What are the most unhealthiest cheeses?

January 7, 2026 •

4 min read

A 2024 survey showed that Americans consume an average of 40 pounds of cheese per person annually. But not all cheeses are created equal, and some can be detrimental to your health if consumed in excess. This article explores what are the most unhealthiest cheeses, focusing on those high in saturated fat and sodium that should be limited in your diet.

Quick Summary

This guide reveals the unhealthiest cheeses, identifying specific varieties with high levels of saturated fat, sodium, and calories. It covers processed cheese, creamy spreads, and aged hard cheeses, offering insights to help you make informed choices about your dairy intake.

Key Points

Processed Cheeses are Unhealthy: Products like American cheese, cheese spreads, and canned cheese are often high in sodium, fat, and artificial additives with low nutritional value.
Mascarpone and Cream Cheese are Calorie-Dense: Soft, creamy cheeses, especially mascarpone, contain very high levels of saturated fat, making them less suitable for regular consumption.
Aged Hard Cheeses are Concentrated in Fat and Sodium: Varieties like Double Gloucester, Stilton, and Parmesan have higher concentrations of fat and sodium due to the moisture lost during aging.
Blue Cheeses Can Be High in Saturated Fat and Salt: Blue cheeses like Stilton and Roquefort are rich in flavor but also contain high levels of saturated fat and salt, requiring moderation.
Halloumi is Surprisingly High in Sodium: While often seen as a healthy meat alternative, halloumi is packed with sodium due to its brining process.
Opt for Lower-Fat Alternatives: Healthier options exist, including cottage cheese, ricotta, and reduced-fat mozzarella, which provide flavor with less saturated fat and calories.

Cheese is a beloved food worldwide, but some varieties are packed with unhealthy fats, high sodium, and a significant number of calories. Making informed choices is crucial for maintaining a balanced diet and managing your cardiovascular health. This guide breaks down the worst offenders, explaining why certain cheeses are less healthy than others.

The Unhealthy Reality of Processed Cheeses

Processed cheese products like American cheese, canned cheese, and cheese spreads are among the unhealthiest options available. These are not true, naturally-aged cheeses but rather a manufactured food product containing emulsifiers, preservatives, and coloring agents. The nutritional profile is often subpar compared to natural cheese varieties.

High Sodium Content: Processed cheeses contain significantly more sodium than most natural cheeses. A single slice can pack a large portion of your daily recommended sodium limit, contributing to elevated blood pressure and heart-related issues.
Added Ingredients: The additives used to create a smooth, meltable texture can displace actual dairy content, reducing the nutritional value. Many processed cheeses contain added oils and fillers that contribute to a higher fat content than their natural counterparts.
Low Nutritional Value: Unlike traditional cheese, which offers a good source of calcium and protein, processed varieties provide fewer essential nutrients.

High-Calorie Cream Cheeses and Soft Cheeses

While soft cheeses can be delicious, many are exceptionally high in saturated fat and calories, particularly mascarpone and full-fat cream cheese. Their creamy texture is a result of a high-fat content, making portion control vital.

Mascarpone: The richest and most calorific of all cream cheeses, mascarpone is made from cream thickened with an acid. Its fat content can be as high as 42 grams per 100g, with over 30 grams being saturated fat. It should be reserved for special occasion desserts like tiramisu, rather than everyday consumption.
Cream Cheese: Regular cream cheese is also high in fat and calories, offering little protein for its size. A single ounce can contain nearly 100 calories and 6 grams of saturated fat. Opting for lighter or whipped varieties can help reduce fat and calorie intake.

Aged Hard Cheeses: Delicious but Dense

Aged hard cheeses are known for their intense flavor, but this concentration of flavor also means a concentration of calories, fat, and sodium. This is because the aging process removes moisture, leaving a denser, more nutrient-concentrated product.

Double Gloucester: This English cheese is often cited as one of the unhealthiest overall due to its extremely high calorie and saturated fat content. It is a tasty but energy-dense food, and a small serving goes a long way.
Stilton: A high-end blue cheese, Stilton is dense in fat and saturated fat. While prized for its flavor, it is best enjoyed in small amounts due to its significant calorie and saturated fat count.
Parmesan: While often used in small grated portions, Parmesan is still an incredibly high-fat cheese with a substantial sodium level. Its strong flavor means a little goes a long way, which can help with portion control.

Table: Unhealthy Cheeses at a Glance (per 100g)


Cheese Type	Calories (approx.)	Fat (approx.)	Saturated Fat (approx.)	Sodium (approx.)
Mascarpone	412 kcal	42g	30.4g	0.13g
Double Gloucester	415 kcal	35g	21.9g	1.7g
Cheddar (Mature)	416 kcal	34.9g	21.7g	1.81g
Processed Cheese	314 kcal	26g	16g	1400mg (1.4g)
Stilton (Blue)	410 kcal	35g	23g	1.97g
Halloumi	315 kcal	25.2g	18.6g	2.62g

Healthier Cheese Alternatives

Fortunately, there are many healthier alternatives that can still satisfy your cheese cravings. Lower-fat options generally have higher moisture content and offer excellent flavor without the excessive fat or sodium. Look for choices like:

Cottage Cheese: Often praised for being low in fat and high in protein, especially the fat-free or reduced-fat versions.
Ricotta: A low-calorie and low-fat alternative to mascarpone, especially when made with skimmed milk. It is versatile and works well in both savory and sweet dishes.
Reduced-Fat Feta: Although regular feta is salty, reduced-fat versions can be a great option. Rinsing it before use can help cut down on the brine's sodium content.
Light Mozzarella: A mid-range option that is lower in fat than many aged cheeses. Portion control is key, but light or reduced-fat mozzarella is a better choice for melted cheese applications.

Conclusion: Moderation is Key

Understanding what are the most unhealthiest cheeses is the first step toward making more informed dietary choices. Whether it's heavily processed products, calorie-dense creamy spreads, or aged hard cheeses, enjoying these varieties in moderation is the healthiest approach. For daily consumption, opting for lower-fat alternatives like cottage cheese or reduced-fat mozzarella can satisfy your cravings without the same health impact. Always remember to check nutritional labels to understand a cheese's fat and sodium content, allowing you to incorporate cheese into a balanced diet mindfully.

An excellent resource for learning more about cheese nutrition can be found on the British Heart Foundation website: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/cheese/healthiest-cheeses-ranked.

Frequently Asked Questions

While it varies, mascarpone is often cited as one of the unhealthiest due to its extremely high saturated fat and calorie content. Processed cheese products are also very unhealthy because of high sodium and additives.

Processed cheese is unhealthy because it is high in sodium and contains additives and preservatives to extend its shelf life. It has a much less favorable nutritional profile compared to natural cheeses, with higher fat and lower essential nutrients.

Cheeses known for high saturated fat include mascarpone, Double Gloucester, Stilton, and aged Cheddar. These cheeses should be enjoyed in moderation to limit your intake of saturated fats.

While blue cheese contains beneficial compounds, it is generally high in both saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet.

Lighter or whipped cream cheese versions are lower in fat and calories. Ricotta cheese is also an excellent low-calorie, low-fat alternative for many dishes.

No, cheeses with added fruit, such as Wensleydale with cranberries, are not healthier. While they may have a slightly lower fat count, they are also very high in added sugar, increasing the calorie count.

You can make cheese healthier by choosing lower-fat options like cottage cheese or reduced-fat mozzarella, practicing portion control, and rinsing salty cheeses like feta before use. Enjoying stronger, aged cheeses in smaller amounts can also reduce your intake.