Cheeses like cottage, feta, pecorino, manchego, halloumi, and ricotta fit well with Mediterranean principles due to their natural production and nutrient density. When eaten in moderation and paired with fruits, vegetables, and whole grains, they can be a delicious and healthful part of your diet.
You can eat 1–2 slices of a low-fat cheese 2–3 times per week in salads, pies, or sandwiches for weight loss. Small portions give taste to healthy, filling foods.
Best Cheeses for the Mediterranean Diet
The Mediterranean diet emphasizes whole, natural foods, including cheeses made from sheep, goat, and sometimes cow’s milk. Here are some cheeses that align with the principles of this diet:
- Feta (Greece): Traditionally made from sheep or goat’s milk, it’s lower in fat and calories compared to many other cheeses. Rich in calcium and protein, and lower in saturated fat. Commonly crumbled over salads, grains, or vegetables.
- Pecorino (Italy): A sheep’s milk cheese, often enjoyed in small quantities. It has a sharp, tangy flavor and is used in moderation as a garnish in pasta or vegetable dishes.
- Manchego (Spain): Made from sheep’s milk, it has a mild, nutty flavor. High in healthy fats and protein, and can be sliced and served with fruits or nuts.
- Ricotta (Italy): Traditionally made from whey, it’s light and less dense than other cheeses. It’s lower in fat and calories, making it great for use in salads, baked goods, or as a spread.
- Halloumi (Cyprus): A semi-hard cheese made from a mixture of goat’s and sheep’s milk, it’s often grilled due to its high melting point. Great for adding texture to salads and vegetables.
Can Cottage cheese be part of the Mediterranean Diet plan?
Cottage cheese can be a great option for those following the Mediterranean diet, especially because of its low-calorie, low-sodium, and high-protein content. While it’s not traditionally associated with Mediterranean cuisine, it fits well with the diet’s focus on nutrient-rich, whole foods.
Cottage cheese, especially low-fat varieties, is lower in fat compared to other cheeses like feta or manchego. It’s a good option for those watching their calorie intake.
Also, it’s one of the best cheeses in terms of protein per serving, which helps with satiety and muscle maintenance.
Cottage cheese can be found in low-sodium varieties, making it a heart-healthy choice.
How to Eat?
It can be used in savory or sweet dishes, making it versatile for pairing with fruits, vegetables, or whole grains.
Though not traditional in Mediterranean cuisine, cottage cheese can be incorporated as a modern adaptation for those looking for healthier, low-fat options. You can pair it with Mediterranean staples like fresh fruits (berries, figs, or grapes), and vegetables (cucumbers, tomatoes, or olives), or drizzle it with olive oil and sprinkle with herbs (basil, oregano).
Origin of Cottage Cheese
Cottage cheese has European origins but is not directly tied to the Mediterranean region. It’s thought to have been developed in Eastern Europe or England, where it was made from curds left over from butter production. The name “cottage” reflects the fact that it was typically made in cottages from leftover milk after butter was churned.
Cheeses in Ancient Greece, Rome, and Egypt
Ancient Greeks ate cheeses like feta, which dates back centuries. They also made soft cheeses from goat’s and sheep’s milk, which were often eaten with bread, fruits, or olives.
Romans enjoyed cheeses like pecorino, made from sheep’s milk. They also aged cheeses and used them in cooking, much like modern Italian cuisine.
Ancient Egyptians ate soft, fresh cheeses made from cow’s or goat’s milk. They consumed it alongside vegetables, bread, and fruits.
Tips and Hacks for Eating Cheese on the Mediterranean Diet
- Moderation is key: Cheeses are often high in fat, so they should be consumed in small portions (1-2 oz per serving).
- Pair cheese with vegetables: Incorporating cheese into salads, vegetable dishes, or whole grains allows you to enjoy it in a balanced way.
- Choose fresh, minimally processed cheeses: The Mediterranean diet emphasizes natural, less processed foods, so opt for artisanal, organic cheeses.
