Low-fat cheeses in the diet: which to eat and which to avoid?

The words cheese and diet seem to live on distant planes, but that is not quite the case. Let’s discover together which are the lean cheeses most suitable for those who are on a low-calorie diet.

Cheeses are the result of processing whole, skimmed, or partially skimmed milk. Rennet, ferments, salt, and flavors are then added, known as blue cheeses. The choice between one type of milk and another changes the fat percentage of the product. This factor and the ageing are, in fact, the elements that differentiate one cheese from another and can determine the caloric and nutritional contribution of a cheese.
Cheese is a food rich in nutritional properties such as calcium, phosphorus, magnesium, vitamins, pantothenic acid, iron, zinc, proteins, and copper. It also contains a high content of saturated fats. Dieticians suggest consuming cheese three or four times a week, as a substitute for meat and fish, accompanied by grains and vegetables. But let’s see together what the best lean cheeses to pair with your diet are.

Lean cheeses: classification

Lean cheeses exist. As you just read, to classify them as fatty or lean one must look at various criteria, including: type of milk used, consistency of the paste, maturation period, cooking temperature.
On the market, we find lean cheeses, semi-fat cheeses, and fat cheeses, fresh and aged.
But what criteria are used for this classification? Let’s find out together.

If we consider the classification based on the fat content, we can find:

lean cheeses: with fat content on a dry matter basis below 20%
semi-fat cheeses: with fat content on a dry matter basis between 20% and 42%
fat cheeses: with fat content on a dry matter basis over 42%.

This classification refers to the old law no. 396 of February 2, 1939, which has been replaced by the Community law number 142 of February 19, 1992. This law abolished the previous distinction, so that for cheeses there is no longer a minimum fat content requirement, except for those with protected designation of origin and typical designation, which are regulated by the respective provisions.

We have thus arrived at a new classification:

lean cheeses: fat content on dry matter basis lower than 20%.
light cheeses: fat content on dry matter basis between 20% and 35%.
medium-light cheeses: fat content on dry matter basis between 36% and 43%.
medium-fat cheeses: fat content on dry matter basis between 44% and 47%.
fat cheeses: fat content on dry matter basis between 48% and 52%.
very fat cheeses: fat content on dry matter basis greater than 53%.

Here are some concrete examples:

lean cheeses: lean curds, totally skimmed fresh cheeses, skimmed ricotta.
light cheeses: semi-lean fresh cheeses, cow's ricotta, Grana cheese, and partially skimmed hard mountain cheeses.
medium-light cheeses: Caprini, Montasio, Bra, Canestrato, Asiago d'Allevo.
medium-fat cheeses: Mozzarella, Caciotta, Fontal, Edam, Caciocavallo, Provolone, Sbrinz, aged Caciotta, Scamorze, baked Caprino with bloomy rind, and aged.
fat cheeses: Fontina, Butterkäse, Italico, Taleggio, Gorgonzola, sheep's Caciotta, Quartirolo, Camembert, Murazzano, Crescenza, buffalo Mozzarella.
very fat cheeses: Mascarpone, Caprice des Dieux, Vacherin Mont d'Or, double or triple cream cheeses.

Properties of lean cheeses

The lean cheeses, as you read previously, are all those cheeses that have a reduced percentage of saturated fats, not exceeding 20%. They provide a large amount of nutrients, essential for the proper functioning of our body. Lean cheeses, in fact, are energetic foods, rich in proteins, vitamins, and minerals, which have no influence on cholesterol levels. Furthermore, they are an ally for bone health thanks to the significant presence of calcium and phosphorus. A food with high digestibility that is suitable for anyone following a low-calorie diet.

Lean cheeses and calories: here is the list

Examples of lean cheeses include: lean curds, fresh cheeses that are completely skimmed, and skimmed ricotta. However, setting aside the classification according to the law we discussed earlier, the only quintessential lean cheeses are cottage cheese and ricotta, even though they are not to be considered true cheeses as they are made from buttermilk or whey.

Here are the main lean cheeses and their caloric contribution per 100 g of the product:

cottage cheese 99 calories
cow's ricotta 136 calories
whole milk ricotta 146 calories
quark 159 calories
light spreadable cheese 160 calories
light mozzarella 163 calories
light stracchino 175 calories
mixed sheep and cow ricotta 204 calories
line cheese 208 calories
smoked scamorza 210 calories
goat milk cheeses 240 calories
Greek feta 250 calories
first sale cheese 267 calories

Lean cheeses: goat cheese

The goat cheeses are among the most digestible, thanks to the molecular structure of their proteins that our body can assimilate better. Additionally, goat cheese is considered among the lean cheeses because it has a low fat percentage and a high water content, making it excellent for those suffering from hypercholesterolemia.

As you can see, there is a wide selection of cheeses to accompany you in your diet; of course, you must pay attention to the quantities and not overindulge. Being on a diet does not mean losing the pleasure of eating.
Take a look at the widely selection of cheeses that Spaghetti & Mandolino offers you: from fresh cheeses to aged ones, from the most refined and sought-after to the blue ones, from lactose-free to those soaked in wine.
You will discover how you can stay fit without giving up on flavor.