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The low fat cheese entries at the top of USDA FoodData Central are the nonfat ones: USDA lists 0.0 grams of fat per ounce for nonfat cheddar, nonfat Swiss, nonfat mozzarella and nonfat process American, then low-fat Swiss at 1.4 grams, part-skim mozzarella at 4.5 grams and regular cheddar at 9.4 grams per ounce. The table below ranks 22 generic entries by total fat per 1-ounce serving, with FDC IDs and the FDA percent Daily Value. No brand is named; whichever package you choose, check the Nutrition Facts label.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Nonfat cheddar, Swiss, mozzarella and process American list 0.0 grams of fat per ounce in USDA data; the cottage and fat-free cream entries list 0.1 to 1.2 grams.
- Low-fat Swiss and low-fat cheddar or colby list 1.4 and 2.0 grams per ounce in USDA data; regular Swiss, cheddar and cream entries list 8.8 to 9.8 grams.
- FDA defines "low fat" as 3 grams or less of fat per reference amount, "fat free" as less than 0.5 gram, and "reduced fat" as at least 25 percent less than a named reference food (21 CFR 101.62).
- A USDA description such as "low fat" names the food that was sampled, not an FDA label claim.
Low fat cheese ranked by USDA fat per ounce
The table uses USDA FoodData Central SR Legacy entries whose descriptions carry no brand name, each shown for USDA’s 1-ounce (28.35-gram) portion so every row is compared on equal weight. The percent Daily Value (%DV) divides USDA grams of fat by the FDA Daily Value of 78 grams of total fat for adults and children 4 and older (21 CFR 101.9).
| Cheese entry (USDA FDC ID) | Fat per 1 oz (28 g) | % DV | Saturated fat | Protein | Sodium |
|---|---|---|---|---|---|
| Cheddar, nonfat or fat free (171295) | 0.0 g | 0% | 0.0 g | 9.1 g | 284 mg |
| Swiss, nonfat or fat free (170897) | 0.0 g | 0% | 0.0 g | 8.1 g | 284 mg |
| Mozzarella, nonfat (169051) | 0.0 g | 0% | 0.0 g | 9.0 g | 211 mg |
| American, pasteurized process, nonfat or fat free (170863) | 0.0 g | 0% | 0.0 g | 6.0 g | 373 mg |
| Cottage, nonfat, uncreamed, dry curd (172181) | 0.1 g | 0% | 0.0 g | 2.9 g | 105 mg |
| Cream cheese, fat free (172207) | 0.3 g | 0% | 0.2 g | 4.4 g | 199 mg |
| Cottage, lowfat, 1% milkfat (173417) | 0.3 g | 0% | 0.2 g | 3.5 g | 115 mg |
| Cottage, lowfat, 2% milkfat (172182) | 0.6 g | 1% | 0.4 g | 3.0 g | 87 mg |
| Cottage, creamed, large or small curd (172179) | 1.2 g | 2% | 0.5 g | 3.2 g | 89 mg |
| Swiss, low fat (168141) | 1.4 g | 2% | 0.9 g | 8.1 g | 56 mg |
| Low fat cheddar or colby (173439) | 2.0 g | 3% | 1.2 g | 6.9 g | 247 mg |
| Ricotta, part skim milk (171248) | 2.2 g | 3% | 1.4 g | 3.2 g | 28 mg |
| Ricotta, whole milk (170851) | 2.9 g | 4% | 1.8 g | 2.1 g | 31 mg |
| Mozzarella, part skim milk (170847) | 4.5 g | 6% | 2.9 g | 6.9 g | 175 mg |
| Cream cheese, low fat (169079) | 4.7 g | 6% | 2.8 g | 2.2 g | 90 mg |
| Cheddar, reduced fat (171292) | 5.8 g | 7% | 3.6 g | 7.8 g | 178 mg |
| Feta (173420) | 6.1 g | 8% | 3.8 g | 4.0 g | 323 mg |
| Mozzarella, whole milk (170845) | 6.3 g | 8% | 3.9 g | 6.3 g | 138 mg |
| Parmesan, hard (170848) | 7.1 g | 9% | 4.2 g | 10.1 g | 333 mg |
| Swiss (171251) | 8.8 g | 11% | 5.2 g | 7.6 g | 53 mg |
| Cheddar (173414) | 9.4 g | 12% | 5.3 g | 6.5 g | 185 mg |
| Cream cheese (173418) | 9.8 g | 13% | 5.7 g | 1.7 g | 89 mg |
Two things stand out in the USDA data. Nonfat cheddar lists 0.0 grams of fat per ounce, regular cheddar 9.4 grams and reduced-fat cheddar 5.8 grams in between. Protein per ounce stays fairly steady across the firm rows, about 6.0 to 10.1 grams, while the soft cream, cottage and ricotta rows list 1.7 to 4.4 grams. Our guides to cheddar cheese, Swiss cheese, mozzarella, ricotta, parmesan and cream cheese cover each one in depth.
