The Best 5 Low-Saturated-Fat Cheeses, According to a Dietitian

Cheese is a food made from the curdled milk of cows, goats, sheep, or other mammals. It is produced by separating the curds from the whey and then pressing and aging the curds. Cheese can be made in a variety of textures, from soft and creamy to hard and crumbly, and it can be flavored with herbs, spices, and other ingredients. Some popular types of cheese include cheddar, mozzarella, blue cheese, brie, and parmesan. Cheese is a rich source of calcium, protein, and other nutrients, and it can be enjoyed as a snack or used as an ingredient in cooking.

Can You Eat Cheese When Limiting Your Saturated Fat Intake?

Yes, it is possible to eat cheese when limiting your saturated fat intake, but it is important to be mindful of the type and amount of cheese you consume. Some types of cheese can be high in saturated fat, which can contribute to an increased risk of heart disease if consumed in excess.

Saturated fat is found in many types of cheese, and the amount can vary depending on the type. Hard cheeses, such as cheddar and blue cheese, tend to have higher amounts of saturated fat compared to soft cheeses, such as mozzarella and feta. A 30g serving of cheddar cheese, for example, can contain around 6g of saturated fat, which is around 30% of the recommended daily limit of 20g.

To limit your saturated fat intake, you can take the following steps:

• Choose lower-fat varieties of cheese, such as cottage cheese, ricotta, or feta cheese

• Opt for reduced-fat or fat-free versions of cheese

• Limit the amount of cheese you consume in your diet by using it as a condiment or flavoring instead of a main ingredient in your dish

• Choose a variety of cheese in order to reduce the risk of consuming high amounts of saturated fat from a specific type of cheese.

Additionally, it is important to keep in mind that cheese is also a good source of protein, calcium, and other nutrients, so it can be part of a healthy diet when consumed in moderate amounts.

Best Low-Saturated-Fat Cheeses

Feta Cheese

Feta cheese is a traditional Greek cheese that is typically made from sheep's milk or a combination of sheep's and goat's milk. It is a tangy, crumbly cheese with a distinctive, slightly salty flavor. It is a type of brined curd cheese, meaning that it is made by curdling milk and then soaking the curds in brine. This process gives feta its characteristic texture and flavor.

Feta cheese is a versatile ingredient that can be used in a variety of ways. It is often crumbled over salads, sandwiches, and other dishes as a topping, or it can be used as a filling for pies and pastries. It is also a common ingredient in Greek and Mediterranean dishes such as spanakopita, moussaka, and dolmades.

Feta cheese is relatively low in fat and calories compared to other types of cheese, with around 4g of saturated fat per 30g serving. It is also a good source of protein and calcium, and it is relatively low in sodium compared to other types of cheese.

It is important to note that not all feta cheese is the same and some brands may use cow's milk or a blend of cow's and sheep's milk, and these may have different nutritional values, so it's always good to check the label or ask the producer. Additionally, some brands of feta cheese may be lower in fat than others due to the way they are made, so it's always good to check the nutritional information.

Cottage Cheese

Cottage cheese is a type of cheese made from the curds of cow's milk. It is a fresh cheese, which means that it is not aged like most other types of cheese. The curds are drained of whey, and then formed into small curds that are typically sold in small curd or large curd varieties. The cheese has a mild, slightly tangy flavor and a smooth, creamy texture, which can vary depending on the size of curd used.

Cottage cheese is a low-calorie and low-fat food, making it a popular choice for those watching their calorie and fat intake. It is also a good source of protein, calcium, and other important nutrients. It is also relatively low in saturated fat, with around 1.5g per 100g serving.

Cottage cheese is commonly used as a protein-rich breakfast option, spread on toast or mixed with fruit. It can also be used in a variety of recipes, such as dips, salad dressings, and cheesecake. Because of its mild flavor, it can also be used in savory dishes like lasagna, as a substitute for ricotta cheese.

It is important to note that not all cottage cheese is the same and some brands may be higher in fat, sodium or added ingredients like sugar, so it's always good to check the label or ask the producer. Additionally, some brands of cottage cheese may be lower in fat than others due to the way they are made, so it's always good to check the nutritional information.

Ricotta cheese

Ricotta cheese is a type of cheese made from the whey of cow's, sheep's, or goat's milk. It is a soft, creamy cheese with a mild, slightly sweet flavor. The name "ricotta" means "recooked" in Italian, as the cheese is made by heating the whey left over from the production of other cheeses, such as mozzarella. The whey is heated and then treated with an acid or a rennet, which causes the proteins to coagulate and form curds. These curds are then drained, and the resulting cheese is ricotta.

