Cheese can be a delicious and satisfying addition to many meals, offering a good source of calcium, protein, and essential fats. However, not all cheeses are created equal. Some varieties are extremely high in saturated fat, sodium, and calories, making them problematic for heart health, weight management, and those watching their blood pressure. Here’s a look at some of the worst cheeses for your health and why they might be best enjoyed only occasionally.
Processed Cheese Slices (American Cheese)
Processed cheese slices—commonly known as American cheese—are one of the least nutritious cheese options. While convenient and popular for burgers and sandwiches, these slices are made from a blend of cheese, milk solids, oils, and preservatives, not from real cheese alone.
A single slice can contain around 300–400 milligrams of sodium and 4–5 grams of saturated fat. These additives, along with a lower protein content and higher salt levels, make processed cheese more of a salty, fatty spread than a nutrient-rich dairy product. Overconsumption may contribute to heart disease and high blood pressure.
Cream Cheese
Cream cheese is beloved for its rich texture and spreadability, but nutritionally, it offers very little. Made primarily from milk and cream, this cheese is high in saturated fat and calories and contains minimal protein or calcium.
Two tablespoons of cream cheese contain about 10 grams of fat, with 6 grams of it saturated, and very little nutritional value in return. It’s also easy to overconsume, especially when slathered on bagels or used in dips, which adds up quickly in fat and calories.
Cheese Spreads and Cheese in a Can
Cheese spreads and aerosol cheese (like spray cheese from a can) are among the most highly processed cheese products on the market. These items are packed with preservatives, artificial flavorings, and emulsifiers and often contain trans fats, which are known to increase the risk of cardiovascular disease.
Aside from being high in sodium and saturated fat, these cheese-like products typically offer low nutritional benefits. Their extended shelf life and unnatural ingredients place them among the worst choices for a healthy diet.
Blue Cheese
While blue cheese can be enjoyed in moderation for its bold flavor and culinary versatility, it’s one of the saltiest cheeses available. A one-ounce serving can contain over 325 milligrams of sodium and 6 grams of fat, including around 4 grams of saturated fat.
For individuals with high blood pressure or heart issues, blue cheese can be problematic. Its strong flavor does make it easier to use in small quantities, but frequent consumption may contribute to long-term health concerns.
Brie and Other Triple-Crème Cheeses
Brie, camembert, and other triple-crème cheeses are known for their luxurious, buttery texture—but they come at a cost. These cheeses often contain over 8 grams of fat per ounce, with more than 60% of that being saturated fat.
Though rich in flavor, they’re also high in cholesterol and not ideal for those trying to maintain heart health or manage weight. Their soft texture and creamy mouthfeel make them easy to overindulge in, especially when served with bread or crackers.
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