What Happens if You Eat Processed Cheese Every Day?

January 4, 2026 •

4 min read

According to a 2025 review in Nature Communications, moderate consumption of dairy can offer health benefits, but processed cheese is a different story. Regular consumption raises concerns about high levels of sodium, saturated fat, and additives that may undermine health over time. This article explores what happens if you eat processed cheese every day and the healthier options available.

Quick Summary

Regularly eating processed cheese exposes the body to excessive sodium, saturated fat, and artificial additives, increasing risks for weight gain, high blood pressure, and heart disease. It offers less nutritional value than natural cheese. Moderation and choosing healthier alternatives are recommended to mitigate these negative effects.

Key Points

High Sodium Content: Daily intake of processed cheese can lead to excessive sodium consumption, increasing the risk of high blood pressure and heart disease due to added emulsifying salts.
High in Saturated Fat: Processed cheese is a dense source of calories and saturated fat, which, when consumed daily, can contribute to weight gain and elevated LDL ('bad') cholesterol.
Contains Artificial Additives: Unlike natural cheese, processed varieties contain emulsifiers, artificial colors, and preservatives that can have negative health effects over time and reduce overall nutritional quality.
Lower Nutritional Value: The processing strips processed cheese of beneficial nutrients found in natural cheese, offering a less protein-rich and potentially less calcium-dense product.
Digestive Issues: The high sodium and lack of fiber in processed cheese can cause digestive problems like constipation and bloating, especially in sensitive individuals.
Healthier Alternatives Exist: Opting for natural, aged, or fresh cheeses in moderation provides better nutrition, lower sodium, and can even offer probiotics in some fermented varieties.
Moderation is Crucial: While cheese can be part of a healthy diet, the key is portion control and prioritizing natural over processed versions to mitigate long-term health risks.

The Hidden Health Costs of Daily Processed Cheese

Many consumers are drawn to processed cheese for its convenience, long shelf life, and consistent taste. However, this appeal masks a nutritional profile that is less favorable than natural cheese, especially when consumed daily. The manufacturing process involves melting down natural cheese and blending it with emulsifying salts like sodium phosphate, stabilizers, and artificial colorings to create a smooth, meltable product. This process strips away much of the nutritional value while concentrating unhealthy components.

Excessive Sodium Intake

One of the most significant concerns with processed cheese is its exceptionally high sodium content. A single 1-ounce slice of processed American cheese can contain around 377 mg of sodium, or 16% of the daily recommended intake. For comparison, natural cheeses like Swiss or mozzarella have much lower sodium levels. The average processed cheese contains about twice the sodium of natural cheese due to the addition of emulsifying salts. Daily, high sodium intake can lead to elevated blood pressure, increasing the risk of heart disease, stroke, and kidney problems.

Cardiovascular strain: Higher blood pressure forces the heart and blood vessels to work harder, which can lead to long-term damage.
Fluid retention: The body retains more water to balance the high salt, leading to bloating and discomfort.
Kidney health: Chronic high sodium can place an extra burden on the kidneys, which regulate blood volume and blood pressure.

High Levels of Saturated and Unhealthy Fats

Processed cheese is typically high in saturated fat and calories, contributing to weight gain and heart-related issues. Excess intake of saturated fat can raise LDL ('bad') cholesterol, which can lead to clogged arteries over time. While some natural aged cheeses, such as cheddar, also contain saturated fat, the overall nutritional matrix is different. Processed cheese often includes less-healthy fats, and the combination of high fat and high calories can easily exceed daily limits, making weight management more difficult.

Artificial Additives and Decreased Nutritional Value

To achieve its desired texture, flavor, and shelf life, processed cheese relies on a cocktail of artificial additives and preservatives that are not present in natural cheese.

Emulsifying salts: These are critical for the meltability and texture but significantly boost sodium levels.
Food colorings: Additives like Yellow 6 and Yellow Tartrazine have been banned in some European countries due to health concerns, including potential links to tumor growth.
Dairy substitutes and preservatives: Ingredients such as milk protein concentrate (MPC) are used to lower production costs but can reduce the protein and calcium content compared to natural cheese. Preservatives like sorbic acid extend shelf life but are non-essential additions.

