Why is brie cheese unhealthy? Weighing the risks

While beloved for its creamy texture, a single ounce of brie cheese packs nearly 8 grams of fat and 95 calories. The reasons why brie cheese is unhealthy are rooted in its high saturated fat, significant sodium content, and potential food safety risks, making moderation key for a balanced diet.

Quick Summary

This guide examines the health considerations associated with brie cheese, including its high saturated fat, sodium, and calorie density, along with potential foodborne illness risks from unpasteurized versions. It covers the nutritional breakdown and offers advice on enjoying it responsibly as part of a healthy diet.

Key Points

• High Saturated Fat: Brie is rich in saturated fat, which can raise cholesterol levels and increase the risk of heart disease if consumed excessively.

• Elevated Sodium Levels: The cheesemaking process results in high sodium content, a concern for those with high blood pressure.

• Calorie-Dense: With around 95-100 calories per ounce, brie is high in calories and requires portion control for weight management.

• Listeria Risk in Unpasteurized Brie: Brie made from raw milk poses a significant food safety risk due to potential Listeria contamination, especially for pregnant women and immune-compromised individuals.

• Moderation is Essential: For most people, consuming small, infrequent portions of pasteurized brie is not a health risk and can be part of a balanced diet.

• Potential Health Benefits: Despite the risks, brie is a source of protein, calcium, and vitamins B12 and A.

The Nutritional Profile of Brie

To understand why brie cheese has a reputation for being unhealthy, it’s important to examine its nutritional composition. A standard one-ounce serving (28 grams) of full-fat brie contains significant levels of fat, sodium, and calories. While it also provides valuable nutrients like protein, calcium, and vitamin B12, its rich profile is a double-edged sword.

High in Saturated Fat

One of the primary concerns with brie is its high saturated fat content. Saturated fats are often associated with an increased risk of heart disease, as they can raise LDL ('bad') cholesterol levels when consumed in excess. A single ounce of brie contains nearly 5 grams of saturated fat, which accounts for approximately 25% of the daily value based on a 2,000-calorie diet. For those monitoring their heart health, this makes moderation essential.

Sodium Levels Add Up Quickly

Like many cheeses, brie is high in sodium. The cheesemaking process relies on salt for flavor, texture, and preservation. An ounce of brie can contain between 120 and 178 mg of sodium, depending on the brand. This can add up quickly, especially when pairing brie with other salty foods. Excessive sodium intake is a well-known risk factor for high blood pressure, and for salt-sensitive individuals, this is a significant concern.

Calorie Density and Weight Management

Due to its high fat content, brie is also a very calorie-dense food. With around 95-100 calories per ounce, a small serving can contribute substantially to your daily caloric intake. While fat and protein can promote feelings of fullness, over-indulging can easily lead to excess calorie consumption, impacting weight management.

Food Safety Concerns: The Risk of Listeria

Beyond its nutritional profile, there is a serious food safety risk associated with certain types of brie, particularly for at-risk populations. This risk comes from the potential for Listeria monocytogenes contamination, a bacterium that can cause a severe infection called listeriosis.

Unpasteurized vs. Pasteurized Brie

Traditional brie was made from unpasteurized (raw) milk, which did not undergo the heating process necessary to kill harmful bacteria. While most brie sold in the U.S. and other regulated markets is pasteurized, some specialty products may not be. The risk of listeriosis is significantly higher with unpasteurized soft cheeses.

Who is at risk?

Pregnant women, the elderly, and those with weakened immune systems are most vulnerable to listeriosis. For pregnant women, the infection can lead to miscarriage, stillbirth, or severe illness in the newborn. Authorities like the CDC and FDA strongly advise these groups to avoid all unpasteurized soft cheeses.

Enjoying Brie Cheese in a Healthy Way

While the concerns about fat, sodium, and listeria are valid, brie can still be part of a healthy diet if consumed in moderation and with awareness.

Moderation is Key

• Portion Control: Stick to the recommended serving size, which is typically one ounce (about the size of your thumb).
• Pair Wisely: Instead of crackers high in sodium, pair brie with fruits like apples and pears or whole-grain crackers to balance the flavors without adding unnecessary salt.

Choose Wisely

• Check the Label: Always choose brie that is clearly labeled as being made with pasteurized milk, especially if you are in an at-risk group.
• Bake it: Baking pasteurized brie to an internal temperature of at least 165°F (74°C) further reduces the risk of illness for added peace of mind.

