Does Processed Cheese Have Any Health Benefits?

January 1, 2026 •

4 min read

According to Healthline, a 1-ounce slice of American cheese can be a source of high-quality protein, vitamins A and D, calcium, and zinc. However, the nutritional profile of processed cheese is markedly different from its natural counterparts, prompting questions about its true health value.

Quick Summary

This article explores the nutritional content of processed cheese, examining both its potential benefits and notable drawbacks. It compares key nutrient levels with natural cheese and provides guidance for making mindful dietary choices.

Key Points

Nutrient Source: Processed cheese offers some health benefits, serving as a decent source of calcium and protein, and is sometimes fortified with extra vitamin D.
High in Sodium: A significant drawback is its high sodium content, which can contribute to high blood pressure and other health issues, especially when consumed regularly.
Additives and Processing: It contains various additives, preservatives, and emulsifying salts that are absent in natural cheese, making it a more processed food product.
Saturated Fat Content: Many processed cheeses are high in saturated fat and calories, which can have negative implications for heart health and weight management.
Better Alternatives Exist: For superior nutrition, prioritizing natural cheeses like mozzarella, Swiss, or cheddar, which generally have lower sodium and fewer additives, is a healthier choice.
Moderation is Key: Processed cheese can be enjoyed in moderation as part of a balanced diet, but shouldn't replace more nutrient-dense food sources.

Understanding Processed Cheese vs. Natural Cheese

Processed cheese, often found in slices, spreads, and blocks, is a product made by blending natural cheeses with other dairy ingredients, emulsifying salts, and preservatives. Unlike natural cheese, which is aged and ripened, processed varieties are cooked and stabilized to achieve their uniform texture, consistent flavor, and extended shelf life. While convenient, this manufacturing process fundamentally alters the final product, affecting its nutritional composition.

The Nutritional Upsides of Processed Cheese

Despite its reputation, processed cheese does offer some nutritional positives, albeit within a specific context. Its primary benefits include:

Calcium and protein source: Like natural cheese, processed cheese is a source of calcium and protein, both vital for bone health and muscle maintenance. A single slice can contribute a notable percentage of your daily calcium intake.
Nutrient fortification: Many processed cheese products are fortified with additional nutrients during manufacturing. For example, some American cheese varieties are enriched with extra vitamin D, which improves the body's absorption of calcium and phosphorus.
Long shelf life and convenience: The additives and pasteurization process give processed cheese a much longer shelf life than natural cheese, reducing spoilage and waste. This makes it a cost-effective and convenient option for many households.

Potential Health Drawbacks and Considerations

For all its convenience, the processing of cheese introduces several health-related concerns that are important to acknowledge.

High Sodium Content

One of the most significant differences between processed and natural cheese is the sodium level. Processed cheese is often loaded with extra sodium from added salt and emulsifying salts (such as sodium phosphate and sodium citrate). For individuals with high blood pressure or heart conditions, this can be a serious drawback. A popular brand of American cheese has a sodium content that far exceeds the World Health Organization benchmark for processed cheese products.

Additives and Preservatives

The smooth, uniform texture and long shelf life are achieved through various additives, stabilizers, and preservatives. These include artificial colors, flavorings, and emulsifiers. For those looking to reduce their intake of artificial ingredients, natural cheese is the more straightforward choice. In some countries, the high proportion of these additives means certain processed products cannot even legally be labeled as 'cheese'.

Higher Saturated Fat and Calorie Density

Processed cheese can be high in saturated fat and calories, particularly full-fat versions. Excessive consumption of saturated fat is linked to an increased risk of heart disease. Like any calorie-dense food, overindulgence in processed cheese can contribute to weight gain. Portion control is key to fitting it into a balanced diet.

