The Best Low-Calorie, High-Protein Cheese

The Best Low-Calorie, High-Protein Cheese

Cheese has a reputation for being a “diet wrecker”—salty, fatty, and easy to overeat. But if you choose the right types and watch portions, cheese can actually be a legit high-protein tool in a fat-loss or muscle-building diet.

The trick is to focus on cheeses that:

• Pack a lot of protein per calorie, and

• Don’t drown you in saturated fat and sodium with every bite.

This article breaks down which cheeses are the best from a low-calorie, high-protein perspective and how to use them smartly in your day.

What Counts as “Low-Calorie, High-Protein” Cheese?

Cheese will never be as low-calorie as plain chicken breast or egg whites, but some options come surprisingly close in protein density.

A simple way to think about it:

• High-protein cheese: at least ~6–7 grams of protein per 1 oz (28 g) serving

• Reasonable calories: roughly 70–110 calories per ounce

• Better choices: lower in saturated fat and sodium compared to typical hard cheeses

We’ll mainly look at both per 100 grams and per ounce stats to compare apples to apples.

#1: Low-Fat Cottage Cheese – The Bodybuilder Classic

Cottage cheese is probably the king of low-calorie, high-protein cheese.

A 100-gram serving of low-fat cottage cheese has about 84 calories and 11 grams of protein, with only around 2–3 grams of fat. Nutrition experts highlight that cottage cheese is low in calories but very high in protein and nutrients, making it a staple for weight loss and muscle gain diets.

Why it’s awesome:

• Very low calorie for the protein you get

• Great source of casein protein (slow-digesting, good before bed)

• Comes in low-fat and non-fat versions to further cut calories

• Versatile: works in both sweet (fruit, cinnamon) and savory (eggs, salads) dishes

How to use it:

• Breakfast bowl: mix with berries and a sprinkle of cinnamon

• High-protein toast: spread on whole-grain toast with tomato and pepper

• “Cheesecake” hack: blend cottage cheese with a low-cal sweetener and vanilla extract for a dessert-style snack

If you’re looking for maximum protein with minimum calories and don’t care about it being “fancy,” this is your best overall choice.

#2: Ricotta – Creamy, Underrated, and Macro-Friendly

Ricotta doesn’t always show up in macro conversations, but it should. Recent coverage calls ricotta an underrated high-protein cheese with around 140 calories and roughly 10–11 grams of protein per 100 grams for low-fat versions, along with solid calcium and vitamin B12.

Why it’s great:

• Mild, creamy, and easier to digest for some people

• Lower in salt and fat than many hard cheeses

• Decent protein for relatively modest calories (especially in low-fat forms)

How to use it:

• Ricotta protein bowl: mix with a bit of cocoa powder and sweetener for a “dessert”

• Stuffed veggies: use it in stuffed peppers, zucchini boats, or lasagna roll-ups

• Pancakes or oats: stir into protein pancakes or oatmeal for extra creaminess and protein

Ricotta won’t beat cottage cheese in pure protein-per-calorie terms, but it’s a great “comfort food” option that still fits a high-protein, lower-calorie strategy.

#3: Low-Fat or Part-Skim Mozzarella – Pizza Vibes, Better Macros

Mozzarella can be a calorie bomb when it’s full-fat, but part-skim / low-moisture mozzarella is a solid compromise.

Nutrition data for part-skim mozzarella shows roughly 254–295 calories and around 23–26 grams of protein per 100 grams, depending on the specific brand and database. That works out to about 6–7 grams of protein per ounce with calories still controllable.

Why it’s solid:

• Good protein per calorie, especially in part-skim form

• Melts well, so a small amount has a big “pizza satisfaction” factor

• Recommended by dietitians as one of the healthier cheese choices when you go for part-skim mozzarella rather than full-fat.

How to use it:

• High-protein pizza hack: use a tortilla or thin crust, light on cheese, heavy on chicken and veggies

• Caprese-style salad: tomato, basil, part-skim mozzarella, and a drizzle of balsamic

• Egg bakes: sprinkle a modest amount on top of omelets or frittatas

If you want cheese that melts and stretches but still gives decent protein with manageable calories, part-skim mozzarella is your go-to.

#4: Low-Fat Swiss – High Protein, Lower Calories Than You Think

Regular Swiss cheese is fairly calorie-dense—around 393 calories and 27 grams of protein per 100 grams. But low-fat Swiss changes the game: 100 grams comes in at about 179 calories with a large share of calories from protein.

Swiss also tends to be:

• Naturally lower in sodium than many other cheeses

• High in calcium and vitamin B12, which is great for bones and energy metabolism

Why it’s great:

• High protein density in low-fat versions

• Strong flavor means you can use less and still feel satisfied

• Good micronutrient profile (calcium, B12, phosphorus)

How to use it:

• Protein-forward sandwich: one or two slices of low-fat Swiss on whole-grain bread with turkey or chicken

• Egg scrambles: dice a small amount into scrambled eggs or omelets

• Snack plates: pair a few cubes with fruit or raw veggies instead of crackers

Low-fat Swiss is one of the top options if you want a flavorful, sliceable cheese that fits nicely into a lower-calorie, higher-protein plan.

#5: Parmesan – Tiny Amount, Huge Protein Punch

Parmesan (especially real Parmigiano Reggiano) is a protein monster in small servings.

Hard Parmesan cheese provides around 392–420 calories and roughly 28–36 grams of protein per 100 grams, depending on the source. A typical 1-ounce (28 g) serving has about 111 calories and 10 grams of protein.

