Which cheeses are best?

Part-skim mozzarella, Swiss, and cottage cheese offer solid protein for fewer calories and often less sodium than other options.

What about lactose intolerance?

Most aged cheeses are low in lactose, and many people with lactose intolerance tolerate small servings. Cottage cheese has more; try lactose-free versions.

Is Cheese Good For Weight Loss?

Q: Is cheese good for weight loss?

Yes—if it fits your calories. Use ~1 oz hard cheese or 1/2 cup cottage cheese as a flavor accent, choose lower-sodium types, and pair with protein and fiber.

Jason Nista Nutrition | Weight Loss
09/30/2025 12:51pm 4 minute read

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Quick answer: Yes—if it fits your calories. Cheese can support weight loss thanks to protein and satiety. Keep portions modest (about 1 oz hard cheese or ½ cup cottage cheese), favor lower-sodium, higher-protein options (part-skim mozzarella, Swiss, cottage cheese), and use it to replace less-filling add-ons—not stack extra calories. Mind saturated fat and pair with protein + fiber for fullness.

Why cheese can work for weight loss

Protein + satiety: Dairy proteins (casein/whey) help you feel full. Trials and reviews show higher dairy intakes during energy restriction don’t hinder weight loss and can modestly improve body-comp in some groups.^{1, 2}
Works within a calorie plan: Cheese can replace less-satisfying snacks or ultra-processed toppings. The key is substitution, not addition.
Fermented dairy advantage (context): Some evidence suggests fermented dairy (yogurt/cheese) may relate to better weight or waist outcomes vs. non-fermented dairy, though results vary by study design.³

When cheese can stall progress

Calorie density: Many cheeses pack ~90–120 kcal per ounce. Handfuls or thick slices add up fast.^{4, 5}
Saturated fat & sodium: Keep sat fat in check and watch sodium (water retention can mask fat loss on the scale).^{6, 7}
Add-on effect: Extra cheese on foods already rich in fats/refined carbs can blow past your calorie target.

Best choices & smart portions

Typical nutrition—check your package; brands vary.

Cheese (serving)	Approx. calories	Protein	Sat fat	Sodium
Cheddar, 1 oz	~114 kcal	~6–7 g	~5.4 g	~180–190 mg
Part-skim mozzarella, 1 oz	~80–90 kcal	~7–8 g	~3.5 g	~150–210 mg
Swiss, 1 oz	~110–112 kcal	~7–8 g	~5.2 g	~50–60 mg
Feta, 1 oz	~70–75 kcal	~4–6 g	~3.5–3.8 g	~320–340 mg
Cottage cheese (2%), ½ cup	~90–110 kcal	~13 g	~1.5–3 g	~350–390 mg

Portion cues: 1 oz hard cheese ≈ pair of dice; ¼ cup shredded ≈ ~1 oz.

Make it work: Use cheese as a flavor accent on high-volume, high-fiber meals (salads, veggie bowls, omelets). Pair with lean protein for better fullness—see our high-protein guide and healthy fats guide. If you want structure, check our best weight-loss program and calorie-goal guide.

Label & shopping tips

Saturated fat: Keep sat fat within your daily limit; consider part-skim or naturally lower-sat-fat choices when you eat cheese more often.⁶
Sodium: Big spread by type/brand—Swiss tends to be lower; feta and processed slices are higher. Compare labels.^{7, 8, 9}
“Natural” vs processed: Process cheese often adds sodium/emulsifiers. If sodium is a concern, choose natural cheeses and measure portions.
Lactose notes: Most aged cheeses (cheddar, Swiss) are low in lactose; many with lactose intolerance tolerate small servings. Cottage cheese has more—test tolerance or use lactose-free versions.^{10, 11}

FAQs

Is full-fat or reduced-fat better for weight loss?

Calories and consistency matter most. Both can fit your plan; pick the style that helps you stay satisfied and within your calorie target while keeping saturated fat in check.²

Can I eat cheese every day and still lose weight?

Yes—if total calories and protein are on target. Use measured portions and make room in your daily plan. Cottage cheese is a convenient high-protein option.

Does cheese make you retain water?

Higher-sodium cheeses can cause short-term water retention for some people. Balance the day’s sodium and drink enough fluids.⁷

References

Geng T, et al. Effects of Dairy Products on Body Weight & Composition in Adults (meta-analysis; energy restriction subgroups show decreases). PubMed.
Kiesswetter E, et al. Dairy intake & cardiometabolic markers—no detrimental effects on weight/BMI/fat mass in RCTs. Open access.
Zhang M, et al. Cheese intake & multiple health outcomes (umbrella review). Open access.
USDA/MyFoodData — Cheddar, 1 oz: ~114 kcal, ~6–7 g protein, ~5.4 g sat fat, ~185 mg sodium. myfooddata.com.
USDA/MyFoodData — Part-skim mozzarella, 1 oz: ~80–90 kcal; ~7–8 g protein. myfooddata.com.
American Heart Association — Saturated fats guidance (<6% of calories for those needing to lower LDL). heart.org.
AHA Diet & Lifestyle tips—choose foods lower in sodium/sat fat; read labels. heart.org.
USDA/MyFoodData — Swiss, 1 oz: ~112 kcal; ~7.7 g protein; ~53 mg sodium (much lower than many cheeses). myfooddata.com.
USDA/MyFoodData — Feta, 1 oz: ~70–75 kcal; ~4–6 g protein; ~320–340 mg sodium. myfooddata.com.
NIDDK — Eating with lactose intolerance (many tolerate small amounts; hard cheeses are lower in lactose). niddk.nih.gov.
Mayo Clinic — Hard cheeses like Swiss/cheddar generally have small amounts of lactose. mayoclinic.org.
Hansen TT, et al. Higher-protein/lower-fat cheese increased satiety vs higher-fat versions. Open access.

Educational content only; not medical advice.

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