12 Best Low-Fat Cheeses for Weight Loss (Healthy, Tasty, and Backed by Science)

Can you enjoy cheese and still lose weight? The answer might surprise you: absolutely, yes. Cheese often gets a bad rap when it comes to dieting, especially because it's associated with being high in fat and calories. But the truth is, not all cheeses are created equal. In fact, there are many low-fat cheeses that can actually help support weight loss, as long as you eat them in the right way and right amount.

If you're someone who loves cheese but is trying to watch your weight, you're in luck. In this article, we'll explore the healthiest low-fat cheeses, how they can be part of a smart weight loss plan, and which ones taste the best while still being good for your body. Let's dig in.

Can Cheese Be Part of a Healthy Weight Loss Diet?

Most people assume cheese should be avoided during a weight loss journey. After all, it’s rich, creamy, and often high in fat. But here's the thing: fat isn’t always the enemy, and neither is cheese. When eaten in moderation, cheese can actually help you feel fuller longer, thanks to its protein and fat content. That means you may end up eating less overall.

Cheese is also a good source of calcium, which supports healthy bones and muscles. Some cheeses even contain probiotics—friendly bacteria that are great for gut health, which plays a role in metabolism and weight regulation.

The trick is to choose wisely. You want cheeses that are lower in fat and calories, but still high in protein. These types of cheese offer the satisfaction of flavor and fullness without packing on extra calories.

What Makes a Cheese "Healthy"?

When we say "healthy cheese," we’re not just talking about low fat. There are a few key factors that make a cheese a better choice for weight loss:

• Lower in saturated fat: Saturated fat isn’t always harmful, but consuming too much of it can raise cholesterol and increase the risk of heart disease.
• High in protein: Protein keeps you full longer and helps maintain muscle while losing weight.
• Moderate to low in sodium: Some cheeses are very salty, which can contribute to bloating and high blood pressure.
• Contains probiotics: Not essential, but a nice bonus for gut health.

Also, serving size matters a lot. Even a low-fat cheese can become unhealthy if you eat too much of it. Typically, a single serving of cheese is about 1 to 1.5 ounces—roughly the size of your thumb.

12 Best Low-Fat Cheeses for Weight Loss (Ranked)

Let’s take a closer look at the best low-fat cheeses that can actually support your weight loss journey. These cheeses are healthy, satisfying, and easy to incorporate into everyday meals.

1. Part-Skim Mozzarella

Part-skim mozzarella is a classic choice for anyone trying to eat healthier. It’s lower in fat than the whole milk version but still offers that stretchy, satisfying texture we all love.

A 1-ounce serving contains about 70 calories, 5 grams of fat, and 7 grams of protein. It’s a great option for topping salads, making healthy homemade pizzas, or enjoying with fresh tomatoes and basil.

2. Low-Fat Cottage Cheese

Cottage cheese is a superstar when it comes to weight loss. It’s incredibly high in protein—about 13 grams in a half-cup serving—and low in fat if you choose the 1% or fat-free version.

It’s also very versatile. You can eat it plain, mix it with fruit, or even use it as a base for dips and spreads. Plus, it’s one of the more affordable healthy cheeses out there.

3. Low-Fat Ricotta

Ricotta cheese has a creamy, mild flavor and works well in both savory and sweet dishes. Low-fat ricotta offers around 6 grams of protein and 2.5 grams of fat per 1/4 cup serving.

It’s delicious when added to lasagna, spread on whole grain toast, or mixed with cinnamon and honey for a high-protein dessert.

4. Neufchâtel Cheese

Neufchâtel is often called the "healthier cream cheese." It tastes almost identical to regular cream cheese but contains about a third less fat.

This makes it a great spread for bagels or a smart substitute in recipes that call for cream cheese. It’s creamy, tangy, and satisfying—without the extra fat.

5. Parmesan (In Moderation)

Parmesan is a hard cheese that’s packed with flavor. Because it’s so strong, you only need a little bit to get a lot of taste.

A tablespoon of grated Parmesan has about 22 calories, 1.4 grams of fat, and 2 grams of protein. It’s perfect for sprinkling over salads, soups, or pasta dishes without adding a ton of calories.

6. Low-Fat Feta

Traditional feta cheese is made from sheep or goat milk and can be fairly high in fat. However, many brands now offer low-fat or reduced-fat versions that keep the flavor without all the calories.

Crumbled feta adds a salty, tangy kick to salads, grain bowls, and roasted vegetables. A 1-ounce serving usually has about 50–60 calories and 4 grams of fat.

7. Laughing Cow Light Cheese Wedges

These individually wrapped cheese wedges are low in calories and super convenient. One wedge typically has 30–35 calories and 2 grams of fat.

They’re perfect for spreading on whole grain crackers or adding to sandwiches for a creamy boost. Plus, they come in fun flavors like garlic herb or Swiss.

8. Goat Cheese (In Moderation)

Goat cheese naturally has less fat than many cow’s milk cheeses and is easier to digest for some people. It’s also flavorful enough that you don’t need much to enhance a dish.

A 1-ounce serving has around 75 calories and 6 grams of fat. Use it in salads, omelets, or as a topping for whole grain toast.

9. String Cheese (Light Versions)

String cheese isn’t just for kids’ lunchboxes. Light versions of string cheese, especially those made from part-skim mozzarella, are a handy snack that offers about 50–60 calories and 6–7 grams of protein.

