Is Kraft Cheese Unhealthy? A Closer Look at the Nutrition Facts

According to the Environmental Working Group (EWG), some Kraft cheese products are classified as an "unhealthy ultra-processed food," sparking concerns over ingredients and nutritional value. So, is Kraft cheese unhealthy, or can it be part of a balanced diet?

Quick Summary

Kraft cheese is a processed product with both beneficial and concerning nutritional qualities. While it offers calcium and protein, it is also high in sodium and saturated fat due to its processing and additive content.

Key Points

• Processed Product: Kraft Singles are classified as a "pasteurized prepared cheese product," not real cheese, containing less than 51% natural cheese.

• High in Sodium: Due to added salts, Kraft cheese is high in sodium, which can contribute to high blood pressure when consumed in excess.

• Ultra-Processed Food: It is designated as an ultra-processed food due to its numerous additives and preservatives, raising concerns about links to increased health risks.

• Contains Nutrients: Despite the processing, it remains a source of beneficial nutrients, including calcium and protein.

• Moderation is Key: Experts recommend consuming processed cheese in moderation as part of a balanced diet, emphasizing that overall context matters more than any single food.

• Natural Alternatives: Opting for natural cheeses, like cheddar or swiss, is a healthier option to reduce additive and sodium intake.

What is Processed Cheese?

Understanding what constitutes processed cheese is key to evaluating its health profile. Unlike natural cheese, which is simply pressed milk curds fermented by bacteria and enzymes, Kraft Singles are a "pasteurized prepared cheese product". This means they contain less than 51% real cheese.

The Manufacturing Process

The manufacturing of processed cheese involves melting, blending, and emulsifying natural cheese with other ingredients. Key components include emulsifying salts (such as sodium phosphates), whey, milkfat, and preservatives. These additives give the product its consistent texture, meltability, and extended shelf life. For many, the perfect melt that makes a grilled cheese sandwich is a major attraction, but this is a direct result of the additives used.

A Detailed Look at Kraft Singles Nutrition

A typical single slice of Kraft American Cheese contains a mix of nutrients that paints a complex picture for health-conscious consumers. Here’s a breakdown of the nutritional positives and negatives.

The Nutritional Upsides

• Calcium Source: Despite its processed nature, a single slice of Kraft cheese is often fortified and can provide a good percentage of the daily value for calcium, which is essential for bone health.
• Protein Content: Kraft Singles offer a modest amount of protein per slice. As a dairy product, it provides high-quality, complete protein, which contains all essential amino acids.
• Fortified Vitamins: Some versions are fortified with vitamins like vitamin D, which is crucial for calcium absorption.

The Potential Downsides

• High Sodium: Processed cheeses like Kraft Singles are notoriously high in sodium. A single slice can contain a significant portion of the recommended daily sodium intake, and excessive intake can increase the risk of high blood pressure and heart disease.
• Saturated Fat: While some studies suggest saturated fat from dairy may not harm heart health, it remains a high-calorie food, and excessive consumption of saturated fat is linked to higher LDL ("bad") cholesterol in some individuals. A single slice contains a notable amount of saturated fat.
• Ultra-Processed Classification: As a highly manufactured product with numerous additives, it is classified as an ultra-processed food. Studies suggest a correlation between high consumption of ultra-processed foods and an increased risk of heart disease, obesity, and type 2 diabetes.
• Additives and Preservatives: Ingredients like sodium phosphates and sorbic acid serve functional purposes but are not typically found in natural cheese. Some additives, such as Natamycin, are natural mold inhibitors, while others are emulsifiers.

Comparison: Kraft vs. Natural Cheese

To truly understand the health implications, it's helpful to compare Kraft Singles to a natural counterpart like cheddar cheese. The differences in ingredients and processing lead to distinct nutritional profiles.