- Use cheese as a flavor enhancer: Instead of making cheese the main component of a dish, use small amounts to add flavor.
How Much and How Often to Eat Cheese
Eating cheese 2–3 times per week is typical in a Mediterranean diet. Portions should be kept small, around 1-2 oz per serving, to control fat intake while still benefiting from the nutritional value.
Cheeses to Avoid on the Mediterranean Diet
- Highly processed cheeses like American cheese, cheese spreads, or anything with artificial ingredients are not suited for the Mediterranean diet.
- High-fat cheeses like cream cheese and brie can be too calorie-dense and high in saturated fats, which should be consumed very sparingly.
- Processed, low-quality cheeses with added preservatives and artificial ingredients do not align with the diet’s focus on natural, whole foods.
Can I eat cheese and still Lose Weight?
We lose weight when we burn more calories than we eat. As a rule of thumb, cheese isn’t suitable for a low-calorie diet. Most cheeses have too many calories.
Especially, mascarpone, cheddar, Parmesan, Edam, provolone, cream, Swiss, and blue cheese have too many calories per serving. A slice has more than 60 calories!
| calories per 100g | calories per slice | |
|---|---|---|
| mascarpone | 429 | 73 |
| cheddar | 409 | 70 |
| Swiss cheese | 393 | 67 |
| Parmesan | 392 | 67 |
| Edam | 357 | 61 |
| Gouda | 356 | 61 |
| blue cheese | 353 | 60 |
| provolone | 351 | 60 |
| cream cheese | 343 | 58 |
| brie | 334 | 57 |
| halloumi | 321 | 55 |
| mozzarella | 296 | 50 |
| feta cheese | 273 | 46 |
| goat’s cheese | 264 | 45 |
| ricotta | 158 | 27 |
| cottage | 82 | 14 |
Only feta, ricotta, cottage, and goat’s cheese have less than 50 calories per serving.
In fact, the healthiest cheese for weight loss is low-fat cottage cheese. Besides its low calorie content, cottage is a healthy cheese for weight loss because it’s pretty low in saturated fat and sodium! Even so, we should limit cottage cheese consumption to 2 tablespoons a day.
Is Cheese a Good Source of Calcium?
The richest common cheese in calcium is parmesan, having 1,180 mg of calcium per 100g or 12% DV per a small serving.
| calcium (mg per 100g) | calcium (mg per serving) | % DV | |
|---|---|---|---|
| parmesan | 1,180 | 200 | 20% |
| provolone | 756 | 128 | 13% |
| edam | 731 | 124 | 12% |
| cheddar | 707 | 120 | 12% |
| gouda | 700 | 119 | 12% |
| mozzarella | 693 | 118 | 12% |
| feta | 371 | 63 | 6% |
| ricotta | 224 | 38 | 4% |
| brie | 184 | 31 | 3% |
| goat cheese | 140 | 24 | 2% |
| cottage | 103 | 18 | 2% |
| cream cheese | 97 | 16 | 2% |
While many types of cheese are rich in calcium, it’s not advisable to rely on cheese as the primary source for meeting your daily calcium needs due to concerns with saturated fat and sodium.
Cheese is one of the top sources of saturated fat, a key contributor to raising LDL cholesterol, which increases the risk of heart disease. Many cheeses, like cheddar or parmesan, provide 22-26% of this limit in just one serving. On the other hand, low-fat cottage cheese contains negligible amounts, making it a healthier option for regular consumption.
Cheese is also high in sodium, which can contribute to high blood pressure and heart disease when consumed in excess. Parmesan, one of the richest in calcium, also has one of the highest sodium contents, with 1,180 mg of sodium per 100g—a single serving contains 13% of the daily recommended sodium limit.
Most cheeses provide 4-13% of the maximum safe sodium intake per serving. Ricotta stands out as a lower-sodium alternative, making it a healthier cheese option.
