This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
Putting together your weight loss diet can be a challenge with all the different food options. What are the best cheeses for weight loss?
Cheeses are dairy products that come in a wide variety of flavors, forms, and textures. In this article you will learn whether or not you should consume more cheese when trying to lose weight. And how some of the most popular cheese compare in terms of weight loss.
Is cheese good for weight loss?
Whether cheese helps you lose or gain weight depends on a lot of factors. One food is also usually not the cause for weight fluctuations. On top of that, the nutritional values between different cheeses are sometimes a night and day difference.
That being said in general most cheeses are rather high in calories per 100 grams. Most of these calories come from protein and fats. These 2 macronutrients are considered to be the most filling. Protein also has important benefits for weight loss like preserving and building muscle mass.
Cheese is basically filling but still often high in calories. If you struggle a lot with hunger and overeating on calories you might want to choose other weight loss foods or at least limit cheese consumption.
Another aspect of cheese you have to keep in mind is that is often high in sodium. If you already have a lot of salt in your diet you may want to limit the amount of cheese you consume.
This ranking of the best cheeses for weight loss will mainly look at the amount of calories and protein per 100 grams. So let’s say cheese A contains 300 calories per 100 grams of which 10 grams protein. Cheese B, 310 calories of which 30 grams protein. In that case cheese B would be higher due to the importance of protein when trying to lose weight.
1. Cottage cheese
Cottage cheese is a kind of cheese made from “cheese curd”, moist pieces of curdled milk, and other ingredients that vary from brand to brand.
Cottage cheese is the lowest calorie per 100 grams cheese on this list. This cheese is a decent weight loss food thanks to the limited amount of calories and nice amount of protein.
100 grams of cottage cheese contains (1):
- Calories: 98
- Protein: 11.1 grams
- Fat: 4.3 grams
- Carbs: 3.4 grams
- Phosphorus: 16% of the DV (Daily Value)
- Sodium: 15% of the DV
And some other vitamins and minerals in smaller amounts. Cottage cheese is a cheese relatively low in fat and cholesterol.
By eating cottage cheese instead of higher-calorie, less filling foods, it becomes to keep your energy intake in check and feel better during your weight loss journey.
2. Ricotta cheese
Ricotta is an Italian cheese made from leftover milk whey from the production of other cheeses. That means it is made from different kinds of milk like sheep, goat, cow and water buffalo milk.
100 grams of whole milk ricotta cheese contains (2):
- Calories: 174
- Protein: 11.3 grams
- Fat: 13 grams
- Carbs: 3 grams
- Calcium: 21% of the DV (Daily Value)
- Selenium: 21% of the DV
- Phosphorus: 16% of the DV
And some other vitamins and minerals in smaller amounts. All in all, ricotta cheese is decent for weight loss compared to many other foods.
3. Mozzarella cheese
Mozzarella cheese was traditionally made with Italian buffalo’s milk but you can make it with any kind of milk.
If you’ve ever had mozzarella cheese you have probably noticed that it’s a lot softer than most other cheeses. This is because of an extra reheating and kneading step.
100 grams of low sodium mozzarella cheese contains (3):
- Calories: 280
- Protein: 27.5 grams
- Fat: 17.1 grams
- Carbs: 3.1 grams
- Calcium: 73% of the DV (Daily Value)
- Phosphorus: 52% of the DV
- Selenium: 22% of the DV
- Zinc: 21% of the DV
- Riboflavin: 20% of the DV
- Vitamin B12: 15% of the DV
And some other vitamins and minerals in smaller amounts.
Mozzarella cheese combines great with many other foods and dishes like for example with some basil and tomato.
4. Feta cheese
Feta is white Greek cheese made from sheep milk or a combination of sheep and goat milk. It has a slightly “grainier” texture compared to most other cheeses.
100 grams of feta cheese contains (4):
- Calories: 264
- Protein: 14.2 grams
- Fat: 21.3 grams
- Carbs: 4.1 grams
- Riboflavin: 50% of the DV (Daily Value)
- Calcium: 49% of the DV
- Sodium: 46% of the DV
- Phosphorus: 34% of the DV
- Vitamin B12: 28% of the DV
- Vitamin B6: 21% of the DV
- Selenium: 21% of the DV
- Zinc: 19% of the DV
And some other vitamins and minerals in smaller amounts.
You might notice that feta cheese contains a lot of sodium. If you already have a lot of salt in your diet you might want to stay away from feta cheese.
You can combine feta with many different foods and dishes. One of the most popular uses for feta cheese is putting it in a Greek salad.
5. Camembert cheese
Camembert is a creamier kind of cheese that originates in France. You can eat this cheese both in the creamy form it comes in or combined with other foods. Heated camembert cheese makes a great dip.
100 grams of camembert cheese contains (5):
- Calories: 300
- Protein: 19.8 grams
- Fat: 24.3 grams
- Carbs: 0.5 grams
- Calcium: 39% of the DV (Daily Value)
- Phosphorus: 35% of the DV
- Sodium: 35% of the DV
- Riboflavin: 29% of the DV
- Vitamin B12: 22% of the DV
- Selenium: 21% of the DV
- Vitamin A: 16% of the DV
- Folate: 16% of the DV
- Zinc: 16% of the DV
And some other vitamins and minerals in smaller amounts. Again a cheese that contains a decent amount of sodium. That’s not necessarily a reason to not eat it but it is something you have to keep in mind.
