Processed cheese products are a staple in fast food and many households, praised for their convenience and long shelf life. However, they come with significant health drawbacks. From high sodium and unhealthy fats to artificial additives and low-quality nutrients, these products pose significant health risks compared to natural cheese. In this post, I’ll analyse the nutrition facts of popular processed cheese products and explore their impact on health.
SEE ALSO: The healthiest types of cheeses broken down by nutrition facts →
What are processed cheese products?
Processed cheese products and spreads are cheese-based foods that are made by combining natural cheese with other ingredients like emulsifiers, stabilizers, preservatives, and artificial flavourings. Unlike natural cheese, which is made using milk, salt, cultures and rennet, processed cheese undergoes additional processing to improve shelf life, consistency and melting properties.
These products often contain less real cheese and more additives such as oils, whey and food colourings. They are designed to be cheaper, easier to produce, and more versatile than natural cheese. Common examples include:
- American cheese slices
- Cheez Whiz
- Velveeta
- Laughing Cow wedges
Processed cheese products are widely used in fast food, snacks and ready-to-eat meals due to their convenience and uniform texture. However, their nutritional profile is typically less favourable than that of natural cheese, making them a less healthy choice overall.
Let’s have a look at the 5 major reasons why processed cheese products are bad for your health.
Reason 1: High in unhealthy fats
Processed cheese products are often high in unhealthy fats, including trans fats and saturated fats. These fats are added to enhance texture and flavour and to make the product shelf-stable. Unlike the natural fats found in cheese, which provide essential fatty acids and support brain and heart health, trans fats are artificial and have been shown to:
- Raise LDL cholesterol levels: This increases the risk of atherosclerosis, a condition where arteries harden and narrow.
- Lower HDL cholesterol: The “good” cholesterol that helps remove bad cholesterol from the bloodstream.
- Promote inflammation: Chronic inflammation is linked to conditions like heart disease, diabetes and even certain cancers.
Regular consumption of trans fats has been deemed so harmful that many countries have banned their use, yet processed cheese products may still contain trace amounts, depending on manufacturing practices.
Reason 2: Excessive sodium content
One of the key reasons processed cheese products are unhealthy is their high sodium content. Salt is added to enhance flavour and act as a preservative. A single slice of processed cheese can contain up to 300 mg of sodium, which is nearly 15% of the daily recommended intake.
High sodium consumption is linked to:
- Hypertension (high blood pressure): Excessive salt increases water retention, raising blood pressure and putting strain on the heart.
- Kidney damage: High sodium levels force the kidneys to work harder to filter blood, which can lead to kidney disease over time.
- Fluid retention: Excess salt can cause bloating and swelling, especially in individuals with pre-existing conditions like heart or kidney disease.
For those with salt-sensitive conditions, such as hypertension or chronic kidney disease, processed cheese can exacerbate symptoms and contribute to long-term complications.
Reason 3: Loaded with artificial additives
Processed cheese is laden with emulsifiers, stabilisers, preservatives and artificial colouring agents that extend shelf life and improve appearance. Common additives include:
- Sodium phosphate: Used to maintain the cheese’s smooth texture, but excessive intake has been linked to kidney damage and imbalanced calcium levels.
- Artificial colourings: Agents like tartrazine or Yellow 6 are added for visual appeal. These can trigger allergic reactions or hyperactivity in sensitive individuals, particularly children.
- Monosodium glutamate (MSG): Sometimes added to enhance flavour. While not harmful in moderation, MSG can cause headaches, nausea or chest tightness in sensitive individuals.
- Emulsifiers: These help blend fats and water in processed cheese, but research suggests some emulsifiers may disrupt gut bacteria, leading to inflammation and increased susceptibility to diseases like inflammatory bowel disease (IBD).
Long-term exposure to these additives can burden the liver and kidneys, which work to detoxify these substances from the body. This can lead to organ strain and dysfunction over time.
Reason 4: Poor overall nutritional profile
Natural cheeses are nutrient-dense, providing high-quality protein, calcium, phosphorus and other essential nutrients. Processed cheese products, on the other hand, often lack these benefits due to the inclusion of fillers and dilution of nutrients.
The addition of starches, hydrogenated oils, and other non-dairy ingredients reduces the overall protein and calcium content. For example, while 30 grams of natural cheese like Cheddar can provide around 7 grams of protein, the same amount of processed cheese may only deliver 3-4 grams, alongside extra calories and fat.
This makes processed cheese a poor substitute for natural cheese in terms of supporting bone health, muscle repair and overall nutrition.
Reason 5: Risk of overconsumption
Processed cheese is engineered to be hyper-palatable, meaning its taste and texture are designed to make you eat more. This is achieved through the precise balance of fat, salt and flavour enhancers. Overconsumption leads to:
- Excess calorie intake: Processed cheese is calorie-dense, which can contribute to weight gain if consumed in large amounts.
- Cravings for unhealthy foods: Its addictive qualities can make it harder to transition to healthier alternatives.