That’s a lot of protein in a small amount of food, and recent coverage even notes that some people are using Parmesan wedges as high-protein snacks, with around 10 grams of protein per ounce—more than many other cheeses.

Why it’s useful in a low-calorie diet:

• Extreme flavor intensity: a little goes a long way

• High in protein per ounce compared to many softer cheeses

• Naturally low in lactose because of long aging

The catch: per 100 grams, Parmesan is not “low-calorie”—it’s calorie-dense. But because you only need small amounts to add flavor, the net calories per meal can stay low.

How to use it:

• Protein-flavored topping: sprinkle a tablespoon over salads, roasted veggies, or pasta substitutes (like zucchini noodles)

• Soup finisher: grate a small amount over broth-based soups to add umami and extra protein

• Popcorn or veggie snack: dust air-popped popcorn or roasted chickpeas with a bit of grated Parmesan

Think of Parmesan as a high-protein seasoning rather than a cheese you eat in large chunks.

Honorable Mentions: Feta, Farmer’s Cheese, and Regular Cheddar

Several other cheeses are worth mentioning if you’re optimizing macros:

• Feta: Lower in calories than some hard cheeses, with moderate protein and strong flavor, so you can use less. It’s also often highlighted as a healthier choice in balanced diets.

• Farmer’s cheese: Very high in calcium and decent protein, with a relatively lean profile.

• Cheddar (especially reduced-fat): Not the leanest, but reduced-fat versions can give ~6–7 grams of protein per ounce for about 70–80 calories. High-protein cheese lists frequently include cheddar as a solid option when used in moderation.

These aren’t as “macro-perfect” as low-fat cottage cheese or low-fat Swiss, but they can easily fit into a high-protein diet if you keep portions under control.

How to Read Cheese Labels for High Protein and Lower Calories

When you’re in the grocery store staring at 40 different blocks of cheese, here’s how to pick the best one for your goals:

1. Check protein per 30 g (1 oz).
   Aim for at least 6–7 grams of protein per ounce. Cottage cheese, ricotta, mozzarella, Swiss, cheddar, and Parmesan often hit or exceed this, especially in reduced-fat versions.

2. Look at calories per ounce.
   Try to keep it around 70–110 calories per ounce for everyday use. Full-fat cheeses go higher; low-fat and part-skim versions bring this number down.

3. Scan saturated fat.
   Cheese naturally has saturated fat. You don’t have to avoid it completely, but reduced-fat options help you keep daily intake more reasonable.

4. Watch sodium.
   Cheeses like feta, Parmesan, and some hard aged cheeses can be quite salty. That’s not automatically bad, but if you’re salt-sensitive, consider lower-sodium options like Swiss.

5. Decide how you’ll use it.

   • If you’re using it as a base food (like a cottage cheese bowl), prioritize lower calories and higher protein.

   • If it’s just a topping, you can use a more intense cheese (Parmesan, feta) in very small amounts.

How to Use High-Protein Cheese Without Overdoing Calories

1. Use Cheese as a Protein Booster, Not the Whole Meal

Pair cheese with:

• Lean meats (chicken, turkey)

• High-fiber carbs (veggies, beans, whole grains)

• Other protein sources (eggs, Greek yogurt, tofu)

Example: turkey & Swiss on whole-grain bread, with a side of carrot sticks. The cheese is part of the protein story, not the entire thing.

2. Think “Topping” and “Accent,” Not “Main Ingredient”

Hard cheeses like Parmesan and strong cheeses like feta or blue can transform a meal with just 10–20 grams of cheese.

Instead of 100 grams of cheese in a pasta dish, try:

• A modest serving of whole-grain pasta or veggie noodles

• Lean protein (chicken, shrimp, beans)

• A small sprinkle of Parmesan or feta on top

You get flavor, satisfaction, and extra protein—without crushing your calorie budget.

3. Swap High-Calorie Spreads for Cottage Cheese or Ricotta

Instead of using butter, mayo, or cream cheese:

• Spread cottage cheese or ricotta on toast or crackers

• Add herbs, garlic powder, or a squeeze of lemon for flavor

You’ll trade a big chunk of fat calories for more protein and a similar “creamy” sensation.

4. Snack Smart: Pre-Portion Your Cheese

Cheese is easy to overeat straight from the block. Try:

• Pre-cutting or weighing one-ounce portions

• Pairing cheese with high-volume, low-calorie foods (like cucumber slices, bell peppers, or apple wedges) instead of crackers or chips

This way, you keep cheese as a structured, macro-friendly snack rather than a mindless binge.

Quick Ranking: Best Low-Calorie, High-Protein Cheese Options

If we had to rank the best overall choices based on protein per calorie, practicality, and health profile:

1. Low-fat cottage cheese – Best overall for high protein with very low calories

2. Low-fat ricotta – Creamy, versatile, and reasonably lean

3. Part-skim mozzarella – Melts well, good protein, reasonable calories

4. Low-fat Swiss – Flavorful slices with strong protein and micronutrient profile

5. Parmesan (in small amounts) – Extremely protein-dense and powerful as a topping

From there, you can rotate in feta, farmer’s cheese, reduced-fat cheddar, and other favorites depending on your taste and macros.

Bottom Line

If you love cheese and care about macros, you don’t have to choose between the two.

Focus on:

• Low-fat cottage cheese and ricotta for bowls, snacks, and spreads

• Part-skim mozzarella and low-fat Swiss for sandwiches, melts, and pizzas

• Parmesan and feta as powerful toppings that add flavor and extra protein in small portions

Used strategically, the right cheese can actually help you hit your protein goals while keeping calories in check—and make your “diet food” taste a whole lot better.