The 5 Best Cheeses You Should Be Eating for Weight Loss

Cheese is unlikely to be the first food to come to mind when it comes to weight loss. Because of its calorie density, recommended portion sizes are often small, making it feel like a food that doesn’t deserve a spot on your plate. The good news? This isn’t true. In fact, not only can cheese be included in a diet for weight loss, but it can be beneficial to do so too! 

Cheese is a source of important nutrients, including protein, which helps you feel full after meals, and minerals, like calcium and phosphorus. “Plus, cheese adds flavor to meals, so you don’t feel deprived while cutting calories,” says Kelsey Sackmann, MS, RD. The key is learning which cheeses to choose and how to incorporate them into your eating plan.

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The Best Cheeses to Eat for Weight Loss 

Any cheese can fit into a diet plan that’s customized to meet your needs. That said, five types of cheese stand out for being particularly helpful if you’re trying to lose weight. 

Cottage Cheese

Thanks to its high protein content, dietitians commonly recommend cottage cheese for people trying to lose weight. “A 1-cup serving of low-fat (1%) cottage cheese provides approximately 28 grams of protein,” says Mandy Tyler M.Ed., RD, CSSD, LD. That’s well above the amount found in most other cheeses making it a good choice if you’re looking to boost your protein intake. Protein helps keep you full for longer and is essential for building and maintaining muscle mass, a key component to weight loss., “In addition, cottage cheese contains calcium and phosphorus, important nutrients for strong bones,” says Tyler. 

There are many ways to include cottage cheese in your diet. You can add it to baked goods or pancake batter, incorporate it into casseroles, spread it over toast or enjoy it in a bowl with sweet or savory toppings. “I suggest pairing cottage cheese with fresh berries for a nutrient rich, satisfying afternoon snack,” says Tyler.

Mozzarella Cheese

Mozzarella cheese is a semi-soft cheese commonly made from cow’s or buffalo’s milk. It’s a good choice for weight loss because it’s relatively low in calories compared to other cheeses with a similar amount of protein. One ounce of mozzarella contains 6 grams of protein and just 85 calories, whereas the same amount of mild cheddar has 7 grams of protein and 110 calories. ,

“If you’re on a weight loss journey and are trying to watch your intake of fats, you can even opt for reduced-fat or fat-free mozzarella cheeses,” says Patricia Kolesa MS, RDN. Mozzarella is most commonly used in Italian cuisine, like pasta and pizza, but it pairs just as well with crackers and fruit.

Feta Cheese

Feta cheese is a soft cheese traditionally made from sheep’s or goat’s milk. It’s a staple in Greek cuisine but has a range of culinary uses. One ounce of feta contains 75 calories, 6 grams of fat and 4 grams of protein. Similar to other cheeses, feta is a good source of calcium, a nutrient that benefits bone health. “Feta cheese can be a good choice for individuals looking to lose weight, as it is lower in both calories and fat than many other cheese varieties,” says Tyler.  “In addition, feta cheese has a strong flavor, thus a small amount can be used to enhance the overall flavor of the meal.”

Try adding this flavorful cheese to your next salad, pasta dish or pan of roasted vegetables. You can also bake blocks of feta for a creamy appetizer or whip it into a flavor-packed sauce. 

Swiss Cheese

Swiss cheese is a hard cheese made from cow’s milk. It has a strong flavor and unique appearance, often containing holes of various sizes. One ounce of swiss cheese has 111 calories, 9 grams of fat and 8 grams of protein. Its slightly higher protein content makes it a good choice for weight loss as it may be more filling than cheeses with less protein per ounce. Notably, Swiss is also low in sodium with just 53 mg per ounce, making it a potentially good choice for those following a low-sodium diet. 

Ricotta Cheese

Ricotta cheese is actually not a cheese at all. Instead, it’s made from whey, a byproduct of the cheese making process. From a culinary standpoint, ricotta is treated as a cheese and can be enjoyed similarly to other soft cheeses, like cottage cheese or mascarpone. Ricotta cheese is typically made from cow’s or goat’s milk and is a good source of protein. One ½-cup serving of whole milk ricotta contains 186 calories, 13 grams of fat and 9 grams of protein.

From baked pasta dishes to Cannoli-Inspired Overnight Oats, there’s no shortage of healthy ricotta recipes to try. “One of my favorite ways to use ricotta cheese is as a spread on toast, which is a simple way to boost the protein content of your morning meal,” says Tyler. 

What to Look for in a Cheese for Weight Loss

Choose a higher-protein cheese

All cheese contains protein, but some contain higher amounts than others. For example, cottage cheese is a significant source of protein and can be used as the primary protein source in a meal or snack. Other cheeses, like feta and mozzarella, contribute protein to a meal but are unlikely to offer enough as a standalone source. Cheeses that are high in protein can help with satiety, meaning you’ll stay full longer. This is especially helpful if you’re following a reduced calorie diet. “Protein digests at a slower rate, helping us feel fuller for longer and less likely to overeat later in the day,” says Kolesa.

Be mindful of fat content

Cheese is naturally high in fat, though some cheeses are available in low- or non-fat varieties. While higher fat foods are often higher in calories, it should be noted that dietary fat intake is essential for nutrient absorption and satiety. If you’re trying to lose weight, Tyler recommends being mindful of portion sizes and considering low-fat options to help stay within your daily calorie goal.  

Limit highly processed cheeses

Cutting back on ultra-processed foods may benefit weight loss—including highly processed cheeses. “There’s no need to blacklist any cheese, but some—like processed cheeses and high fat, creamy varieties—pack in extra calories, additives and fewer nutrients,” says Sackmann. Examples of ultra-processed cheeses include “spray canned cheeses, cream cheese and American cheese,” says Kolesa. “These cheese types [may] contain added sugars and sodium, which can make it harder to lose weight and [may] increase the risk of other chronic diseases such as diabetes, heart disease and certain cancers,” she adds.

Enjoy cheese with fiber-rich or protein-rich foods

From a nutritional and weight loss perspective, cheese is best when paired with high-fiber or high-protein foods. “If weight loss is the goal, stick to portions sizes, add fiber to it and use it as a vehicle for flavor,” says Sackmann. Fruits, vegetables, whole grains and beans are high in fiber and can be easily combined with cheese for a more balanced meal or snack. You can try this combination in our Cottage Cheese Snack Jar, which provides 20 grams of protein and 5 grams of fiber to help keep you full until your next meal.

The Bottom Line

While cheese is considered a calorie-dense food, it can certainly have a place in a weight loss eating pattern. Cheeses like mozzarella, swiss, ricotta and cottage cheese are higher in protein, helping you feel full for longer, while feta cheese can be used in smaller amounts thanks to its strong flavor. 

In addition to providing protein, including cheese in your diet can also help make your meals more satisfying. “Many people enjoy cheese [for] both the flavors and the creamy texture, so finding ways to include it in your eating plan when trying to lose weight could help you stick to that eating plan much better than [if you try] banning cheese [altogether],” says Heidi McIndoo, MS, RD. By being mindful of protein, fat and calorie content, you’ll find that it’s possible to lose weight while enjoying all the benefits cheese has to offer