What FDA means by "low fat," "reduced fat" and "fat free"
The words on the front of a package are nutrient content claims, and FDA defines each one in 21 CFR 101.62. Quoted as the regulation states them:
- “Fat free” (also “no fat,” “zero fat” or, for milk products, “skim”): the food contains less than 0.5 gram of fat per reference amount customarily consumed and per labeled serving, and no added fat ingredient unless it is asterisked as one that “adds a trivial amount of fat” (21 CFR 101.62(b)(1)).
- “Low fat” (also “low in fat” or “little fat”): the food contains 3 grams or less of fat per reference amount customarily consumed; if the reference amount is 30 grams or less, the 3-gram limit also applies per 50 grams of food (21 CFR 101.62(b)(2)).
- “Reduced fat” (also “less fat” or “lower fat”): the food contains at least 25 percent less fat per reference amount than an appropriate reference food, which the label must identify next to the claim with the percent difference; this claim may not be made if the reference food already meets the definition for “low fat” (21 CFR 101.62(b)(4)).
- “__ percent fat free”: allowed only on foods that meet “low fat” (21 CFR 101.62(b)(6)).
If a food meets the “low fat” conditions without special processing, FDA requires the label to clearly refer to all foods of its type and not merely to the particular brand; FDA’s own example is “frozen perch, a low fat food” (21 CFR 101.62(b)(2)(ii)). A fat statement that does not conform to the section makes the food “misbranded” under the FD&C Act, as 21 CFR 101.62(f) states. FDA Daily Values are labeling reference facts, not personal targets.
Why USDA names and FDA claims are not the same thing
A USDA description such as “Cheese, low fat, cheddar or colby” describes the food that USDA sampled; it is not an FDA label claim. USDA’s “Cheese, cream, low fat” entry lists 4.7 grams of fat per ounce, above the 3-gram threshold FDA sets per reference amount for a “low fat” claim, while USDA’s “Swiss, low fat” entry lists 1.4 grams. FDA sets the reference amount for each food category separately and judges a claim against the product’s own label, so this article does not say which rows would qualify; read the Nutrition Facts label for the grams per serving.
Standards of identity add a second vocabulary. FDA’s standard of identity for the cottage style requires not less than 4 percent milkfat by weight and a name that carries “not less than __ percent milkfat” (21 CFR 133.128); the dry curd version contains less than 0.5 percent milkfat (21 CFR 133.129). Part-skim mozzarella has milkfat, calculated on the solids basis, of less than 45 percent but not less than 30 percent (21 CFR 133.157), and the Swiss standard sets a minimum milkfat of 43 percent of the solids and an age of at least 60 days (21 CFR 133.195). So “part-skim” is an FDA composition term, not a “low fat” claim; USDA’s part-skim mozzarella entry lists 4.5 grams of fat per ounce. Our cottage cheese guide and overview of cheese cover the standards.
