A low calorie cheese is generally any cheese that comes in under about 80 calories per one-ounce serving. For context, most popular cheeses like cheddar (115 calories per ounce), Swiss (111), and Gouda (101) fall well above that line. But several common varieties sit significantly lower, and the differences come down to moisture content, fat level, and how the cheese is made.
What the Label “Low Calorie” Actually Means
The FDA has a specific legal definition for foods labeled “low calorie”: the product must contain no more than 40 calories per standard serving size. Very few natural cheeses meet that strict threshold. Low-fat cottage cheese, at about 23 calories per ounce, is one of the few that qualifies. Ricotta made from whole milk comes in at 42 calories per ounce, just above the cutoff.
You’ll more commonly see cheeses labeled “reduced calorie,” which means the product contains at least 25 percent fewer calories than the standard version of that same cheese. A reduced-calorie cheddar, for example, would need to come in under roughly 86 calories per ounce compared to regular cheddar’s 115. Most of the “light” cheeses you see at the grocery store fall into this reduced-calorie category rather than the true low-calorie one.
The Lowest Calorie Cheeses, Ranked
If you’re looking for cheeses that are naturally lower in calories without any special processing, these are your best options per one-ounce (28-gram) serving:
- Low-fat cottage cheese: 23 calories
- Ricotta (whole milk): 42 calories
- Feta: 75 calories
- Soft goat cheese: 75 calories
- String cheese: 80 calories
- Skim-milk mozzarella: 84 calories
- Whole-milk mozzarella: 85 calories
- Camembert: 85 calories
The drop-off from there is steep. Brie hits 95 calories per ounce, cream cheese lands at 99, and everything from American cheese through cheddar ranges from 100 to 115.
Why Fresh Cheeses Have Fewer Calories
The pattern in that list isn’t random. Fresh, soft cheeses almost always contain fewer calories than aged, hard ones, and the reason is water. Cottage cheese and ricotta are high-moisture cheeses. A significant portion of each bite is simply water, which dilutes the calorie density. Feta and fresh goat cheese also retain more moisture than something like Parmesan or aged cheddar.
Hard, aged cheeses go through months or even years of moisture loss. As water evaporates, what remains is a concentrated package of fat and protein. Parmesan is a perfect example: it’s so dry that it crumbles apart, and that density pushes it to 111 calories per ounce. The trade-off is that a little goes a long way. A tablespoon of grated Parmesan over pasta delivers big flavor for a fraction of the calories you’d get from a full ounce sliced onto a sandwich.
Cottage Cheese Stands Apart
Cottage cheese deserves special attention because it’s in a category of its own. A half-cup serving of 1% milkfat cottage cheese contains about 81 calories and packs 14 grams of protein with only 1 gram of fat and 3 grams of carbs. That protein-to-calorie ratio is exceptional, not just among cheeses but among foods in general. Fourteen grams of protein for 81 calories makes it one of the most efficient protein sources in the dairy aisle.
The fat percentage on the container matters, though. Cottage cheese labeled 1% milkfat will be noticeably lower in calories than the 4% (full-fat) version. If keeping calories as low as possible is the goal, stick with 1% or fat-free varieties. The texture is slightly thinner, but most people find the difference minor, especially when mixing it into smoothies, using it as a base for dips, or topping it with fruit.
How to Use Low Calorie Cheeses Practically
Knowing which cheeses are lower in calories only helps if you can actually work them into meals you enjoy. Each of the low calorie options fills a slightly different role in cooking.
Ricotta works as a spread on toast, a filling for stuffed shells or lasagna, or blended into sauces to add creaminess. At 42 calories per ounce, it’s a substantial calorie savings over cream cheese (99 calories) in any recipe where you’d use a soft, spreadable cheese. Feta and goat cheese crumble easily over salads, grain bowls, and roasted vegetables. Their strong, tangy flavors mean you can use less and still taste them in every bite, which naturally keeps portions and calories in check.
Mozzarella, whether whole milk or skim, is the go-to melting cheese for pizza, caprese salads, and baked dishes. The calorie difference between whole milk and skim mozzarella is only about 1 calorie per ounce (85 versus 84), so there’s little reason to choose one over the other purely for calories. Pick based on the texture and meltability you prefer. String cheese, which is just mozzarella pulled into ropes, makes a convenient grab-and-go snack at 80 calories per stick.
For dishes where you’d normally reach for cheddar or Swiss, consider using a smaller amount of Parmesan instead. Yes, Parmesan is calorie-dense by weight, but its intense, salty flavor means you typically use far less of it. A light grating over eggs, pasta, or soup can satisfy the craving for a sharp cheese taste while keeping the total calorie count well below what a full serving of cheddar would add.
What About Reduced-Fat Versions of Regular Cheese
Grocery stores carry reduced-fat and fat-free versions of nearly every popular cheese. These products remove some or all of the milkfat, which lowers calories since fat is the most calorie-dense component (9 calories per gram, compared to 4 for protein or carbs). A reduced-fat cheddar typically saves you 25 to 30 percent of the calories compared to full-fat cheddar.
The downside is texture and meltability. Fat is what gives cheese its creamy mouthfeel and smooth melt. Remove too much and you get a rubbery, somewhat bland product that doesn’t behave the way you expect cheese to behave on a burger or in a grilled sandwich. Many people find that naturally lower calorie cheeses like feta, mozzarella, or goat cheese are more satisfying than an engineered reduced-fat version of a higher calorie cheese. You get real flavor, a natural texture, and a reasonable calorie count without the trade-offs.