What's the Most Unhealthy Cheese? A Guide to the Worst Offenders

November 10, 2025 •

2 min read

According to the USDA, an average slice of processed American cheese contains over 400 mg of sodium and 5 grams of saturated fat, making it one of the most processed and nutrient-poor options available. The question of what's the most unhealthy cheese has a few answers, depending on whether you're prioritizing fat, sodium, or preservatives.

Quick Summary

This guide breaks down the cheeses with the highest levels of saturated fat, sodium, and additives. Learn why processed and certain full-fat varieties are considered the least healthy and discover nutritious alternatives to enjoy instead.

Key Points

Processed Cheeses are High in Sodium and Additives: American cheese and similar products are poor in nutrients.
Mascarpone and Double Gloucester have High Saturated Fat: Mascarpone has the highest fat, and Double Gloucester is also very high.
Roquefort is Extremely High in Sodium: One ounce of Roquefort contains over 500mg of sodium.
Moderation is Crucial: Limit portions of high-fat/sodium cheeses due to health risks.
Choose Healthier Alternatives: Cottage cheese, part-skim mozzarella, and ricotta are lower in fat and calories.
Natural, Aged Cheeses can be enjoyed sparingly: Parmesan offers flavor in small amounts.
Excessive Unhealthy Cheese Raises Cardiovascular Risks: High fat and sodium increase bad cholesterol and blood pressure.

Unpacking the 'Unhealthy' Label in Cheese

When we talk about the "unhealthy" aspects of cheese, we are typically referring to its high content of saturated fat, sodium, and, in some cases, excessive processing. While cheese is a good source of protein and calcium, not all varieties are created equal in terms of nutritional density. Certain cheeses can contribute significantly to a person's daily intake of these less desirable nutrients, especially when consumed in large quantities.

The Top Contenders for 'Most Unhealthy'

Several cheese types consistently rank as the most unhealthy due to their high caloric density, fat content, or sodium levels. It's important to differentiate between natural cheeses that are simply high in fat and processed products that contain additives and artificial ingredients.

The Saturated Fat Culprits: Mascarpone and Double Gloucester

Mascarpone: This Italian cream cheese is extremely high in fat, with sources indicating up to 42g of fat per 100g, making it a major source of saturated fat. It's best enjoyed sparingly.
Double Gloucester: This full-fat hard cheese contains significant saturated fat, with over 20g per 100g.

The Sodium Bombs: Processed American Cheese and Roquefort

Processed American Cheese: High in sodium and low in nutrients due to blending with fillers and emulsifiers. A single slice contains a substantial amount of daily recommended sodium.
Roquefort: This blue cheese is very high in sodium, with an ounce containing over 500mg due to its aging process.

The Problem with Highly Processed Cheese Products

Processed cheese products often contain additives, emulsifiers, artificial flavors, and added sugars, lacking the nutritional value of natural cheeses.

Comparison of Cheeses: The Good, the Bad, and the Ugly

Consult {Link: Saga.co.uk https://www.saga.co.uk/magazine/health-and-wellbeing/best-cheeses-for-health} for a detailed comparison table of various cheeses regarding saturated fat, sodium, and processing levels.

Healthier Alternatives and Mindful Consumption

For healthier options, consider cheeses lower in fat and calories. Aged cheeses can offer strong flavor in smaller amounts. For lower sodium, Swiss or fresh goat cheese are good choices. Nutritional yeast can provide a cheesy taste for dairy-free diets. Enjoying cheese healthily involves moderation and selecting less processed options.

The Impact on Your Health

High intake of unhealthy cheese contributes to high saturated fat and sodium, increasing risks of heart disease and high blood pressure. Processed cheeses add minimal nutrition and poor dietary quality. Natural, less-processed cheeses offer benefits like protein and calcium.

Conclusion: Enjoy Cheese, but Choose Wisely

The most unhealthy cheeses are typically highly processed, high-fat, and high-sodium varieties, such as Processed American cheese, mascarpone, and Double Gloucester. However, cheese can be a healthy part of a diet when consumed in moderation. Prioritize healthier choices like mozzarella or cottage cheese and limit less nutritious options. Visit {Link: British Heart Foundation https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/cheese} for more information on making heart-healthy dietary choices.

Frequently Asked Questions

While it's difficult to name a single 'most unhealthy' cheese, highly processed options like American cheese are often cited due to their high sodium, fat, and additive content. For natural cheeses, Mascarpone is one of the highest in saturated fat, and Roquefort is extremely high in sodium.

Processed American cheese is a 'cheese product' rather than a traditional cheese. It's made by blending different cheeses with other ingredients like emulsifiers and flavorings, which significantly alters its nutritional profile compared to natural cheese.

Mascarpone's unhealthiness comes from its extremely high saturated fat content, derived from its high cream base. While it offers a rich flavor, it should be consumed in very small portions to avoid excessive fat intake.

Swiss cheese is an excellent choice for a low-sodium diet, as it contains significantly less sodium than many other cheeses. Fresh mozzarella and goat cheese are also good options.

Many blue cheeses, including Roquefort and Stilton, are relatively high in sodium due to the aging and brining process. However, their strong flavor means smaller quantities are often used, which can mitigate the sodium intake.

Lower-fat cheeses are generally healthier in terms of saturated fat content, but it's important to check the label. Some low-fat versions, particularly processed ones, may contain higher amounts of sodium or additives to compensate for flavor.

To enjoy cheese healthily, opt for natural, less-processed varieties in moderation. Pay attention to portion sizes (around 30g is a typical serving), choose lower-fat or lower-sodium options like cottage cheese or Swiss, and use strongly flavored cheeses like Parmesan sparingly.