Cheese And Diet: Best Low-Fat Varieties

Cheese is a wonderful source of protein, calcium, and phosphorus, but it's also a major source of saturated fat. This can be a problem if you are following a low-fat diet. The good news is that there are many types of cheese that are lower in fat and calories. These include part-skim mozzarella, string cheeses, farmer's cheese, and Neufchâtel. Goat cheese is lower in fat and has fewer calories than cow's milk cheese. Feta is also a good option, with 77 calories per ounce. If you're looking for an even lower-calorie option, Parmesan cheese has only 20-22 calories per tablespoon.

Less Fattening Cheese Characteristics

Low-calorie cheese options

Cheese is a wonderful source of protein and calcium but can be a major source of saturated fat. If you are watching your calorie intake, there are still plenty of cheese options to choose from. Here are some low-calorie cheeses to satisfy your cravings:

Parmesan

Parmesan is the perfect healthy cheese addition to enhance your pasta dish or hearty soups. With only 20-22 calories per tablespoon, it is also high in protein, which helps to keep you satisfied longer. Parmesan is also a good source of phosphorus, magnesium, and vitamins A and B12.

Part-skim Mozzarella

Part-skim mozzarella cheese packs 70 calories and whole milk is just 85 calories per slice. Mozzarella is one of the healthiest cheeses out there, not to mention its flavourful taste. This high-protein, low-calorie cheese option is a smart choice for those focused on weight loss. It’s still rich in protein and calcium, supporting muscle and bone health.

Camembert

At just 85 calories per ounce, Camembert is a great choice for those looking to indulge in moderation while maintaining a balanced diet. It offers a good source of protein and calcium, supporting bone and muscle health. Its creamy texture and rich flavour allow for smaller portions, helping you enjoy its taste without significantly increasing calorie intake.

Swiss Cheese

One slice of Swiss cheese has approximately 100 calories. Swiss cheese is high in protein and calcium, which support muscle maintenance and bone strength. Its milk flavour and lower sodium content make it a good choice for those watching their salt intake. Swiss cheese is also lower in fat than many other cheeses, fitting well into a balanced, protein-rich diet without significantly increasing calorie consumption.

Cottage Cheese

Cottage cheese is an excellent choice for those looking to lose weight or maintain muscle. It’s low in calories (164 calories for a full cup) and packed with protein. Its high protein content promotes satiety, helping to control appetite, while being low in fat and carbs.

Feta

Feta is a tangy alternative to more fatty cheeses. With 77 calories per ounce, just a half-ounce will transform a salad. Feta is also a good source of conjugated linoleic acid (CLA), a fatty acid linked to reduced body fat and other changes in body composition.

Goat Cheese

Goat cheese has about 75 calories per ounce. This creamy cheese is generally tangy like yogurt. Goat cheese is lower in fat and has fewer calories than cow's milk cheese. It is also lower in lactose than cow’s-milk cheeses and contains proteins that may make it easier to digest.

Low-fat cheese options

Cheese is a wonderful source of protein, calcium, and phosphorus, but it's also a major source of saturated fat. If you are following a low-fat diet, you can still eat cheese, but in moderation. The best option is to use cheese as an accent to dishes rather than as a central ingredient. Aged cheeses like extra-sharp cheddar, Gorgonzola, Parmesan, and Asiago are good for this purpose as they tend to be more flavorful, so a little goes a long way.

There are also many cheeses that are naturally lower in fat and calories. Here are some low-fat cheese options to consider:

• Part-skim mozzarella: This cheese has only 70-85 calories per ounce and is an excellent source of calcium. It's a good option for dishes that use a lot of cheese, like lasagna.
• String cheese: A convenient snack option that is lower in fat.
• Farmer's cheese: A naturally lower-fat option.
• Neufchâtel: A spreadable cheese with about 70 calories per ounce. It's a lower-fat alternative to cream cheese.
• Goat cheese: Goat cheese is lower in fat and calories than cow's milk cheese. It has a tangy flavor and is great for spreading on sandwiches.
• Camembert: This cheese is similar to Brie but has 10 fewer calories per serving. It's a good option for crackers and fruit or baked in a Portobello mushroom.
• Swiss cheese: Swiss cheese has less sodium and fewer grams of carbs than most other cheeses, so it's a good option for people with certain dietary needs, such as those with high blood pressure or diabetes.
• Cottage cheese: A high-protein, low-calorie option that is often recommended for weight loss.
• Ricotta: A creamy Italian cheese with a high amount of whey protein.
• Feta: A tangy, salty cheese that is lower in calories than most other cheeses.

Full-fat cheese alternatives

Cheese is a wonderful source of protein and calcium, but it can also be a major source of saturated fat. If you're looking for full-fat cheese alternatives, there are plenty of options to choose from. Here are some suggestions:

Parmesan Cheese

Parmesan cheese is a great option if you're looking for a low-calorie, full-fat cheese alternative. With only 20 calories per tablespoon, it's the perfect addition to your pasta dishes or soups. Parmesan is also high in protein, which helps keep you feeling full for longer. Look for Parmesan made with simple ingredients like milk, salt, and enzymes, and opt for grated or shredded varieties for convenience.

Part-Skim Mozzarella

Mozzarella is another excellent choice for a low-calorie cheese. Part-skim mozzarella has 70 calories per slice, while whole milk mozzarella has 85 calories. Mozzarella sticks are a great grab-and-go snack, providing 7 grams of protein and 222 mg of calcium. This high-protein, low-calorie option is perfect for those focused on weight loss, as it's still rich in protein and calcium.

