Cheese is a source of protein and calcium, but it is also a significant contributor of saturated fat in many diets. Saturated fat intake is a common concern because of its relationship with elevated low-density lipoprotein (LDL) cholesterol levels, which can affect heart health. The fat content in cheese varies widely, offering consumers options to enjoy this food while managing their nutritional intake. Understanding which varieties are naturally lower in saturated fat helps in making informed dietary choices.
The Cheeses with the Lowest Saturated Fat
Cheeses with the lowest saturated fat are typically made from skim or part-skim milk and have a high moisture content. Low-fat cottage cheese is often the lowest option, providing approximately 0.25 to 0.375 grams of saturated fat per one-ounce serving. It is a fresh curd product made from non-fat or two percent milk, meaning very little fat is incorporated into the final product.
Part-skim ricotta cheese is another excellent choice, containing about 1.4 grams of saturated fat in a one-ounce portion. This fresh, soft cheese is made from whey, which contains less milk fat than whole milk curds. Part-skim mozzarella cheese is also a strong contender, offering around 2.9 grams of saturated fat per ounce. Choosing the part-skim version is important, as full-fat mozzarella can contain over three grams of saturated fat per ounce.
Feta cheese, traditionally made from sheep’s or goat’s milk, is naturally lower in fat than many hard cheeses, providing approximately 3.8 grams of saturated fat per ounce. While higher than the part-skim varieties, its strong flavor means smaller amounts are typically used, which helps control overall intake. These fresh, high-moisture cheeses are practical options for consumers seeking to limit saturated fat consumption.
Factors Influencing Fat Content in Cheese
The final fat content of any cheese is determined by two main factors: the composition of the milk used and the specific manufacturing process. The simplest way to produce a low-fat cheese is to start with milk that has a lower fat content, such as skim or part-skim milk, rather than using whole milk. This choice directly reduces the amount of milk fat available to be captured and concentrated in the final curd.
The cheesemaking process concentrates the solids of the milk, which directly impacts the saturated fat level. Cheeses that undergo a long aging process, such as Parmesan or aged Cheddar, lose a significant amount of moisture over time. As water evaporates, the remaining components, including fat and protein, become highly concentrated, resulting in a product that can be 60 to 70 percent fat by dry weight.
In contrast, fresh cheeses like cottage cheese and ricotta retain a high percentage of water, often over 50 percent, which naturally dilutes the fat content. The amount of fat recovered and retained is also influenced by specific production steps, such as the cutting and cooking of the curd. Cheesemakers adjust these variables to control moisture retention, dictating the final fat-to-protein ratio of the cheese.
Portion Control and Label Reading
Even when selecting a cheese low in saturated fat, understanding the Nutrition Facts label and practicing moderation are necessary. The standard serving size for most cheeses is defined as one ounce, which is roughly the size of a pair of dice or a single slice of block cheese. It is easy to consume multiple servings without realizing it, quickly increasing the intake of saturated fat and calories.
Consumers should pay close attention to specific labeling claims. The U.S. Food and Drug Administration (FDA) defines a product as “low-saturated fat” if it contains one gram or less of saturated fat per reference serving and no more than 15 percent of calories from saturated fat. A “reduced-fat” claim means the product has at least 25 percent less fat than the regular version, which may still be a high-fat food.
Low-fat cheese products can sometimes contain higher amounts of sodium to compensate for flavor and texture changes caused by removing fat. Therefore, it is important to check the sodium content, aiming for products that limit this nutrient. By understanding these labels and adhering to a one-ounce portion, cheese can be incorporated responsibly into a balanced eating plan.