Understanding What Is the Healthiest Cheese with the Least Fat?

October 21, 2025 •

4 min read

According to nutritionists, cheese can absolutely be a part of a healthy diet, as long as it's enjoyed in moderation. For those aiming to reduce their fat intake, finding what is the healthiest cheese with the least fat is a common and important question. This guide breaks down the best low-fat options and how to incorporate them into your meals.

Quick Summary

This guide examines the best low-fat and healthy cheese options, comparing their nutritional profiles to help you make informed choices. Learn about cottage cheese, ricotta, mozzarella, and more, with insights on their protein content and best uses in a balanced diet.

Key Points

Cottage Cheese is a Top Contender: Low-fat cottage cheese is often recommended as the healthiest, thanks to its high protein and very low-fat content.
Protein Promotes Fullness: The high protein content in cottage cheese helps you feel full longer, which is beneficial for weight management.
Ricotta is a Versatile, Low-Salt Option: Part-skim ricotta is a light, creamy, and lower-sodium alternative to many other cheeses, great for cooking and spreading.
Part-Skim Mozzarella is Great for Melting: For Italian dishes, part-skim mozzarella offers a delicious, low-fat way to enjoy cheese that melts well.
Use Feta in Moderation: Feta has a strong flavor, meaning a smaller portion can satisfy your cheese craving. You can also rinse it to reduce sodium.
Portion Control is Key: Regardless of the cheese, mindful portion sizes are crucial for maintaining a healthy diet.

The Quest for Low-Fat Cheese

Cheese is a dairy product known for its rich flavor and high fat content, but many varieties offer a healthier profile. The fat content in cheese varies significantly depending on the type of milk used (skim vs. whole) and the production process. Low-fat cheeses are often made with reduced-fat or skim milk, providing a satisfying dairy option with fewer calories and less saturated fat. Making smart choices about the types of cheese you eat can help manage overall fat and calorie consumption, making it easier to stick to weight management or heart-healthy dietary plans.

Top Contenders for the Least Fat

When looking for the healthiest and lowest-fat cheese, several options consistently rise to the top. These cheeses are celebrated for their favorable nutritional balance, offering a good source of protein and calcium with less fat than their full-fat counterparts.

Cottage Cheese

Often hailed as the top pick by dietitians, low-fat (1% or 2%) cottage cheese is a powerhouse of protein and exceptionally low in fat. A half-cup serving of 2% low-fat cottage cheese has about 90 calories and only 2.5 grams of fat, along with a significant 12 grams of protein. This high protein content promotes satiety, which is beneficial for weight management. It's also a good source of phosphorus and calcium, supporting bone health. Its mild flavor and creamy, curd-like texture make it incredibly versatile, suitable for both sweet and savory dishes.

Ricotta Cheese

Part-skim ricotta cheese is another excellent low-fat choice, traditionally made from the leftover whey of other cheeses. Its light and creamy texture, with a slightly sweet flavor, works well in many recipes, from lasagna to spreads. The protein content in ricotta varies by the type of milk, but low-fat versions can still be a great source of this nutrient, along with calcium and vitamin B12. It is naturally lower in sodium than many other cheeses.

Part-Skim Mozzarella

For a cheese that melts beautifully, part-skim mozzarella is a fantastic lower-fat option, especially when compared to full-fat versions. A one-ounce serving of part-skim mozzarella contains approximately 5.68 grams of fat and 7.36 grams of protein. It provides a good source of calcium and has a milder, less salty flavor than many aged cheeses. Part-skim mozzarella is a versatile ingredient for pizzas, salads, and other cooked dishes.

Feta Cheese

While a bit higher in fat than cottage cheese or ricotta, feta is still considered a healthier option due to its strong, tangy flavor. A little goes a long way, so you tend to use smaller portions. Made from sheep's or goat's milk, a one-ounce serving contains around 6 grams of fat and 4 grams of protein. Its nutritional benefits include calcium and, in some traditional varieties, beneficial bacteria for gut health. The salt content can be high, but rinsing it before use can help reduce this.

Swiss Cheese

Swiss cheese is a hard cheese that is naturally lower in both fat and sodium than many other hard cheese varieties. A one-ounce slice contains about 7.88 grams of fat. It's a great source of calcium and offers a nutty, mild flavor, making it a good choice for sandwiches and snacks.

