For weight loss, avoid high-calorie, high-fat cheeses like Halloumi, Brie, Camembert, Mascarpone, and processed varieties (like American cheese), as they are calorie-dense and high in saturated fat, which can hinder fat loss. Focus instead on portion-controlled amounts of naturally lower-fat cheeses such as ricotta, cottage cheese, or feta, which offer more protein for fewer calories.
Ricotta -- High in lactose and insulogenic, leading to bloating and weight gain. Low-fat or flavored Cottage Cheese -- Stripped of healthy fats and loaded with additives. Cream Cheese -- Contains thickeners, preservatives, and sometimes hydrogenated oils.
5 Tasty Low-Calorie Cheeses
The unhealthiest cheeses are typically highly processed varieties like American cheese slices, spray cheese, and cheese spreads/dips, due to high sodium, preservatives, and unhealthy fats; however, rich, creamy natural cheeses like Brie, Camembert, and triple-crèmes are also high in saturated fat, making them less healthy in large amounts, with blue cheeses like Roquefort topping salt content. The "unhealthiest" depends on your health goal, but generally, processed versions offer less nutritional value and more additives than natural cheese, even high-fat ones.
Five of the healthiest cheeses
Cottage cheese
A soft white cheese made from the loose curds of cow's milk, cottage cheese has a unique protein-to-calorie ratio. It's this high protein combined with low calorie content that makes cottage cheese a good choice for weight management, with studies suggesting it may even be as satiating as eating an egg.
Cottage Cheese
Cottage cheese is low in fat and is loaded with casein proteins making it a healthy cheese option. Besides, research shows that snacking on cottage cheese before bed can speed up your metabolism which could aid weight loss. In 1oz./28g of Cottage cheese there are: 20 calories.
Here are the 10 most caloric cheeses, according to their average caloric values, per 100g of cheese: Boursin = 400 to 435 Kcal. Ossau Iraty = 400 Kcal. Parmesan = 390 Kcal.
Any cheese with an ingredients list of only milk, salt, and enzymes/cultures (like cheddar, Swiss, mozzarella, gouda, feta, goat cheese, cottage cheese, etc.) is 100% real cheese, while "American Cheese" or "cheese products" often contain added emulsifiers and flavorings, making them processed rather than purely natural cheese. Always check the label: if it lists more than milk, salt, and enzymes (like sodium citrate, whey, artificial flavors), it's a cheese product.
This isn't true. In fact, not only can you include cheese 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.
However, while a calorie deficit is central to weight management, your organs and cells need calories to carry out the necessary functions and look after your health. To lose five pounds in two weeks, you'd need to eliminate around 1,250 calories daily, according to the standard calorie deficit formula.
It is low in fat and calories, making it an ideal choice for people who are trying to control their weight. It is packed with essential nutrients like calcium, phosphorus, vitamin B12, and riboflavin, making it a great addition to any diet.
Goat cheese is an excellent choice for someone following the keto diet. It contains 0 carbs, making it a great way to hit your macros — 1 ounce (oz) of goat cheese also offers 103 calories, 8 grams (g) of fat, and 6 g of protein.
2. Foods to Avoid When Losing Weight
Cheddar: Cheddar is one of the best types of cheese to include in a weight loss diet due to its high fat, protein, and calcium content. Cheddar is a popular option due to its strong flavour and rich texture. Gruyère: Hard and sharp in flavour, Gruyère pairs well with a variety of dishes, including soups and salads.
The healthiest cheeses are often fresh, low-sodium options like Cottage Cheese, due to its high protein and low calories, and Mozzarella, known for being lower in sodium and fat. Other excellent choices include Ricotta, Goat Cheese, and Parmesan, offering good protein, calcium, and flavor without excessive calories, though portion control remains key for all cheeses.
Cream cheese is made from dairy products, so it does go bad. Signs cream cheese has spoiled include visible mold, slime, discoloration, a sour or rancid smell, or a grainy texture. If your cream cheese has any of these signs, or if you're in doubt, toss it.
“When it comes to gut health, processed cheeses such as American cheese are among the worst options,” she says. “They're high in saturated fats, sodium and emulsifiers, which can alter the gut microbiome and contribute to inflammation, bloating and metabolic issues if consumed frequently.”
Though paneer is a protein-rich food, it also helps you in gaining weight. Also known as Indian cheese, 100 grams of paneer offers up to 297 calories of energy. So, eating palak paneer, matar paneer, and other varieties of paneer dishes will definitely promote weight gain.
While feta cheese is an excellent source of nutrients like calcium and protein, it also has high amounts of sodium and saturated fat. But feta is lower in fat than many other cheeses and is considered a reasonable option to eat in moderation.
The worst carbs for belly fat are refined carbohydrates and added sugars, found in sugary drinks, white bread, pastries, and processed snacks, because they spike blood sugar and insulin, leading to increased fat storage, especially around the abdomen. While no single carb is solely responsible, these quickly digested, low-fiber options promote inflammation and insulin resistance, contributing to visceral (belly) fat.
Janine Bowring, ND, a naturopathic doctor and content creator, advises choosing cheeses with a high protein-to-fat ratio for effective weight loss. These cheeses have more protein and less saturated fat, which can help you feel full and support your weight loss goals.
The “gouda” news is that with WW, cheese can be part of a healthy eating pattern. With planning, you can figure out how to incorporate cheddar, mozzarella, feta, Brie, and other cheeses into your Points™ Budget.