Nutrition Diet: What is the least fattening type of cheese?

October 9, 2025 •

3 min read

According to a Harvard study, including low-fat cheese in a diet was associated with less long-term weight gain compared to high-fat versions. This raises an important question for many health-conscious individuals: What is the least fattening type of cheese and how can it fit into a balanced nutrition plan? The key lies in selecting the right varieties.

Quick Summary

Compare the nutritional content of popular cheeses to find the best options for a weight-conscious diet. Focus on high-protein, low-fat varieties like cottage cheese, part-skim mozzarella, and ricotta to enjoy cheese while managing calorie intake effectively.

Key Points

Low-fat cottage cheese is often the least fattening type due to its high protein and low calorie content, promoting satiety for weight management.
Part-skim mozzarella is a solid choice for melting cheese applications, offering less fat and calories than its whole-milk counterpart while providing protein and calcium.
Ricotta cheese, especially part-skim, is naturally lower in fat and a great source of beneficial whey protein.
Feta cheese's strong flavor aids portion control, making it a good, lower-calorie option, though its higher sodium content warrants monitoring.
For hard cheese lovers, a little Parmesan or Swiss can go a long way, offering high protein and intense flavor, reducing the amount needed.
Fat content is largely determined by the milk source, so always look for 'low-fat' or 'part-skim' labels for healthier options.
Practicing portion control is crucial, even with low-fat cheeses, to effectively manage overall calorie and fat intake.

Cheese is a versatile and flavorful food that provides important nutrients like protein, calcium, and vitamin B12. However, many types are also high in fat and calories, making portion control and selection important for those focused on weight management or heart health. This guide will explore the cheese varieties with the lowest fat and calorie counts, helping you make informed decisions.

The Top Contenders for Least Fattening Cheeses

Several cheese varieties stand out for their lower fat and calorie content. These are typically fresh cheeses, made with skim or part-skim milk, or those with strong flavors that allow for smaller serving sizes.

Cottage Cheese: The Protein Powerhouse

Low-fat and fat-free cottage cheese is high in protein and low in fat. A half-cup serving of low-fat (1%) cottage cheese contains about 80–90 calories and only 1 gram of fat, with over 11 grams of protein. Its high protein content can help increase feelings of fullness.

Part-Skim Mozzarella: The Melter's Choice

Choosing part-skim mozzarella is a lighter option than whole-milk mozzarella. A one-ounce serving has around 70–80 calories and less than 5 grams of fat. It offers a satisfying flavor and good melting properties.

Ricotta Cheese: Creamy and Lower in Fat

Part-skim ricotta is naturally lower in fat and calories than many creamy cheeses. It's a source of whey protein.

Feta Cheese: Flavorful and Lighter

Feta cheese is lower in calories and fat compared to many aged, hard cheeses. A one-ounce serving provides around 75 calories and 6 grams of fat. Its strong flavor can encourage smaller portions. It is higher in sodium, so moderation is key.

Swiss Cheese: Low Sodium, High Protein

Swiss cheese is a hard cheese that is naturally lower in sodium and fat compared to many other hard cheeses like cheddar. One ounce contains about 110 calories and 8 grams of protein. It's a good source of calcium.

Comparison of Low-Fat Cheeses

A comparison of some common cheese types can be found at {Link: Saga website https://www.saga.co.uk/magazine/health-and-wellbeing/best-cheeses-for-health}.

Key Factors Influencing Cheese Fat Content

The fat content of cheese is influenced by the type of milk used and its moisture content. Cheeses made with lower-fat milk will have fewer calories and less fat.

Practical Tips for Enjoying Cheese on a Diet

Enjoying cheese while managing your weight is possible with the right approach. Here are some strategies:

Prioritize Low-Fat Options: Start by choosing the lowest-fat versions available, such as nonfat cottage cheese or part-skim mozzarella.
Control Portions: Use measuring tools to serve cheese rather than eyeballing. A typical serving is about 1 ounce for hard cheese or 1/2 cup for cottage cheese.
Maximize Flavor: If you enjoy strong-flavored cheeses like Parmesan or feta, use a smaller amount to get a flavor punch without the extra calories.
Pair Wisely: Combine cheese with high-fiber foods like whole-grain crackers, vegetables, or fruit to increase satiety.
Use as a Topping: Instead of making cheese the centerpiece of a meal, use it as a garnish to add flavor. Sprinkle a little finely grated cheese on top of pasta or a salad.

Conclusion: Making Smarter Cheese Choices

While a variety of cheeses can fit into a healthy diet, knowing what is the least fattening type of cheese is an advantage for weight management. Fresh, low-fat options like cottage cheese and part-skim mozzarella typically have the lowest calorie and fat counts, while providing a satisfying dose of protein. Cheeses like feta and Parmesan can also be healthy choices when portion-controlled, thanks to their robust flavor profiles. By understanding the nutritional differences and employing smart strategies like portion control, you can continue to enjoy cheese as part of a balanced and health-conscious diet.

For more in-depth nutritional information, you can consult authoritative sources like the {Link: Harvard T.H. Chan School of Public Health nutritionsource.hsph.harvard.edu/cheese/}.

Frequently Asked Questions

Cottage cheese, particularly the low-fat or non-fat variety, is often recommended for weight loss due to its high protein content and low calories, which helps you feel full for longer periods.

Yes, part-skim mozzarella is healthier because it has a lower butterfat content, resulting in fewer calories and less saturated fat per serving compared to whole-milk mozzarella.

Cottage cheese is high in protein, low in fat (especially low-fat versions), and provides essential nutrients like calcium, phosphorus, and vitamin B12, supporting weight management, bone health, and blood sugar control.

Yes, feta cheese is typically higher in sodium because it is aged in brine. While it's lower in fat and calories than many other cheeses, those monitoring their salt intake should be mindful of portion sizes.

Not necessarily. While some soft cheeses like part-skim ricotta and cottage cheese are low in fat, others like Brie or Camembert can be relatively high in fat and calories. The milk source and moisture content are key factors.

Yes, you can eat cheese in moderation while managing cholesterol. Focus on low-fat versions and be mindful of portion sizes. Some studies even suggest that the calcium in cheese may help reduce saturated fat absorption.

Portion control is crucial because even low-fat cheeses can add up in calories. Using small, measured portions allows you to enjoy the flavor of cheese without exceeding your daily calorie or fat limits.

As cheese ages, it loses moisture and becomes more concentrated, increasing the density of nutrients like fat and calories. This is why aged, hard cheeses are generally more calorie-dense than fresh, soft cheeses.