Comparison Table: Processed vs. Natural Cheese


Feature	Processed Cheese	Natural Cheese
Ingredients	Often contains a blend of cheeses, emulsifying salts, preservatives, and other dairy ingredients.	Made from basic, natural ingredients: milk, salt, starter cultures, and enzymes.
Processing	Heated and blended with additives to create a uniform, stable product.	Coagulated and aged over time, allowing for the development of complex flavors and textures.
Texture	Smooth, consistent, and meltable.	Varies widely, from soft (Brie) to hard and grainy (Parmesan).
Flavor Profile	Generally mild and consistent.	Complex, nuanced, and diverse, depending on the variety and aging process.
Nutritional Profile	Contains calcium, protein, and often fortified nutrients, but typically higher in sodium and saturated fat.	Offers superior nutritional content, including higher protein, better fats, and lower sodium in most varieties.
Shelf Life	Extended shelf life due to preservatives and processing.	Shorter shelf life; spoils more quickly.

The Verdict: How to Approach Processed Cheese

Ultimately, whether processed cheese has 'health benefits' depends on perspective and context. While it provides essential nutrients like calcium and protein, these benefits are often accompanied by high levels of sodium, saturated fat, and additives. For a nutritional boost, natural cheeses are a superior choice. However, processed cheese can still be part of a balanced diet when consumed in moderation and with an understanding of its limitations.

Making Healthier Choices

Read the label: Always check the nutrition facts for sodium and saturated fat content. Look for fortified options if you need a vitamin D boost.
Prioritize natural cheese: Opt for low-fat natural cheeses like mozzarella, ricotta, or cottage cheese, which are healthier for your heart.
Focus on moderation: Treat processed cheese as an occasional indulgence, rather than a daily staple, especially if you have heart concerns.
Use it for specific applications: Embrace its functionality for melting on burgers or sandwiches where its unique texture is desirable, but pair it with whole, unprocessed foods.
Consider plant-based alternatives: For those with lactose intolerance or those seeking to reduce dairy intake, plant-based cheese alternatives are an option, but also check their labels, as some are also highly processed.

For more detailed nutritional information and comparisons, consult a reliable health resource such as Healthline to make an informed decision based on your personal health goals.

Conclusion: A Balanced Perspective

Processed cheese is a product of modern food technology, designed for consistency and shelf stability. While it can deliver a dose of calcium and protein, its high levels of sodium, saturated fat, and artificial additives distinguish it from natural cheese. It is not an inherently 'bad' food, but its nutritional profile necessitates mindful consumption. By understanding what you're eating and prioritizing natural alternatives, processed cheese can remain a part of your diet in a healthier way, focused on moderation and overall balance.

Frequently Asked Questions

Yes, processed cheese contains calcium and is often fortified with vitamin D, both of which are essential for building and maintaining strong bones. However, its high sodium content can counteract some of these benefits.

Processed cheese has high sodium content for two main reasons: added salt for flavor and the use of emulsifying salts like sodium phosphate, which are necessary to prevent the fats and proteins from separating during manufacturing.

While processed cheese contains protein, it may be lower in protein content by weight compared to many natural cheeses. Natural cheeses typically offer a higher concentration of quality protein.

For some individuals, processed cheese can be harder to digest due to its high sodium content and potential additives. Aged natural cheeses, on the other hand, often contain less lactose and can be easier on the digestive system.

The nutritional profile varies by brand and type. Look for low-sodium or reduced-fat options and check the ingredient list to choose a product with the fewest additives. Still, natural cheese is generally the healthier option.

Since processed cheese contains a blend of dairy products and often has a high lactose content, it's generally not suitable for those with severe lactose intolerance. Aged natural cheeses tend to be lower in lactose.

Due to its typically high levels of sodium and saturated fat, excessive consumption of processed cheese may increase the risk of heart disease and high blood pressure, especially for those with existing cardiovascular concerns.

No, processing does not remove all nutrients. Processed cheese still retains some valuable components from the natural cheese used in its production, including calcium and protein. However, it often adds unwanted ingredients and has a less favorable overall nutritional balance.