What Defines an "Unhealthy" Cheese?
Before naming a single product, it is essential to understand what makes a cheese unhealthy. The primary nutritional culprits are excessive levels of saturated fat and sodium. For example, studies have shown that high intakes of saturated fat can increase LDL ('bad') cholesterol, while high sodium can contribute to high blood pressure. However, the level of processing is an equally critical factor. Highly processed cheese often contains an array of artificial ingredients, emulsifiers, and preservatives that natural cheese lacks. These additives contribute little to no nutritional value and may even contain harmful chemicals.
The Strongest Contenders for the Most Unhealthy Title
While no single cheese is definitively the 'most unhealthy', several categories and specific varieties consistently rank poorly due to their nutritional profile and processing method.
Heavily Processed Cheese Products
This category represents the most egregious offenders. Products like American cheese singles, spray cheese, and canned cheese are often classified as "processed cheese food" rather than true cheese.
- American Cheese Singles: This blend of natural cheeses, emulsifiers, and preservatives offers a long shelf life but comes at a nutritional cost. An individual slice can contain around 400 mg of sodium and is high in saturated fat with little nutrient density.
- Spray and Canned Cheese: These products, like Easy Cheese or Cheez Whiz, are notoriously high in calories, fat, and sodium, and are packed with additives to create their unique texture and shelf stability.
Natural Cheeses High in Saturated Fat and Sodium
Even among natural cheeses, some are far less healthy than others due to their composition. These should be consumed in moderation, especially by those monitoring their fat or sodium intake.
- Mascarpone: This Italian triple-crème cheese is exceptionally high in saturated fat. One ounce can contain over 7 grams of saturated fat, a significant portion of a person's daily recommended limit.
- Blue Cheeses (e.g., Roquefort, Stilton): These flavorful cheeses are often aged and contain high levels of sodium. For example, some blue cheeses can contain more salt than seawater.
- Double Gloucester: An aged, firm cheese, Double Gloucester is also listed as one of the most fattening cheeses due to its use of full-fat milk.
The Healthiest Cheeses
For comparison, consider some healthier options. Cheeses like fresh mozzarella, feta, goat cheese, and Swiss typically contain lower calories, fat, or sodium levels.
- Swiss Cheese: Known for being lower in sodium, with some varieties containing as little as 53 mg per ounce.
- Part-Skim Mozzarella: A lower-calorie, lower-fat option that still offers a good source of calcium.
- Cottage Cheese: This fresh cheese can be high in sodium, but low-fat or reduced-sodium options are widely available. It also offers a significant amount of protein.
Comparing Unhealthy vs. Healthier Cheese Options
To highlight the nutritional differences, consider the following comparison table. Values are approximate per 1-ounce serving.
| Cheese Type | Calories (Approx) | Saturated Fat (g) (Approx) | Sodium (mg) (Approx) | Key Concern |
|---|---|---|---|---|
| American Cheese (Processed) | 79 | 7 | 263 | Additives, High Sodium |
| Mascarpone (Natural) | ~130 | 7.7+ | ~50 (low) | Very High Saturated Fat |
| Roquefort (Natural) | 105 | 6.4 | 1600 (per 100g) | Very High Sodium |
| Part-Skim Mozzarella (Natural) | 85 | 3.5 | ~170 | Moderate sodium (check label) |
| Swiss Cheese (Natural) | 106 | 8 | 54 | Low Sodium Alternative |
The Problem with Processed Cheese
Beyond just the numbers in a table, the method of manufacturing processed cheese is a major factor in its unhealthiness. Unlike traditional cheesemaking, which ferments milk with starter cultures and enzymes, processed cheese is made by blending various natural cheeses, adding emulsifying salts, preservatives, and other additives. These emulsifiers give the cheese its consistent, meltable texture but detract from its natural composition. A long list of ingredients is a red flag for a product that is more of a "cheese product" than actual cheese. Furthermore, the addition of preservatives extends shelf life, allowing for less natural preparation and storage.
Conclusion
While singling out one cheese as the absolute worst is difficult, processed cheese products like American cheese singles or spray cheese are unequivocally the most unhealthy due to their combination of high sodium, high saturated fat, and extensive use of artificial additives. Among natural cheeses, varieties such as mascarpone and high-sodium blue cheeses require moderation. The healthiest cheeses are typically less processed and lower in fat and sodium, like Swiss or part-skim mozzarella. Ultimately, the context of consumption matters as well. Eating a small amount of a rich cheese with a balanced meal is far different than consuming large amounts of processed cheese on a regular basis. A balanced diet and moderation are the true keys to enjoying cheese without compromising health. For further guidance on healthy eating, refer to the resources from the Harvard T.H. Chan School of Public Health.