Ricotta cheese is a good source of protein and calcium, and is relatively low in fat and calories compared to other types of cheese, with around 2.2g of saturated fat per 100g serving. It is also relatively low in sodium compared to other types of cheese.

Ricotta cheese is a versatile ingredient that can be used in sweet and savory dishes. It is a common ingredient in Italian dishes such as lasagna, cannelloni, and manicotti, and it can also be used as a topping for pizzas and as a filling for pastries. It is also used in sweet dishes such as cheesecake and cannoli.

It is important to note that not all Ricotta cheese is the same and some brands may use cow's milk or a blend of cow's and sheep's milk, and these may have different nutritional values, so it's always good to check the label or ask the producer. Additionally, some brands of Ricotta cheese may be lower in fat than others due to the way they are made, so it's always good to check the nutritional information.

Mozzarella Cheese

Mozzarella cheese is a type of cheese that is traditionally made from water buffalo milk, but now is most commonly made from cow's milk. It is a soft, white cheese with a mild, slightly sweet flavor and a smooth, stretchy texture. Mozzarella cheese is known for its melting properties and is used in a variety of dishes such as pizza, lasagna, sandwiches, and salads.

Mozzarella cheese is a good source of protein and calcium, and is relatively low in fat and calories compared to other types of cheese. It has around 3.5g of saturated fat per 30g serving. It is also relatively low in sodium compared to other types of cheese.

Mozzarella cheese comes in different varieties, such as fresh mozzarella, which is soft and has a high moisture content, and aged mozzarella, which is firmer and has a lower moisture content. Fresh mozzarella is often sold in water and is used in salads and sandwiches, while aged mozzarella is used mainly in cooked dishes such as pizza.

It is important to note that not all mozzarella cheese is the same and some brands may use cow's milk or a blend of cow's and buffalo's milk, and these may have different nutritional values, so it's always good to check the label or ask the producer. Additionally, some brands of mozzarella cheese may be lower in fat than others due to the way they are made, so it's always good to check the nutritional information.

Gouda Cheese

Gouda cheese is a type of cheese that is traditionally made from cow's milk. It is a semi-hard cheese that is known for its nutty, caramel-like flavor and smooth, buttery texture. It is a versatile cheese that can be used in a variety of ways, such as being eaten as a snack, used as a topping on sandwiches, or grated and used as a topping on casseroles or pasta dishes.

Gouda cheese is a good source of protein and calcium, and is relatively low in fat and calories compared to other types of cheese. However, it has around 6g of saturated fat per 30g serving. It is also relatively low in sodium compared to other types of cheese.

Gouda cheese comes in different varieties, such as young Gouda, which is mild in flavor and can be eaten as a snack, and aged Gouda, which has a stronger, nuttier flavor and is used mainly in cooked dishes such as sandwiches, soups, and pasta dishes.

It is important to note that not all Gouda cheese is the same and some brands may use cow's milk or a blend of cow's and sheep's milk, and these may have different nutritional values, so it's always good to check the label or ask the producer. Additionally, some brands of Gouda cheese may be lower in fat than others due to the way they are made, so it's always good to check the nutritional information.

Best Cheese Brands

There are many different brands of cheese available on the market, and the best brand for you will depend on your personal taste preferences and dietary needs. Some brands are known for their high-quality, traditional cheesemaking techniques, while others are known for their innovative flavor combinations or organic and natural ingredients.

Here are a few examples of well-known and reputable cheese brands that are known for their high-quality products:

1. Grafton Village Cheese: This Vermont-based company produces a wide variety of artisanal cheddar cheeses, made from the milk of local farms.

2. Point Reyes: This California-based company produces a variety of cow’s milk blue cheeses, known for their rich and tangy flavor.

3. Cypress Grove: This California-based company produces a variety of goat's milk cheeses, such as Humboldt Fog and Midnight Moon, that are known for their tangy and nutty flavor.

4. Sartori: This Wisconsin-based company produces a wide variety of artisanal cheeses, made from cow's milk, that are known for their unique and complex flavors.

5. Jasper Hill: This Vermont-based company produces a wide variety of raw-milk artisanal cheeses, that are known for their nutty, earthy, and complex flavors.

6. Carr Valley: This Wisconsin-based company produces a wide variety of artisanal cheeses, made from cow's milk, sheep's milk, and goat's milk that are known for their unique and complex flavors.

It's important to note that these brands may have different nutritional values and prices, so it's always good to check the label or ask the producer. Additionally, you may want to taste test different brands and varieties to see which one you prefer.