Best Cheeses for Calcium Without the Downsides
Cheeses like ricotta and cottage cheese are lower in both sodium and saturated fat. While they may provide only 2-4% of the daily value of calcium per serving, they offer a decent amount of protein and can be integrated into a balanced diet for weight loss or muscle repair.
In addition to cheese, milk, and yogurt are excellent sources of calcium. A cup of cow’s milk provides around 30% DV, while Greek yogurt provides about 25% DV. However, it’s essential to monitor fat content, as whole milk and full-fat yogurt can be high in saturated fats.
Protein
Most cheeses have 3–4 grams of protein per serving.
The richest cheese in protein is Parmesan with about 6 grams of protein, followed by Swiss cheese, Provolone, Edam, and Gouda (~25g per 100g). However, you shouldn’t regularly consume these types of cheese because they’re packed with saturated fat and sodium.
A serving of most cheeses provides 19-26% of the maximum recommended daily intake of saturated fat and up to 14% of the maximum recommended daily intake for sodium.
Moderate Nutritional Value
Except for protein and calcium, most types of cheese have a moderate nutritional value.
- Vitamin A is found in cheeses like cheddar, Parmesan, and goat cheese. It’s important for eye health and immune function.
- Vitamin B12 is present in most cheeses, especially hard cheeses like Parmesan and feta. It plays a crucial role in nerve function and the production of red blood cells.
- Riboflavin (B2) is common in cheese, particularly in cottage and ricotta, aiding in energy production and skin health.
- Vitamin K: Some cheeses, particularly hard or aged ones, provide small amounts, contributing to blood clotting and bone health.
- Iron: Most cheeses contain negligible amounts of iron. Only goat and Parmesan cheese (1-2% DV), as well as, Provolone and brie (0.5% DV) have some iron.
- Phosphorus: Abundant in cheeses like Parmesan and ricotta, this mineral is essential for bone health and energy production.
- Zinc: Present in moderate levels in cheeses like cheddar and feta, zinc supports immune function and skin health.
- Selenium: Found in small amounts in certain cheeses, selenium is important for thyroid function and antioxidant defense.
While cheeses contribute these vitamins and minerals, the levels are generally moderate. Thus, incorporating a variety of other foods in the Mediterranean diet helps ensure a well-rounded intake of all essential nutrients.
How many Slices of Cheese a day?
As a rule of thumb, most people should consume no more than 2 slices of cheese per day! 2 slices of cheese have 100–150 calories, depending on the type of cheese!
But, consuming just one slice of cheese per day is preferable for weight loss. Cheese is high in fat. Too much fat is bad for weight loss. Not only does it have too many calories, but also it doesn’t promote satiety.
So, we should be very cautious with portion sizes. Reckless consumption of cheese can lead to overeating!
How Often can I eat Cheese?
Certainly, we should avoid eating cheese every day. It’s healthier to eat 1–2 slices of a low-fat cheese 2–3 times per week.
Most cheeses are high in saturated fat and sodium. A diet high in these can raise LDL-cholesterol, and increase the risk of heart disease, stroke, and hypertension.[2]
That’s why we can’t depend on cheese for calcium!
What’s the best Time of the day to eat Cheese?
At Breakfast
Incorporating Mediterranean diet-friendly cheeses like feta, pecorino, manchego, and cottage cheese into your breakfast can provide significant benefits for health and weight loss.
Weight Loss Benefits
High-Protein Content: Cheeses like cottage cheese are high in protein, which promotes satiety and reduces hunger throughout the day. This can help control appetite and prevent overeating at subsequent meals.
Low in Calories and Fat: Cottage cheese is lower in calories and fat compared to other cheeses, making it a perfect option for weight loss. It helps to maintain lean muscle mass while providing sufficient nutrition.
Metabolism Boost: The protein in these cheeses can increase thermogenesis (the body’s production of heat), which boosts metabolism and helps burn calories.
Steady Energy Levels: The combination of protein and healthy fats from these cheeses provides long-lasting energy without blood sugar spikes, helping to curb cravings for unhealthy snacks later in the morning.
