Which Cheese is the Least Healthiest? The Unhealthy Truth

October 18, 2025 •

4 min read

While many natural cheeses offer protein and calcium, highly processed varieties like American cheese singles are often manipulated with additives and high sodium, earning them the reputation of being the least healthiest cheese option.

Quick Summary

This guide examines the cheeses often deemed least healthy, focusing on processed American cheese, high-fat triple-creme varieties, and high-sodium aged cheeses. It provides nutritional comparisons and offers strategies for making healthier choices while still enjoying cheese in moderation.

Key Points

Processed Cheese is the Unhealthiest: Most processed cheese is loaded with additives, sodium, and fat, offering fewer nutrients than natural cheese. {Link: Saga https://www.saga.co.uk/magazine/health-and-wellbeing/best-cheeses-for-health}
Mascarpone and Triple-Crème Brie are Very High in Fat: These creamy cheeses have exceptionally high levels of saturated fat and should be consumed sparingly.
Watch Sodium in Roquefort and Halloumi: Aged cheeses like Roquefort and brined halloumi are notoriously high in sodium, posing a risk for those with high blood pressure.
Moderation and Context are Key: The overall health impact of cheese depends on portion size and how it is incorporated into a balanced diet.
Opt for Healthier Alternatives: For lower fat and calories, choose options like cottage cheese, ricotta, and mozzarella.
Prioritize Natural Over Processed: Always check the ingredient label and choose natural cheese with a minimal ingredient list over heavily processed products.
Use Strong Cheeses to Control Portions: The intense flavor of aged cheeses like parmesan or blue cheese means you need less to get a satisfying taste.

The Unhealthy Hall of Fame: Identifying the Least Healthy Cheese

Determining which cheese is the least healthy involves considering factors like saturated fat, sodium, and the degree of processing. While all cheese should be eaten in moderation, some kinds are less healthy due to their nutritional makeup and how they are made. To find the least healthy cheese, we often look at highly processed products and certain naturally high-fat or high-sodium cheeses.

The Case Against Processed Cheese

Processed cheese is frequently considered the least healthy. For more information, see {Link: Saga https://www.saga.co.uk/magazine/health-and-wellbeing/best-cheeses-for-health}.

The Creamiest, Richest, and Most Fattening: Mascarpone and Triple-Crème Brie

Some natural cheeses are less healthy due to their high-fat content. Mascarpone, an Italian cream cheese, is known for being very high in fat, with an ounce containing significant saturated fat. Triple-crème brie also has high saturated fat levels because of added cream. These are best enjoyed occasionally.

The Saltiest Contenders: Roquefort and Halloumi

High sodium is another mark of less healthy cheese. Roquefort is particularly high, sometimes exceeding a third of the daily recommended sodium in one ounce. Halloumi is also salty due to being preserved in brine. Those watching sodium intake should be cautious with these.

Brunost: The Cheese With Added Sugar

Brunost, a Norwegian cheese, is made by caramelizing milk, cream, and whey, resulting in a sweet, fudge-like product with high sugar content, making it a less healthy option compared to most cheeses.

Comparison Table: Least Healthy vs. Healthier Options


Cheese Type	Processing	Key Nutritional Concern	Healthier Alternative	Why the alternative is better
American Singles	Highly processed	High sodium, additives	Mozzarella	Lower calories, fat, and sodium; often contains probiotics
Mascarpone	High-fat natural	Extremely high saturated fat	Ricotta	Much lower in fat and calories, with a mild, creamy taste
Roquefort	Aged/Natural	Very high sodium	Swiss	Significantly lower sodium, while still providing protein and calcium
Triple-Crème Brie	High-fat natural	High saturated fat	Feta	Lower fat and calories, though saltier than some cheeses; strong flavor helps limit portions
Brunost	Caramelized/Processed	High sugar, carbs, and fat	Cottage Cheese	Very high in protein and low in fat and calories
Halloumi	Brined/Semi-hard	Very high sodium	Goat Cheese	Tangy flavor, lower calories and sodium, and easier to digest for some

Making Smarter Choices: Enjoying Cheese Healthily

Including cheese in a healthy diet is possible by choosing moderation and varieties with more nutritional benefits. {Link: Saga https://www.saga.co.uk/magazine/health-and-wellbeing/best-cheeses-for-health}

Tips for enjoying cheese responsibly:

Prioritize natural, less-processed cheeses: Choose real cheese over processed products for better nutrients and cleaner ingredients.
Practice portion control: A small amount of cheese is often sufficient. Stick to recommended serving sizes.
Use strong flavors sparingly: A small amount of intensely flavored cheese can add taste without overconsumption.
Pair with fiber-rich foods: Enjoy cheese with fruits or whole grains for a balanced meal.
Consider lower-fat or lower-sodium versions: Many options exist for reduced fat or naturally lower sodium cheeses.
Look for fermented options: Aged cheeses may contain beneficial microbes for gut health.

Conclusion: Navigating Cheese Without Guilt

When determining which cheese is the least healthiest, processed cheese products are generally the worst due to high sodium and additives. Natural cheeses like mascarpone or Roquefort are less healthy because of high saturated fat or sodium but can be managed in strict moderation. The key is to be an informed consumer, understanding the nutritional profiles and enjoying cheese moderately as part of a balanced diet. For more information, see Harvard Health Publishing on eating cheese mindfully.

The Healthiest Cheese Isn't Always What You Think

While we've focused on the least healthy options, some cheeses offer health benefits. Cottage cheese and ricotta are high in protein and low in calories. Many natural cheeses provide calcium and protein. Even less healthy cheeses can fit into a balanced diet in small amounts.

The Importance of the "Cheese Matrix"

Research suggests the structure of fat, protein, and minerals in cheese might lessen potential negative effects of saturated fat. Fermentation may also create beneficial compounds. This highlights that moderate intake of natural cheese may not be as harmful as once thought, and overall diet is most important.

Conclusion: Enjoying Cheese Mindfully

In summary, the least healthiest cheese is typically processed cheese due to its high sodium and additives. Natural cheeses like mascarpone or Roquefort are also less healthy due to high fat or sodium, but can be consumed in strict moderation. By choosing natural, less-processed varieties and practicing portion control, you can enjoy cheese as part of a healthy diet.

Frequently Asked Questions

Processed cheese is often made with a long list of additives, such as emulsifiers and artificial ingredients, and contains significantly higher levels of sodium compared to natural cheese.

From a fat content perspective, mascarpone is one of the highest-fat cheeses, containing extremely high levels of saturated fat. While natural, its calorie and fat density make it a less healthy choice for frequent consumption.

Some aged and brined cheeses are very high in sodium. Roquefort and Halloumi are frequently cited for their exceptionally high sodium levels, which can be a concern for blood pressure.

Healthy alternatives include fresh cheeses like cottage cheese, ricotta, and fresh mozzarella, which are generally lower in fat, calories, and sodium. Low-fat or reduced-sodium versions of hard cheeses are also good options.

Enjoy cheese in moderation by focusing on portion control. Pair it with healthy foods like fruits and vegetables, and opt for smaller amounts of intensely flavored cheeses like parmesan.

Generally, yes. Aged natural cheeses contain fewer additives and often provide more nutrients like protein and calcium. Many are also low in lactose, making them easier for some people to digest. Processed cheese lacks these benefits.

If you have high blood pressure, you should limit or avoid cheeses with high sodium content, such as processed cheese singles, Roquefort, and halloumi. Low-sodium alternatives like Swiss cheese are a better choice.