The best low-fat cheese options for anyone looking to eat more healthily
We all love cheese. It is creamy, salty, and makes almost any meal taste better. It is hard to imagine a pizza without mozzarella or a cracker without a slice of cheddar. For many of us, cheese is one of the hardest things to give up when we try to eat healthier and it can be unclear whihc is low-fat cheese and how good it could be. I know when I recently became lactose intolerant, it changed my life completely, not so much because of milk, but cheese! Incidentally, Leerdammer cheese is lactose-free if you are in a similar position!
Many people think all cheese is bad for you if you are watching your weight. That is not true. While some cheeses are very high in fat, others are naturally lighter. You just need to know which low-fat cheese to pick. You can still enjoy a savoury snack or a creamy sauce without ruining your diet.
In this guide, I will share the best low-fat cheese, the different fat contents and how best to eat them. I will also share the ones you should save for a special treat.
Why does fat in cheese matter?
Before we look at the specific cheeses, we need to understand why we are counting fat and why low-fat cheese is important. Cheese is a dairy product. It is a great source of protein and calcium. Calcium helps keep your bones and teeth strong. Protein helps your muscles grow and repair. However, cheese is also a source of saturated fat.
Saturated fat is the type of fat that stays solid at room temperature. Think of the white fat on a piece of bacon or a stick of butter. Eating too much of this fat can raise your cholesterol. High cholesterol increases your risk of heart disease.
According to the NHS, the average man should not eat more than 30g of saturated fat a day. The average woman should not eat more than 20g a day. You can read more about these guidelines on the NHS website.
Some regular cheeses, like cheddar, can have over 20g of saturated fat in a small 100g block. That means one heavy snack could use up your whole limit for the day. That is why choosing a low-fat cheese option is a smart move.
Naturally low-fat cheese choices
If you want to eat cheese often, these are naturally low-fat cheese options to think about. They are not highly processed “diet” foods. They are just made in a way that keeps the fat count low.
1. Cottage Cheese
Cottage cheese is often thought of as a boring diet food. But it is so good for you.
The Fat Facts:
Cottage cheese is incredibly lean. A low-fat version (1% milkfat) has only about 1g of fat per 100g serving. It is mostly protein and water.
Why it is healthy:
It is packed with protein. This helps you feel full for longer. If you eat a bowl of cottage cheese, you are less likely to snack on junk food later. It is also very versatile.
How to eat it:
- Savoury: Put it on a baked potato with some chives and black pepper. It tastes creamy like sour cream, but with much less fat.
- Sweet: Top it with fresh berries or pineapple. The sweetness of the fruit balances the mild salty taste of the cheese.
- Smoothies: This sounds strange, but you can blend cottage cheese into a fruit smoothie. It makes the drink creamy and adds protein, but you cannot taste the cheese.
2. Quark
Quark is very popular in Europe and is becoming easier to find in the UK. It is a soft, spreadable cheese. It has a texture that is a mix between yoghurt and cream cheese.
The Fat Facts:
Plain quark can be virtually fat-free. Some brands contain less than 1g of fat per 100g. It is much lighter than standard cream cheese.
Why it is healthy:
Like cottage cheese, it is high in protein. It is also a very smooth low-fat cheese. This makes it a great low-fat cheese substitute for heavier ingredients in cooking.
How to eat it:
- Dip: Mix quark with garlic, herbs, and lemon juice. Use it as a dip for carrot sticks and cucumber.
- Sauces: Stir it into pasta sauces instead of cream. Do this right at the end of cooking so it does not split.
- Spread: Use it on toast or bagels instead of butter or full-fat cream cheese.
3. Ricotta (Part-Skim)
Ricotta is an Italian low-fat cheese. It is soft, fluffy, and slightly sweet. It is often used in lasagna or stuffed pasta shells.
