Can Cheese Be Considered a Whole Food?

November 30, 2025 •

4 min read

While there is no single, official definition of 'whole food,' nutrition experts often classify minimally processed foods close to their natural state as whole foods. Given this, the question of 'can cheese be considered a whole food?' is more complex than it first appears, depending on the type and how it is made.

Quick Summary

The classification of cheese as a whole food is a nuanced topic that depends on its processing level. Some natural cheeses are considered minimally processed, while others, like processed cheese products, are not. Examining ingredients and production methods reveals a spectrum of processing, with some varieties aligning closely with whole food principles while others are significantly altered.

Key Points

Processing is the Key: Not all cheese is the same; its whole food status depends on the extent of its processing, with a clear distinction between natural and processed cheese products.
Natural Cheese is Minimally Processed: Traditional, natural cheeses are made with a handful of simple ingredients and undergo minimal processing, primarily involving fermentation and aging.
Processed Cheese is Not a Whole Food: Heavily processed cheese products, like individually wrapped slices, are made with multiple additives, emulsifiers, and other ingredients, disqualifying them from whole food status.
Check the Ingredients: A good rule of thumb is to look for a short and recognizable ingredient list. The presence of emulsifying salts or anti-caking agents indicates higher processing.
Fermentation Adds Value: The fermentation process in cheesemaking can produce beneficial probiotics and contribute to the food's nutritional value, distinguishing it from ultra-processed snacks.
Context Matters for Your Diet: While natural cheese can be part of a whole-food diet, moderation is important due to its calorie, saturated fat, and sodium content.

The Whole Food Philosophy: A Closer Look at Processing

To determine if cheese can be considered a whole food, we must first understand the underlying philosophy. A whole food is generally defined as one that has been processed or refined as little as possible. This contrasts with ultra-processed foods, which often contain artificial additives, excess salt, sugar, and unhealthy fats. The crucial distinction lies not in the mere fact of processing, but in the extent and nature of that processing. For example, chopped lettuce or frozen vegetables are minimally processed and widely accepted as whole foods, despite having undergone some form of preparation. Cheese, like many other products, occupies a grey area that is determined by its specific manufacturing process.

The Traditional Cheesemaking Process: Minimal Processing

Traditional or 'natural' cheese production is an ancient craft that uses minimal ingredients: milk, cultures (beneficial bacteria), rennet (an enzyme), and salt. The process involves the coagulation of milk, separation of curds from whey, and aging. This fermentation and aging process, which concentrates the milk's nutrients, is often seen as a natural preservation method rather than heavy industrial processing. As a result, many nutrition experts and health organizations consider traditional cheeses like cheddar, Swiss, or cottage cheese to be whole foods, or at least minimally processed foods suitable for a whole-food diet. They are essentially concentrated dairy, providing a rich source of protein, calcium, and other essential vitamins and minerals.

The spectrum of processing in cheese

Not all cheese is created equal when it comes to processing. The level of intervention and the number of additives used can drastically change its classification.

Artisan and traditional cheeses: These are made with simple ingredients and aged naturally. Examples include aged cheddar, Gouda, or Parmesan. They typically fit the description of a minimally processed whole food.
Fresh cheeses: Varieties like mozzarella, ricotta, and paneer undergo little to no aging. They are simply coagulated and drained, making them very close to the whole food category.
Pre-shredded cheeses: These are technically processed to some degree. Many brands add anti-caking agents, such as cellulose (a powdered vegetable fiber), to prevent the shreds from clumping together. This extra step and additive moves it further from a purely 'whole' state.
Processed cheese products: These are not considered whole foods. Products like American cheese slices or cheese spreads are made by combining natural cheese with other dairy products, emulsifying salts, and colorings. They are heavily altered to achieve a specific texture and long shelf life, and often have higher sodium content.

