What Type of Cheese Has the Lowest Amount of Fat?

November 5, 2025 •

3 min read

According to the British Heart Foundation, standard cottage cheese contains just 6% fat, making it one of the top contenders for a low-fat dairy option. But when searching for the answer to what type of cheese has the lowest amount of fat, the best choice depends on whether you prefer fresh, soft, or hard cheeses and how you plan to use them.

Quick Summary

This guide reveals the lowest-fat cheese types, including cottage cheese, ricotta, and low-fat mozzarella. It explores the nutritional benefits of each option, discusses the manufacturing process for reduced-fat cheeses, and provides tips for incorporating them into a healthy diet.

Key Points

Cottage Cheese: Fat-free and low-fat (1-2%) are among the lowest in fat and high in protein.
Ricotta Cheese: Part-skim is a creamy, lower-fat option for sauces and fillings.
Mozzarella: Part-skim is good for melting, offering lower fat, protein, and calcium.
Production Methods: Low-fat cheese uses skim milk and techniques to maintain texture and flavor.
Mindful Consumption: Use flavorful cheeses sparingly or grate them to control fat intake.
Healthy Swaps: Substitute lower-fat cheeses or alternatives for higher-fat options.

The Healthiest Cheese Champions

While fat-free versions exist for many varieties, some cheese types are naturally lower in fat. These options are often made from milk with less fat to begin with, or their production process results in lower fat concentration.

Cottage Cheese: The Protein Powerhouse

Cottage cheese, particularly low-fat (1% or 2%) and fat-free versions, is consistently ranked as one of the cheeses with the lowest amount of fat. It offers high protein, aiding in satiety and muscle maintenance, and a typical half-cup serving of low-fat (2%) provides about 90 calories and only 2.5 grams of fat. Its mild flavor and curdy texture make it versatile in various dishes, from dips to breakfast bowls.

Part-Skim Ricotta: The Creamy Alternative

Part-skim ricotta cheese is another excellent low-fat option. Traditionally made from leftover whey, it offers a creamy texture and milder flavor compared to cottage cheese, with a much lower fat content than mascarpone. With approximately 8 grams of fat per 100 grams, it's suitable for dishes like lasagna or as a base for desserts.

Part-Skim Mozzarella: The Melty Favorite

For melting cheese, part-skim mozzarella is a great choice with significantly lower fat than full-fat versions, containing around 4.5 grams of fat per ounce. It melts well and is a good source of protein and calcium, making it ideal for healthier Italian dishes.

The Low-Fat Cheese Production Process

Producing low-fat cheese involves specific techniques. It typically starts with skim or low-fat milk. Lactic acid-producing cultures and rennet are added, and cheesemakers often use lower cooking temperatures and may wash the curds. Additives can be used to improve texture and meltability, compensating for reduced fat.

Comparison of Cheese Fat Content

Here is a comparison table of approximate fat content for common cheeses per 1 oz (28g) serving, based on USDA data. Values can vary.


Cheese Type	Approximate Fat (g) per 1 oz / 28g serving	Primary Use	Texture	Notes
Fat-Free Cottage Cheese	~0.1g	Salads, dips, breakfast	Soft, curdy	Highest protein, lowest fat
Low-Fat (1-2%) Cottage Cheese	0.8g - 1.4g	Salads, dips, breakfast	Soft, curdy	Versatile and high in protein
Fat-Free Ricotta	0.0g	Lasagna, fillings, spreads	Soft, creamy	Excellent for creamy sauces
Part-Skim Ricotta	~2.9g	Lasagna, fillings, spreads	Soft, creamy	Creamy texture, lower fat
Part-Skim Mozzarella	~4.5g	Pizza, sandwiches, pasta	Soft, stringy	Melts well, less fat
Goat Cheese (Chèvre)	~6.5g	Salads, spreads, appetizers	Soft, tangy	Naturally lower fat, distinct flavor
Feta Cheese	~6.5g	Salads, eggs, roasted vegetables	Crumbly, salty	Strong flavor, use less
Full-Fat Cheddar	~9.0g	Sandwiches, sauces, cooking	Semi-hard	Rich flavor, higher in fat

Smart Ways to Enjoy Low-Fat Cheese

Beyond selecting low-fat varieties, consider these strategies:

Maximize flavor with less: Use strong cheeses like feta or aged Parmesan sparingly.
Grate instead of slice: Grating distributes flavor effectively, allowing you to use less.
Incorporate into recipes: Use low-fat cheeses as an accent rather than the main ingredient.
Pair with fiber: Combine cheese with vegetables or whole grains to increase fullness.
Use as a swap: Experiment with low-fat versions or alternatives like strained Greek yogurt.

Conclusion

When asking what type of cheese has the lowest amount of fat, fresh, soft cheeses and their reduced-fat versions are key. Low-fat cottage cheese, part-skim ricotta, and part-skim mozzarella offer low fat and high protein, fitting well into a healthy diet. Understanding nutrition facts and production helps make informed choices. Incorporating lower-fat cheeses and practicing portion control allows you to enjoy cheese as part of a balanced lifestyle. The variety available means flavor doesn't have to be sacrificed. For more information, consult resources like the USDA FoodData Central.

Choosing the lowest amount of fat cheese

Fat-free cottage cheese is the lowest fat, with almost no fat and high protein.
Reduced-fat options like part-skim mozzarella and cheddar offer good flavor with less fat.
Strong flavors help moderation; use less feta or Parmesan for a satisfying taste.
High-moisture cheeses like ricotta and mozzarella are often healthier than hard, aged ones.
Milk source matters; cheeses from skim milk have less fat than those from whole milk.

Frequently Asked Questions

Fat-free cottage cheese is the absolute lowest in fat, containing nearly zero grams of fat per serving.

Yes, feta cheese is relatively low in fat compared to many hard cheeses, but it is high in sodium. Using it in moderation can be a good strategy.

Full-fat mozzarella contains around 22 grams of fat per 100 grams, while part-skim mozzarella has significantly less, at approximately 16 grams per 100 grams.

Yes, but be aware that low-fat cheeses may melt differently than full-fat varieties. They might become slightly rubbery or not melt as smoothly, so some experimentation may be required.

No. While it has less fat and fewer calories, portion control is still important for a balanced diet. It is still a calorie-dense food, and consuming too much can add up.

For a lower-fat spread, consider using a light cream cheese or a fat-free cream cheese alternative made from strained Greek yogurt.

To enhance flavor, pair low-fat cheese with flavorful ingredients like fresh herbs, spices, or aged, hard cheese in smaller quantities. The stronger flavor can compensate for the richness lost by reducing fat.