Health Benefits
Rich in Calcium: Mediterranean cheeses are a great source of calcium, which is essential for bone health and muscle function.
Heart-Healthy Fats: Cheeses like feta (traditionally made from sheep or goat milk) contain conjugated linoleic acid (CLA), which has been shown to support heart health and improve fat metabolism.
Probiotics: Some Mediterranean cheeses, like feta, are naturally fermented and may contain probiotics, which support gut health and improve digestion.
Mediterranean Snack Ideas for Breakfast
Cottage Cheese with Fresh Fruit & Nuts: Combine cottage cheese with fruits like berries, apples, or pears, and sprinkle with walnuts or almonds. This offers a balance of protein, fiber, and healthy fats to keep you full and energized.
Feta & Avocado Toast: Spread mashed avocado on whole grain toast, topped with crumbled feta and a drizzle of olive oil. This provides a heart-healthy, nutrient-dense breakfast that is rich in protein and healthy fats.
Cottage Cheese with Honey & Whole Grain Crackers: Pair cottage cheese with a drizzle of honey and serve with whole grain crackers. This is a light yet satisfying snack that offers a combination of protein, healthy fats, and fiber.
Greek Yogurt and Feta Bowl: Add crumbled feta to a bowl of Greek yogurt, mixed with cucumbers, tomatoes, and olive oil for a savory Mediterranean breakfast that is high in protein and healthy fats.
Omelette with Feta & Spinach: Make a light omelet with feta cheese, spinach, and tomatoes for a protein-packed breakfast. This combo offers essential nutrients and a satisfying start to the day.
Manchego with Whole Grain Bread and Olive Tapenade: Enjoy slices of Manchego cheese on whole grain bread, served with olive tapenade. This traditional Mediterranean snack is high in protein, fiber, and heart-healthy fats.
How to Combine Mediterranean Cheeses for Breakfast
Pair with Whole Grains: Serve your cheese with whole grain bread, oats, or crackers to add fiber and slow-release carbs for sustained energy.
Add Fresh Vegetables: Include Mediterranean staples like cucumbers, tomatoes, and peppers for extra nutrients, fiber, and antioxidants.
Incorporate Healthy Fats: Use olive oil or avocados to complement the cheeses and provide healthy monounsaturated fats that support heart health and weight loss.
Add Fruits & Nuts: Combine cheeses like cottage cheese or feta with fresh fruits (berries, apples, or figs) and nuts (almonds or walnuts) for a balanced breakfast with protein, healthy fats, and fiber.
At Dinner
Cheeses that fit within the Mediterranean diet, including feta, pecorino, manchego, and cottage cheese, offer multiple health benefits, particularly when eaten at dinner.
Weight Loss Benefits
Cottage cheese, in particular, is ideal for weight loss. It’s low in fat and calories but high in protein, which helps reduce hunger and curb late-night cravings.
Eating cottage cheese before bed can help prevent blood sugar spikes, as it contains just 2.7 grams of sugar per 100g. Its high protein content slows glucose absorption, helping to maintain stable blood sugar levels, which is crucial for avoiding cravings for unhealthy foods.
Additionally, the slow-digesting proteins in cottage cheese provide a steady release of amino acids throughout the night, which supports muscle maintenance, especially useful if you’re following a hypocaloric (low-calorie) diet.
Muscle Maintenance
During weight loss, consuming high-protein foods like cottage cheese helps preserve muscle mass while losing fat. This is particularly important if you’re exercising or doing resistance training. The casein protein found in cottage cheese digests slowly, feeding your muscles over time and preventing muscle breakdown during the night.