Natural Cheese vs. Processed Cheese: A Comparison


Feature	Natural Cheese (e.g., Aged Cheddar)	Processed Cheese (e.g., American Slices)
Ingredients	Milk, cultures, rennet, salt. Minimal and recognizable ingredients.	Blend of natural cheeses, emulsifying salts, dairy concentrates, colorings, flavorings. Long ingredient list with chemical additives.
Production	Fermented and aged naturally over time. Curds are salted and pressed.	Natural cheeses are shredded, heated, and blended with emulsifying salts and other ingredients. Extensively processed.
Nutritional Profile	Rich source of protein, calcium, and potentially probiotics. Nutrients are concentrated from the original milk.	Can have similar protein and calcium, but often higher in sodium and contain emulsifiers that impact bioavailability.
Texture & Flavor	Complex, varied flavors and textures that develop naturally over time.	Uniform, mild flavor and a soft, meltable texture due to chemical emulsifiers.
Conclusion	Fits the definition of a minimally processed, whole food.	Does not fit the definition of a whole food due to extensive processing and added ingredients.

The Role of Fermentation in Whole Foods

Fermentation is a key part of what makes traditional cheese a whole food. It is an ancient preservation method that relies on natural bacteria to transform milk into cheese. This process not only preserves the food but also creates beneficial compounds and, in some cases, can create probiotics that aid gut health. Foods like yogurt, sourdough bread, and pickles are also fermented and are often considered whole or minimally processed. The cultures used in cheesemaking are fundamental to developing its flavor, texture, and nutritional profile without the need for artificial additives common in ultra-processed goods.

Conclusion: Navigating the Nuance

So, can cheese be considered a whole food? The answer is a qualified yes, depending entirely on the type of cheese. While the cheesemaking process involves some alteration of milk, natural, traditionally made cheeses are widely regarded as minimally processed whole foods. Their simple ingredients and natural fermentation align with the core principles of whole-food eating. On the other hand, highly processed cheese products, with their long lists of additives and emulsifiers, clearly fall into the category of ultra-processed foods. For the health-conscious consumer, the takeaway is to read labels and prioritize natural, less-processed varieties, and enjoy them in moderation as part of a balanced diet. By doing so, you can enjoy the rich flavor and nutrients of cheese while adhering to a whole-food lifestyle.

The Last Word: Making an Informed Choice

To truly incorporate cheese into a whole-food diet, look for artisan or traditional varieties with minimal ingredients. Raw milk cheeses, if aged over 60 days for safety, are a prime example of a nutrient-dense option. Always check the ingredient list; the shorter and more recognizable the ingredients are, the closer the product is to a whole food. Ultimately, understanding the spectrum of food processing is key to making informed choices that support your health goals.

Disclaimer: The information provided is for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider for any health concerns.

Optional Outbound Link: Learn more about different types of cheese and their production methods on the U.S. Dairy website.

Frequently Asked Questions

Yes, all cheese is technically a processed food since it is made by altering milk from its original state. However, the key distinction is between minimally processed (natural cheese) and heavily processed (processed cheese products), which determines its whole food status.

Natural cheese is made directly from milk using simple ingredients and minimal processing, while processed cheese products are made by blending natural cheeses with emulsifying salts and other additives.

Pre-shredded cheeses are generally not considered whole foods because they often contain anti-caking agents like cellulose to prevent clumping. Shredding and adding these agents is an additional processing step.

Homemade cheese, made with simple ingredients like milk, cultures, and salt, is a great example of a minimally processed food that fits within the whole food category, as it contains no artificial additives.

Raw milk cheese, aged for at least 60 days, is often considered an excellent example of a whole food because it retains the maximum amount of natural nutrients from the raw milk.

The fermentation process is a natural form of preservation that helps concentrate nutrients and develop flavor, aligning with the principles of whole foods, unlike the synthetic processing used in ultra-processed products.

Yes, cheese can be part of a healthy diet when consumed in moderation. Opt for natural, less-processed varieties and be mindful of serving sizes, as it is also high in calories, saturated fat, and sodium.