Which Cheese is Not Fatty? Your Guide to Low-Fat Varieties

December 11, 2025 •

4 min read

According to the USDA, a half-cup serving of low-fat (1%) cottage cheese contains just 1 gram of saturated fat, making it one of the top choices when asking which cheese is not fatty. This article explores various low-fat cheese varieties, their nutritional profiles, and how to incorporate them into a balanced diet.

Quick Summary

This guide provides a comprehensive breakdown of cheeses with low fat content, highlighting options like cottage cheese, ricotta, and part-skim mozzarella. It compares their nutritional values and suggests practical ways to enjoy them while maintaining a healthy lifestyle.

Key Points

Cottage cheese is a very low-fat option: It is available in 1% or 2% milkfat versions and is high in protein, making it ideal for managing weight.
Part-skim ricotta is a creamy, low-fat alternative: This cheese is made from whey and is a great option for spreads, fillings, and baked goods, with significantly less fat than whole-milk ricotta.
Part-skim mozzarella offers a melting experience with less fat: It contains less saturated fat and calories than its whole-milk version, making it perfect for pizzas and casseroles.
Feta cheese provides big flavor in smaller portions: Its tangy, salty taste means you can use less of it to flavor dishes, helping to control calorie and fat intake.
Low-fat versions are available for many types of cheese: Look for reduced-fat cheddar, Swiss, or fat-free cream cheese to enjoy the taste you love with fewer calories.
Pay attention to portion sizes and sodium levels: Even lower-fat cheeses can be high in sodium, so check labels and enjoy in moderation.
Fat content is influenced by cheesemaking: Fresh, soft cheeses and those made from skim milk naturally contain less fat than hard, aged cheeses or triple-cream varieties.

Understanding Fat Content in Cheese

Cheese is a dairy product known for its wide variety in flavor, texture, and nutritional content. The fat content can vary drastically, from triple-cream cheeses that are exceptionally high in fat to fresh, low-fat options. This variation is determined by the milk used (full-fat, skim, etc.) and the cheesemaking process. Harder, aged cheeses tend to have lower moisture and more concentrated fat, while fresh, soft cheeses often have higher moisture and less fat, making them better choices for a low-fat diet.

Top Low-Fat Cheese Options

For those looking to reduce their fat intake, several types of cheese stand out as excellent choices. These options are often made from skim or part-skim milk and include fresh cheeses that aren't aged for long periods.

Cottage Cheese: Often cited as the ultimate low-fat cheese, cottage cheese is available in fat-free or low-fat (1% or 2%) varieties. It's a fresh, mild-flavored cheese with a high protein content that promotes satiety, making it an excellent choice for weight management.
Ricotta: Part-skim ricotta cheese is made from whey and is significantly lower in fat than its full-milk counterpart. It offers a creamy texture and is versatile in both sweet and savory dishes, from lasagna to spreads.
Part-Skim Mozzarella: A staple for melting, part-skim mozzarella contains less fat and fewer calories than whole-milk versions while still providing a good source of calcium and protein. It's a great ingredient for pizzas, casseroles, and salads.
Feta: While slightly higher in fat than cottage cheese, feta is a flavorful option that is relatively lower in calories compared to many aged cheeses. Its strong, tangy flavor means a little goes a long way, helping with portion control. It is traditionally made from sheep's milk or a blend of sheep's and goat's milk.
Goat Cheese: Certain types of goat cheese can be lower in fat and calories than cow's milk cheeses and are sometimes easier for people with lactose sensitivities to digest.
Low-Fat Swiss: Known for its nutty flavor, low-fat Swiss cheese offers a good source of calcium and protein with less fat and sodium compared to many other varieties.

Comparison of Low-Fat vs. Full-Fat Cheeses


Feature	Low-Fat Cottage Cheese (1%)	Part-Skim Ricotta	Full-Fat Cheddar	Full-Fat Brie
Fat (per 100g)	Approx. 1-2g	Approx. 8g	Approx. 33g	Approx. 28g
Protein (per 100g)	Approx. 11-13g	Approx. 10.4g	Approx. 25g	Approx. 27.7g
Calories (per 100g)	Approx. 98 kcal	Approx. 118 kcal	Approx. 404 kcal	Approx. 334 kcal
Texture	Soft, curdy, grainy	Creamy, smooth, soft	Hard, firm, crumbly	Soft, buttery
Common Uses	Salads, spreads, bowls	Lasagna, pasta, desserts	Sandwiches, sauces	Cheese boards

Tips for Including Low-Fat Cheese in Your Diet

Incorporating lower-fat cheeses into your daily meals is simple and can boost flavor without excessive fat. Consider these tips:

Use it as a dip or spread: Blend low-fat cottage cheese or part-skim ricotta with herbs and spices for a healthy, protein-rich dip for vegetables or a spread for toast.
Enhance salads: Crumble feta or a few cubes of low-fat mozzarella over your salad for a salty, savory kick.
Boost breakfast: Stir cottage cheese into scrambled eggs or use it as a base for a high-protein fruit bowl.
Try it in baked goods: Ricotta can be a fantastic, moistening ingredient in baked goods like pancakes or muffins.
Be mindful of sodium: While some low-fat cheeses like cottage cheese can be high in sodium, many brands offer lower-sodium versions. Check the labels to manage your intake.

The Importance of Balanced Choices

Choosing low-fat cheese can support health goals like weight management and heart health by reducing saturated fat and calorie intake. However, it's also important to remember that all cheese, regardless of its fat content, can be part of a healthy diet when consumed in moderation. The key is balance and portion control. Some research even suggests that certain full-fat dairy products, in moderation, can be healthy due to components like conjugated linoleic acid (CLA), which may help ease inflammation. Always read nutrition labels, pay attention to serving sizes, and choose the cheese that best fits your dietary needs and lifestyle. For detailed nutritional information on various foods, consult reliable sources like the USDA's FoodData Central.

Conclusion

For those seeking to reduce their fat intake, excellent cheese options exist that don't sacrifice flavor. Low-fat cottage cheese, part-skim ricotta, part-skim mozzarella, and feta are all versatile and nutritious choices. By making smart selections and practicing moderation, you can continue to enjoy cheese as part of a healthy and balanced diet. Prioritize varieties that are higher in protein and lower in saturated fat to support your overall wellness goals.

Frequently Asked Questions

Yes, cottage cheese is one of the lowest-fat cheese options available, especially when you choose the low-fat (1% or 2%) or fat-free varieties.

Part-skim mozzarella is the low-fat version of mozzarella. It is lower in fat and calories than whole-milk mozzarella while still providing a good source of protein and calcium.

Compared to many other cheeses, feta is relatively low in fat. Its strong, salty flavor allows you to use smaller quantities to achieve a satisfying taste, which helps manage overall fat intake.

Part-skim ricotta is a great low-fat choice, offering a smooth, creamy texture and a good amount of protein. It is particularly versatile for both sweet and savory dishes.

While hard cheeses generally have more concentrated fat, some varieties offer lower-fat versions, like reduced-fat Swiss or fat-free cheddar. Parmesan is also used in small quantities due to its strong flavor.

Low-fat cheeses still provide essential nutrients like calcium and protein, supporting bone and muscle health. Choosing these varieties helps to reduce saturated fat intake, which is beneficial for heart health and weight management.

To substitute, you can swap full-fat cheese for low-fat versions in recipes, use smaller portions of intensely flavored hard cheeses like Parmesan, or use soft, flavorful options like feta or goat cheese.