Low-Fat Cheese Comparison

To help you decide which cheese is best for your needs, here is a comparison of the fat and protein content per 100 grams for some popular low-fat options, based on available nutritional data:


Cheese Type (Approx. per 100g)	Fat (g)	Protein (g)
Cottage cheese (1% milk fat)	~1	~11
Cottage cheese (4% milk fat)	~4.2	~11.6
Part-skim mozzarella	~16	~22
Feta cheese	~21	~14

Note: Nutritional values can vary between brands and preparation methods. Always check the specific product's nutrition label for the most accurate information.

Tips for Incorporating Low-Fat Cheeses into Your Diet

Including these healthier cheese options in your meals can be both simple and delicious. Here are some ideas to get you started:

Breakfast Boost: Add a dollop of low-fat cottage cheese or ricotta to your morning oatmeal, yogurt, or scrambled eggs for extra creaminess and protein.
Salad Enhancer: Crumble feta or shred part-skim mozzarella over your salads to add a savory flavor without excessive fat.
Smoothie Ingredient: Blend cottage cheese into smoothies for a creamy texture and a significant protein boost that will keep you full longer.
Pizza and Pasta Companion: Use part-skim mozzarella or low-fat ricotta in homemade pizzas and pasta dishes to enjoy cheesy goodness with fewer calories.
Healthy Snacks: Pair Swiss cheese slices with whole-grain crackers or apple slices for a satisfying and nutritious snack.

Mindful Consumption and Portion Control

Even the healthiest cheeses should be consumed in moderation as part of a balanced diet. A common pitfall is overindulging, negating the benefits of choosing a lower-fat option. Here are a few tips for mindful consumption:

Use as a flavor accent: Instead of making cheese the star of the dish, use it as a flavorful topping. Grating a small amount of a more flavorful cheese like aged Parmesan can add a big impact with a smaller serving.
Read the label: Always check the nutrition label for the specific fat, saturated fat, and sodium content of the cheese you're buying, as these can vary significantly even within the same cheese type.
Portion size matters: Be aware of the recommended serving size (often around 1 ounce) and measure your cheese to avoid over-serving.

Conclusion: The Best Choice for Your Goals

While individual nutritional needs may vary, low-fat cottage cheese stands out as the winner for those seeking what is the healthiest cheese with the least fat. Its high protein-to-fat ratio makes it an excellent option for weight management and general health. However, part-skim mozzarella and ricotta also offer compelling low-fat alternatives for various culinary applications. The key is to choose low-fat varieties and practice portion control to enjoy cheese's flavor and nutritional benefits without compromising your health goals. Remember, a balanced and varied diet is always the healthiest approach.

For more information on dietary choices, consider resources like the Harvard T.H. Chan School of Public Health's nutrition guides.

Frequently Asked Questions

Low-fat cottage cheese (1% milk fat) typically has the lowest fat content, with roughly 1 gram of fat per 100 grams. Fat-free versions of cheeses like cream cheese and ricotta are also available with virtually no fat.

In terms of protein and fat, low-fat cottage cheese can have a similar or even better profile than full-fat Greek yogurt. For example, 100 grams of full-fat cottage cheese might have more protein and less fat than the same amount of full-fat Greek yogurt.

You can reduce the fat by opting for part-skim versions of hard cheeses like mozzarella or cheddar, choosing low-fat fresh cheeses like cottage cheese or ricotta, and controlling your portion sizes. A little of a full-flavored cheese can go a long way.

Feta cheese is naturally lower in fat than many hard cheeses, and reduced-fat feta is also an option. While not as low-fat as cottage cheese, its strong flavor means smaller portions are often used, making it a healthy choice.

Yes, you can eat cheese while trying to lose weight. The key is choosing low-fat, high-protein options like cottage cheese and part-skim mozzarella and practicing portion control to stay within your daily calorie and saturated fat limits.

Fat-free cheeses are an option for reducing fat and calories, but it's important to read the labels. Sometimes, additives are used to compensate for texture, and the flavor may be less robust. Choosing a low-fat option like 1% cottage cheese or part-skim mozzarella often provides a better balance of nutrition and taste.

Aged, hard cheeses like Parmesan and Swiss are naturally low in lactose, making them easier to digest for people with lactose sensitivities. Some cheeses containing live and active cultures, like certain cottage cheeses and feta, may also support gut health.