Sleep Benefits
Cheese can be a great pre-bed snack because the protein helps you stay full, and some varieties of cheese (like cottage cheese) contain tryptophan, an amino acid that helps produce serotonin and melatonin, which regulate sleep.
| Tryptophan (mg per 100g) | Tryptophan (mg per serving) | % DV | |
|---|---|---|---|
| Parmesan | 482 | 82 | 19% |
| Edam | 352 | 60 | 14% |
| Gouda | 352 | 60 | 14% |
| provolone | 345 | 59 | 14% |
| brie | 322 | 55 | 13% |
| blue cheese | 312 | 53 | 12% |
| feta cheese | 200 | 34 | 8% |
| goat’s cheese | 195 | 33 | 8% |
| cottage | 138 | 23 | 6% |
| ricotta | 115 | 20 | 5% |
Moreover, cottage cheese is among the animal-derived foods with the lowest content of saturated fat. 2% fat cottage cheese has only 1.26 grams of saturated fat per 100g. Hence, a tablespoon contains negligible amounts (less than 0.2 grams). For comparison, cheddar cheese has 19 grams, while American cheese has 16 grams of saturated fat per 100g!
The American Heart Association recommends consuming no more than 13 grams of saturated fat a day. Higher doses may raise the levels of LDL cholesterol in the blood, increasing the risk of heart disease and stroke.[3]
High doses of saturated fat at night negatively affect sleep quality.[4]
Try to eat cheese at least 2 hours before bed to prevent digestive issues and ensure restful sleep.
Mediterranean Diet-Friendly Snack Ideas for Dinner
Cottage Cheese with Olive Oil & Herbs: A simple and healthy snack with a drizzle of extra virgin olive oil and a sprinkle of Mediterranean herbs like basil or oregano.
Cottage Cheese with Nuts & Honey: A blend of healthy fats and a touch of sweetness for a balanced, nutritious snack.
Feta with Cucumbers and Tomatoes: Light and refreshing, packed with nutrients and healthy fats.
Grilled Halloumi with Roasted Vegetables: Halloumi provides protein while roasted veggies add fiber and vitamins.
Pecorino or Manchego with Whole Grain Crackers: A small serving of these sharp cheeses with high-fiber crackers makes for a satisfying snack.
To maximize benefits for sleep and digestion, consume cheese at least 2 hours before bed. This allows your body to digest the proteins without interfering with sleep quality.
After Exercise
Incorporating these cheeses into post-workout snacks not only supports muscle recovery but also helps maintain a lean, toned physique by providing balanced nutrients without excessive calories. By sticking to the Mediterranean diet principles of moderation and whole foods, you can enjoy these snacks and still reach your body composition goals.
Mediterranean-friendly cheeses like cottage cheese are especially high in protein, which aids in muscle repair and growth after exercise. Protein also promotes satiety, reducing overall calorie intake and helping with fat loss.
Calcium-rich cheeses promote strong bones and proper muscle contractions, essential for anyone following an active lifestyle.
Cheeses like cottage cheese contain casein, a slow-digesting protein that provides a steady release of amino acids to support muscle recovery and prevent muscle breakdown over time, especially when consumed post-workout or before bed.
Mediterranean Post-Workout Snack Ideas Featuring Cheese
Cottage Cheese with Fresh Berries: Cottage cheese is rich in protein, and pairing it with antioxidant-rich berries like blueberries or raspberries makes it a great recovery snack that supports muscle repair and reduces inflammation.
Feta with Cucumbers and Tomatoes: A refreshing combination that provides protein from feta and hydration and fiber from cucumbers and tomatoes. This snack is low in calories but rich in nutrients.
Greek Yogurt with Cottage Cheese and Honey: Combining Greek yogurt and cottage cheese increases protein intake, while a drizzle of honey offers a natural source of carbs to replenish glycogen stores post-workout.
Grilled Halloumi with Zucchini and Bell Peppers: Grilled halloumi, paired with grilled veggies, is a filling post-workout option that provides healthy fats, protein, and fiber.
Cottage Cheese with Walnuts and a Drizzle of Olive Oil: This snack offers a balance of protein and healthy fats from cottage cheese and walnuts, plus the heart-healthy benefits of olive oil.
