Nutrition Diet: What Cheese to Stay Away From?

October 3, 2025 •

4 min read

While cheese can be a good source of calcium and protein, many varieties are surprisingly high in sodium and saturated fat. Understanding which options are less healthy is key for a good nutrition diet, and it begins with knowing exactly what cheese to stay away from.

Quick Summary

This guide outlines the types of cheese to limit or avoid due to high sodium, saturated fat, artificial additives, and potential food safety risks like listeria, highlighting healthier alternatives for a balanced diet.

Key Points

Avoid Processed Cheese: Steer clear of processed cheese slices and spreads, as they are high in sodium, unhealthy fats, and artificial additives.
Limit High-Sodium Varieties: Aged cheeses (Parmesan, Romano), blue cheeses (Roquefort, Gorgonzola), and brined cheeses (Feta, Halloumi) are often very high in salt.
Be Cautious with Soft Cheese (Listeria Risk): Vulnerable individuals, like pregnant women, should avoid unpasteurized mould-ripened and soft blue cheeses due to potential listeria contamination.
Check for Hidden Additives: Packaged shredded cheeses and canned cheese products may contain anti-caking agents and other artificial ingredients.
Favor Healthier Alternatives: Swiss, fresh mozzarella, part-skim ricotta, and low-fat cottage cheese are generally lower in sodium and saturated fat.
Control Portion Sizes: Even with healthier cheese options, moderation is key to managing intake of calories, fat, and sodium.

Navigating the Dairy Aisle for Your Health

Not all cheese is created equal when it comes to nutrition. While natural cheeses, enjoyed in moderation, can be part of a healthy diet, other products carry risks from excessive sodium, unhealthy fats, and preservatives. For those focusing on wellness, knowing which dairy products offer less nutritional value is the first step toward making smarter food choices.

The Problem with Processed Cheese

Processed cheese is perhaps the most notorious type of dairy to avoid. Often sold as individually wrapped slices or in a block, these products are a far cry from natural cheese. James L. Kraft first patented processed cheese in 1916, aiming for a shelf-stable product with a consistent melt. The result, however, is a product loaded with ingredients that undermine health:

High in Sodium: Many processed cheese slices contain upwards of 400 mg of sodium each, which contributes significantly to high blood pressure and heart disease risk.
Artificial Additives: Emulsifiers, preservatives, and artificial colorings are added to processed cheese to extend shelf life and enhance texture and appearance. Some experts argue that these additives can be hard on the digestive system. For example, the cheese-flavored powder in packaged mac and cheese or spray-can cheese is often packed with artificial ingredients.
Low in Nutrients: The intensive manufacturing process strips away many of the nutrients found in real cheese. What remains is a product primarily offering unhealthy fats and additives rather than the vitamins and minerals of its natural counterpart. In fact, some products legally cannot even be called cheese because they contain less than 51% actual cheese.

Certain High-Sodium and High-Fat Cheeses

While not as poor as processed options, some natural cheeses should be limited, especially for individuals monitoring their heart health or blood pressure. The sodium content can be especially high in aged and brined varieties.

High-Sodium Cheeses to Watch:

Blue Cheeses (e.g., Roquefort, Gorgonzola): These often contain high levels of salt, with the FDA setting a sodium target of 1450mg/100g.
Feta: Stored in brine, feta is often high in sodium. The FDA sets a sodium target of 1240mg/100g, but some products exceed this.
Halloumi: Another brine-stored cheese, it is best enjoyed in moderation due to high salt content.
Hard Aged Cheeses (e.g., Parmesan, Romano): While delicious, their concentrated flavor also means concentrated sodium. The FDA target for Parmesan is 1820mg/100g.

High-Saturated Fat Cheeses:

American Cheese: As mentioned, the full-fat version of this processed product has high saturated fat.
Cream Cheese: Full-fat cream cheese is a high source of saturated fat and cholesterol.
Brie and Camembert: While often associated with gourmet dining, these creamy cheeses also carry high saturated fat content.

