Defining 'Unhealthy' in the World of Cheese
When evaluating the health profile of different cheeses, the term 'unhealthy' isn't tied to a single variety but rather to key nutritional factors. A cheese can be considered unhealthy based on three primary metrics: its level of saturated fat, its sodium content, and the degree of processing it undergoes. Some cheeses are loaded with saturated fat, which can impact cholesterol levels, while others are packed with excessive sodium, a concern for blood pressure. Finally, heavily processed cheese products often contain additives and are far removed from natural, whole food dairy, making them a less nutritious choice.
The Problem with Processed Cheese
Processed American cheese is frequently cited as one of the most unhealthy choices due to its artificial composition and high sodium content. Unlike traditional, natural cheese, which is made from milk, salt, enzymes, and cultures, processed cheese is a blend of natural cheese with additional ingredients. This manufacturing process involves melting and emulsifying cheese and adding preservatives, colorings, and binding agents. These additives can include emulsifying salts, anti-caking agents like modified food starch and cellulose powder, coloring agents such as annatto, and preservatives like sorbic acid. Because of these additions, many processed cheese products are labeled as 'pasteurized processed cheese food' rather than real cheese.
Cheeses Loaded with Saturated Fat
Some cheeses are naturally high in fat. Varieties particularly high in saturated fat per serving include Mascarpone, Triple Crème Brie, and Double Gloucester. For example, Mascarpone, a rich Italian cheese, contains a significant amount of saturated fat per ounce. Triple Crème Brie is also high in fat due to added cream, while Double Gloucester is made with full-fat milk. These should be enjoyed in moderation.
The Saltiest Offenders: High-Sodium Cheeses
Certain cheeses have high sodium levels due to the amount of salt used in their production and aging. Roquefort, a blue-veined cheese, is particularly high in sodium, with over 500 mg per ounce. Halloumi, often grilled, is also high in both calories and salt. Feta, while sometimes considered a healthier option, is cured in brine and contains a notable amount of sodium, though rinsing can help.
Comparison of Unhealthiest and Healthier Cheese Options
To illustrate the nutritional differences, the following table compares key nutritional data for a typical 1-ounce serving.
| Cheese Type | Category | Total Fat (g) | Saturated Fat (g) | Sodium (mg) | Notes |
|---|---|---|---|---|---|
| American Cheese (Processed) | Processed | ~8.6 | ~5.5 | ~417 | Contains additives, often labeled 'cheese food' |
| Mascarpone | High Fat | ~13 | ~7.7 | ~13 | Extremely high in saturated fat, very low in sodium |
| Roquefort | High Sodium/Fat | ~8.7 | ~5.5 | ~512 | High in both fat and exceptionally high in sodium |
| Cottage Cheese (low-fat) | Healthier Option | ~0.8 | ~0.5 | ~150 | Low-calorie, high-protein, though sodium varies by brand |
| Part-Skim Mozzarella | Healthier Option | ~5.1 | ~3.4 | ~300 | Lower in fat than whole-milk versions, moderate sodium |
| Swiss Cheese | Healthier Option | ~8.8 | ~5.5 | ~53 | Low-sodium option, moderate fat |
Making Smarter Cheese Choices for Your Diet
While some cheeses should be limited, cheese can be part of a healthy diet through balance, portion control, and choosing smarter options. Opt for natural cheeses with simpler ingredient lists over processed ones. For strong-flavored cheeses, use small amounts for flavor. Explore low-fat and low-sodium alternatives like low-fat cottage cheese, part-skim mozzarella, and Swiss cheese. Rinsing brined cheeses like feta can reduce surface sodium. Always be mindful of portion sizes, as calories and fat can add up quickly. For more specific dietary guidance, consult resources like the American Heart Association.
Conclusion
Identifying the single unhealthiest cheese is complex, as it depends on factors like saturated fat, sodium, and processing. Generally, highly processed cheese foods like American cheese, cheeses excessively high in saturated fat (mascarpone, triple-crème brie), or those high in sodium (Roquefort, halloumi) are considered less healthy options. Making informed decisions by choosing natural, less-processed cheeses, controlling portions, and selecting lower-fat and lower-sodium varieties allows for healthier enjoyment of cheese.