6. Gouda cheese
Gouda is a firm yellow cheese that originates in the Netherlands. It is one of the most popular cheeses around the world.
100 grams of gouda cheese contains (6):
- Calories: 356
- Protein: 24.9 grams
- Fat: 27.4 grams
- Carbs: 2.2 grams
- Calcium: 70% of the DV (Daily Value)
- Phosphorus: 55% of the DV
- Sodium: 34% of the DV
- Vitamin B12: 26% of the DV
- Zinc: 26% of the DV
- Selenium: 21% of the DV
- Riboflavin: 20% of the DV
And some other vitamins and minerals in smaller amounts.
7. Brie cheese
Brie is a soft cheese made with cow milk that originates in France. In a way it is similar to camembert. Not completely as you can see in the nutritional value differences.
100 grams of brie cheese contains (7):
- Calories: 334
- Protein: 20.7 grams
- Fat: 27.7 grams
- Carbs: 0.5 grams
- Riboflavin: 31% of the DV (Daily Value)
- Vitamin B12: 28% of the DV
- Sodium: 26% of the DV
- Selenium: 21% of the DV
- Phosphorus: 19% of the DV
- Calcium: 18% of the DV
- Folate: 16% of the DV
- Zinc: 16% of the DV
And some other vitamins and minerals in smaller amounts.
8. Blue cheese
Blue cheese is a cheese with a distinct taste and smell. You can eat it by itself and crumbled and melted over other foods. Its name comes from the blue and grey veins and spots you find within.
100 grams of blue cheese contains (8):
- Calories: 353
- Protein: 21.4 grams
- Fat: 28.7 grams
- Carbs: 2.3 grams
- Sodium: 58% of the DV (Daily Value)
- Calcium: 53% of the DV
- Phosphorus: 39% of the DV
- Riboflavin: 22% of the DV
- Selenium: 21% of the DV
- Vitamin B12: 20% of the DV
- Zinc: 18% of the DV
- Vitamin B5: 17% of the DV
- Vitamin A:15% of the DV
And some other vitamins and minerals in smaller amounts.
9. Goat cheese
Goat cheese is literally cheese made from goat milk. They come in a wide variety of textures from creamy to hard.
100 grams of goat cheese contains (9):
- Calories: 364
- Protein: 21.6 grams
- Fat: 29.8 grams
- Carbs: 2.5 grams
- Riboflavin: 40% of the DV (Daily Value)
- Phosphorus: 37% of the DV
- Calcium: 30% of the DV
- Vitamin A: 29% of the DV
- Copper: 28% of the DV
- Sodium: 21% of the DV
And some other vitamins and minerals in smaller amounts.
10. Swiss cheese
Swiss cheese is a name given to cheeses that resemble Emmental cheese. A medium-hard, yellow cheese with a lot of holes.
100 grams of swiss cheese contains (10):
- Calories: 380
- Protein: 26.9 grams
- Fat: 27.8 grams
- Carbs: 5.4 grams
- Calcium: 79% of the DV (Daily Value)
- Phosphorus: 57% of the DV
- Vitamin B12: 56% of the DV
- Zinc: 29% of the DV
- Selenium: 26% of the DV
- Vitamin A: 17% of the DV
- Riboflavin: 17% of the DV
And some other vitamins and minerals in smaller amounts.
Swiss cheese is a popular ingredient for many sandwich recipes.
11. Parmesan cheese
Parmesan cheese is a cheese that originates in Italy. It is the highest protein per 100 grams cheese in this list.
100 grams of parmesan cheese contains (11):
- Calories: 392
- Protein: 35.8 grams
- Fat: 25.8 grams
- Carbs: 3.2 grams
- Calcium: 118% of the DV (Daily Value)
- Phosphorus: 69% of the DV
- Sodium: 67% of the DV
- Selenium: 32% of the DV
- Riboflavin: 20% of the DV
- Vitamin B12: 20% of the DV
- Zinc: 18% of the DV
And some other vitamins and minerals in smaller amounts.
12. Cheddar cheese
Cheddar is a relatively hard cheese that originates in the English village cheddar. It is one of the most popular cheeses around the world.
100 grams of cheddar cheese contains (12):
- Calories: 403
- Protein: 24.9 grams
- Fat: 33.1 grams
- Carbs: 1.3 grams
- Calcium: 72% of the DV (Daily Value)
- Phosphorus: 51% of the DV
- Sodium: 26% of the DV
- Riboflavin: 22% of the DV
- Zinc: 21% of the DV
- Selenium: 20% of the DV
- Vitamin A: 20% of the DV
And some other vitamins and minerals in smaller amounts.
13. Cream cheese
Cream cheese is kind of very soft, mild-tasting cheese. The rules for a cheese being “cream cheese” are not very strict. That means that there may be big differences between different brands.
100 grams of this cream cheese contains (13):
- Calories: 342
- Protein: 5.9 grams
- Fat: 34.2 grams
- Carbs: 4.1 grams
- Vitamin A: 25% of the DV (Daily Value)
And some other vitamins and minerals in smaller amounts.
