Cheese is one of those foods that can be easy to overeat—and there’s a scientific reason for that. According to a study published in PLoS Onefoods high in carbohydrates and fat (such as cheese) can be addictive. Additionally, cheese contains a protein called casein that breaks down into opioid-like compounds and triggers a release of dopamine, leading to feelings of pleasure.
This does not mean that cheese is unhealthy. But if you’re a cheese lover trying to lose weight—or at least not gain any—it can be helpful to know which cheese will be the most satisfying and nutritionally beneficial for the fewest calories.
One of the reasons cheese can be challenging from a weight loss perspective is its caloric density, meaning that a small serving contains a relatively high number of calories. It’s also easy to eat more than intended, especially when the cheese is sliced, shredded or melted into meals rather than purposefully portioned. Because it’s often paired with refined carbohydrates like crackers, bread, or pasta, your total calorie intake can add up quickly.
That said, cheese can absolutely fit into a balanced, weight-conscious eating pattern when chosen carefully. Some cheeses offer a higher protein to calorie ratio, which helps promote satiety and makes it easier to feel satisfied with less. Protein plays a key role in slowing digestion, supporting blood sugar stability, and preserving lean muscle during weight loss.
Pairing cheese with high-fiber foods such as vegetables, fruits, or whole grains can further increase satiety and satisfaction. This approach means you can enjoy the flavor and pleasure of cheese without feeling like it’s working against your goals.
There’s one cheese in particular that packs the most protein (a key satiety nutrient) for the fewest calories. Read on to find out what it is.
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The only cheese that contains the most protein for the fewest calories
“When it comes to protein density, Parmesan is one of the best cheeses. It has about 10 grams of protein per ounce,” he says Ro Huntriss, RD, a registered dietitian and the director of nutrition at Simple Life App. If you’re looking for a cheese that packs the most protein for the fewest calories, this is it.
Huntriss says cheese can absolutely fit into a healthy weight-loss diet. “The key is to be intentional rather than restrictive. Cheese provides protein, calcium and fat, all of which can contribute to satiety, but portions matter because it’s energy dense,” she says.
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That’s where incorporating parmesan into your meals can come in handy. When you incorporate Parmesan into your meal, Huntriss says it can make the meal more filling, meaning it will fill you up sooner and for a longer period of time.
“Adding cheese to meals can help make them more satisfying, even if the portions are small,” she says, adding that you should make sure your meal or snack also has a good amount of fiber (such as from vegetables or whole grains), which will also help fill you up.
While Parmesan has more protein for fewer calories than other cheeses, it is high in sodium, so be careful. It also shouldn’t be the primary protein source of a meal.
“Most people don’t actually eat a full ounce of Parmesan at a time; a typical sprinkling on pasta or a salad is closer to 10 grams, which provides about 3 to 4 grams of protein,” Huntriss explains. “So while Parmesan is very high in protein by weight, it’s best thought of as a way to PULSE protein in meals rather than a main source of protein”.
Scientific research shows that a diet that includes Parmesan can provide nutritional benefits to the body. In a review published in Food technology and biotechnologyresearchers have found that the probiotics in Parmesan support gut health, while other minerals, such as calcium, support bone health. They also found that bioactive peptides in this type of cheese support immune health, and some components in Parmesan may help lower the risk of disease.
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Tips for incorporating cheese into a healthy weight loss diet
Besides Parmesan, Huntriss says other cheeses that have a good amount of protein without being too high in calories are part-skimmed mozzarella and cottage cheese. She points out that half a cup of cottage cheese has between 12 and 14 grams of protein, which is a pretty significant amount!
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If you’re trying to lose weight in a healthy way but don’t want to give up cheese, Huntriss recommends thinking of cheese as a flavor enhancer rather than the main focus of your meal or snack. She says choosing a strongly flavored cheese is a good way to do this.
As for cheeses that could make weight loss more difficult, Huntriss explains that triple-cream cheeses, such as brie or cream cheese, and hard, high-fat cheeses are the ones to eat in moderation. “These cheeses can be easy to overeat and contribute more saturated fat than necessary. Instead, choosing low-fat or more protein-dense options, such as part-skimmed mozzarella, Parmesan, used in small amounts, or cottage cheese can provide flavor and protein while keeping calories in check,” she says.
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Remember, you don’t have to give up cheese if you’re trying to lose weight. The key is to choose cheeses that are filling and harder to overeat. And parmesan is a cheese to match.
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Sources:
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Ro Huntriss, RD, Registered Dietitian and Director of Nutrition at Simple Life App
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Schulte, EM, Avena, NM, & Gearhardt, AN (2015). What foods can be addictive? The roles of processing, fat content and glycemic load. PLoS One. https://doi.org/10.1371/journal.pone.0117959
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Gordon, EL, Ariel-Donges, AH, Bauman, V., et al. (2018). What is the evidence for “food addiction?” A systematic review. Nutrients. 10(4):477
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Summer, A., Formaggioni, P., Franceschi, P., et al. (2017). Cheese as a functional food: The example of Parmigiano Reggiano and Grana Padano. Food technology and biotechnology. 55(3):277-289
This story was originally published by Parade on January 7, 2026, where it first appeared in Health & Wellness. Add Parade as a favorite source by clicking here.