Which cheese is the least healthy for your diet?

October 28, 2025 •

3 min read

Processed cheese products, such as American cheese, are often cited as among the least healthy, due to their high levels of saturated fat, sodium, and artificial ingredients. This raises a vital question for health-conscious consumers: which cheese is the least healthy? Understanding the nutritional differences between various cheeses is key to making informed dietary choices.

Quick Summary

Processed and certain rich, soft cheeses rank as the unhealthiest due to high saturated fat, sodium, and additives. Key culprits include American cheese, mascarpone, and blue cheeses like Roquefort. Moderation and choosing natural, lower-fat alternatives are crucial for a balanced diet.

Key Points

Processed Cheeses are Unhealthiest: American cheese and similar products are often least healthy due to high saturated fat, sodium, and artificial additives.
High Saturated Fat Culprits: Creamy cheeses like Mascarpone, Double Gloucester, Brie, and high-fat Cheddar are highest in saturated fat.
Sodium Bombs to Watch Out For: Very salty options such as Roquefort, most blue cheeses, feta, and pre-grated Parmesan contain excessive sodium.
Additives are a Problem: Processed cheese contains emulsifiers, modified starches, and preservatives not found in natural cheese.
Prioritize Moderation and Quality: Enjoying cheese in moderation and choosing high-quality, less processed varieties is a healthier approach.
Read Labels to Make Better Choices: Pay attention to nutrition labels and ingredients to identify high sodium or saturated fat and avoid artificial ingredients.

Decoding the Unhealthy: Factors to Consider

When evaluating which cheese is the least healthy, several key nutritional metrics come into play, including saturated fat, sodium, and the presence of additives and preservatives, particularly in processed varieties. Different types of cheese are made through varied processes, which dramatically affects their nutritional composition. Soft, creamy cheeses often have higher fat content, while hard, aged cheeses can be exceptionally high in sodium. Processed cheeses contain binding agents and preservatives that detract from their nutritional value.

The Culprits: Cheeses High in Saturated Fat and Calories

High saturated fat is a primary concern. Cheeses with a rich, creamy texture are often the highest offenders, such as Mascarpone and Double Gloucester, where over 75% of calories come from fat. Brie and Camembert are also high in saturated fat and calories. Standard full-fat cheddar also contains high levels of saturated fat.

Mascarpone: Very high in calories and saturated fat.
Double Gloucester: Very high in fat.
Brie and Camembert: High in saturated fat and calories.
High-fat Cheddar: High in saturated fat.

Sodium Bombs: Cheeses to Watch

Excess sodium intake is linked to health issues. Blue cheeses and processed varieties are often the highest in sodium. Roquefort is one of the saltiest cheeses, with over 500mg of sodium per ounce. Other blue cheeses, feta, and processed American cheese are also high in sodium. Pre-grated Parmesan can also contain added sodium.

Roquefort: Extremely high in sodium.
Blue Cheese: Generally high in sodium.
Processed American Cheese: High in sodium and saturated fat.
Feta: High sodium content.
Pre-Grated Parmesan: Can have added sodium and anti-caking agents.

The Problem with Processed Cheese

Processed cheese products like American cheese slices and canned cheese are considered among the least healthy due to high saturated fat, sodium, and artificial ingredients. Unlike natural cheese, processed cheese contains emulsifiers, preservatives, and modified starches, which lack nutritional value.

What makes processed cheese products unhealthy?

Additives: Include binding agents and preservatives.
Artificial Colors: Provide color instead of natural ingredients.
Modified Starches: Used for texture but may affect gut health.
Lower Nutritional Value: Lack natural benefits of real cheese despite fortification.

A Comparison of Cheeses (per 1-ounce serving)


Cheese Type	Calories (Approx.)	Saturated Fat (g) (Approx.)	Sodium (mg) (Approx.)	Key Concerns
Mascarpone	124	7.7	Low	Very high saturated fat, calories
Roquefort	104	5.3	512	Extremely high sodium, high saturated fat
American Cheese (Processed)	102	5	468	High sodium, high saturated fat, additives
Brie (Full-Fat)	100	5	178	High saturated fat
Cheddar (Full-Fat)	115	5	185	High saturated fat
Swiss	111	5	53	High saturated fat, but low sodium
Feta	75	4	260	High sodium
Mozzarella (Part-Skim)	84	3	189	Moderate sodium, moderate fat

Finding a Healthier Balance

Moderation is key. Even less healthy cheeses can be enjoyed occasionally. Prioritize quality over quantity and opt for natural cheeses over processed products. Fresh cheeses like cottage cheese and ricotta are healthier, lower-fat options. Swiss cheese is relatively low in sodium. Grating cheese from a block avoids additives in pre-shredded varieties. Making informed choices allows you to enjoy cheese while maintaining health goals. For more on dairy and nutrition, the National Institutes of Health offers resources.

Conclusion: Making Informed Cheese Choices

Processed varieties and some rich, fatty, or salty artisanal cheeses are often considered the least healthy. Processed American cheese, mascarpone, and salty blue cheeses like Roquefort are top contenders due to high saturated fat, sodium, and ingredients. By moderating portions and choosing less processed, lower-fat, or lower-sodium options, you can enjoy cheese and support your well-being.

Frequently Asked Questions

American cheese is a processed cheese food with added emulsifiers, preservatives, and artificial colors. It's high in sodium and saturated fat.

Mascarpone is often cited as one of the unhealthiest soft cheeses due to its extremely high saturated fat and calorie content.

Creamy cheeses like mascarpone and Double Gloucester typically have the highest saturated fat content. Mascarpone can have around 7.7 grams of saturated fat per ounce.

Avoid or limit high-sodium cheeses like Roquefort, most blue cheeses, and feta. Swiss cheese is a lower-sodium option.

Pre-shredded cheeses are generally less healthy due to additives like powdered cellulose and modified starches to prevent clumping. Shredding block cheese yourself is a healthier choice.

Yes, in moderation and by making informed choices. Prioritize high-quality, less processed cheese and consider lower-fat or lower-sodium varieties.

Healthier options include fresh cheeses like cottage cheese and ricotta, which are lower in fat and higher in protein. Swiss cheese is also good for monitoring sodium.