They’re portable, portion-controlled, and satisfy your cheese craving without overdoing it.

10. Reduced-Fat Swiss Cheese

Swiss cheese has a mild, nutty flavor and holes that make it recognizable. Reduced-fat versions cut the calories and fat but still offer about 7 grams of protein per slice.

It melts well, making it great for sandwiches, omelets, or wraps.

11. Vegan Cheese (Low-Calorie Options)

Not all vegan cheeses are low in fat, but some brands are starting to offer lower-calorie, plant-based options made from ingredients like tofu or almond milk.

They’re a good choice for people avoiding dairy or looking for an alternative with less saturated fat. Just make sure to read the label—some vegan cheeses are highly processed and contain lots of sodium.

12. Fat-Free Cream Cheese (In Moderation)

If you love cream cheese, the fat-free version might be a satisfying substitute. It’s not quite as creamy, but it still works well as a spread.

A 1-tablespoon serving has about 30 calories and virtually no fat. It’s best used in moderation, since it can be a bit bland on its own.

Tips for Eating Cheese and Losing Weight

Enjoying cheese while trying to lose weight is all about strategy. First, keep your portions in check. It’s easy to go overboard, especially with shredded or melted cheese. Stick to 1-ounce servings when possible.

Second, use cheese to complement healthy meals. Add a sprinkle of feta to your salad or a few slices of low-fat Swiss to a veggie wrap. Cheese can help you feel full, which means you’re less likely to snack later on.

Also, try pairing cheese with fiber-rich foods like fruits, veggies, and whole grains. This combination helps slow digestion, keeps you full, and stabilizes blood sugar levels.

Lastly, avoid pairing cheese with heavily processed carbs like white bread or pizza crust. These combinations can quickly turn a healthy snack into a calorie bomb.

What to Avoid When Choosing Cheese

Not all cheeses are created equal. Some types are ultra-processed and packed with unhealthy additives, salt, or preservatives.

Be wary of:

• Cheese spreads or sauces with long ingredient lists
• Full-fat versions of processed cheeses like American singles
• Highly salty cheeses that may cause bloating

Always read the label. Look for cheeses with simple ingredients and no artificial additives. If it says "pasteurized processed cheese food," it’s not a great option.

Frequently Asked Questions (FAQs)

1. What is the best cheese to eat if I’m trying to lose weight?

The best cheeses for weight loss are those that are low in fat and calories but still high in protein. Some great options include cottage cheese, part-skim mozzarella, and ricotta made from skim milk. These cheeses help you feel full longer without adding too many calories.

2. Can I eat cheese every day and still lose weight?

Yes, you can eat cheese daily in moderation and still lose weight. The key is portion control and choosing lower-fat options. Stick to around 1 to 2 ounces per day and balance it with vegetables, whole grains, and lean protein.

3. Is full-fat cheese bad for weight loss?

Full-fat cheese isn’t necessarily bad—it’s just higher in calories and fat, which can make it easier to exceed your calorie needs if you’re not careful. If you love full-fat cheese, enjoy it in small amounts and balance the rest of your diet accordingly.

4. Are low-fat cheeses less nutritious than regular cheese?

Not always. While some low-fat cheeses may have slightly less fat-soluble vitamins (like vitamin A), they often have similar levels of calcium and protein. Just be mindful of sodium and additives in highly processed versions.

5. Is vegan cheese a better option for weight loss?

Not necessarily. Many vegan cheeses are high in starches, oils, and fillers that can add unwanted calories. Some may have little to no protein. If you're opting for vegan cheese, look for options with clean ingredients and added protein.

6. How much cheese should I eat per serving if I’m watching my weight?

A standard serving of cheese is about 1 ounce (roughly the size of a pair of dice). Stick to one serving per snack or meal, especially if you’re trying to manage calories.

7. Which cheeses are naturally low in fat?

Cheeses like cottage cheese, ricotta (skim or part-skim), mozzarella (part-skim), feta, and goat cheese are naturally lower in fat than hard, aged cheeses like cheddar or gouda.

8. Does cheese slow down metabolism?

No, cheese doesn’t slow down your metabolism. In fact, the protein in cheese can help preserve lean muscle mass, which supports a healthy metabolism during weight loss.

9. Can lactose-intolerant people still eat cheese for weight loss?

Yes. Many cheeses, especially aged ones like cheddar, parmesan, and Swiss, are naturally low in lactose. Lactose-free and plant-based options are also available.

10. What’s the healthiest way to add cheese to my meals?

Add cheese to whole foods like salads, eggs, roasted vegetables, and whole grain wraps. Avoid combining cheese with processed carbs (like chips or white bread) to keep your meals more weight-loss friendly.

11. Is vegan cheese better for weight loss?

Not always. Some vegan cheeses are lower in fat, but others are highly processed and high in sodium. Always check the nutrition label.

Final Thoughts: You Don’t Have to Give Up Cheese to Lose Weight

Cheese doesn’t have to be the enemy of a healthy diet. When you choose the right types and eat them in moderation, cheese can actually support weight loss. The key is knowing which ones to enjoy and how to pair them with other nutritious foods.

Whether you love the creamy texture of ricotta or the salty punch of feta, there’s a low-fat cheese that fits your goals and taste buds. So go ahead and enjoy your favorite cheeses—smartly, mindfully, and deliciously.