What's the Unhealthiest Cheese? A Guide to Nutritional Pitfalls

October 22, 2025 •

4 min read

Experts widely agree that processed cheese products, rather than natural cheeses, often qualify as the unhealthiest option due to high levels of additives, sodium, and low nutritional value. Understanding what's the unhealthiest cheese involves scrutinizing ingredients, processing methods, and overall nutritional content.

Quick Summary

This article compares different cheese types to reveal which ones are the least healthy. It focuses on identifying high fat and sodium content, as well as the risks associated with heavily processed varieties and additives.

Key Points

Processed Cheeses are the Worst Offenders: Highly processed American singles, canned cheese spreads, and pre-shredded varieties are often the unhealthiest due to low nutrition, high sodium, and additives like cellulose.
High Saturated Fat in Soft Cheeses: Creamy, rich cheeses like Mascarpone and certain triple-crème bries are exceptionally high in saturated fat and calories, making them best enjoyed in moderation.
Excessive Sodium in Some Aged Cheeses: Cheeses aged in brine or salt-heavy methods, such as Roquefort and Halloumi, can contain alarming levels of sodium.
Choose Whole, Natural Cheeses: Opting for natural, minimally processed cheeses is generally healthier. Even within this category, comparing nutrition labels for fat and sodium content is recommended.
Moderation is Key: Regardless of the type, portion control is vital, as all cheese is calorie-dense. A small amount of a flavorful, natural cheese is often more satisfying and healthier than a large portion of a processed product.
Read the Ingredients: The ingredients list reveals more than just the nutrition facts. Look out for additives, preservatives, and fillers, especially in shredded and processed cheese products.

The Problem with Processed Cheese

Processed cheese is often the first category to consider when determining what's the unhealthiest cheese. Unlike traditional cheese, which is made from milk curds, processed cheese is a manufactured food product containing cheese byproducts blended with emulsifying agents, dyes, and preservatives. Brands like Kraft Singles and canned cheese spreads are prime examples. These products are engineered for convenience and consistency, but at a significant nutritional cost.

Why American Singles are Problematic

American cheese slices, specifically the individually wrapped 'singles,' are a hallmark of processed cheese. They contain binding agents like tricalcium phosphate to prevent caking and unnatural preservatives. Many also contain artificial colors and modified food starch, a genetically engineered ingredient. The result is a product that is high in fat and sodium while offering little in the way of beneficial nutrients compared to natural cheese. A single slice may be low in calories, but the ingredients list is a red flag for anyone concerned with eating whole, minimally processed foods. Canned and jarred cheese spreads like Cheez Whiz also fall into this category, often containing a litany of preservatives and additives like maltodextrin that can impact gut health.

High-Fat Cheeses and Saturated Fat

When looking beyond processed options, some natural cheeses are exceptionally high in fat, particularly saturated fat. High intake of saturated fat can be detrimental to heart health, and some cheeses pack a surprisingly high concentration.

Mascarpone: A Saturated Fat King

Mascarpone is an Italian triple-cream cheese made from cream, not milk, and it is a major nutritional offender. With over 70% of its calories coming from fat and a very high saturated fat content, it is often cited as one of the unhealthiest cheeses for regular consumption. It provides a luxurious texture to desserts like tiramisu, but should be reserved for rare treats due to its rich fat profile.

High-Calorie Hard Cheeses

While hard cheeses generally contain less fat than soft, creamy varieties, some pack a significant caloric punch. Double Gloucester, a traditional English cheese, is cited as having one of the highest calorie counts among natural cheeses, primarily from its fat content. Parmesan is another hard cheese that, while high in protein, is also dense in calories and sodium. Though portion sizes tend to be small, it is still a high-calorie choice.

The Issue of Excessive Sodium

Many cheeses rely on salt for flavor and preservation, and some varieties contain very high sodium levels that can contribute to high blood pressure and other health issues. This is especially true for aged and brined cheeses.

Roquefort and Halloumi: Sodium Offenders

Roquefort, a famous French blue cheese, has one of the highest sodium counts per ounce. While it offers beneficial gut bacteria from its mold cultures, the high fat and salt content make it an option to consume sparingly. Similarly, Halloumi, the popular Cypriot grilling cheese, is exceptionally high in salt due to being brined. Many people underestimate the sodium and fat content of Halloumi, making it easy to overconsume.

Comparison of Cheese Types


Cheese Type	Processing Level	Key Nutritional Concern	Healthier Alternative
American Singles	Highly Processed	Additives, High Sodium, Low Nutrition	Natural Cheddar (small portion)
Mascarpone	Minmally Processed	High Saturated Fat, High Calories	Ricotta or Cottage Cheese
Roquefort	Minimally Processed	Very High Sodium, High Fat	Low-sodium Swiss
Pre-Shredded Cheese	Processed	Anti-Caking Agents (Cellulose)	Grated Fresh Cheese
Halloumi	Moderately Processed	Very High Sodium, Moderate Fat	Fresh Mozzarella

How to Make Healthier Cheese Choices

For most people, cutting out cheese completely is unnecessary. The key is moderation and making informed choices. Choosing cheese based on nutritional content rather than just taste can significantly improve your diet. Opt for natural cheeses over processed varieties and pay attention to serving sizes. For those with specific health concerns, checking the sodium and saturated fat content on nutrition labels is crucial. Cheeses like part-skim mozzarella, feta, and low-sodium Swiss are generally better options. Portion control is also vital, especially with high-calorie options like brie or mascarpone.

Conclusion

While a definitive single answer to what's the unhealthiest cheese is complex, the top contenders are often highly processed products like American singles and cheese spreads, as well as natural cheeses with exceptionally high levels of saturated fat (like mascarpone) or sodium (like Roquefort and Halloumi). The most crucial takeaway is that not all cheese is created equal. The health impact depends on the type, the amount consumed, and the frequency. By choosing minimally processed, lower-fat, or lower-sodium options and practicing moderation, you can enjoy cheese as part of a balanced diet.

Healthline provides a good overview of cheese nutrition.

Frequently Asked Questions

No, most American cheese singles are not legally considered real cheese. They are classified as a 'pasteurized processed cheese food' because they contain a mixture of cheese byproducts and additives like emulsifiers, preservatives, and coloring.

Mascarpone is considered one of the unhealthiest cheeses because it is a triple-cream cheese made from cream, not milk, and is extremely high in saturated fat and calories. It is a decadent product best reserved for occasional treats.

Pre-shredded cheese often contains additives like cellulose powder (made from sawdust) and mold inhibitors to prevent caking and spoilage. These ingredients are used for convenience and are not present in blocks of fresh cheese.

Roquefort, a French blue cheese, is frequently cited as one of the highest in sodium. Other high-sodium cheeses include Feta and Halloumi, which are stored in brine.

Not all soft cheeses are unhealthy. While options like Mascarpone and triple-crème Brie are high in fat, others like Cottage cheese and Ricotta are low in calories and saturated fat.

Portion size is a critical factor. Even a high-fat or high-sodium cheese can be part of a healthy diet in small quantities. A modest serving of a flavorful cheese is a much healthier choice than a large portion of a processed product.

For those watching their sodium intake, Swiss cheese is often recommended as a low-sodium alternative. It's a natural hard cheese that offers flavor without excessive salt.