Is cheese a food that you feel you need to cut out of your diet because you want to lose weight? Think again. Eating cheese can be such a delicious joy, and many lower-calorie, higher-protein varieties can fit into your diet. We spoke with dietitians to find out the best cheeses for weight loss and how to incorporate them into a balanced diet.
Is cheese healthy?
Cheese can be part of a healthy diet, especially when it comes to weight loss. Cheese is a source of protein that plays an important role in satiety. As a result, cheese may help you stay fuller longer after meals or snacks, possibly helping you reduce your overall calorie intake. Plus, in addition to protein, cheese provides essential nutrients like calcium, vitamin D, and phosphorus, all important for bone health.
Fats found in cheese, like conjugated linoleic acid (CLA), have been shown to promote weight loss by helping to reduce body fat and increase lean muscle mass. Fat also contributes to satiety, meaning a serving of cheese can go a long way toward making you feel full, which can prevent overeating.
The 6 Best Cheeses to Eat for Weight Loss
1. Cottage cheese
Cottage cheese is a great protein-rich option for those looking to lose weight. With 180 calories and 24 grams of protein per cup of low-fat cottage cheese, it’s a top-notch filling food.
One of the fantastic things about cottage cheese is its versatility, says Wan Na Chun, MPH, RD, owner of One Pot Wellness. “It can be used in a variety of sweet and savory dishes, making it a convenient and flexible ingredient in your meal planning,” she says.
Whether you mix cottage cheese with fruit for a protein-rich breakfast like this Raspberry Honey Cottage Cheese, blend it into smoothies, or use it as a base for savory dishes like salads and stews, this cheese adapts well to many recipes.
2. Parmesan
Parmesan is another choice for those who want to lose weight while enjoying rich, cheesy flavors. Unlike many cheeses that add significant calories to a meal, Parmesan’s strong flavor means you only need a small amount to feel satisfied. Just one tablespoon of grated Parmesan can add a delicious cheesy touch to your dishes for about 20 calories, says registered dietitian nutritionist Alyssa Smolen, MS, RDN, owner of Arugalyssa.
Incorporating parmesan into your diet can be simple, as it is versatile and can be used in a multitude of dishes. Sprinkle or grate it over salads, pastas, or vegetables to enhance flavor without adding excess calories. Or make these Parmesan Chips for a cheesy bite.
3. Labneh
Labneh, a Middle Eastern cheese, is a lesser-known choice for weight loss due to its balanced nutrition. This tangy, low-calorie soft cheese has a consistency similar to sour cream and is made from strained yogurt, making it a rich source of gut-healthy probiotics. A 2-tablespoon serving offers 3 grams of protein for 45 calories. “I love it as a topping on my roasted salmon, as a topping on my salads, and as a spread on whole-grain toast or a crispy pita,” says Lauren O’Connor, MS, RDN, author of Healthy cooking for a recipe book. Our Roasted Zucchini with Lemon Labneh makes a great side dish for chicken or fish.
4. Part-skim mozzarella cheese
Mozzarella cheese contains a lot of moisture, which saves calories and fat. “Whole or part-skim mozzarella cheeses, like those in a ball, are low in calories and sodium and may also be low in saturated fat, especially part-skim varieties,” says Mandy Enright, MS, RDN, author of 30 Minute Weight Loss Cookbook: 100+ Quick & Easy Recipes for Sustainable Weight Loss. One ounce of part-skim mozzarella contains about 70 calories and 7 grams of protein. Enright recommends enjoying mozzarella as a snack on its own, alongside fruit, served with tomatoes and basil in a caprese salad, or added to a sandwich with other roasted vegetables. This Mozzarella, Basil and Zucchini Frittata is another winner.
5. Goat cheese
If your goal is to lose weight, consider goat cheese: it’s lower in fat than other cheeses and often has up to a third fewer calories per serving. A one-ounce serving of goat cheese contains about 75 calories, compared to 115 calories for cheeses like cheddar, provolone, or Swiss, says Katie Drakeford, MA, RD, owner of Drakeford Consulting, LLC.
Plus, goat cheese is tangy and a little goes a long way. A small pinch will add flavor to your meals. That’s why we love these Grilled Vegetable Salads with Goat Cheese and our Goat Cheese and Fresh Herb Omelette.
6. Quark
Cottage cheese is a satisfying, protein-rich option that’s popular in Germany and worth adding to your shopping cart, says Rachel Weiss, MS, RD, a registered dietitian based in Germany. A half cup of plain fat-free white cheese contains about 90 calories and 11 grams of protein, almost double the protein for the same amount of calories as other cheeses.
“It’s creamy and thicker than Greek yogurt, with a creamy texture for those who don’t like cottage cheese,” says Weiss. “Spread some on whole wheat toast with a pinch of cinnamon on top, mix it with chopped herbs for a veggie dip or easy sandwich spread, mix it into smoothies for a thicker texture , use it in a variety of recipes or simply incorporate fruit and enjoy it solo,” she recommends.
Tips for Choosing the Best Cheese for Weight Loss
Consider these three nutritional factors when choosing a healthy cheese for your weight loss goals:
- Calories: To lose weight, you’ll want to take a look at the nutrition label to check the calories. Make sure the calories per serving match your goals. You also don’t have to stick to the suggested serving size (usually 1 ounce). Sometimes one or two tablespoons is enough.
- Fat: Choosing low-fat, partially skimmed and low-fat cheeses is a simple way to reduce the calorie content of your cheese without depriving yourself.
- Protein: Most cheeses contain protein, but some contain more than others. Cottage cheese, labne, and fromage blanc are particularly high in protein per serving compared to other options.
The essential
Cheese has a reputation for being high in calories, but there are types of cheese that can be helpful for weight loss. Look for low-calorie, part-skim or low-fat cheeses that contain protein. We believe that all foods can be part of a healthy diet, so sometimes choosing your favorite cheese, even if it’s higher in calories, can still support your goals. However, if you eat cheese often, you might want to sample one from our list.