Best Low-Fat Cheeses: Healthy Options For Cheese Lovers

Cheese is a beloved food for many, but it often gets a bad rap for being high in saturated fat and salt. However, it can be enjoyed as part of a healthy, balanced diet in moderation. While some varieties are indeed high in saturated fat, there are several types of cheese that are lower in saturated fat and can be part of a heart-healthy or weight-loss diet. This includes fat-free or low-fat versions of popular cheeses like Swiss, cottage, ricotta, mozzarella, and cheddar. Hard cheeses like Parmesan, cheddar, and Swiss are also lower in lactose, making them suitable for those with lactose sensitivities. Additionally, goat's cheese is lower in lactose than cow's milk cheese and contains more medium-chain fatty acids, which are less likely to be stored as body fat. So, which cheeses are your best bet if you're watching your saturated fat intake?

Fat-free Swiss cheese

Swiss cheese is a popular choice for sandwiches, paninis, and quiches, and it can be enjoyed without the fat by using fat-free Swiss cheese. This variety of cheese is typically made with skim milk and other ingredients like water, whey protein concentrate, salt, and natural Swiss flavouring. It has zero grams of fat and is also lower in calories than its full-fat counterpart.

However, due to the lack of fat, this cheese may not melt as well as regular Swiss cheese, so it may not be ideal for recipes where melting is required. It is best suited for quick snacks or as an addition to sandwiches.

Tips for Choosing and Using Fat-Free Swiss Cheese:

• Use it in sandwiches, paninis, or as a topping for pizzas, burgers, or casseroles.
• Shred or cut it into thin slices for the best melting results if melting is required.
• Combine it with other low-fat or fat-free ingredients to create healthier meals or snacks.
• Always check the food labels to ensure the product meets your dietary needs and preferences.
• Store it properly to maintain freshness and extend its shelf life.

Other Low-Fat Cheese Options:

In addition to fat-free Swiss cheese, there are several other low-fat or fat-free cheese options available, such as:

• Cottage cheese with 2% milkfat
• Part-skim ricotta cheese
• Part-skim mozzarella
• Neufchâtel cheese
• Fat-free cream cheese
• Low-fat or fat-free American cheese
• Fat-free cheddar cheese

Cottage cheese with 2% milk fat

Cottage cheese is a soft, white, creamy cheese with a mild flavour. It is considered a fresh cheese, so it does not undergo an ageing or ripening process to develop flavour. It is made from the curds of various levels of pasteurised cow's milk, including non-fat, reduced-fat, or regular milk. It is also offered in different curd sizes, including small, medium, or large, and is available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties.

Cottage cheese is highly nutritious, making it a popular choice for athletes and those looking to lose weight or build muscle. It is high in protein and contains essential nutrients such as vitamin B12, selenium, riboflavin, phosphorus, and calcium. It is also a good source of folate, vitamin B6, choline, zinc, and copper.

The USDA classifies cottage cheese into three varieties based on milk fat content: regular, low-fat or reduced-fat, and non-fat or dry curd. Regular cottage cheese must have a minimum of 4% milk fat, while low-fat or reduced-fat varieties can have anywhere between 0.5% and 2% milk fat. The term "reduced fat" is often used to refer to cottage cheeses with 2% milk fat, while "low-fat" is used for cheeses with 1% milk fat. Non-fat or dry curd cottage cheese has less than 0.5% milk fat.

A 100-gram serving of cottage cheese with 2% milk fat contains a bit more than 1 gram of saturated fat. It provides about 90 calories, 20 of which are from fat, equating to 2.5 grams of total fat and 1.5 grams of saturated fat. This is significantly less than the amount of saturated fat in regular cottage cheese, which contains about 3 grams of saturated fat per half-cup serving.

Cottage cheese is a versatile cheese that can be enjoyed in many different ways. It can be eaten on its own, added to fruit or granola, used as a topping for baked potatoes, or included in recipes such as lasagna, dips, or enchiladas. It can also be used as a substitute for sour cream or ricotta cheese.

Part-skim ricotta cheese

One ounce of part-skim ricotta cheese contains 1.4 grams of saturated fat, according to the USDA. This makes it a good option for people who are looking to limit their saturated fat intake. It can be used in recipes such as lasagna, stuffed shells, cakes, muffins, and pancakes. Part-skim ricotta cheese is also a good choice for those who are watching their cholesterol intake, as it has a lower cholesterol content than other cheeses.

Ricotta cheese is made from the watery by-product of other cheeses, such as mozzarella. It is a soft, white cheese with a high moisture content and a creamy texture. The protein in ricotta is mostly in the form of whey, which is easily digestible and may have immune-supportive benefits.

Overall, part-skim ricotta cheese is a healthy, low-fat option for those who want to include cheese in their diet while limiting their saturated fat and cholesterol intake. It can be used in a variety of dishes and has a satisfying taste and texture.

Part-skim mozzarella

Health Benefits

Culinary Applications

Product Options

Several brands offer part-skim mozzarella cheese, including Wisconsin and Grande. These cheeses are often sold in blocks or loaves, with some weighing up to 6 pounds.

Neufchâtel cheese

Neufchâtel is a soft, slightly crumbly, mould-ripened, bloomy-rind cheese made in the Neufchâtel-en-Bray region of Normandy, France. It is one of the oldest kinds of cheese in France, with production believed to date back to the 6th century AD. It is similar in appearance to Camembert and Brie, with a dry, white, edible rind, but its taste is saltier and sharper. Unlike other soft-white-rinded cheeses, Neufchâtel has a grainy texture.

Neufchâtel is typically matured for 8-10 weeks and weighs around 100-600g. It is usually sold in heart shapes but is also produced in other forms, such as logs and boxes. There are six different shapes of Neufchâtel: Carré (square-shaped), Briquette (brick-shaped), Bondon or Bonde (bung or plug-shaped), Cœur (heart-shaped), Double Bonde (double plug-shaped), and Grand Cœur or Gros Cœur (large heart-shaped).

Neufchâtel is often compared to cream cheese due to its creamy texture and mild flavour. However, it has a lower fat content, making it a slightly healthier option for those watching their calorie intake. It is a good source of protein, calcium, and vitamins A and D, but it is also high in saturated fat and sodium. A typical serving size of Neufchâtel (about one ounce or 28g) contains around 70 calories, six grams of fat, three and a half grams of saturated fat, two grams of carbohydrates, and two grams of protein.

Neufchâtel is incredibly versatile when it comes to pairing with other foods. It can be enjoyed with fruits such as apples or grapes on a cheese platter, spread onto crackers or bread, or used as a base for creamy dips and spreads. When aged, Neufchâtel develops a more pronounced flavour and a firmer texture, making it suitable for grating over pasta dishes or salads. It can also be incorporated into cooking, adding a luxurious creaminess to sauces, soups, or baked dishes.

Frequently asked questions