The Fat Facts:
You have to be careful here. Whole-milk ricotta can be fatty. But if you choose a version made from lower-fat milk, it is much lighter and then becomes a low-fat cheese. According to data sources like MyFoodData, part-skim ricotta has roughly 8g of fat per 100g. This is much better than mascarpone, which can have over 40g of fat!
Why it is healthy:
Ricotta feels indulgent. It has a rich texture that makes meals feel special. It is also a good source of whey protein, which is easily absorbed by the body.
How to eat it:
- Toast: Spread ricotta on whole-grain toast. Drizzle with a little honey or top with sliced figs.
- Pasta: Mix it with spinach and a little nutmeg for a classic pasta filling.
- Pancakes: Add a spoonful to your pancake batter. It makes the pancakes fluffy and adds moisture.
Use in moderation
These low-fat cheese choices have more fat than cottage cheese or quark. However, they are still better options than hard, aged cheeses. They also tend to have a lot of flavour, so you do not need to use as much.
4. Mozzarella
Mozzarella is the cheese we all know and love on pizza. Fresh mozzarella comes in a ball stored in water or brine.
The Fat Facts:
Mozzarella is lower in fat than cheddar. Part-skim mozzarella (often found as string cheese or in blocks) generally contains about 18g to 21g of fat per 100g. While that sounds high compared to cottage cheese, remember that you usually eat much less than 100g at a time. A typical serving is about 30g, not bad for a moderately low-fat cheese.
Why it is healthy:
Mozzarella is a great source of calcium. It also melts beautifully. This means you can get that stretchy, cheesy experience without the grease you get from other cheeses.
How to eat it:
- Caprese Salad: Slice fresh mozzarella and layer it with tomatoes and basil leaves. Drizzle with a tiny bit of balsamic vinegar.
- Pizza: Use a smaller amount of mozzarella on your homemade pizza. Load the rest of the pizza with vegetables like peppers, mushrooms, and onions.
- Snack: A stick of string cheese is a portable, portion-controlled snack that stops hunger pangs.
5. Feta
Feta is a Greek cheese made from sheep’s milk or a mix of sheep and goat milk. It is crumbly and tangy. Whilst it isn’t a low-fat cheese it isn’t too bad either.
The Fat Facts:
Feta has about 21g of fat per 100g. This puts it in the medium category. However, feta is incredibly strong-flavoured. You only need a small sprinkle to taste it in every bite.
Why it is healthy:
Feta is lower in calories than many other cheeses. Some studies suggest it contains good fatty acids. But there is a catch. Feta is very salty. If you have high blood pressure, you need to be careful with feta.
How to eat it:
- Salads: Crumble a small amount over a Greek salad with cucumber, olives, and red onion.
- Roasted Veggies: Sprinkle feta over roasted beetroot or butternut squash. The salty cheese goes perfectly with sweet vegetables.
- Water Trick: If you find feta too salty, rinse the block under cold water before you use it. This washes away some of the excess brine.
6. Goat Cheese (Soft)
Soft goat cheese comes in a log. It is creamy and has a distinct, earthy taste. It is not a low-fat cheese but is better than some cheeses.
The Fat Facts:
Soft goat cheese usually has about 21g to 25g of fat per 100g. It is similar to feta in this way. It has fewer calories than cow’s milk cheddar.
Why it is healthy:
Many people find goat cheese easier to digest than cow’s milk cheese. It also contains less lactose. If cow’s milk makes your stomach feel funny, goat cheese might be a better choice. That said, it isn’t lactose-free so do be aware of this. If you are looking for a lower lactose low-fat cheese then it might work for you.
How to eat it:
- Sandwiches: Spread a thin layer on bread instead of mayonnaise. It adds moisture and flavour with less fat.
- Omelettes: Add crumbled goat cheese to an egg white omelette for a fancy breakfast.
Cheeses to eat less often
Now we know the good low-fat cheese options. But which cheeses should we be careful with?
Hard cheeses generally have the most fat. This is because they contain less water. The nutrients (and the fats) are more concentrated.