Feature	Kraft Singles (Processed)	Natural Cheese (e.g., Cheddar)
Ingredients	Milk, whey, milk protein concentrate, emulsifiers (sodium phosphate, calcium phosphate), preservatives (sorbic acid, Natamycin), colorings (annatto, paprika)	Milk, salt, enzymes, cheese cultures
Processing	Melting and emulsifying natural cheese with additives	Fermenting and aging milk curds
Sodium	Higher, due to emulsifying salts and added salt	Lower, though still varies by type
Saturated Fat	High, though sometimes reduced in low-fat versions	High, typically comparable or higher than processed counterparts
Protein Quality	Good, from dairy sources	Excellent, from natural milk
Additives	Contains emulsifiers, preservatives, and colorings	Typically contains none, other than salt
Texture & Melt	Creamy, smooth melt due to emulsifiers	Varies; may separate into oil and solids when melted

How to Incorporate Cheese into a Healthy Diet

While Kraft cheese has its downsides, it can still be enjoyed in moderation. The key is to balance its consumption with a diet rich in whole grains, fruits, vegetables, and lean proteins. For those concerned about highly processed foods, opting for natural cheese alternatives is a straightforward way to reduce intake of additives and sodium.

Making Healthier Cheese Choices

• Portion Control: Pay attention to portion sizes to manage intake of calories, saturated fat, and sodium.
• Read Labels: Check the nutrition facts and ingredient list. Compare the sodium and saturated fat content across different brands and types of cheese.
• Explore Alternatives: Many natural cheeses, such as Swiss or fresh mozzarella, offer excellent calcium and protein with lower sodium levels. For recipes requiring a smooth melt, you can find higher-quality processed options or learn techniques to prevent natural cheese from separating.
• Balance Your Meals: When having a meal with processed cheese, such as a grilled cheese sandwich, pair it with a side salad or fruit to add fiber and other essential nutrients that cheese lacks.

Conclusion: A Matter of Moderation and Choice

Is Kraft cheese unhealthy? The answer is nuanced. While it provides beneficial nutrients like calcium and protein, its high sodium and saturated fat content, coupled with its status as an ultra-processed food, raises legitimate health concerns. However, no single food is inherently "good" or "bad." The health impact of Kraft cheese depends on overall dietary context and frequency of consumption. For those seeking maximum nutritional benefits and minimal additives, natural cheese is the superior choice. For those who enjoy the specific taste and melt of Kraft Singles, consuming them occasionally and in moderation is unlikely to cause significant harm within a balanced, whole-food-centric diet. Ultimately, making an informed choice is the most important part of maintaining a healthy lifestyle.

For more information on the nutritional aspects of dairy products, you can consult resources from the U.S. government, such as the Dietary Guidelines for Americans.

What is Processed Cheese, and Should We Eat It?

Kraft Singles are not legally considered cheese.

Kraft Singles are classified as a "pasteurized prepared cheese product" by the FDA, meaning they contain less than 51% real cheese.

Additives give Kraft cheese its signature melt.

Ingredients like emulsifying salts are added to prevent the fat from separating, giving the product a creamy, consistent melt.

Kraft cheese is high in sodium and saturated fat.

Its high levels of sodium and saturated fat are potential health concerns, especially when consumed frequently.

It is considered an ultra-processed food.

The Environmental Working Group classifies it as an unhealthy ultra-processed food, linked to increased health risks with high consumption.

Kraft cheese is a source of calcium and protein.

Despite its processing, it is fortified and contains calcium and protein, which are essential nutrients.

It is healthier in moderation and balanced meals.

When consumed sparingly as part of a balanced diet rich in whole foods, the occasional enjoyment of Kraft cheese is unlikely to be harmful.

FAQs

Q: What is the difference between Kraft Singles and natural cheese? A: Natural cheese is made from milk curds, cultures, and enzymes, while Kraft Singles are a processed product that blends natural cheese with emulsifiers, preservatives, and other additives.

Q: Why is Kraft cheese so high in sodium? A: The high sodium content comes from emulsifying salts and added salt used during the processing to create the cheese's smooth, meltable texture and act as a preservative.

Q: Is it okay to eat Kraft Singles every day? A: Due to the high saturated fat and sodium content, daily consumption of Kraft Singles is not recommended, especially for those managing blood pressure or heart health. Moderation is key.

Q: Does Kraft cheese contain any real cheese? A: Yes, it contains real cheese, but its percentage is less than 51% of the final product, which is why it cannot legally be called simply "cheese".

