She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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Cheese can feel off-limits if you’re trying to watch your calorie intake, but not all cheeses are calorie bombs! Here’s how to reduce your intake of cheese calories – without having to give up this dairy delight.
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What Determines The Calories in Cheese?
Cheese is made from milk, which contains natural fats, proteins, and carbohydrates. These macronutrients give the cheese its caloric content, but the exact amount depends on the mix of these macros in the individual type of cheese – and a couple of other things. These are the main contributors…
Fat Content
Probably no surprises here! But, the higher the fat content of the cheese, the more calories it contains. Cheese made with whole milk or cream tends to be more calorie-dense.
Moisture Content
Soft cheeses like ricotta and cottage cheese have higher water content, which dilutes their caloric density compared to hard cheeses like cheddar or Parmesan.
Aging Process
Aged cheeses like Parmesan lose further moisture over time, becoming more calorie-dense as the nutrients concentrate.
So, which creates the lowest calorie combination of the above…
The 25 Lowest-Calorie Cheeses (Per 100g)
Here’s a countdown of the lowest-calorie cheeses, starting with the absolute lightest option.
| Quark | 66 |
| Low-Fat Cottage Cheese | 85 |
| Cottage Cheese – normal | 93 |
| Low-Fat Soft (spreadable) | 125 |
| Ricotta | 134 |
| Light Feta | 170 |
| Mozarella (reduced fat) | 184 |
| Brie (reduced fat) | 198 |
| Edam (reduced fat) | 230 |
| Cheddar (reduced fat) | 255 |
| Red Leicester (reduced fat) | 261 |
| Feta | 262 |
| Mature Cheddar (reduced fat) | 271 |
| Mozarella | 275 |
| Camembert | 283 |
| Brie | 296 |
| Emmenthal (reduced fat) | 298 |
| Cantenaar | 300 |
| Halloumi | 316 |
| Roule | 321 |
| Port Salut | 322 |
| Edam | 326 |
| Goat’s Cheese | 327 |
| Gorgonzola | 334 |
| Danish Blue | 352 |
All calorie counts were taken from the Calorie, Carb and Fat Bible 2012. Exact calorie counts may vary between brands.
What The Heck is Quark?
The number one cheese on our list might not be something you’re familiar with. Quark is a soft cheese with a consistency similar to that of yogurt or sour cream. This makes it fantastic to use in dishes like lasagna, as a creamy sauce for pasta and in sweet dishes like cheesecake or chocolate mousse.
See more about it in our longer post on Quark
Tips for Enjoying Cheese While Watching Your Calories
So, that’s the list of the lowest calorie cheeses to enjoy – but you don’t have to stick to the ones at the top – nor do you have to give up eating a super-rich Stilton if that’s your favorite. Just use the following tips to help you keep things under control…
Portion Control Is Key
Stick to suggested amounts. For instance, a serving of cheese is typically around 30 grams (about the size of two dice). Pre-portion your cheese to avoid over-snacking.
If that’s shocked you, you might be eating bigger portions of some other foods as well. Check out our guide to the perfect portion sizes here.
Go For Stronger Flavors
Cheeses like blue cheese, aged cheddar, or Parmesan may have more calories per 100g, but their stronger flavor means you might be able to get away with eating smaller amounts. You only need a little to satisfy your cravings, making these cheeses more calorie-efficient in the long run.
Use Low-Fat Options Sparingly
Low-fat cheeses might seem like a smart choice, but fat helps keep you fuller for longer and also triggers something called mouthful that makes us feel instantly satisfied.
You might also find yourself tempted to overdo it when serving yourself with low-fat cheeses as you don’t think the calories really count (this is called the health halo effect and you can read about it here). Balancing low-fat options with full-fat varieties can help you stay satiated without overdoing calories.
We’ve become scared of fat in the diet, but there’s some evidence suggesting that fat in dairy products might not be bad for our health because the other nutrients within it counteract any potential negative impacts. This is called the Dairy Matrix, and it’s an emerging area of health research.
Grate or Shave Your Cheese
Grating cheese creates the illusion of more volume, tricking your brain into thinking you’re eating a larger portion. It’s a simple yet effective way to reduce how much cheese you use.
Again, going back to Parmesan. A 20g serving of grated Parmesan has just 100 calories, but it will sprinkle intense flavour over a whole plate of salad.
Warm It Up
Melting cheese spreads its flavor further, so you can use less while still enjoying all its creamy goodness. Think a little grated Parmesan on pasta or melted mozzarella on a veggie bake.
Choose Cheeses with More Protein
High-protein cheeses like cottage cheese or Parmesan will keep you feeling fuller longer, making them ideal choices for calorie-conscious eating.
So, as you can see, cheese doesn’t have to be a guilty pleasure! By understanding which types are lower in calories and learning a few tricks to make the most of your portions, you can enjoy cheese as part of a balanced, health-conscious diet. So go ahead—grate, sprinkle, or savor your way to cheesy bliss!
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