- Cheddar: This is a fridge staple in the UK. But standard cheddar is high in fat, often over 33g per 100g.
- Stilton: Blue cheeses are very creamy and fatty.
- Double Gloucester: This is another high-fat hard cheese.
- Mascarpone: This is effectively thick cream. It is very high in calories.
- Brie and Camembert: These soft cheeses are delicious but typically contain around 25g to 30g of fat per 100g.
You do not have to ban these cheeses forever. Just treat them as a luxury. Have a small piece on the weekend rather than eating them every day.
Tips for cheese lovers
You can make any cheese a little healthier by changing how you serve it. Here are some simple tricks to lower the fat in your meals without necessarily using low-fat cheese.
1. Grate it fine
If you use a fine grater (like a zester or the small holes on a box grater), you create a big fluffy pile of cheese. It looks like a huge amount. But in reality, you are using much less cheese than if you used large slices. This works perfectly for pasta, chilli, or baked beans.
2. Choose strong flavours
If you choose a cheese with a mild taste, you often end up adding more and more to get the flavour you want. If you choose a cheese with a really strong punch, like a mature cheddar or parmesan, you satisfy your taste buds with a smaller amount. A tiny dusting of parmesan gives more flavour than a handful of mild mozzarella.
3. Mix it up
Do not let cheese be the main event. Let it be the seasoning. Instead of a cheese sandwich, have a salad sandwich with a sprinkle of cheese. Mix your cheese with other ingredients. For example, mix ricotta with herbs to make it more flavourful without adding fat.
4. Watch the salt
We talked about fat, but salt is important too. Cheese is naturally salty. Processed cheeses and halloumi are some of the saltiest foods you can buy. High salt intake can lead to high blood pressure. Drink plenty of water and avoid adding extra salt to meals that include cheese.
Frequently Asked Questions
Q: Is “reduced-fat” cheddar healthy?
A: Reduced-fat or “light” cheddar typically has 30% less fat than the standard version, so it is sometimes considered a low-fat cheese. This makes it a better choice for your waistline. However, some people find the texture a bit rubbery. It might not melt as well as regular cheddar. Check the label to make sure they haven’t added extra sugar or starch to replace the fat.
Q: Can I eat cheese if I am pregnant?
A: Yes, but you must be careful. Hard cheeses like cheddar and parmesan are generally safe. Soft cheeses like cottage cheese, mozzarella, and feta are safe if they are made from pasteurised milk. You should avoid soft, mould-ripened cheeses like brie or camembert, and soft blue cheeses like gorgonzola, unless they are cooked until steaming hot. This is to avoid a bacteria called listeria. Always check NHS guidance for the most current advice.
Q: Is vegan cheese lower in fat?
A: Not always. Many vegan cheeses are made from coconut oil. Coconut oil is very high in saturated fat. Just because it is plant-based does not mean it is low in calories or low in fat. Always read the nutrition label on the back of the packet to be sure. There are low-fat cheese choices that are plant-based, but they are few and far between!
Q: Does eating cheese cause acne?
A: Some people find that dairy products make their skin break out. This varies from person to person. If you notice your skin gets worse after eating cheese, you might want to try cutting it out for a few weeks to see if it helps.
Summary
Eating healthy does not mean a life of bland food. Cheese can absolutely be part of a balanced diet. Low-fat cheese can be as enjoyable and can fit well into any diet.
The key is to swap high-fat hard cheeses for naturally low-fat cheese options like cottage cheese, quark, and part-skim ricotta. When you do want the rich taste of feta or mozzarella, just watch your portion sizes.
Remember to look at the whole picture. Consider the fat, the salt, and the calories. But most importantly, enjoy your food. A healthy diet is one you can stick to, and for many of us, that includes a little bit of cheese.
Do you enjoy any low-fat cheese I haven’t mentioned? Let me know in the comments below.