The Risk of Unpasteurized Soft Cheeses

For certain demographics, particularly pregnant women, older adults, and those with weakened immune systems, certain soft cheeses pose a risk of listeria contamination, especially if unpasteurized. Listeria monocytogenes can grow in moist, low-acid environments, which soft cheeses provide. To mitigate this risk, avoid the following types unless they have been cooked to a high temperature (74°C or higher):

Mould-ripened soft cheeses (e.g., Brie, Camembert)
Soft blue-veined cheeses (e.g., Danish Blue, Gorgonzola)
Soft, unripened goats' milk cheeses (e.g., Chèvre)

Comparing Healthy vs. Unhealthy Cheeses

To make informed choices, understanding the differences between processed and natural cheeses is essential. This table highlights key distinctions:


Feature	Processed Cheese (e.g., American Slices, Cheese Spreads)	Natural Cheese (e.g., Swiss, Mozzarella, Cottage)
Ingredients	A blend of natural cheeses with emulsifiers, colorings, preservatives, and other artificial additives.	Made from milk, enzymes, and natural salts. Free of artificial additives.
Nutrient Value	Stripped of nutrients during intensive processing, offering little more than unhealthy fats and additives.	Contains high levels of protein, calcium, and often beneficial probiotics.
Sodium Content	Extremely high, often exceeding recommended daily intake levels even in small servings.	Varies significantly. Low-sodium options like Swiss and part-skim mozzarella exist.
Fat Content	Often contains high saturated fat. The overall health is compromised by other additives.	Fat content depends on the milk used (whole, part-skim, etc.). Many options are lower in fat.
Health Risks	Increased risk of heart disease and weight gain due to high sodium and fat.	Safe for most people when consumed in moderation. Specific risks for vulnerable groups if unpasteurized.

Making Better Cheese Choices

For those seeking a healthier cheese experience, there are many delicious and nutritious alternatives. Mindful consumption, such as using cheese as a flavor accent rather than the main ingredient, is a great strategy.

Choose Lower-Fat Options: Look for reduced-fat varieties of cheeses like mozzarella and cottage cheese. Quark is another low-fat, high-protein option.
Consider Lower-Sodium Cheeses: Swiss and fresh mozzarella are good examples of lower-sodium choices. Some varieties of cottage cheese also come in low-sodium versions.
Explore Plant-Based Alternatives: For those who are lactose intolerant or following a vegan diet, many plant-based cheeses are now available. Nutritional yeast is an excellent, low-calorie substitute for Parmesan.
Enjoy Natural Cheese in Moderation: Even aged, full-fat cheeses can fit into a healthy diet when consumed in small portions. A small amount of flavorful cheese can go a long way.

Conclusion

While a blanket 'stay away from all cheese' approach is unnecessary, a strategic approach to your nutrition diet is wise. By avoiding highly processed, additive-laden cheese products and being mindful of the sodium and saturated fat in certain natural cheeses, you can make healthier choices without sacrificing flavor. Prioritizing fresh, natural, and minimally processed cheeses, and being cautious with unpasteurized soft varieties, ensures you get the benefits of this food while minimizing the risks. Choosing wisely allows cheese to remain a delicious and enjoyable part of a balanced diet.

Resources

Healthline: The 9 Healthiest Types of Cheese
Harvard Health: Eat cheese, if you please
EatingWell: Can You Eat Cheese If You Have Heart Disease?

Frequently Asked Questions

Processed cheese is considered unhealthy because it contains a high amount of sodium, saturated fat, emulsifiers, and preservatives, while being stripped of the essential nutrients found in natural cheese.

Cheeses high in sodium include aged hard cheeses like Parmesan and Romano, blue cheeses like Gorgonzola, and brined cheeses such as Feta and Halloumi.

No, not all soft cheeses are unsafe. The primary risk is from soft, mould-ripened, and blue-veined cheeses, especially if unpasteurized. However, these cheeses are safe if cooked to a high temperature, or if they are made from pasteurized milk.

Healthier cheese options include Swiss, fresh mozzarella, part-skim ricotta, and low-fat cottage cheese. These tend to be lower in calories, sodium, and saturated fat than many other varieties.

People with histamine intolerance should often avoid aged cheeses like Parmesan, Gouda, and Gruyere, as these are high in histamine. Softer, low-lactose cheeses like ricotta and mozzarella may be safer.

Eating cheese every day can fit into a healthy diet, but moderation is key. It is recommended to choose lower-sodium and lower-fat varieties and to focus on proper portion sizes to manage intake.

Non-dairy alternatives to cheese include nutritional yeast (as a Parmesan substitute), mashed tofu or white beans (for ricotta), and avocado (for creamy spreads).

Packaged shredded cheese often contains anti-caking agents to prevent clumping. Shredding your own cheese from a block is a better, more natural option.