Manchego and Apple Slices: Manchego provides protein and calcium, while apples offer fiber and quick energy replenishment from natural sugars.
Pecorino with Whole Grain Crackers: A combination of pecorino, which is rich in calcium and protein, and whole grain crackers for added fiber, helps with muscle recovery while keeping you satisfied.
Ricotta with Roasted Sweet Potatoes: Ricotta’s creamy texture and sweet potatoes’ complex carbs make for an ideal post-workout recovery snack. This combination replenishes energy stores and helps with muscle recovery.
How to eat cheese for fat loss?
The best way to eat reasonable amounts of cheese is in salads. Cheese provides flavor to healthy foods. So, it makes it easier to follow a low-calorie, plant-based diet.
In fact, salads play a key role in a diet for weight loss. They keep us full for hours with only a few calories, as they’re high in fiber. Moreover, salads are packed with antioxidants and other compounds that increase basal metabolism and burn belly fat.
However, we should be very cautious with cheese, vegetable oils, and fattening dressings. We should add only tiny portions to salads, as they have too many calories. For instance, just a tablespoon of any vegetable oil has 126 calories!
1–2 tablespoons of light mayonnaise or mustard are good for weight loss, though.
Furthermore, you could add a slice of cheese to vegetarian pies, crackers, toasts, sandwiches, oats egg omelet, and other healthy snacks. Cheese gives tastes to many healthy recipes.
Who shouldn’t Consume Cheese?
While Mediterranean diet-friendly cheeses are nutritious for most people, certain groups should avoid or limit their consumption due to health concerns:
People with Lactose Intolerance
Some Mediterranean cheeses, especially feta and cottage cheese, contain lactose, which can cause digestive discomfort in people with lactose intolerance.
Aged cheeses like pecorino and manchego tend to have lower lactose levels, but those highly sensitive to lactose should still be cautious.
Even small portion sizes may could result in digestive issues such as bloating or gas. Among others, digestive disorders have been associated with poor sleep quality.[5]
Individuals with Dairy Allergies
Anyone with an allergy to dairy proteins (casein or whey) should avoid all Mediterranean diet-friendly cheeses, as they can trigger allergic reactions ranging from mild to severe.
People with High Blood Pressure or Heart Issues
Some Mediterranean cheeses, particularly feta and manchego, are relatively high in sodium. Excessive sodium can raise blood pressure and increase the risk of heart disease.
Moreover, high sodium intakes may have a detrimental effect on obstructive sleep apnea, mainly due to higher fluid retention.[6]
According to the American Heart Association, healthy people shouldn’t consume more than 1,500 mg of sodium a day. People with high blood pressure should consume even less sodium.[7]
Low-sodium options, such as low-sodium cottage cheese, may be better for those managing blood pressure or cardiovascular health. 2 tablespoons of cottage cheese have up to 130 mg of sodium which is 9% of the maximum recommended daily intake.
Foods with less than 140 mg of sodium per serving are considered a low-sodium food!
Those with Kidney Issues
People with kidney disease should limit their intake of cheeses due to their high protein and sodium content, which can worsen kidney function. Phosphorus in cheeses can also be problematic for people with advanced kidney disease.
Individuals Trying to Lower Cholesterol
Some Mediterranean cheeses, especially full-fat varieties, contain saturated fats. While part of a balanced diet, excessive consumption of high-fat cheeses may raise LDL (bad) cholesterol levels, particularly in those sensitive to dietary cholesterol.
People on Low-Calorie or Weight-Loss Diets
While some cheeses like cottage cheese are low in calories and suitable for weight loss, others like pecorino and manchego are higher in calories and fat. People trying to lose weight should consume these cheeses in moderation.
Gout Sufferers
People with gout may want to limit high-protein cheeses, as they can contribute to higher uric acid levels, potentially triggering gout flare-ups.
If you fall into any of these categories, it’s important to consult with a healthcare professional before consuming Mediterranean diet-friendly cheeses or to seek low-sodium or lactose-free alternatives.