Fat in cheese by the usual half-cup portion
USDA lists cottage curd and ricotta in 4-ounce and half-cup portions; our ricotta guide has the full profile.
| Soft cheese entry (USDA FDC ID) | Serving | Fat | % DV | Saturated fat | Protein | Sodium |
|---|---|---|---|---|---|---|
| Cottage, nonfat, uncreamed, dry curd (172181) | 4 oz (113 g) | 0.3 g | 0% | 0.2 g | 11.7 g | 420 mg |
| Cottage, lowfat, 1% milkfat (173417) | 4 oz (113 g) | 1.2 g | 1% | 0.7 g | 14.0 g | 459 mg |
| Cottage, lowfat, 2% milkfat (172182) | 4 oz (113 g) | 2.6 g | 3% | 1.4 g | 11.8 g | 348 mg |
| Cottage, creamed, large or small curd (172179) | 4 oz (113 g) | 4.9 g | 6% | 1.9 g | 12.6 g | 356 mg |
| Ricotta, part skim milk (171248) | 1/2 cup (124 g) | 9.8 g | 13% | 6.1 g | 14.1 g | 123 mg |
| Ricotta, whole milk (170851) | 1/2 cup (124 g) | 12.6 g | 16% | 8.0 g | 9.3 g | 136 mg |
A half cup of ricotta made from part-skim milk lists 9.8 grams of fat in USDA data, more than an ounce of regular cheddar. Our sibling list of high protein yogurt ranks the same USDA cottage entries by protein, and our low fat diet guide covers where cheese fits in that eating pattern.
Saturated fat, sodium and the milk allergen on the same label
- Saturated fat: FDA’s Daily Value for saturated fat is 20 grams (21 CFR 101.9); USDA lists 5.2 to 5.7 grams per ounce for the regular Swiss, cheddar and cream rows. A “low saturated fat” claim requires 1 gram or less per reference amount and no more than 15 percent of calories from saturated fat, with total fat and cholesterol disclosed next to the claim (21 CFR 101.62(c)).
- Sodium: the FDA Daily Value for sodium is 2,300 milligrams (21 CFR 101.9); USDA lists 284 milligrams per ounce for nonfat cheddar and 373 milligrams for nonfat process American against 53 milligrams for regular Swiss. See our low sodium foods guide.
- Rounding: FDA requires total fat to be declared to the nearest 0.5 gram below 5 grams, with less than 0.5 gram expressed as zero (21 CFR 101.9(c)(2)), which is why a nonfat label can read zero.
- Milk allergen: FDA lists milk among the nine major food allergens and considers “milk” to mean milk from domesticated cows, goats, sheep or other ruminants, so every row here, including goat cheese and feta, must declare it on a packaged label.
Frequently Asked Questions
Which low fat cheese has the least fat in USDA data?
Four USDA entries list 0.0 grams of fat per ounce: nonfat cheddar, Swiss, mozzarella and process American; the dry-curd cottage entry lists 0.1 gram.
Is reduced fat cheese the same as low fat cheese?
No. FDA defines “low fat” as 3 grams or less of fat per reference amount and “reduced fat” as at least 25 percent less fat than a named reference food (21 CFR 101.62).
Does the lowest fat cheese also have the most protein?
Not necessarily. USDA lists 9.1 grams of protein per ounce for nonfat cheddar but 2.9 grams for the dry-curd cottage entry, and hard parmesan tops the protein column at 10.1 grams with 7.1 grams of fat.
Why can a nonfat label say zero fat?
FDA requires a serving with less than 0.5 gram of fat to be expressed as zero (21 CFR 101.9), and a “fat free” claim needs less than 0.5 gram per reference amount (21 CFR 101.62).
Does “part-skim” count as low fat cheese?
Not by itself. Part-skim is a composition term from FDA’s standard of identity (21 CFR 133.157), and USDA’s part-skim mozzarella entry lists 4.5 grams of fat per ounce.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Low Sodium Cheese: USDA Sodium per Ounce, Ranked, Cottage Cheese: USDA Nutrition, Protein, Sodium and Lactose, Mozzarella: Nutrition, Fresh vs Low-Moisture and Health Facts, Cheese: Nutrition, Types of Cheese and Is Cheese Healthy?.