Comparison: Brie vs. Other Cheeses

Feature	Brie (1 oz)	Mozzarella (Part-Skim, 1 oz)	Cheddar (1 oz)
Calories	~95	~72	~113
Total Fat	7.9 g	4.5 g	9 g
Saturated Fat	4.9 g	2.9 g	5.7 g
Sodium	178 mg	175 mg	176 mg
Key Risks	High fat/sodium, listeria risk if unpasteurized	Lower fat, generally low-risk if pasteurized	Higher saturated fat than brie, high sodium

Potential Health Benefits and a Balanced View

Despite its drawbacks, brie isn't devoid of nutritional value. It is a good source of protein, calcium, phosphorus, and vitamins A and B12. The fermentation process may also introduce some probiotic benefits and, according to some research, beneficial compounds like conjugated linoleic acid (CLA), though more studies are needed on its long-term effects. A balanced diet is about overall patterns, not excluding single foods. Enjoying a small amount of high-quality brie occasionally is unlikely to cause health issues for most people. For those with specific health conditions, consulting a healthcare provider is always the best approach.

Conclusion

So, why is brie cheese unhealthy? The primary reasons are its high saturated fat, elevated sodium content, and the potential for Listeria contamination, particularly in unpasteurized varieties. These factors can impact heart health, blood pressure, and overall calorie intake if consumed in large quantities. However, for most healthy individuals, enjoying a moderate portion of pasteurized brie occasionally is perfectly safe. By being mindful of portion sizes, choosing pasteurized options, and pairing it with healthy accompaniments, you can savor its delicious flavor without compromising your health goals. Awareness and balance are the keys to enjoying this creamy indulgence responsibly.

What is the risk of Listeria in brie cheese?

The risk of Listeria monocytogenes contamination exists mainly in unpasteurized or raw milk brie. For healthy individuals, the risk is low, but for pregnant women, the elderly, and those with weakened immune systems, it is high enough that they should avoid all soft, unpasteurized cheeses. Choosing a pasteurized version and baking it can further mitigate this risk.

Is brie cheese bad for your heart?

Consuming large amounts of brie cheese, particularly due to its high saturated fat and sodium levels, can negatively impact heart health, especially for those with existing cardiovascular conditions. However, when eaten in moderation as part of a balanced diet, the impact is minimal. Some studies even suggest potential heart benefits from full-fat dairy, though moderation remains crucial.

Is there a difference between unpasteurized and pasteurized brie?

Yes, the key difference lies in food safety. Pasteurized brie is made from milk that has been heated to kill bacteria, making it much safer, especially for at-risk individuals. Unpasteurized brie does not undergo this process and carries a higher risk of containing harmful bacteria like Listeria.

Can people with lactose intolerance eat brie?

Brie cheese is relatively low in lactose compared to other dairy products, as much of the lactose is converted during the cheesemaking and aging process. Many people with mild lactose intolerance can tolerate small amounts of brie, but individual reactions vary.

What is a healthy serving size for brie cheese?

A healthy serving size for brie is typically considered one ounce (28 grams). This is enough to enjoy the flavor while keeping calorie, fat, and sodium intake in check.

Does baking brie cheese make it healthier?

Baking brie does not change its nutritional content regarding fat, sodium, and calories. However, baking a pasteurized brie until it reaches 165°F (74°C) can kill any potential surface bacteria, making it safer for consumption.

How can I make brie cheese part of a healthy diet?

To enjoy brie as part of a healthy diet, focus on moderation and mindful pairings. Serve it with healthy options like fresh fruits, vegetables, and whole-grain crackers instead of high-sodium alternatives. Use it to add flavor, not as the main component of a meal.

