How Much Fat Is In Cheese Facts By Cheese Type
The table below shows the approximate fat content for common cheese varieties. These values come from USDA nutritional data and represent standard commercial products. Actual numbers vary slightly by brand, milk source, and aging time.
| Cheese Type | Total Fat per 100g | Saturated Fat per 100g | Calories per 100g |
|---|---|---|---|
| Cream cheese | 34 g | 21 g | 342 |
| Cheddar | 33 g | 19 g | 403 |
| Parmesan | 29 g | 18 g | 431 |
| Blue cheese | 28 g | 18 g | 353 |
| Gouda | 27 g | 18 g | 356 |
| Swiss | 27 g | 17 g | 380 |
| Brie | 27 g | 17 g | 334 |
| Whole milk mozzarella | 22 g | 14 g | 300 |
| Feta | 21 g | 15 g | 264 |
| Part-skim mozzarella | 16 g | 10 g | 280 |
| Whole milk ricotta | 13 g | 8 g | 174 |
| Full-fat cottage cheese | 10 g | 6 g | 206 |
| Part-skim ricotta | 8 g | 5 g | 138 |
| Low-fat cottage cheese (2%) | 2 g | 1 g | 84 |
| Nonfat cottage cheese | 0.4 g | 0.2 g | 72 |
The difference between the highest and lowest fat cheeses is large. Cream cheese has about 85 times more fat per 100 grams than nonfat cottage cheese. Even among everyday cheeses like cheddar and part-skim mozzarella, the fat content can be cut nearly in half by choosing a lower-fat variety.
What Determines the Fat Content in Different Cheeses?
Three main factors control how much fat ends up in the cheese you eat.
The first is the milk source. Whole milk contains about 3.3% fat. Cream contains about 36% fat. Cheeses made from cream or whole milk will have higher fat content than those made from skim or reduced-fat milk. Cream cheese starts with cream and sometimes added milk fat. Cheddar is traditionally made from whole milk. Part-skim mozzarella uses milk with some cream removed.
The second factor is moisture content. Cheeses with more water weigh more for the same amount of fat, so the fat per 100 grams is lower. Fresh cheeses like ricotta and cottage cheese hold more moisture than aged cheeses. A piece of Parmesan has very little water left, which concentrates the fat and calories.
The third factor is whether the cheese is aged. Aged cheeses lose moisture over time. As water evaporates, the fat and protein become more concentrated. That is why a hard cheese like aged cheddar or Parmesan has a higher fat percentage than a soft fresh cheese like mozzarella, even if both start with similar milk.
How Do Hard Cheeses Compare to Soft Cheeses?
Hard cheeses generally have more fat per 100 grams than soft cheeses. This is mostly because hard cheeses contain less water.
Aged hard cheeses like Parmesan, aged cheddar, and Gouda all fall in the range of 27 to 33 grams of fat per 100 grams. These cheeses have been aged for months or years, and significant moisture has left them.
Soft fresh cheeses like cottage cheese, ricotta, and fresh mozzarella have higher water content. Cottage cheese is about 80 percent water. That dilutes the fat. A 100-gram serving of full-fat cottage cheese contains about 10 grams of fat. The same weight of Parmesan contains nearly three times that.
Soft ripened cheeses like Brie and Camembert fall in the middle. They have less water than fresh cheeses but more than hard aged cheeses. Their fat content is typically around 27 grams per 100 grams, similar to many hard cheeses.
So texture alone is not a reliable guide. A soft cheese like Brie can have as much fat as a hard cheese like Swiss. The water content matters more than how soft or firm the cheese feels.
Which Cheeses Have the Lowest Fat Content?
The cheeses with the lowest fat content are the ones made from skim or reduced-fat milk.
Nonfat cottage cheese has less than 1 gram of fat per 100 grams. Low-fat cottage cheese (1% or 2% milk fat) has 1 to 2 grams. Part-skim ricotta has about 8 grams. Part-skim mozzarella has about 16 grams.
Plain nonfat Greek yogurt and quark, while not always classified as cheese in the United States, also provide low-fat options. They can be used in many of the same ways as cheese.
Most lower-fat cheeses are fresh cheeses. That is because reducing the fat content of aged cheese is more difficult. Some manufacturers produce reduced-fat versions of cheddar and Swiss. These products typically contain 10 to 15 grams of fat per 100 grams. But they often have added starches or gums to improve texture.
Some research suggests that lower-fat cheeses may not satisfy cravings as well as full-fat versions. This matters because people who feel unsatisfied may eat more of something else later. Choosing a smaller amount of a full-fat cheese may sometimes lead to the same or fewer total calories compared to eating a larger amount of a lower-fat cheese.
What About Saturated Fat in Cheese?
About two-thirds of the fat in cheese is saturated fat. This is consistent across most cheese types. If a cheese has 30 grams of total fat per 100 grams, roughly 19 to 20 grams will be saturated.
For decades, dietary guidelines have recommended limiting saturated fat intake. The current Dietary Guidelines for Americans recommend keeping saturated fat below 10 percent of total daily calories. For a 2,000-calorie diet, that is no more than 22 grams per day.
A 30-gram serving of cheddar (about the size of two dice) contains roughly 6 grams of saturated fat. That is about one-quarter of the daily limit for a 2,000-calorie diet.
More recent research has questioned whether the saturated fat in dairy foods has the same effect on heart disease risk as saturated fat from other sources. Some studies suggest that the food matrix — meaning the whole food rather than the isolated nutrient — matters. Cheese contains calcium, protein, and fermented compounds that may change how the body processes its fat.
However, the evidence is not strong enough to say cheese saturated fat is harmless. The relationship is still being studied. Current official dietary guidance still recommends limiting saturated fat intake. If you are following that guidance, cheese is a food where saturated fat adds up quickly, especially if you eat more than one serving per day.
How Much Cheese Is a Reasonable Serving?
One serving of cheese is typically 1 ounce, or about 28 to 30 grams. That is roughly the size of two dice or your thumb.
A 1-ounce serving of cheddar contains about 9 grams of total fat and 6 grams of saturated fat. A serving of part-skim mozzarella contains about 4.5 grams of total fat and 3 grams of saturated fat.
Most people eat more than one serving when cheese is part of a meal. A sandwich with two slices of cheese is 2 ounces. A pasta dish with a half-cup of shredded Parmesan is closer to 1.5 ounces. A cheese plate with three or four varieties can easily reach 3 to 4 ounces.
If you are tracking your fat intake, measuring cheese for a few days can help you see how much you are actually eating. The difference between a light sprinkle and a generous handful is often two to three servings.
Frequently Asked Questions
Which cheese has the most fat?
Cream cheese has the most fat at about 34 grams per 100 grams, followed closely by cheddar at 33 grams and Parmesan at 29 grams.
Which cheese has the least fat?
Nonfat cottage cheese has less than 1 gram of fat per 100 grams, making it the lowest-fat cheese commonly available in grocery stores.
Is cheese high in fat?
Most full-fat cheeses are high in fat, with 20 to 34 grams per 100 grams, but lower-fat options like part-skim mozzarella and reduced-fat cottage cheese provide significantly less.
Is it okay to eat cheese every day?
Eating cheese daily is fine for most people in moderate amounts, but the saturated fat adds up quickly if you eat more than one or two servings per day.
