Doctors Rank the Best Cheese for Weight Loss—Some of Their Tasty Picks Will Surprise You
Sure, cottage cheese made the list, but what experts say about Swiss cheese will blow you away!
It’s rich, creamy, melty, comforting—and we absolutely love cheese. Of course, we’d love to be lean and healthy too. Do we have to give up cheese in order to slim down? “Definitely not,” says Jennifer Brown, MD, a West Virginia physician who is dual-certified in family and obesity medicine. First of all, giving up cheddar and mozzarella “can lead to feelings of deprivation that trigger overeating and ultimately trigger weight gain.” What’s more, nutrients in many cheeses can make dropping pounds easier and faster—especially for those of us over age 50 who need a little boost. But what is the best cheese for weight loss? Keep reading for delicious details and a surprise runner-up.
The good news about cheese for weight loss
“Cheese is an excellent source of high-quality protein that’s rich in nutrients, including calcium and B vitamins,” says Dr Brown, who helps women through their weight loss journeys at MyObesityTeam.com.
The protein in cheese is mostly a type called casein, found only in dairy foods. “It breaks down very slowly, helping maintain fullness,” says Neelofer Basaria, DrPH, a board-certified health coach and founder of True Living. Cheese’s savory flavor compounds “also stimulate pleasure signals in the brain, making meals feel more comforting.” So cheese can be very good at quieting hunger.
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The protein in cheese is also a standout for other reasons. It’s packed with amino acids that our bodies need for maintenance, repairing damage and growing stronger. In other words, “cheese supports healthy bones and muscles,” says Dr. Brown. And healthy muscle supports blood sugar control and metabolism—because muscle tissue constantly burns blood sugar and calories to sustain itself, even as you sleep.
Is cheese addictive?
Nope! While cheese can be added to processed foods with addictive properties, comprehensive University of Michigan testing determined that unprocessed cheese itself is not a food we’re driven to overeat. Bonus: In a Food & Nutrition Research study, adults burned nearly double the calories digesting cheddar on whole wheat compared to processed cheese on white bread! So any unprocessed cheese can be a great choice as part of a balanced diet. And some types of cheeses offer bonus fat-fighting benefits.
Experts rank the best cheese for weight loss
All the cheese varieties on this list have advantages for women trying to lose weight. Enjoy any or all that appeal to you—and let us know if you agree with these rankings.
#5 Parmesan
Made since the Middle Ages, Parmesan is aged for up to three years to bring out intense notes of nuttiness, caramel and umami. Because excess butterfat would become rancid during the aging process, this cheese is lower in fat and has a high protein content (5 grams of fat and 11 of protein grams per 120-calorie ounce).
And scientists searching for ways to control diabetes recently found promising “anti-diabetic peptides” in Parmesan, suggesting it may help prevent blood-sugar spikes and insulin issues that drive hunger and weight gain. So it may be an ideal option for anyone who has developed blood sugar issues over the years. While more research is needed, the evidence is promising enough to land “parm” a spot on this best cheeses list. “Parmesan is full of flavor, and a little goes a long way, which can keep calories down while still satisfying cravings,” says Dr. Brown.
Honorable mention: Gouda, another tasty aged cheese found to have anti-diabetic properties.
#4 Feta and goat cheese
These pungent options are another pick that tends to be lower in fat and higher in protein than many cheeses—so you automatically feel content with smaller amounts. What sets them apart is that they’re not made with cow’s milk. Goat cheese is made entirely from goat’s milk and feta is a mix of goat and sheep’s milk. “Some people may find goat and sheep cheeses gentler on the stomach, because their protein may be easier for some bodies to break down,” notes Basaria.
Not only does that mean a reduced likelihood of bloating and discomfort, studies—including one published in Nutrients—suggest cheese made from goat and sheep’s milk may help reduce inflammation. And that can actually aid in weight loss. Dr. Brown explains that inflamed tissues release compounds called cytokines “that can impair fat oxidation.” Which means opting for feta or goat cheese can cause shifts in the body that allow fat to burn more freely.
Honorable mention: Any variety made mostly from sheep milk, such as pecorino, manchego and Roquefort.
#3 Cheddar
A semi-hard cheese that’s aged for at least two months (for mild) and up to 18 months (for sharp), cheddar is one of America’s favorite cheeses. Its superpower is not only how good it tastes with other foods, but how it actually changes the body’s response to foods that would otherwise promote fattening and damaging blood sugar spikes.
A study in the European Journal of Clinical Nutrition found that adding cheddar to foods like potato, pasta and toast dramatically reduced their “glycemic index”—or the spike of blood sugar they create. Cheddar actually turned high-glycemic foods into low-glycemic foods, and it worked better than toppings like chili and tuna. If you’re eating carbs, “cheddar can be a great addition,” says Dr. Brown.
Honorable mention: Part-skim mozzarella will likely offer many of the same benefits as cheddar, and it tends to have fewer calories.
#2 Alpine Swiss
Alpine Swiss is made from the milk of cows that graze in extraordinarily nutrient-dense pastures, so the cheese ends up jam-packed with good stuff. Case in point: Studies show it has four times more omega-3 fatty acids than conventional cheese. “Cheeses that are higher in omega-3 fatty acids may help reduce inflammation while improving fat metabolism, both of which support weight loss,” notes Dr. Brown.
Alpine Swiss also boasts an especially high concentrations of conjugated linoleic acid (CLA), a fatty acid that may enhance fat burning. Plus, Swiss “is a great source of protein while being moderate in calories,” says Basaria. And, hole-y moly, is it ever good!
Honorable mention: Any grass-fed cheese will also be higher in omega-3s and CLA.
#1 Cottage cheese and cultured cottage cheese
Cottage cheese is having a moment, and for good reason. According to the latest research from Florida State University, enjoying the mild, creamy curds as a daily snack leads to stronger muscles, a quicker metabolism and better overall wellbeing. Credit goes to a jackpot of nutrients in the cheese, including energizing riboflavin, thyroid-boosting selenium and fat-blocking calcium.
And what a lot of us don’t realize is that brands with “live and active cultures” on the label—including TikTok’s favorite brand, Good Culture—“contain probiotics that support a healthy gut microbiome, which is crucial for optimal metabolism and fat burning,” notes Dr. Brown.
Each 160-calorie cup of cottage cheese contains a whopping 28 grams of protein, more than any other cheese—which means reduced hunger and boosted metabolism. “Cottage cheese is incredibly filling while being low in calories,” Dr. Brown says. Adds Basaria: “It’s also very easy to incorporate throughout the day, because it works in both savory and sweet meals. That’s a big win!”
The best ways to incorporate the best cheeses
In general, it’s fine to eat all the cottage cheese as often as you like. Our experts suggest limiting other varieties of cheese to 2 ounces a day and making it part of a healthy approach to eating that emphasizes high-protein foods and produce with moderate amounts of whole grains and healthy fats.
“The most helpful approach can be to choose the cheese that feels good in your body, savor it slowly and enjoy it in portions that support your wellbeing,” says Basaria.
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