Low fat cheese
The least fat per serving among cheeses is in lowfat cottage cheese (2% milkfat) (2.5 g per 1/2 cup, 3% DV), then feta cheese (5.4 g per 1 oz, 7% DV) and mozzarella cheese (6.3 g per 1 oz, 8% DV). 1 of the 15 cheeses we compared meets FDA's “low fat” cut-off of 3 g of fat or less per serving. Lower-fat versions change that: lowfat cottage cheese (1% milkfat) has 1.1 g per 1/2 cup.
Low fat cheese, ranked per serving
| # | Food | Serving | Fat | Calories | Fat per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|---|
| 1 | Lowfat cottage cheese (2% milkfat) | 1/2 cup (3.9 oz, 110 g) | 2.5 g (3% DV) | 92 calories | 2.3 g | Low |
| 2 | Feta cheese | 1 oz (28 g) | 5.4 g (7% DV) | 77 calories | 19.1 g | |
| 3 | Mozzarella cheese | 1 oz (28 g) | 6.3 g (8% DV) | 85 calories | 22.1 g | |
| 4 | Queso fresco | 1 oz (28 g) | 6.6 g (8% DV) | 84 calories | 23.4 g | |
| 5 | Provolone cheese | 1 oz (28 g) | 7.5 g (10% DV) | 100 calories | 26.6 g | |
| 6 | Parmesan cheese | 1 oz (28 g) | 7.8 g (10% DV) | 118 calories | 27.3 g | |
| 7 | Brie cheese | 1 oz (28 g) | 7.8 g (10% DV) | 95 calories | 27.7 g | |
| 8 | Blue cheese | 1 oz (28 g) | 8.1 g (10% DV) | 100 calories | 28.7 g | |
| 9 | Goat cheese | 1 oz (28 g) | 8.5 g (11% DV) | 103 calories | 29.8 g | |
| 10 | Muenster cheese | 1 oz (28 g) | 8.5 g (11% DV) | 104 calories | 30 g | |
| 11 | Swiss cheese | 1 oz (28 g) | 8.8 g (11% DV) | 111 calories | 31 g | |
| 12 | American cheese | 1 oz (28 g) | 9 g (12% DV) | 105 calories | 31.8 g | |
| 13 | Colby cheese | 1 oz (28 g) | 9.1 g (12% DV) | 112 calories | 32.1 g | |
| 14 | Cheddar cheese | 1 oz (28 g) | 9.6 g (12% DV) | 116 calories | 33.8 g | |
| 15 | Ricotta cheese | 1/2 cup (4.6 oz, 129 g) | 14.2 g (18% DV) | 203 calories | 11 g |
What changes the number
The same food can rank very differently raw, cooked or dried, because water leaves or is added and the serving changes size, and reduced-fat or lower-sodium versions change it again.
- Lowfat cottage cheese (2% milkfat): 2.5 g per 1/2 cup as listed, 1.1 g in Cheese, cottage, lowfat, 1% milkfat (USDA FDC 173417).
- Mozzarella cheese: 6.3 g per 1 oz as listed, 0 g in Cheese, Mozzarella, nonfat or fat free (USDA FDC 2705725).
- Provolone cheese: 7.5 g per 1 oz as listed, 5 g in Cheese, provolone, reduced fat (USDA FDC 2705734).
- Muenster cheese: 8.5 g per 1 oz as listed, 5 g in Cheese, Muenster, reduced fat (USDA FDC 2705727).
- Swiss cheese: 8.8 g per 1 oz as listed, 1.4 g in Cheese, Swiss, reduced fat (USDA FDC 2705737) and 0 g in Cheese, Swiss, nonfat or fat free (USDA FDC 170897).
- American cheese: 9 g per 1 oz as listed, 4 g in Cheese, American, reduced fat (USDA FDC 2705765) and 0 g in Cheese, American, nonfat or fat free (USDA FDC 170863).
The cheeses with the most fat
- Ricotta cheese: 14.2 g (18% DV) per 1/2 cup (4.6 oz, 129 g)
- Cheddar cheese: 9.6 g (12% DV) per 1 oz (28 g)
- Colby cheese: 9.1 g (12% DV) per 1 oz (28 g)
- American cheese: 9 g (12% DV) per 1 oz (28 g)
- Swiss cheese: 8.8 g (11% DV) per 1 oz (28 g)
What counts as high or low
- Low fat: 3 g of fat or less per serving (21 CFR 101.62). For foods with a reference amount of 30 g or less, such as cheese, nuts and sliced meats, FDA also requires the same limit per 50 g, and so do we for those foods.
FDA applies these terms to the reference amount on a food label. We apply them to the serving shown, which is usually the same size or close to it.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Lowfat cottage cheese (2% milkfat): Cheese, cottage, lowfat, 2% milkfat, FDC ID 328841
- Feta cheese: Cheese, Feta, FDC ID 2705714
- Mozzarella cheese: Cheese, mozzarella, whole milk, FDC ID 170845
- Queso fresco: Queso Fresco, FDC ID 2705745
- Provolone cheese: Cheese, provolone, FDC ID 170850
- Parmesan cheese: Cheese, parmesan, shredded, FDC ID 173431
- Brie cheese: Cheese, brie, FDC ID 172177
- Blue cheese: Cheese, blue, FDC ID 172175
- Goat cheese: Cheese, goat, FDC ID 2705716
- Muenster cheese: Cheese, muenster, FDC ID 171245
- Swiss cheese: Cheese, swiss, FDC ID 746767
- American cheese: Cheese, pasteurized process, American, without added vitamin D, FDC ID 171290
- Colby cheese: Cheese, colby, FDC ID 173416
- Cheddar cheese: Cheese, cheddar, sharp, sliced, FDC ID 170899
- Ricotta cheese: Cheese, ricotta, whole milk, FDC ID 746766
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
- 21 CFR 101.62, nutrient content claims for fat, fatty acid and cholesterol content of foods. https://www.ecfr.gov/current/title-21/section-101.62 (eCFR text as of 2026-09-16)
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.