What Makes a Cheese Unhealthy?
Not all cheeses are created equal from a nutritional standpoint. While cheese can be a good source of protein and calcium, its health profile is largely determined by its saturated fat and sodium content, as well as the level of processing involved. Higher amounts of saturated fat can raise 'bad' LDL cholesterol levels, and excessive sodium intake is linked to high blood pressure. The aging process and how a cheese is made dictate these characteristics, with some techniques adding more salt and fat than others. Highly processed cheese products are often manufactured with added chemicals, preservatives, and fillers, further diminishing their nutritional value compared to natural cheeses.
The Unhealthy Leaders: Processed Cheeses
Perhaps the most consistently cited offenders in the 'unhealthy cheese' category are processed cheese products. These are not true cheeses but rather 'processed cheese foods' engineered for a long shelf life, uniform melting, and mild flavor.
American Cheese and Singles
Products like Kraft Singles and other American cheese slices are heavily processed and contain emulsifiers, preservatives, and coloring agents. They often include binding agents like tricalcium phosphate to prevent caking and other non-natural ingredients. Their calorie and sodium counts can be high, and they lack many of the beneficial nutrients found in traditional cheeses.
Canned and Jarred Cheese Spreads
Cheez Whiz, Easy Cheese, and other cheese sauces or spreads from a jar or can are also part of this group. They rely on a combination of whey, oil, and emulsifying salts to create their signature smooth texture and flavor. The ingredient list is typically long and filled with additives like modified food starch and milk protein concentrate, placing them firmly in the least healthy camp.
High Saturated Fat Cheeses
Beyond processed products, certain natural cheeses earn an 'unhealthy' label primarily due to their exceptionally high levels of saturated fat. These are often rich, soft, or double-creamed varieties.
Mascarpone
This Italian triple-cream cheese is a superstar in rich desserts like tiramisu for a reason. Mascarpone is made by heating cream with an acidic substance, creating a luxuriously smooth texture but also an extremely high saturated fat content. Just one ounce of mascarpone can contain 70% saturated fat, significantly impacting cholesterol intake.
Brie and Double Gloucester
While not as high as mascarpone, rich varieties of Brie (especially triple-crème) and Double Gloucester are also quite high in fat. A single ounce of triple-crème Brie can have 120 calories, with most of those calories coming from fat. Double Gloucester is similarly fattening, with up to 77% of its calories derived from fat.
High Sodium Cheeses
Some cheeses are notorious for their high salt content, which is used for flavor and as a preservative during the aging process. For those monitoring blood pressure, these are best consumed sparingly.
Roquefort and Feta
Roquefort, a sheep's milk blue cheese, is one of the saltiest cheeses available. A one-ounce serving contains more than 500mg of sodium, well over a third of the daily recommended allowance for many. Feta, another salty, brined cheese, is also known for its high sodium levels. The salt content can be reduced by rinsing feta before eating, but it remains a significant source of sodium.
Parmesan and Aged Hard Cheeses
Hard cheeses like Parmesan naturally contain more salt due to the aging process. A 1-ounce serving can have a substantial amount of sodium, especially when using pre-grated varieties that often include extra preservatives.
Nutritional Comparison of Common Cheeses
To put these differences into perspective, here is a comparison of typical values per 1 ounce (28g) serving, based on search results:
| Cheese Type | Calories | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|
| Mascarpone | ~124 | ~7.7 | Low (Trace) |
| Roquefort | ~104 | ~6.2 | ~513 |
| Double Gloucester | ~111 | ~6.1 | ~192 |
| American Singles (Kraft) | ~50 | ~1.5 | ~263 |
| Mozzarella (part-skim) | ~85 | ~3.4 | ~138 |
| Cottage Cheese (low-fat, 1/2 cup) | ~90 | ~0.8 | ~180 |
| Swiss | ~106 | ~5.1 | ~54 |
Conclusion
While some cheeses are nutritionally poorer than others due to their fat, sodium, and processing, no cheese needs to be completely off-limits. The term "most unhealthy cheese" can refer to different qualities, from the highly processed ingredients of American singles to the extremely high saturated fat of mascarpone or the salt content of Roquefort. The key to including cheese in a healthy diet is moderation and mindful selection. Opt for smaller portions and choose naturally lower-fat and lower-sodium varieties like part-skim mozzarella or fresh ricotta more frequently, reserving the richer, more heavily salted options for occasional treats. By doing so, you can still enjoy the flavors you love while maintaining a balanced diet, as advised by nutrition experts. Learn more about which dairy products are suitable for a heart-healthy diet from sources like the Heart Foundation.