Q: Can people with lactose intolerance eat Kraft Singles? A: Processed cheese, including Kraft Singles, can be high in lactose. Individuals with lactose intolerance may experience digestive issues and should check the label and consult a doctor or dietitian.

Q: Are there any healthier alternatives to Kraft Singles? A: Yes. Natural cheeses like Swiss, cheddar, or fresh mozzarella offer similar nutrients with fewer additives and often less sodium. Lower-sodium versions of processed cheese also exist.

Q: What role do preservatives play in Kraft cheese? A: Preservatives like sorbic acid and Natamycin are added to extend the product's shelf life and prevent mold growth, allowing it to be stored for a long time.

Citations

• Taste of Home. (2024, February 23). Is American Cheese Real Cheese? What it is and More. https://www.tasteofhome.com/article/what-is-american-cheese-is-american-real-cheese/
• Healthline. (2021, September 20). American Cheese: Ingredients, Nutrition, Benefits, Downsides. https://www.healthline.com/nutrition/american-cheese-nutrition
• Environmental Working Group. EWG's Food Scores | Kraft Singles American Cheese Slices. https://www.ewg.org/foodscores/products/021000633609-KraftSinglesAmericanCheeseSlices/
• Silverson Machines. Processed Cheese Production. https://www.silverson.com/us/resource-library/application-reports/processed-cheese
• Prambanan Kencana. (2024, February 29). Know the difference between natural and processed cheese, which one is the best. https://www.prb.co.id/en/news-detail/know-the-difference-between-natural-and-processed-cheese-which-one-is-the-best
• Times Now News. (2024, November 9). Beware! Your Favourite Cheese Slice Is Making You Sick, Says Expert. https://www.timesnownews.com/health/diet/beware-your-favourite-cheese-slice-is-making-you-sick-says-expert-heres-how-article-115106067
• Better With Dairy. (2001, September 1). A Dietitian Shares 7 Benefits of Cheese. https://www.betterwithdairy.com/blog/dietitian-shares-7-benefits-cheese
• Quora. (2011, November 20). Are Kraft Singles good for you? https://www.quora.com/Are-Kraft-Singles-good-for-you
• WebMD. (2025, February 7). Cheese: Are There Health Benefits? https://www.webmd.com/diet/health-benefits-cheese
• NDTV. (2025, August 13). Is Cheese Healthy? The Good, The Bad And The Tasty Facts Explained.... https://www.ndtv.com/health/is-cheese-healthy-the-good-the-bad-and-the-tasty-facts-explained-9075387

Frequently Asked Questions

What are emulsifying salts, and why are they in Kraft cheese?

Emulsifying salts, like sodium phosphate, are additives used to create a smooth, homogenous, and stable melt in processed cheese. They prevent the protein and fat from separating when the cheese is heated.

Does Kraft cheese offer any nutritional value?

Yes, it does offer some nutritional value. It is a source of calcium, protein, and is often fortified with vitamin D, which are all important for bodily functions.

How much saturated fat is in a slice of Kraft cheese?

A single slice of Kraft cheese contains a moderate amount of saturated fat, which, like sodium, should be monitored as part of a healthy diet.

Is natural cheese always a healthier option than Kraft Singles?

Generally, yes. Natural cheese contains fewer additives, has a simpler ingredient list, and often has lower sodium levels. However, it can still be high in saturated fat and calories, so portion control is important.

What health risks are associated with eating too much processed cheese?

Overconsumption of highly processed cheese, which is high in sodium and saturated fat, may increase the risk of high blood pressure and heart disease. Excessive intake of ultra-processed foods has also been linked to obesity and diabetes.

Why do Kraft Singles last so long without spoiling?

The extended shelf life of Kraft Singles is due to the pasteurization process and the inclusion of preservatives like sorbic acid and Natamycin, which inhibit mold growth.

Can I still enjoy Kraft cheese on occasion?

Yes. Within the context of an overall balanced diet that focuses on whole foods, enjoying Kraft cheese on occasion in moderation is acceptable for most people. The key is to be mindful of your intake of processed foods.