What is the unhealthiest cheese? A look at nutrition and additives

October 1, 2025 •

4 min read

Processed cheese products, such as American cheese slices and canned cheese spreads, can be made with less than 50% actual cheese, supplemented by additives and fillers. Understanding what is the unhealthiest cheese involves looking beyond a single type and examining factors like processing, saturated fat, and sodium content.

Quick Summary

Processed products like American cheese are often the unhealthiest due to high sodium, additives, and low nutritional value. Other very high-fat or high-sodium cheeses, such as mascarpone and Roquefort, should also be limited for optimal diet health.

Key Points

Processed Cheeses are the Top Contender: Items like American cheese slices, canned cheese, and jarred spreads are heavily processed and contain high levels of sodium, additives, and unhealthy fats.
Saturated Fat is a Key Factor: Creamy, high-fat cheeses such as mascarpone and Double Gloucester are particularly rich in saturated fat, which should be consumed in moderation.
Aged and Blue Cheeses Can Be High in Sodium: Many hard and blue cheeses, including Roquefort and Parmesan, contain high levels of salt due to the aging and preservation process.
Healthier Alternatives Exist: For lower calorie, fat, and sodium options, consider fresh cheeses like cottage cheese, ricotta, or part-skim mozzarella.
Moderation is Essential: Even healthy cheeses should be enjoyed in controlled portions as part of a balanced, whole-food diet.
Read the Ingredients: Always check the nutritional information and ingredients list on cheese packaging, especially for pre-shredded or processed products.

While cheese is a beloved food and can offer beneficial nutrients like calcium and protein, not all cheeses are created equal from a nutritional perspective. Pinpointing a single unhealthiest cheese is difficult, as different varieties have different drawbacks. However, certain categories and types consistently rank lower due to high levels of saturated fat, excessive sodium, or heavy processing.

The Unhealthiest Culprits: Heavily Processed Cheeses

At the top of most lists of unhealthy cheeses are heavily processed, packaged products. These are often labeled as "pasteurized process cheese food" rather than true cheese.

American Cheese: Commonly found in individually wrapped slices, American cheese is a blend of cheeses and other ingredients, including emulsifiers, preservatives, and coloring agents. It is notoriously high in sodium and contains unnatural additives that detract from its nutritional value.
Canned or Jarred Cheese Spreads: Products like Cheez Whiz or Easy Cheese fall firmly into the ultra-processed category. These contain a long list of chemical ingredients, high levels of sodium, and additives like maltodextrin, which can spike blood sugar.
Pre-Packaged Shredded Cheese: While seemingly convenient, bags of pre-shredded cheese often contain anti-caking agents like powdered cellulose, which is made from wood pulp. These additives are meant to keep the shreds from clumping, but they mean you're not getting a purely natural cheese product.

Cheeses Exceptionally High in Saturated Fat

Soft, creamy cheeses are often high in fat, particularly saturated fat, because they are made from high-fat ingredients like cream. A diet high in saturated fat can increase LDL ("bad") cholesterol levels.

Mascarpone: An Italian triple-cream cheese used in desserts like tiramisu, mascarpone is extremely high in saturated fat. Just one ounce can contribute a significant portion of your daily recommended intake.
Double Gloucester: This traditional English hard cheese is known for its high-fat and calorie content. It is made with full-fat milk, which contributes to its rich, creamy texture but also its high saturated fat count.
Brie: While a delicious soft cheese, full-fat Brie contains high levels of saturated fat. While it offers nutrients, its fat content makes moderation key, especially with richer triple-crème versions.

Cheeses Loaded with Sodium

Many aged and strong-flavored cheeses have a high salt content. While salt is a necessary part of the cheesemaking process, some varieties can contain an unhealthy amount, posing a risk for individuals with high blood pressure.

Roquefort: This flavorful blue cheese is exceptionally high in sodium, with one ounce containing a large percentage of the daily recommended limit.
Feta: Often stored in brine, feta cheese can have a high sodium content. Rinsing it before use can help reduce the saltiness.
Parmesan: As an aged hard cheese, Parmesan is naturally higher in sodium than many fresh cheeses. However, due to its strong flavor, smaller portions are typically used.

