How Healthy is Kraft Cheese: A Deep Dive into Nutrition

December 30, 2025 •

4 min read

According to the FDA, certain Kraft cheese products, like Kraft Singles, are legally classified as 'pasteurized processed American cheese food' because they contain less than 51% actual cheese. The health implications of consuming these products are often debated, with factors like high sodium and saturated fat content raising concerns among health experts. This article breaks down the nutritional profile of Kraft cheese to determine just how healthy it really is.

Quick Summary

An examination of Kraft cheese reveals it is a processed product with both nutritional positives, such as calcium and protein, and significant negatives, including high saturated fat and sodium content. It is classified as an ultra-processed food by some health organizations. The healthfulness depends heavily on consumption frequency and portion size, with natural cheese offering a less processed alternative.

Key Points

High in Sodium and Saturated Fat: Kraft Singles are a significant source of sodium and saturated fat, which, in excess, can contribute to high blood pressure and other heart-related issues.
Ultra-Processed Food: Due to the inclusion of emulsifiers, milk protein concentrate, and other additives, Kraft Singles are classified as an ultra-processed food by some health organizations.
Contains Nutrients: On the positive side, Kraft Singles are often fortified and provide a source of calcium and protein, beneficial for bone and muscle health.
Natural vs. Processed: Natural cheeses generally have fewer additives, lower sodium, and a simpler ingredient list, often making them a healthier choice for regular consumption.
Moderation is Key: Like many processed foods, the healthfulness of Kraft cheese depends on the portion size and frequency of consumption within a balanced diet.
Healthier Alternatives Exist: For sandwiches and burgers, options like Swiss or mozzarella provide a better nutritional profile. Cottage cheese is a high-protein, lower-fat option for other dishes.
Cooking Method Matters: Techniques such as using healthier fats (e.g., olive oil) and adding vegetables can significantly improve the overall healthiness of meals containing cheese.

What's in a Slice? The Nutritional Breakdown of Kraft Singles

Kraft Singles are perhaps the most recognizable processed cheese product on the market. While they are a source of comfort food for many, a closer look at their nutritional profile reveals a mixed bag of pros and cons. A standard slice of Kraft American Cheese contains about 60-70 calories, depending on the variety, along with a notable amount of sodium and saturated fat. For instance, a 1-ounce (28-gram) slice of American cheese can provide 18% of the daily value for saturated fat and 13% for sodium. On the plus side, they are often fortified to be an excellent source of calcium and a decent source of protein.

The Ultra-Processed Problem

The high level of processing is a major point of concern for many nutritionists. Kraft Singles contain additives like emulsifiers, milk protein concentrate, and modified food starch to achieve their signature texture and meltability. The Environmental Working Group (EWG) has classified Kraft Singles as an "unhealthy ultra-processed food" due to factors like ingredients and processing. A balanced diet should limit ultra-processed foods, but recent research suggests the health impact is complex. The health outcomes may relate more to the overall nutritional balance of one's diet and the high levels of fat, salt, and sugar typically found in these foods, rather than the processing itself.

Kraft vs. Natural Cheese: A Nutritional Comparison

The health conversation around Kraft cheese is best understood when compared to its less-processed counterparts. Natural cheeses are made from milk using a simpler process involving enzymes and cultures, resulting in a product with fewer additives. This difference in processing leads to notable nutritional distinctions.

Comparison Table: Kraft Singles vs. Natural Cheese (Approx. 1 oz / 28g serving)


Feature	Kraft Singles (American)	Part-Skim Mozzarella	Swiss Cheese
Calories	~60-70	~85	~111
Saturated Fat	~2-3.5g	~3g	~6g
Sodium	~200-310mg	~147mg	~53mg
Protein	~3-4g	~5g	~8g
Additives	Yes (Emulsifiers, MCP, etc.)	Minimal/None	Minimal/None

This table provides approximate values for common cheese products and should not replace reading specific nutrition labels.

Key Differences and Health Implications

Sodium: Kraft Singles often contain a significantly higher sodium count compared to many natural cheeses, including Swiss and mozzarella. Excessive sodium intake is linked to high blood pressure and heart disease.
Additives: Natural cheeses have minimal to no additives, unlike processed versions. While the additives in Kraft are FDA-approved, a diet focused on whole foods is generally considered healthier.
Nutrient Profile: While both provide calcium and protein, many natural cheeses, especially nutrient-dense options like cottage cheese, offer better protein-to-fat ratios and may contain beneficial probiotics.