Citations

• Verywell Fit - Brie Cheese Nutrition Facts and Health Benefits: https://www.verywellfit.com/brie-cheese-nutrition-facts-and-health-benefits-5205203
• University Hospitals - Cheese, brie, 1 oz - Nutrition Facts: https://www.uhhospitals.org/health-information/health-and-wellness-library/article/nutritionfacts-v1/cheese-brie-1-oz
• Wisdom Library - Brie (Recipes and Nutritional information): https://www.wisdomlib.org/ingredients/6367-brie
• Verywell Fit - Brie Cheese Nutrition Facts and Health Benefits: https://www.verywellfit.com/brie-cheese-nutrition-facts-and-health-benefits-5205203
• HealthCentral - Cheeses Low in Fat and Cholesterol: https://www.healthcentral.com/condition/high-cholesterol/cheeses-low-in-fat-and-cholesterol
• Nutrition Value - Cheese, brie nutrition facts and analysis: https://www.nutritionvalue.org/Cheese%2C_brie_nutritional_value.html
• Healthline - What Is Brie? Nutrition, Benefits, and More: https://www.healthline.com/nutrition/what-is-brie
• University Hospitals - Cheese, brie, 1 oz - Nutrition Facts: https://www.uhhospitals.org/health-information/health-and-wellness-library/article/nutritionfacts-v1/cheese-brie-1-oz
• Healthline - What Is Brie? Nutrition, Benefits, and More: https://www.healthline.com/nutrition/what-is-brie
• CDC - How Listeria Spread: Soft Cheeses and Raw Milk: https://www.cdc.gov/listeria/causes/dairy.html
• Solid Starts - Brie Cheese for Babies: https://solidstarts.com/foods/brie-cheese/
• Dr.Oracle - Pregnant Women Should Avoid Soft Cheeses Due to Listeria Risk: https://www.droracle.ai/articles/276566/why-avoid-cheese
• Solid Starts - Brie Cheese for Babies: https://solidstarts.com/foods/brie-cheese/
• Nutrisystem - Fruit and Nut Baked Brie: https://www.nutrisystem.com/fruit-and-nut-baked-brie
• Healthline - What Is Brie? Nutrition, Benefits, and More: https://www.healthline.com/nutrition/what-is-brie
• Healthline - What Is Brie? Nutrition, Benefits, and More: https://www.healthline.com/nutrition/what-is-brie
• Healthline - What Is Brie? Nutrition, Benefits, and More: https://www.healthline.com/nutrition/what-is-brie
• Verywell Fit - Brie Cheese Nutrition Facts and Health Benefits: https://www.verywellfit.com/brie-cheese-nutrition-facts-and-health-benefits-5205203
• Cymbiotika - Is Brie Cheese Good for Gut Health?: https://cymbiotika.com/blogs/health-hub/is-brie-cheese-good-for-gut-health-exploring-the-nutritional-benefits-and-culinary-joys
• University Hospitals - Cheese, brie, 1 oz - Nutrition Facts: https://www.uhhospitals.org/health-information/health-and-wellness-library/article/nutritionfacts-v1/cheese-brie-1-oz
• FDA - Listeria monocytogenes in Soft-Ripened Cheese: https://www.fda.gov/media/90493/download
• CDC - How Listeria Spread: Soft Cheeses and Raw Milk: https://www.cdc.gov/listeria/causes/dairy.html
• Keystone Farms Cheese - The Healthy Side of Cheese: Ultimate Guide to Benefits: https://www.keystonefarmscheese.com/blogs/the-cheese-blog/the-healthy-side-of-cheese-ultimate-guide-to-benefits

Frequently Asked Questions

Is brie cheese healthy in moderation?

Yes, for most healthy individuals, brie cheese can be part of a balanced diet when consumed in moderation. The health concerns arise from overconsumption due to its high saturated fat, sodium, and calorie content.

Is the rind on brie cheese bad for you?

The rind of pasteurized brie cheese, which is made from a white mold called Penicillium camemberti, is generally safe to eat. However, those with mold allergies should avoid it, and unpasteurized varieties carry a higher food safety risk.

Does brie have a lot of calories?

Yes, brie is a calorie-dense cheese. A single ounce (28 grams) contains approximately 95-100 calories, primarily from its high fat content.

Is brie cheese good for heart health?

Due to its high saturated fat and sodium, excessive brie consumption can negatively affect heart health, particularly for those at risk for high cholesterol or blood pressure. However, some studies suggest potential benefits from certain compounds in dairy, so moderation is key.

Is it safe for pregnant women to eat brie?

Pregnant women should be cautious with brie. They should only eat pasteurized brie that has been cooked to an internal temperature of at least 165°F (74°C) to kill any potential bacteria, like Listeria. It is best to avoid unpasteurized brie entirely.

Does brie contain any healthy fats?

Yes, in addition to saturated fat, brie cheese contains some monounsaturated and polyunsaturated fats. The ripening process may also produce conjugated linoleic acid (CLA), a compound linked to anti-inflammatory properties, though more research is needed.

What is the best way to eat brie healthily?

To enjoy brie healthily, consume small portions and pair it with fresh fruits, vegetables, or whole-grain crackers instead of higher-sodium accompaniments. Choose pasteurized brie and consider baking it to enhance safety.