What is the most unhealthiest cheese to eat? Understanding the nutritional trade-offs

October 20, 2025 •

4 min read

According to the British Heart Foundation, a 30g portion of cheese can have more salt than a packet of crisps, revealing that not all cheeses are created equal when it comes to health. This leads many to ask, "What is the most unhealthiest cheese to eat?" The answer is not a single cheese, but rather a category of highly processed and high-fat options with added sodium and additives.

Quick Summary

Several types of cheese are considered less healthy due to high levels of saturated fat, excessive sodium, and chemical additives. Processed American cheese, certain creamy triple-crème varieties like mascarpone, and blue cheeses such as Roquefort stand out as particularly poor nutritional choices. Limiting portion sizes and opting for natural, lower-fat alternatives is key to a healthier diet.

Key Points

Processed Cheeses are Worst: Highly processed products like American cheese singles and spray cheese are arguably the unhealthiest due to low real cheese content, chemical additives, and high sodium.
Fat Content Varies: Soft, creamy cheeses like mascarpone and Double Gloucester are particularly high in saturated fat and calories, making them less healthy for frequent consumption.
Beware of High Sodium: Certain cheeses, including Roquefort, feta, and halloumi, are naturally high in salt, which can negatively impact heart health if not consumed in moderation.
Prioritize Moderation and Portion Control: Even healthier cheese options should be consumed in moderation, with recommended portions of hard cheese around 1.5 ounces per day.
Opt for Less Processed Alternatives: Healthier options include fresh cheeses like cottage cheese, mozzarella, and feta, which are often lower in fat and offer more protein.
Grating is Better than Slicing: For intense flavors like Parmesan, grating can help you use a smaller, more controlled amount, avoiding unnecessary saturated fat and sodium.
Read the Label: Always check the ingredients list and nutritional information, especially for processed cheeses, to identify additives and high levels of fat and sodium.

The world of cheese is vast and varied, ranging from fresh, low-fat cottage cheese to rich, aged, and highly-processed products. While cheese is a good source of protein and calcium, its nutritional profile can vary dramatically. To determine what is the most unhealthiest cheese to eat, it's important to evaluate several factors: saturated fat, sodium content, and the degree of processing. Highly processed cheese food products and certain naturally high-fat, high-sodium varieties consistently top the list of unhealthiest options.

Highly Processed Cheeses: The Ultimate Offender

At the top of the list for least healthy cheese are highly processed products like individually wrapped American cheese slices, spray cheese from a can, and jarred cheese spreads. These are often labeled as "pasteurized processed cheese food" rather than true cheese.

Low Real Cheese Content: By law, products like Kraft Singles are only required to be 51% actual cheese, with the rest made up of fillers and additives.
Chemical Additives: These products are pumped full of emulsifiers, preservatives, and artificial coloring to achieve their smooth, meltable texture and consistent appearance. Ingredients like sodium phosphate, modified food starch, and artificial coloring are common.
High Sodium: Processed cheese is notoriously high in sodium. Just one slice of American cheese can contain a significant portion of your daily sodium intake.
Environmental Impact: The intensive processing required to create these cheese products is also more resource-intensive, making them a less sustainable option.

Naturally High-Fat and High-Sodium Cheeses

Beyond processed varieties, certain natural cheeses are considered unhealthier due to their concentrated levels of saturated fat and sodium. These should be consumed in smaller, more occasional portions.

The Fat and Calorie Bombs

Cheeses with an extra-creamy texture often achieve this through high fat content, which leads to a higher calorie count. Examples include:

Mascarpone: This rich, triple-cream Italian cheese is a dessert favorite for its fluffy texture. However, it's one of the highest-fat cheeses, with an ounce containing about 7.7 grams of saturated fat, over 70% of its total fat content.
Double Gloucester: This British hard cheese is named one of the highest-calorie cheeses, packing 415 calories per 100 grams, with a hefty 21.9g of saturated fat.
Stilton: While revered for its flavor, blue Stilton is noted for being high in fat and saturated fat.

The Sodium Overloads

Salt is a critical component in cheese-making for flavor and preservation, but some varieties carry particularly high levels.

Roquefort: This flavorful French blue cheese is an absolute sodium powerhouse. A single ounce can contain over 500mg of sodium, roughly a third of your daily recommended intake.
Halloumi: Known for its squeaky texture, this Cypriot cheese is naturally very high in salt. Grilling it and adding it to salads or wraps can quickly add a large dose of sodium to your meal.
Pre-Grated Parmesan: While fresh Parmesan is intensely flavorful and used sparingly, the pre-grated varieties in plastic containers add convenience at a cost. Besides often being very salty, they contain anti-caking additives, such as cellulose powder, which is essentially sawdust.