Comparison of Cheese Nutrition


Cheese Type	Calories (per oz)	Total Fat (g per oz)	Saturated Fat (g per oz)	Sodium (mg per oz)
American (Processed)	89	7.4	4.6	400
Mascarpone	124	13	7.7	46
Roquefort	104	8.9	5.6	513
Cheddar (Sharp)	114	9.4	6.0	190
Swiss	106	7.9	5.0	53
Part-Skim Mozzarella	71	4.5	2.9	158

Healthier Cheese Alternatives for Your Diet

Opting for fresher, less-processed cheeses or reduced-fat versions is a simple way to improve your diet. By choosing options that are lower in fat and sodium, you can still enjoy cheese as a nutritional part of a balanced diet.

Cottage Cheese: Low in fat and very high in protein, cottage cheese is a filling and nutritious option. Reduced-fat or fat-free versions are widely available.
Ricotta: Made from whey, ricotta is lower in fat than many other creamy cheeses and offers a good dose of protein. It makes a great, healthy substitute for high-fat options like mascarpone.
Part-Skim Mozzarella: This version of mozzarella cheese is lower in calories and fat than its full-fat counterpart and still provides probiotics that are beneficial for gut health.
Feta (in Moderation): While higher in sodium, feta offers a strong flavor, meaning a smaller amount is often enough. It's lower in fat and calories than many other cheeses and is a good source of calcium.

The Verdict: How to Approach Cheese on a Healthy Diet

The key to incorporating cheese into a healthy diet is focusing on quality and moderation. The unhealthiest choices are generally heavily processed cheese foods, followed by natural cheeses that are exceptionally high in fat or salt. Choosing natural, whole-milk cheeses and consuming them in small, controlled portions can be a nutritious part of your daily intake. For those watching their weight or blood pressure, reduced-fat or lower-sodium varieties can also be a smart choice.

The Takeaway

Read Labels: Always check the ingredients list and nutritional information, especially for processed cheese products. A long list of chemical additives is a red flag.
Prioritize Real Cheese: Focus on natural, minimally-processed cheeses over cheese products to avoid unnecessary additives, sodium, and fat.
Mind Your Portions: Portion control is crucial for managing the calorie, fat, and sodium intake from cheese, regardless of the type.
Consider Alternatives: For creamy textures in cooking, opt for healthier alternatives like low-fat ricotta, cottage cheese, or Greek yogurt instead of high-fat mascarpone or cream cheese.
Embrace Strong Flavor: Cheeses with a strong flavor, like aged Parmesan or feta, can be enjoyed in smaller quantities, allowing you to use less while still getting the desired taste.

Conclusion

When asking what is the unhealthiest cheese, the answer isn't a single product but rather a profile of nutritional pitfalls. Heavily processed cheese products and certain natural cheeses that are excessively high in saturated fat or sodium top the list. By understanding the nutritional factors at play—processing, fat content, and sodium—you can make more informed decisions about your cheese consumption. Enjoying natural, high-quality cheeses in moderation, or opting for healthier alternatives like cottage cheese and part-skim mozzarella, is a better strategy for maintaining a balanced and healthy diet.

To learn more about healthy eating, consider visiting reliable sources on diet and nutrition, such as Healthline or the British Heart Foundation.

Frequently Asked Questions

No, American cheese sold in individually wrapped slices is typically labeled as "pasteurized process cheese food" because it is a blend of cheeses and other ingredients, rather than a single, natural cheese product.

Mascarpone, a triple-cream Italian cheese, is consistently cited as one of the highest in saturated fat. Other high-fat options include Double Gloucester and triple-crème Brie.

Not all blue cheeses are unhealthy, but many, like Roquefort, are known for their high sodium content. While they can offer benefits like calcium, their high salt levels mean they should be consumed in moderation, especially if you have high blood pressure.

For weight loss, lower-fat and higher-protein options like cottage cheese and part-skim mozzarella are good choices. They can help you feel full while keeping calorie and fat intake in check.

Not always. While reduced-fat options have lower fat content, they can sometimes contain additives, emulsifiers, and other ingredients to compensate for flavor and texture loss. It's important to read the ingredients and compare them to the full-fat version.

Pre-shredded cheese often contains anti-caking agents like powdered cellulose to prevent the shreds from clumping together. Grating your own cheese from a block is the healthier, more natural alternative.

Yes, cheeses blended with fruit, like Wensleydale with cranberries, tend to have a much higher sugar content than plain cheese. This adds unnecessary sugar to your diet.