Camembert

If you're looking for a soft cheese alternative, Camembert is a great option. With 85 calories per ounce, it offers a good source of protein and calcium. Its creamy texture and rich flavor mean you can enjoy it in smaller portions, making it a great choice for those looking to indulge in moderation while maintaining a balanced diet. Look for lower-fat varieties or opt for organic Camembert made from grass-fed cow's milk.

Swiss Cheese

Swiss cheese is a semi-hard cheese that is lower in sodium and carbohydrates than most other cheeses. It's a good option for those watching their sodium intake or following a low-carb diet, such as keto. One slice of Swiss cheese has approximately 100 calories and provides calcium and protein. Add it to sandwiches, burgers, or soups, or enjoy it with fruit.

Cottage Cheese

Cottage cheese is a low-calorie, high-protein option that is often recommended for weight loss. It can help increase feelings of fullness and reduce overall calorie intake. Look for low-fat or non-fat varieties to enjoy a creamy texture with fewer calories. Cottage cheese is versatile and can be enjoyed on its own or with vegetables or fruit.

Goat Cheese

Goat cheese, or chevre, is lower in lactose than cow's milk cheese and has different proteins that may make it easier to digest. It has about 75 calories per ounce and a tangy, creamy flavor. Use it as a spread on sandwiches or in salads with arugula.

In addition to these options, there are also reduced-fat varieties of many common cheeses, such as cheddar, Monterey Jack, mozzarella, and Swiss. These can be found in most major grocery stores. Remember, when choosing lower-fat cheeses, you may need to compromise on flavor and texture, but some brands are quite good.

Reduced-fat cheese options

If you're looking for cheese that's lower in fat, there are a few options to consider. Firstly, it's important to note that cheese is a great source of protein and calcium, but some varieties are higher in fat and cholesterol than others. Here are some reduced-fat cheese options to satisfy your cheese cravings:

• Part-skim mozzarella: This is a great option if you're looking for a low-calorie cheese that's still an excellent source of calcium. It has around 70-85 calories per ounce, and you can use it in dishes like lasagna or grilled cheese sandwiches.
• String cheeses: These are naturally lower in fat than other types of cheese, making them a good snack option.
• Farmer's cheese: This variety is also naturally lower in fat, so you can enjoy it without worrying about the fat content.
• Neufchâtel: With around 70 calories per ounce, this spreadable cheese is a great alternative to cream cheese. It's lower in fat and some people even prefer its taste.
• Goat cheese: Goat cheese is lower in fat and calories than cow's milk cheese. It's creamy and tangy, making it a delicious spread for sandwiches or a topping for salads.
• Reduced-fat varieties: Many common types of cheese are available in reduced-fat versions, such as cheddar, Monterey Jack, mozzarella, brie, Swiss, Colby, Muenster, and American. These can be found in most major grocery stores, usually near the regular cheese options.

When choosing reduced-fat cheeses, keep in mind that they tend to have a milder flavor, a more rubbery texture, and different cooking characteristics. They may not melt as well under direct heat, so they're better suited for sandwiches, salads, or shredded as toppings.

Health benefits of cheese

Cheese is a wonderful source of protein, calcium, and phosphorus, but it's also a major source of saturated fat. While cheese can be a part of a healthy, well-balanced diet, it's important to consider which types of cheese you're consuming and how much you're eating.

Parmesan Cheese:

• Parmesan has only 20 calories per tablespoon, making it a perfect healthy addition to your pasta dishes or soups.
• It is high in protein, which helps keep you satisfied longer, and supports satiety, aiding in weight management.
• Parmesan is also a good source of calcium, phosphorus, magnesium, and vitamins A and B12, contributing to overall health.
• Its low lactose content makes it a suitable option for those who are lactose intolerant.

Mozzarella Cheese:

• Part-skim mozzarella is a great low-calorie option, with 70-85 calories per slice or stick.
• It is rich in protein and calcium, supporting muscle and bone health.
• Mozzarella sticks are a convenient, low-calorie snack option.

Camembert Cheese:

• Camembert is a soft cheese with a creamy texture and a brie-like flavour, but with fewer calories.
• It offers a good source of protein and calcium, supporting bone and muscle health.
• Its creamy texture and rich flavour allow for smaller portions, helping to indulge in moderation while maintaining a balanced diet.

Swiss Cheese:

• Swiss cheese has lower sodium content compared to other cheeses, making it suitable for those watching their salt intake, including people with high blood pressure.
• It is also lower in carbs, benefiting those with diabetes or following a ketogenic diet.
• Swiss cheese is high in protein and calcium, supporting muscle maintenance and bone strength.

Cottage Cheese:

• Cottage cheese is much higher in protein than other cheeses and is often recommended for weight loss.
• It is low in calories and fat (when choosing the low-fat variety) and can help increase feelings of fullness, reducing overall calorie intake.
• It is a versatile cheese that can be spread on toast, blended into smoothies, added to scrambled eggs, or used as a dip.

Feta Cheese:

• Feta is a tangy, salty cheese that is typically lower in calories than most other cheeses.
• It contains conjugated linoleic acid (CLA), which is associated with reduced body fat and positive changes in body composition.
• Feta can be crumbled over salads, added to eggs, or whipped into a dip to pair with fresh vegetables.

Goat Cheese:

• Goat cheese is lower in lactose than cow's milk cheeses and may be easier to digest for some individuals.
• It is a good source of calcium and provides medium-chain fatty acids, which are rapidly absorbed by the body and less likely to be stored as fat.
• Goat cheese can be added to salads, pizzas, eggs, or whipped into a dip for fruit or vegetables.

Frequently asked questions