Cheese has a negative stigma attached to it when it comes to weight loss. It’s usually one of the first foods on the banished list, but it’s time for that to change. Studies show consuming more than three servings of dairy daily can reduce the risk for obesity and metabolic syndrome. So let the good news sink in and enjoy one of the five best cheeses that won’t wreck your weight loss plan!



Feta is a staple in the Mediterranean diet, which studies show can reduce the risk of heart disease. Feta is also lower in fat compared to other cheeses, and its tangy flavor goes a long way with just a small amount topped on salads or in a wrap. Moreover, it’s high in calcium to keep your bones strong! You’ll get 14 percent of your daily recommended calcium in just one serving.

Serving: 1 ounce

Calories: 75

Calories from fat: 6 grams

Protein: 4 grams


Low-fat Cottage Cheese (1% to 2% milk fat):

Add some fresh fruit to a bowl of cottage cheese for a protein-packed breakfast that will hold you over well into the lunch hour. Opt for 1 percent or 2 percent milk to keep the saturated fat low. For less than 200 calories, you’ll have a complete meal.

Serving: 1 cup

Calories: 163

Calories from fat: 2.3 grams

Protein: 28 grams



The light taste of cheddar makes for a lower-calorie, versatile cheese that goes well with many meals. Whether you want to spruce up and omelet or give your sandwich a boost, you’ll get an adequate amount of protein and calcium.

Serving: 1 slice

Calories: 113

Calories from fat: 9.28

Protein: 7 grams



Swiss cheese is an excellent source of vitamin B12, clocking in at 14 percent of your recommended daily value per serving. Known as the energy vitamin, vitamin B12 also promotes strong bones and healthy teeth.

Serving: 1 slice

Calories: 106

Fat: 7.78 grams

Protein: 7.54



A staple in Italian meals, parmesan does more than just add delicious flavor. A small sprinkle of parmesan goes a long way in terms of taste and packs the same amount of protein, calcium, and minerals as other cheeses. Perfect for sprucing up roasted vegetables or a pasta dish.

Serving: 1 Tbsp

Calories: 21

Calories from fat: 12

Protein: 1.89 grams


Not all cheeses will do wonders for your health. In fact, some can do more harm than good for your weight loss plan.


Easy cheese or any squeezable cheese: One word: processed. It may carry the cheese label, but with an ingredient list that goes on for ages, you won’t be doing your weight loss plan any favors. Squeezeable cheese lacks the nutrition of its non-processed counterparts—less protein and calcium and more calories and fat. Stick to the real thing; it tastes better anyway!


Cream Cheese

It may be your go-to bagel spread, but if eaten too often, it will go straight to your waistline. Just one tablespoon has 46 calories from fat, and one tablespoon probably isn’t covering your whole bagel. Switch to whipped cream cheese for a lighter, reduced-fat option.

Serving: 1 Tbsp

Calories: 51

Calories from fat: 46

Protein: 1.06 grams



There’s just something about American singles. Maybe it’s a comforting reminder of your childhood, but it’s not so good for your health. It’s made up of mostly processed ingredients, including food dyes that give it an unnatural yellow-orange color. Its long shelf life is enough to question what it’s really made of. In fact, American cheese is labeled as a “cheese product” due to its questionable ingredients.

Serving: 1 slice

Calories: 96

Calories from fat: 57

Protein: 5.37 grams