Making Healthier Cheese Choices

It is possible to enjoy cheese while making healthier choices. The key is moderation and being mindful of the cheese's overall nutritional profile.

Tips for Moderation and Healthy Alternatives

Opt for Flavorful Cheeses: Choosing a stronger-flavored cheese, like a sharp cheddar or aged parmesan, means you can use less to get a satisfying taste, thereby reducing your intake of fat and sodium.
Consider Lower-Fat Cheeses: Reduced-fat Swiss or mozzarella offer great melting properties for sandwiches and cooking with a lower fat and calorie count. Cottage cheese and ricotta are also excellent lower-fat, high-protein options.
Use Healthy Fats for Cooking: When making a grilled cheese, swap out butter for heart-healthy olive or avocado oil to lower saturated fat content.
Enrich with Vegetables: Adding vegetables like spinach, tomatoes, or avocado to a cheese sandwich boosts nutrients and fiber, making the meal more balanced and filling.

Practical Alternatives to Kraft Singles

In Sandwiches: Use fresh mozzarella or low-sodium Swiss for a milder, creamier melt. For a sharper flavor, a thin slice of a high-quality aged cheddar works well.
For Melting: Grated natural cheddar melts well for mac and cheese. For a melt that mimics the processed texture, consider a higher-quality deli American cheese or a mix of cheeses.
Vegan Options: For those avoiding dairy, cashew or nutritional yeast-based cheese alternatives can provide a savory, cheesy flavor.

Conclusion: A Place for Everything, in Moderation

While Kraft cheese offers convenience and nostalgia, its high sodium and saturated fat content, coupled with its ultra-processed nature, mean it is not the healthiest choice for regular consumption. A balanced and healthy diet should prioritize less-processed, natural foods. However, this doesn't mean processed cheese must be completely off-limits. Enjoying it occasionally as part of a larger, nutritious eating pattern is a reasonable approach for most people. By making informed choices, exploring healthier alternatives, and practicing moderation, you can still enjoy cheese without derailing your health goals. Ultimately, the healthfulness of any food, including Kraft cheese, is a matter of context within your overall diet and lifestyle.

Sources

National Institutes of Health, PMC: Cheese consumption and multiple health outcomes
Healthline: The 9 Healthiest Types of Cheese
Medical News Today: Healthiest cheese: Low calorie, low fat, high nutrition
USA Today: What is the healthiest cheese? Try eating these low-calorie options
Healthline: Is Grilled Cheese Healthy? Benefits, Downsides, and Tips
EWG's Food Scores: Kraft Singles American Cheese Slices
Healthline: American Cheese: Ingredients, Nutrition, Benefits, Downsides
Consumer Reports: 5 Ways to Make a Healthy Grilled Cheese
Better Health Channel: Dairy and dairy alternatives

Frequently Asked Questions

Legally, most Kraft cheese products like Singles are not considered 'real cheese' by the FDA. They are labeled as 'pasteurized processed American cheese food' because they contain less than 51% actual cheese curds, and include emulsifiers and other additives.

The primary health concerns with regular consumption of processed Kraft cheese are its high saturated fat and sodium content. Excess intake of these can contribute to elevated blood pressure and increased risk of heart disease.

Yes, despite being highly processed, Kraft cheese can be a good source of calcium, which is important for bone health. It also contains protein, another essential macronutrient.

Kraft Singles and other processed cheeses contain significant levels of saturated fat, similar to many natural cheeses. However, some natural cheese varieties, like reduced-fat Swiss, can offer less saturated fat per serving.

Yes, in moderation. As part of a balanced diet that prioritizes whole foods, occasional consumption of processed cheese is generally acceptable. The key is to be mindful of portion sizes and overall intake.

For sandwiches, healthier alternatives include low-sodium Swiss, part-skim mozzarella, or a flavorful, high-quality sharp cheddar. These options typically have lower sodium levels and fewer additives.

Vegan cheese alternatives, often made from cashews or nutritional yeast, are usually lower in saturated fat and cholesterol than dairy-based processed cheese. However, their nutritional content can vary widely, so it is important to check the labels.