Does cheese make you gain weight?

[Article updated on 19/09/2023]

Consumers want to get rid of bad nutritional habits and are constantly looking for the ideal nutritional balance to stay healthy and keep fit. Questions then arise about dairy products but especially about cheese: does it really make you gain weight? I invite you to discover more on the subject in this article.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

Dairy products in general

Some nutritionists claim that consuming dairy products helps with fat loss. In fact, they regulate metabolism and nutritional needs while addressing the risks of deficiency.

Does cheese make you gain weight?
Cheese is a nutrient-rich food.

Foods containing lactose are most often a source of calcium. Milk, for example, contains 12%. This element is essential and its consumption helps regulate weight according to certain research that we will see later!

The benefits of cheese

Cheese provides proteins, essential amino acids, a significant amount of folic acid, vitamin B for the skin and calcium for the good of bones and teeth.

Additionally, it stimulates saliva production, reduces bacterial plaque and helps keep the mouth clean. In women, it alleviates the symptoms of premenstrual syndrome.

It would be difficult to do without such a food, especially since nutritionists highly recommend it to those who want to monitor their weight.

Types of cheese

There are several types of cheese on the market. They are divided into 8 main categories:

  • Cooked pressed pasta: emmental, county, reblochon…;
  • Uncooked pressed pasta: Saint-Nectaire, tomme, reblochon…;
  • Blue-veined pasta: blue cheese, Roquefort cheese, etc.;
  • Soft washed-rind pasta: Munster, livarot…;
  • Soft cheeses with a bloomy rind: camembert, brie…;
  • Goat cheeses: chabichou, picodon, etc.;
  • Fresh cheeses: petit-suisses, slightly salted… ;
  • Processed cheeses.

The nutritional contributions are different for each of these types of cheese. And if the fat contained in the product is feared by consumers, they do not all contain it.

Here are the most consumed light cheeses as well as their composition with the approximate proportions of each constituent:


For a 100 gram serving, cheddar contains:

  • Protein: 25 g;
  • Carbohydrates: 0.40 g;
  • Sodium: 675 mg;
  • Fat: 32 g;
  • Calcium: 72%;
  • Vitamins: B1, B2, B6, B12, C.


  • Protein: 25 g;
  • Carbohydrates: 0 g;
  • Sodium: 745 mg;
  • Fat: 30 g;
  • Calcium: 90%;
  • Vitamins: A, B1, B2, B5, B6, B9, B12, D, E, K,


  • Protein: 35.5 g;
  • Carbohydrates: 0.06 g;
  • Sodium: 705 mg;
  • Fat: 26 g;
  • Calcium: 25%;
  • Vitamins: A, B1, B2, B6, B12, C, D.


  • Protein: 20 g;
  • Carbohydrates: 2 g;
  • Sodium: 375 mg;
  • Fat: 16 g;
  • Calcium: 20%;
  • Vitamins: A, B1, B2, B6, B12, C, D.

The fat content is different for each cheese due to the preparation conditions. It is therefore up to you to define, according to your needs and desires, whether the food has little or too much fat for you.

In any case, you can eat it from time to time, within reason. It is not necessary to deprive yourself of it completely. If you really want to take care of your figure, you must adopt a balanced lifestyle, which includes good eating habits.

The right way to eat cheese

To be sure that you are consuming cheese correctly, spread out your tastings healthily throughout the day. Choose to eat a piece at lunchtime and in the evening after the meal. In the morning, favor skimmed milk and don’t snack on it in the middle of the day.

Does cheese make you gain weight?
Prefer cheeses low in fat.

Choose light cheeses like mozzarella, parmesan and ricotta. In case of excess calories, they will be weaker and easier to burn.

Next, think about the level of calcium it contains. In practice, this would involve consuming approximately 750 milligrams of this nutrient per day. During a experimentation on theory, a few people took 1 gram per day and ended up losing weight.

According to this same research, there is an ideal amount of calcium depending on the age of each consumer:

  • Children 1 to 3 years old: 500 mg/day;
  • Children 4 to 9 years old: 800 mg/day;
  • Adolescents 10 to 14 years old: 1,200 mg/day;
  • Adolescents aged 15 to 18: 1,200 mg/day;
  • Adults: 900 mg/day;
  • Women over 55 years old: 1,200 mg/day;
  • Men over 65 years old: 1,200 mg/day;
  • Pregnant women: 1,000 mg/day;
  • Breastfeeding women: 1,000 mg/day;
  • Women after breastfeeding (as many months as it lasted): 1,000 mg/day.

Respecting these values ​​would help regulate weight according to specialist researchers.

A dairy diet to regulate your nutrition

People who consume 100 grams of yogurt per day gain half as much weight as those who only eat 30 grams.

Some dairy products are manufactured to be sources of fats like butter, crème fraîche, ice cream and dairy desserts. Instead, treat yourself to the most basic transformations like cottage cheese and natural yogurts, in addition to raw milk.

Does cheese make you lose weight? The answer to the question

Does cheese make grow? According to research and consumers, the answer is yes and No. On the one hand, it promotes weight gain if you eat any type in large quantities.

On the other hand, if you opt for light cheeses and respect the daily doses prescribed by nutritionists, it is very beneficial for the metabolism. In fact, the calcium contained in food regulates weight.

So if you’re thinking about losing weight, it’s not about whether you eat cheese or not, because it doesn’t necessarily make you gain weight. Consume only in moderation and favor light types. This way, you will be able to monitor your weight without depriving yourself of this beneficial food.