Which Cheeses Should I Avoid for Health and Safety?

November 10, 2025 •

4 min read

An estimated 68% of the world's population has some form of lactose malabsorption, but that’s not the only concern when it comes to dairy. For those with dietary restrictions, compromised immunity, or pregnancy, understanding which cheeses should I avoid is crucial for both health and safety.

Quick Summary

Certain cheeses, including unpasteurized and high-fat varieties, can pose health risks. This guide details which options to limit or avoid based on risks like listeria, high sodium, and additives, providing safe alternatives.

Key Points

Unpasteurized Cheese: Avoid all soft and mold-ripened cheeses that are not labeled pasteurized, especially if pregnant, elderly, or immunocompromised, due to listeria risk.
High-Fat Cheeses: Limit consumption of high-saturated fat cheeses like mascarpone and double gloucester, particularly for managing cholesterol levels.
High-Sodium Cheeses: Be mindful of salty cheeses like roquefort, feta, and halloumi to keep blood pressure in check.
Processed Cheeses: Avoid processed cheese products, which often contain additives, preservatives, and are less nutritious than real cheese.
Lactose and Histamine: Individuals with lactose intolerance should opt for aged, hard cheeses. Those with histamine intolerance should avoid aged and fermented varieties.

Avoiding Cheeses for Specific Health Concerns

Navigating the world of cheese can be complex, especially with dietary needs or health conditions. For most healthy individuals, moderation is key, but certain populations, like pregnant women, older adults, and those with weakened immune systems, must be more cautious. Here is a breakdown of which cheeses to avoid and why.

Soft and Unpasteurized Cheeses: The Listeria Risk

One of the most significant reasons to avoid certain cheeses is the risk of listeriosis, a foodborne illness caused by the bacterium Listeria monocytogenes. This bacteria thrives in high-moisture, low-acid environments, which includes many soft cheeses. While listeriosis is rare, it can lead to severe illness, miscarriage, or stillbirth in pregnant women, and can be dangerous for newborns, the elderly, and the immunocompromised.

Cheeses to avoid if unpasteurized:

Soft, mold-ripened cheeses with a white rind, such as Brie, Camembert, and chevre (soft goat cheese).
Soft blue cheeses like Roquefort, Gorgonzola, and Danish Blue.
Mexican-style soft cheeses such as queso fresco, queso blanco, and queso panela.
Feta, unless specifically labeled as pasteurized.

It is important to note that these cheeses are safe to eat if cooked thoroughly until steaming hot, as the heat kills the bacteria. Always check the label for the word "pasteurized" if you are in a high-risk group.

High Saturated Fat and Sodium Cheeses

For those watching their cholesterol levels or blood pressure, the saturated fat and sodium content of cheese are the main concerns. While recent studies suggest dietary cholesterol has less impact on blood cholesterol than once thought, the saturated fat in full-fat dairy remains a factor for heart health. Excess sodium intake is also a major contributor to high blood pressure.

Mascarpone: This Italian cream cheese is one of the richest, containing exceptionally high levels of saturated fat.
Roquefort: A sheep's milk blue cheese, Roquefort is known for its high fat and sodium content.
Halloumi: This salty, Cypriot cheese is particularly high in sodium, especially when stored in brine.
Cheddar and Aged Hard Cheeses: While full of flavor, cheeses like cheddar and parmesan can be very high in saturated fat and sodium, particularly in large portions.

Processed Cheeses and Fake Cheeses

These products are engineered for meltability and shelf life, not for nutritional value. Many processed cheese slices, canned cheese, and pre-shredded cheese contain a range of additives, preservatives, emulsifiers, and anti-caking agents that natural cheese does not. Opt for block cheese and grate it yourself to avoid unnecessary additives and starches.

Intolerances and Digestive Sensitivities

Lactose Intolerance

Many people with lactose intolerance can still enjoy cheese, as the aging process breaks down lactose. However, soft, fresh cheeses tend to have a higher lactose content. People with this condition might find they need to avoid:

Ricotta
Cottage cheese
Cream cheese
Goat cheese (fresh)

Aged cheeses like Parmesan, aged Cheddar, and Swiss are typically lower in lactose and better tolerated.

Histamine Intolerance

For a small percentage of the population with histamine intolerance, aged and fermented cheeses can trigger adverse reactions like headaches, bloating, or skin issues. These high-histamine cheeses include:

Gouda
Parmesan
Aged Cheddar
Raclette
Munster

An Unsafe Exception: Casu Marzu

An extreme example, the Sardinian cheese Casu marzu, is intentionally infested with live cheese fly larvae to aid fermentation. Ingesting this cheese poses several health risks, including potential intestinal larval infections, which is why it is often cited as the "most dangerous cheese in the world".

Cheese Comparison Table


Cheese Type	Saturated Fat (per 1oz)	Sodium (per 1oz)	Listeria Risk	Notes
Low-Fat Mozzarella	~2.9g	~147mg	Low (if pasteurized)	Lower fat and calories than many options.
Full-Fat Cheddar	~5.4g	~137mg	Low	Can be high in saturated fat; opt for mature versions to use less.
Mascarpone	~9.1g	~3.7mg	Moderate/High (unpasteurized)	Exceptionally high in fat; best for rare treats.
Feta	~3.8g	~323mg	Moderate/High (unpasteurized)	High sodium; rinse to reduce saltiness.
Roquefort	~5.0g	~500mg	High (soft blue cheese)	Very high in fat and sodium; consume sparingly.
Swiss	~5.2g	~53mg	Low (aged)	Excellent low-sodium option.

Conclusion

Making informed choices about cheese consumption is important for everyone, and critical for those with specific health risks. By being aware of which cheeses are high in saturated fat, sodium, or pose a risk of bacterial contamination like listeria, you can make smarter decisions without giving up cheese entirely. Check labels for pasteurization, choose lower-fat options when possible, and opt for natural, unprocessed varieties. Ultimately, moderation and understanding your body's specific needs are the keys to enjoying cheese safely.

For more detailed information on food safety, you can consult the Food and Drug Administration's official guidelines.

Frequently Asked Questions

Pregnant women should avoid all unpasteurized cheeses, as well as soft, mold-ripened cheeses like Brie and Camembert, and soft blue cheeses such as Roquefort and Gorgonzola, even if pasteurized, due to the risk of listeria.

For healthier options, consider reduced-fat cheeses, low-fat cottage cheese, ricotta, or part-skim mozzarella. Vegan alternatives made from nuts or seeds are also available and are naturally cholesterol-free.

While studies have more strongly linked milk consumption to acne, some individuals prone to breakouts may find their skin is sensitive to dairy products, including cheese. It is best to monitor your personal triggers.

Always check the label to ensure the cheese is made from pasteurized milk. Soft and unpasteurized varieties should be avoided entirely by those with weakened immune systems, and hard cheeses are generally safer.

Swiss cheese is a good choice for a low-sodium option. Aged hard cheeses can be high in sodium, so check nutritional information on labels.

Yes, many people with lactose intolerance can tolerate aged, hard cheeses such as Parmesan and aged Cheddar because the lactose is broken down during the aging process. Fresh cheeses are more likely to cause issues.

Yes, many modern vegan cheese brands are specifically formulated to melt well. Brands like Violife offer mozzarella-style shreds that are excellent for melting on pizza or in other dishes.