Skim cheese isn’t as healthy as you think – why full fat is better

Here’s some good news for anyone still sticking to their post-holiday weight loss resolution: That low-fat cheese you forced yourself to eat might not be 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 chomping down on to cut fat and calories may actually be working against you.

The right way without fat

For years, the advice has been clear: to lower your risk of heart disease, choose fat-free or low-fat dairy options.

The recommendation is rooted in the belief that saturated fat – often found in animal products such as cheese – raises cholesterol levels and increases the risk of cardiovascular problems.

In 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But some experts argue that the recommendation for full-fat cheese is outdated.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.

Since then, Mozaffarian said, most studies on dairy fat have not found significant health benefits to favor low-fat versions over whole milk and cheese.

Is low fat really better?

While the US Dietary Guidelines still recommend cheeses made with reduced-fat or fat-free milk as the “healthiest” options, recent evidence is beginning to challenge this.

“Is whole milk better than low-fat milk? The answer is no,” said Dr. Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology at the Harvard School of Public Health TH Chan. “The evidence doesn’t really support that.”

In fact, a global analysis published in 2025 found that consuming milk, especially 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 did not significantly affect bad cholesterol (LDL) levels, but had a positive effect on good cholesterol (HDL).

The presence of HDL is considered good for your health because it helps remove excess cholesterol from the blood and arteries, preventing dangerous conditions such as atherosclerosis, which can lead to heart attacks and strokes.

Other research has found that milk consumption is associated with a lower risk of high blood pressure and type 2 diabetes, regardless of whether people choose low-fat or full-fat milk.

Full-fat cheese can 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 chose fat-free varieties, despite the higher calorie count.

Full flavor, full saturation

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 usually taste mild and have a dry, rubbery texture. To compensate, manufacturers often load them with thickeners, stabilizers and other additives, making them more processed—and potentially unhealthier.

Reduced-fat cheeses can also make you feel less satisfied.

“When fat is processed from dairy foods, you lose not only the taste, but also the food’s natural ability to keep you full,” Nicole Magryta, a registered dietitian, told the Washington Post.

That’s because the fat and protein in cheese help slow digestion and contribute to a feeling of fullness, which can 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 bris or start drinking whole milk. As with everything, moderation is key.

A rule of thumb is to have no more than 20 grams of saturated fat per day for an average 2,000-calorie diet, according to Hu. “That’s actually a lot when you consider that a 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 cheese serving size to 1.5 ounces or less of hard cheese—which is about the size of four dice or one-third of a cup of shredded—or a half-cup portion of cheeses like ricotta or cottage cheese.†€