Digestive Concerns

Processed cheese is low in fiber, which can lead to digestive problems, including constipation. Additionally, the high concentration of certain ingredients and the processing methods can make it more difficult for the body to digest compared to natural, aged cheeses. People with lactose intolerance may experience bloating and diarrhea, though aged natural cheeses tend to have lower lactose content.

Comparison: Processed vs. Natural Cheese


Feature	Processed Cheese	Natural Cheese	Health Implications for Daily Consumption
Sodium Content	Very high, due to emulsifying salts. Can be twice as high as natural cheese.	Lower, with salt added primarily for flavor and preservation.	High risk of hypertension and cardiovascular issues with daily intake.
Saturated Fat	High and can contribute significantly to LDL cholesterol.	Varies by type, but part of a better nutrient matrix.	Increased risk of heart disease and weight gain with daily excess.
Additives	Contains emulsifiers, artificial colors, and preservatives.	Minimal, made from simple ingredients like milk, salt, and enzymes.	Some additives have been linked to potential health concerns.
Shelf Life	Long, due to added preservatives and packaging.	Short, spoils faster without preservatives.	Longer shelf life encourages greater, more frequent consumption.
Nutritional Profile	Often lower in protein and calcium due to cheaper substitutes.	Rich in protein, calcium, phosphorus, and other minerals.	Daily consumption of processed offers fewer nutritional benefits.
Digestion	Can be hard to digest due to high sodium and emulsifiers.	Generally easier to digest, especially aged varieties.	Increased risk of digestive upset, bloating, and constipation.

Making a Healthier Choice

Enjoying cheese can be part of a healthy diet, but the type and quantity matter greatly. Replacing processed cheese with natural cheese is a simple yet impactful change. Opt for aged varieties like Swiss, Parmesan, or cheddar, which often contain less sodium and lactose. Fresh cheeses like mozzarella or cottage cheese are also great, lower-fat alternatives. Portion control is crucial for any type of cheese, as it remains a calorie-dense food. Small amounts of natural, fermented cheese can even provide beneficial probiotics. For recipes, consider grating a small amount of high-flavor Parmesan or using a high-quality fresh mozzarella to maximize taste without excessive fat and sodium.

Conclusion: Moderation is the Key

While an occasional grilled cheese with processed slices won't cause lasting harm, consuming processed cheese every day is a different matter. The combination of high sodium, high saturated fat, and artificial additives presents significant health risks, particularly for cardiovascular health and weight management. Unlike natural cheese, which can offer important nutrients and even probiotics in fermented forms, processed cheese lacks meaningful nutritional benefits. Choosing natural cheeses and practicing moderation are the best strategies to enjoy this food without compromising your long-term health.

Get More Details on Dairy Nutrition

For a deeper look into dairy and your diet, a reputable resource is the 2020-2025 Dietary Guidelines for Americans, which provides comprehensive advice on all food groups, including dairy consumption.

Frequently Asked Questions

The main risks include an increased risk of high blood pressure, heart disease, and weight gain due to its high levels of sodium, saturated fat, and calories. Processed cheese also contains artificial additives that offer no nutritional value.

Yes, processed cheese is generally less nutritious. The manufacturing process often involves using dairy substitutes and adding preservatives, which can lower the overall protein and calcium content compared to its natural counterpart.

Yes, regular, daily consumption can cause weight gain. Processed cheese is calorie-dense and high in unhealthy fats, making it easy to consume an excess of calories without feeling full.

Processed cheese is significantly higher in sodium than most natural cheeses due to added emulsifying salts. A diet high in sodium can lead to high blood pressure, a major risk factor for heart disease.

Healthier alternatives include natural cheeses like Swiss, Parmesan, mozzarella, or cheddar. Choosing aged or fresh varieties can provide more nutrients, lower sodium, and sometimes even probiotics.

Eating cheese daily in moderation is possible, but it depends on the type and portion size. Sticking to small, 1-ounce servings of natural cheese and maintaining a balanced diet is key. Processed cheese, in contrast, poses greater risks with daily consumption.

The long shelf life of processed cheese is due to the addition of various preservatives, stabilizers, and specific packaging techniques that prevent microbial growth and spoilage.