- Cheese is a great source of protein and calcium, but it can also be high in saturated fats.
- Diets high in saturated fats have been linked to elevated LDL cholesterol.
- Cheese lovers can choose low-fat and nonfat cheese instead of higher-fat cheeses.
If you’re a cheese lover, living your life without enjoying a sharp Cheddar or a creamy Brie simply won’t do. With its unique taste, smooth texture and the satisfying way it melts over pizza and pasta dishes, it’s easy to see why so many people love this classic dairy food.
If you’re managing diabetes, heart disease or another condition that calls for limiting saturated fat intake, you might be looking for a low-fat cheese you can enjoy without sidelining your health goals. Well, you’re in the right place.
While cheese is packed with nutrients that support overall health—including calcium and protein—many varieties also contain large amounts of saturated fat, a type of fat that, when consumed in excess, is linked to some unsavory health outcomes like elevated LDL (“bad”) cholesterol.
Nutrition experts recommend that calories consumed from saturated fat should be limited to less than 10% of total daily calories. And the American Heart Association recommends that people stick to an even lower threshold, limiting saturated fat to only 5% to 6% of calories.
For people who eat around 2,000 calories a day, following the AHA’s guidelines would mean no more than 120 calories should come from saturated fat. This value equates to about 13 grams of saturated fat every day.
Including Cheese in a Low-Saturated Fat Diet
Many varieties of cheese are indeed high in saturated fat, with varieties like Cheddar, Muenster and blue containing well over 5 g of saturated fat per ounce—about 40% of the daily limit according to AHA guidelines. But cheese doesn’t have to be banished from your heart-healthy or diabetes-friendly diet, as long as your portion sizes are appropriate and you’re eating it as a part of an overall balanced and healthy diet.
Once upon a time, cheese was labeled as “bad” for many people with health concerns. But some studies suggest that eating cheese may be beneficial for cardiovascular health due to the calcium, bioactive lipids and peptides it contains. So it’s possible that instead of avoiding high-fat dairy products like cheese altogether, a more balanced recommendation might be to enjoy full-fat dairy in moderation as part of a healthy lifestyle.
Also, keep in mind that many varieties of cheese, regardless of their saturated fat content, have large amounts of sodium. For people with conditions including diabetes, high blood pressure and kidney disease, sodium intake may need to be limited to avoid adverse health outcomes.
But if you want to stick to options with low saturated fat, here are six to keep on hand for the next time you’re in the mood for cheese.
Fat-Free Swiss Cheese
Fat-free Swiss cheese contains, as the name implies, zero grams of fat. Because of this, it’s typically lower in calories than its full-fat counterpart. Just remember that without fat, this cheese may not melt as well as the OG version. But for a quick sandwich addition or a simple snack, fat-free Swiss cheese can fit the bill.
Cottage Cheese with 2% Milkfat
Cottage cheese can be a fantastic addition to fruit salads, pasta dishes or even as a topping for a baked potato. For cheese lovers looking to limit saturated fat, it’s a welcome addition to the diet. One 100-g serving (about 3.5 ounces) of this cheese contains a bit more than 1 g of saturated fat.
Part-Skim Ricotta Cheese
For a creamy addition to a variety of dishes, part-skim ricotta cheese fits the bill. With smaller curds than cottage cheese and a fresh, mild flavor, it can be just as satisfying as other cheeses that are higher in saturated fat. One ounce of part-skim ricotta cheese has 1.4 g of saturated fat.
Part-Skim Mozzarella
Because it’s made with milk that’s partially skimmed of its fat, part-skim mozzarella contains less saturated fat than its full-fat counterpart while still being enjoyable to eat. It also melts well, making it a great option for homemade pizza or a cheesy egg dish. One ounce of part-skim mozzarella contains 2.8 g of saturated fat, making it a good choice for those looking to limit their intake.
Neuchâtel Cheese
Soft and spreadable, Neufchâtel cheese is a great alternative to higher-fat cream cheese for those limiting saturated fat. One ounce of this cheese contains 3.6 g of saturated fat (versus 5.7 g found in 1 ounce of regular cream cheese). You can use it in many recipes that traditionally call for cream cheese.
Low-Fat Cheese Recipes for You To Try
Our Expert Take
If you’re a cheese lover trying to keep your saturated fat intake in check, rest assured—you can still enjoy your beloved dairy foods without straying from your dietary goals. By choosing lower-saturated-fat options and watching portion sizes, you’re on the right track. And if you can’t imagine life without higher-fat favorites (we’re looking at you, Cheddar), dairy-free cheese alternatives might help satisfy the craving with less saturated fat.
So go ahead—spread a little Neufchâtel on your whole-grain bagel or add a slice of part-skim mozzarella to your turkey sandwich. It won’t increase your saturated fat intake, and it might just make your meal a whole lot more satisfying.