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Here’s some good news for anyone still holding onto their post-holiday weight loss resolution: that low-fat cheese you’ve been forcing yourself to eat probably isn’t as healthy as you think.
While cheese has long gotten a bad rap for its saturated fat content, a growing body of research suggests that it can actually be good for you if eaten in moderation and as part of a balanced diet.
The twist? That skinny mozzarella and fat-free ricotta you’ve been choking down to cut fat and calories could actually be working against you.
The road to fat-free
For years, the advice has been clear: To lower your risk of heart disease, pick for fat-free or low-fat dairy options.
The recommendation is rooted in the belief that saturated fats — often found in animal products like cheese — raise cholesterol levels and increase the risk of cardiovascular issues.
By contrast, healthy fats, such as those in olive oil, nuts, seeds, and avocados, are considered beneficial for providing energy, aiding vitamin absorption and supporting overall health.
But some experts argue that the recommendation on full-fat cheese is outdated. It dates back to 1980, when the first edition of the Dietary Guidelines for Americans was published, Dr. Dariush Mozaffarian, a cardiologist and professor of medicine at Tufts University, told the New York Times.
Since then, Mozaffarian said, most studies on dairy fat have found no significant health benefits to favoring low-fat versions over whole milk and cheese.
Is low-fat really better?
While US dietary guidelines still recommend cheeses made with reduced-fat or fat-free milk as “healthier” options, the latest evidence is starting to challenge that.
“Is whole milk better than low-fat milk? The answer is no,” said Dr. Frank Hu, The Fredrick J. Stare Professor of Nutrition and Epidemiology at the Harvard T.H. Chan School of Public Health. “The evidence doesn’t really support that.”
In fact, a global analysis published in 2025 found that consuming dairy, particularly cheese, may even protect against cardiovascular disease and stroke.
For example, a 2017 study in the American Journal of Clinical Nutrition found that regular-fat cheese didn’t significantly impact bad (LDL) cholesterol levels but had a positive effect on good (HDL) cholesterol.
The presence of HDL is considered good for your health because it helps remove excess cholesterol from the blood and arteries, preventing dangerous conditions like atherosclerosis, which can lead to heart attacks and strokes.
Other research has found that dairy consumption is linked to a lower risk of high blood pressure and type 2 diabetes, regardless of whether people choose low-fat or full-fat dairy.
Full-fat cheese might even help you maintain a healthy weight. A 2016 study found that women who consumed full-fat cheese were less likely to gain weight compared to those who opted for non-fat varieties, despite the higher calorie count.
Full flavor, full satiety
When it comes to taste, full-fat cheese has a clear advantage.
Fat plays an important role in carrying flavor compounds, so low-fat cheeses typically taste bland and have a dry, rubbery texture. To compensate, manufacturers often load them up with thickeners, stabilizers, and other additives, making them more processed — and potentially unhealthier.
Reduced-fat cheeses could also leave you feeling less satisfied.
“When the fat is processed out of dairy foods, you lose not only the flavor but the food’s natural ability to keep you full,” Nicole Magryta, a registered dietician, told The Washington Post.
That’s because the fat and protein in cheese helps slow down digestion and contribute to a feeling of satiety, which may help you eat less overall.
Moderation is key
Just because full-fat cheese might be better for you than its low-fat counterparts doesn’t mean you should dive into a wheel of brie or start guzzling whole milk. Like anything, moderation is essential.
A rule of thumb is to have no more than 20 grams of saturated fat per day for the average 2,000-calorie diet, according to Hu. “That’s actually a lot when you consider that one cup of whole milk has 4.5 grams of saturated fat,” he said.
Magryta suggests keeping portion sizes small. “Most cheeses are between 60 and 90 percent fat and have between 75 and 120 calories per ounce,” she said. “Aim to keep your serving size of cheese to 1.5 ounces or less of hard cheeses — that’s about the size of four dice or a third of a cup shredded — or a half-cup portion size of cheeses like ricotta or cottage cheese.”
