently Asked Questions

For bulking, full-fat and calorie-dense cheeses are best for meeting your energy needs. Great options include full-fat cheddar, gouda, Swiss, and whole milk ricotta, which provide ample protein and healthy fats.

Yes, you can eat cheese while cutting. The key is to choose low-fat, high-protein options like cottage cheese, part-skim mozzarella, and feta, and to be mindful of your portion sizes to stay within your calorie deficit.

Yes, cottage cheese is excellent for muscle gain. It is high in protein, particularly casein, a slow-digesting protein that provides a sustained release of amino acids to muscles, making it ideal for recovery.

Most cheeses contain saturated fat, but the amount varies significantly. Harder, full-fat cheeses tend to be higher, while lower-fat options like part-skim mozzarella and cottage cheese have considerably less.

When cutting, it is best to stick to small, mindful portions, typically around 1 ounce (28 grams) per serving for hard cheeses or a half-cup for cottage cheese, to manage your calorie and fat intake.

Among common cheeses, Parmesan has one of the highest protein contents per ounce. However, low-fat cottage cheese offers an excellent protein-to-calorie ratio, allowing for a larger, more filling serving.

Yes, as a dairy product, cheese provides a complete protein, containing all the essential amino acids necessary for muscle repair and bodily functions.