Comparison of Cheese Nutrition (per 1 oz / 28g)


Cheese Type	Calories	Total Fat (g)	Saturated Fat (g)	Sodium (mg)	Notes
Processed American	102	9	5	468	High sodium, additives
Roquefort	104	8.9	5.5	512	High sodium, fat
Mascarpone	124	13	7.7	15	Very high fat
Halloumi	86	6.6	5.1	345+	Naturally high sodium
Cheddar	114	9.4	6	176	High fat, moderate sodium
Swiss	106	8	5	54	Lower sodium
Feta	75	6	4	323	Lower fat, high sodium
Part-Skim Mozzarella	85	6.3	3	178	Lower fat, versatile
Cottage Cheese (1%)	~20	0.3	0.2	88	Very low fat, high protein

Note: Nutritional values can vary between brands and preparation methods. Always check the specific product's label for the most accurate information.

How to Enjoy Cheese Healthily

Eating cheese does not have to be an all-or-nothing proposition. The key is to make conscious, balanced choices. Instead of reaching for processed or excessively creamy options daily, opt for healthier alternatives. For instance, feta, mozzarella, and cottage cheese offer great flavor with a better nutritional profile. Harder cheeses like Parmesan have concentrated flavor, so a little goes a long way, naturally encouraging smaller portions.

Choose cheeses with a simpler ingredient list, preferably made from whole or partially skimmed milk and without fillers.
Pay close attention to portion sizes. Most nutritionists recommend keeping hard cheese portions to about 1.5 ounces per day, roughly the size of four dice.
Consider lower-fat versions of your favorite cheeses, like reduced-fat cheddar or part-skim mozzarella.
Use strongly flavored cheeses as a garnish rather than a main ingredient. A small sprinkle of Parmesan on pasta adds a punch of flavor without excessive calories or sodium.
Pair cheese with whole foods like fruits and vegetables instead of refined carbohydrates.

Ultimately, the unhealthiest cheese is not just about a single variety but also about context. Heavily processed cheese food is a definite frontrunner due to its artificial nature and high sodium content. However, even natural, high-fat cheeses can be problematic if consumed in large, unrestricted quantities. By understanding the nutritional nuances and practicing moderation, you can still enjoy cheese as part of a balanced diet. More information on making informed cheese choices can be found from sources like the British Heart Foundation.

Conclusion: Making Smarter Cheese Choices

In conclusion, while there is no single "most unhealthiest" cheese for everyone, processed cheese products (like American singles and spray cheese) consistently rank poorly due to artificial ingredients, high sodium, and high saturated fat. Natural, high-fat, and high-sodium cheeses like mascarpone, Double Gloucester, and Roquefort are also less healthy choices, especially when not consumed in moderation. By opting for fresh cheeses like cottage cheese or mozzarella, controlling portion sizes, and focusing on naturally flavorful, less processed varieties, you can enjoy cheese without compromising your nutritional goals. A mindful approach to cheese consumption allows for enjoyment within a healthy eating plan.

Frequently Asked Questions

For heart health, you should limit or avoid cheeses that are high in saturated fat and sodium. Examples include highly processed American cheese, creamy triple-crème cheeses like mascarpone, and very salty blue cheeses such as Roquefort.

Yes, there are several healthy cheese options. Fresh cheeses like part-skim mozzarella, cottage cheese, and ricotta are often lower in calories and fat and higher in protein. Swiss cheese is also a good option, as it is relatively low in sodium.

Not all blue cheeses are equally unhealthy, but many varieties are high in sodium and fat and should be consumed in moderation. Roquefort, for instance, is extremely high in sodium. The key is to use it sparingly to flavor dishes.

Pre-shredded and pre-grated cheeses often contain anti-caking agents, such as cellulose powder (derived from wood pulp or cotton), and other preservatives to prevent clumping. These additives can detract from the cheese's natural quality and nutritional value.

A cheese's color is not a reliable indicator of its healthiness. Some cheeses, like Double Gloucester, can be naturally or artificially colored but are still high in fat and calories. The additives in processed cheese give it an unnatural orange color.

For those watching their calories, cottage cheese (especially the low-fat or fat-free variety) is an excellent choice, as it is very low in calories and high in protein. Part-skim mozzarella and feta are also relatively low-calorie options.

Goat cheese is not necessarily healthier than cow's milk cheese. Some goat cheese varieties can be lower in calories and fat, but others can be similar to or higher in fat than many cow's milk cheeses. However, it can be a good alternative for those with lactose sensitivity.