What's the Unhealthiest Cheese to Eat?

November 22, 2025 •

3 min read

Over 80% of UK cheeses met their respective 2012 sodium reduction targets, but certain varieties still pack an alarming nutritional punch. If you're wondering what's the unhealthiest cheese to eat, the answer depends on which specific health metric—sodium, saturated fat, or processing—you prioritize.

Quick Summary

This article explores the cheeses that are highest in saturated fat, sodium, and calories, including processed types and decadent varieties like Double Gloucester and Roquefort. It explains why these are considered less healthy choices compared to others and provides guidance for making smarter selections.

Key Points

Processed Cheese is the Clear Overall Winner: Given its combination of high sodium, emulsifiers, preservatives, and low nutritional value compared to its natural counterparts, processed cheese is the most unhealthy option.
High Saturated Fat Offenders: For natural cheeses, decadent varieties like Stilton, Double Gloucester, and Mascarpone are among the highest in saturated fat, increasing 'bad' cholesterol when overconsumed.
Sodium Kingpins: Certain aged and blue cheeses, especially Roquefort and Parmesan, contain exceptionally high levels of sodium, a major concern for heart health.
Healthier Cheese Alternatives: Healthier options include fresh cheeses like cottage cheese and ricotta, as well as low-sodium choices like Swiss, which offer nutritional benefits with less fat or salt.
Moderation is Key: Regardless of the type, portion control is essential, as even natural cheeses are calorie-dense. Balance intake with a diet rich in whole foods.
Read Your Labels: Checking product labels for fat, sodium, and ingredient lists is crucial for identifying healthier options and avoiding overly processed products.

High Saturated Fat Cheeses to Watch

While cheese is often a good source of calcium and protein, many varieties are also notoriously high in saturated fat. A diet heavy in saturated fats can increase 'bad' LDL cholesterol, raising the risk of heart disease. The following cheeses top the charts for their high saturated fat content per 100g serving, making them strong contenders for the title of what's the unhealthiest cheese to eat based on this metric alone.

Stilton: This pungent blue cheese often contains over 20g of saturated fat per 100g, sometimes reaching as high as 23g.
Double Gloucester: A hard, savory cheese, Double Gloucester is among the highest in calories and saturated fat, with roughly 21.9g of saturated fat per 100g.
Mascarpone: This creamy Italian cheese is beloved for its decadent texture but comes with a hefty price in saturated fat, containing up to 6g per ounce (about 21g per 100g).
Cream Cheese: Standard cream cheese can have up to 6g of saturated fat per ounce, placing it high on the list for fat content.

The Problem with Processed Cheeses

Beyond natural cheeses, a significant portion of the market is dedicated to processed cheese products. These are not just different; they are fundamentally distinct from natural cheese. Processed cheeses are manufactured by melting down and blending various natural cheeses, adding emulsifiers, extra salt, preservatives, and artificial colors to create a uniform, shelf-stable product.

Ingredients added to processed cheese, such as binding agents and extra preservatives, can make it harder for the body to digest. The high sodium content is particularly concerning, contributing to elevated blood pressure. Popular examples like American cheese singles, Velveeta, and canned cheese sprays are high in calories, fat, and sodium, and lack the nutritional benefits of their natural counterparts. Choosing natural cheese over highly processed cheese is almost always the healthier option.

Sodium: The Silent Culprit

While saturated fat is a key concern, high sodium levels in cheese are another major health consideration, especially for those with high blood pressure. Salt is used in cheesemaking to control moisture and prevent bacterial overgrowth, leading to high concentrations in some aged varieties.

Comparing Sodium in Cheeses

Some cheeses contain alarmingly high sodium concentrations. Roquefort, for instance, can contain over 1,800mg of sodium per 100g, representing a massive portion of the daily recommended intake. Parmesan cheese is another high-sodium offender, sometimes exceeding 1,800mg per 100g, though it's typically used as a garnish in smaller quantities. Processed cheese singles also frequently contain very high levels of sodium, often exceeding 1,200mg per 100g.

The Healthiest Cheese vs. the Unhealthiest

To better understand what's the unhealthiest cheese to eat, it helps to compare it directly with healthier alternatives. Generally, fresh cheeses like cottage cheese and ricotta are much lower in fat, calories, and sodium, making them excellent choices for a balanced diet. Hard cheeses, while often high in sodium, can be consumed in smaller portions due to their rich flavor, offering a calcium boost without excessive fat.


Feature	Healthiest Cheeses (e.g., Cottage Cheese)	Unhealthiest Cheeses (e.g., Double Gloucester, Roquefort)
Saturated Fat	Low (typically <5g per 100g)	Very High (often >20g per 100g)
Sodium Content	Low (e.g., Cottage cheese ~550mg per 100g)	Very High (e.g., Roquefort >1,800mg per 100g)
Processing Level	Low (fresh, natural)	High (processed) or specific aging process
Additives	Minimal to none	Frequently includes emulsifiers, preservatives, and artificial colors
Nutritional Density	Good protein and calcium source relative to calories	Poor; high calories for minimal nutritional value

Conclusion: It's All About Moderation and Choice

There is no single cheese that is definitively the 'unhealthiest,' as different varieties pose different risks based on their fat, sodium, and processing levels. Processed cheese products are a clear overall loser due to high sodium, low actual cheese content, and added chemicals. Among natural cheeses, those highest in saturated fat (like Stilton and Double Gloucester) and sodium (like Roquefort and Parmesan) should be consumed sparingly. Making healthier choices involves reading labels, controlling portion sizes, and opting for fresh, less-processed alternatives when possible. Ultimately, even the most decadent cheeses can be part of a balanced diet when enjoyed in moderation. For more detailed nutritional breakdowns of various dairy products, a reliable resource like Harvard's nutrition guide can be beneficial.

Frequently Asked Questions

Processed cheese, such as American cheese singles, canned cheese spreads, and Velveeta, is often considered the most unhealthy option because it is typically cut with non-cheese ingredients, contains high levels of sodium and artificial additives, and has a significantly altered nutritional profile.

In most cases, yes. Natural cheese is made from simple ingredients like milk, salt, and enzymes and lacks the artificial additives and preservatives found in processed versions. However, natural cheese can still be high in saturated fat and sodium, so moderation is key.

Among natural cheeses, Stilton, Double Gloucester, and Mascarpone are notoriously high in saturated fat. A 100g serving of Stilton can contain over 20g of saturated fat, sometimes exceeding a woman's daily recommended limit.

Certain aged and blue cheeses are highest in sodium. Roquefort cheese is a prime example, often containing over 1,800mg of sodium per 100g, representing a large portion of the daily limit.

A healthy serving size of hard cheese is typically 1.5 ounces, or about the size of four dice. For softer cheeses like ricotta or cottage cheese, a half-cup portion is often recommended to keep fat and calorie intake in check.

Yes, but it is important to be mindful of your intake and choose wisely. Opt for low-fat varieties like part-skim mozzarella or cottage cheese. Limit high-fat cheeses like Stilton and Mascarpone, as their high saturated fat content can negatively impact cholesterol levels.

Yes. Swiss cheese is noted for having a relatively low sodium content compared to many other varieties, with only about 53mg per ounce. Goat cheese and part-skim mozzarella are also generally lower in sodium.