The combination of high-calorie content and low satiety means you’re likely to consume more processed cheese than you would natural cheese, exacerbating its negative health effects.
Nutrition facts comparison for popular processed cheese products
While all processed cheese products are not as healthy as natural cheeses, they don’t all have the same nutritional profiles. The table below compares the nutritional values of various processed cheese products per 100 grams.
Calories
- Highest: Philadelphia (357 kcal)
- Lowest: Laughing Cow (218 kcal)
Philadelphia is the most calorie-dense, likely due to its higher fat content, while Laughing Cow is lighter in calories, making it a better choice for calorie-conscious consumers.
Total fat and saturated fat
- Total fat highest: Philadelphia (32 g)
- Total fat lowest: Kraft Singles (18 g)
- Saturated fat highest: Philadelphia (21 g)
- Saturated fat lowest: Velveeta (5.4 g)
Philadelphia stands out for its high fat content, contributing to its creamy texture but making it less suitable for people managing cholesterol or weight. Velveeta, with the lowest saturated fat, may seem like a better choice, but its sodium content raises concerns (discussed below).
Cholesterol
- Highest: Philadelphia (107 mg)
- Lowest: Laughing Cow (48 mg)
High cholesterol levels in processed cheeses like Philadelphia may be problematic for heart health, particularly for those already managing high cholesterol levels. Laughing Cow is a better option in this category.
Sodium
- Highest: Cheez Whiz (1,638 mg)
- Lowest: Philadelphia (393 mg)
Processed cheese products like Cheez Whiz and Velveeta have alarmingly high sodium levels, with Cheez Whiz exceeding 1.6 grams per 100 grams. Excessive sodium can lead to high blood pressure and kidney strain. Philadelphia has the lowest sodium, which could be advantageous if you’re on a low-sodium diet.
Carbohydrates and sugars
- Highest carbohydrates: Velveeta (11 g)
- Lowest carbohydrates: Philadelphia (3.6 g)
- Highest sugars: Kraft Singles and Velveeta (11 g each)
Processed cheese products often contain added sugars to enhance flavour. Philadelphia’s lower sugar content makes it less likely to contribute to blood sugar spikes compared to Kraft Singles or Velveeta.
Protein
- Highest: American Slices and Kraft Singles (16 g)
- Lowest: Philadelphia (7.1 g)
If you’re looking for protein-rich options, American Slices and Kraft Singles stand out. However, their high sodium and fat levels may offset this benefit.
Calcium
- Highest: Kraft Singles (1,525 mg)
- Lowest: Philadelphia (26 mg)
Calcium is essential for bone health, and Kraft Singles provides the most calcium. Philadelphia, with only 26 mg, offers minimal calcium, which is surprising for a cheese product.
Lactose
- Highest: Philadelphia (3,618 mg)
- Lowest: Velveeta (1,500 mg)
Philadelphia contains the highest lactose content, making it unsuitable for lactose-intolerants. Velveeta, with lower lactose, might be a more digestible option for those with mild lactose intolerance.
Summary of key insights
- Best for low sodium: Philadelphia
- Best for low calories: Laughing Cow
- Best for high protein: American Slices and Kraft Singles
- Best for high calcium: Kraft Singles
- Worst overall: Cheez Whiz, due to its extremely high sodium and low protein and calcium.
- Most calorie-dense and high in fat: Philadelphia
Processed cheese products vary widely in their nutritional profiles. While they offer convenience, many are high in sodium, unhealthy fats and additives, making them a poor substitute for natural cheese in a balanced diet.
Limited health benefits compared to natural cheese
Natural cheese offers several health benefits, including:
- High-quality protein to build and repair tissues.
- Calcium and phosphorus for strong bones and teeth.
- Probiotics in some varieties, which support gut health.
As you can see, processed cheese products, lack many of these benefits due to the addition of fillers and the removal or alteration of key nutrients during processing. For instance, the heating and emulsifying process can destroy probiotics and reduce the bioavailability of calcium.
How to make healthier choices
If you enjoy cheese but want to avoid the downsides of processed products, consider these tips:
- Choose natural cheeses: Look for cheeses with minimal ingredients, such as milk, salt, rennet and cultures. Examples include Cheddar, Brie and Gouda.
- Read labels carefully: Avoid products with long ingredient lists containing additives like sodium phosphate, artificial colours or excessive sodium.
- Limit consumption: If you do indulge in processed cheese, treat it as an occasional treat rather than a dietary staple.
By understanding the health risks associated with processed cheese products, you can make informed decisions that support your long-term well-being. When it comes to cheese, natural options are always the better choice.
Conclusion
While processed cheese products may be convenient, their high sodium, unhealthy fats and additives make them less healthy than natural cheese. Choosing minimally processed, nutrient-dense cheeses can help you avoid the health risks associated with these products.
By making informed choices, you can enjoy cheese as part of a balanced, healthier diet.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Jonah is a a hipster, eco-warrior and slow food afficionado. Coming from a scientific background, Jonah has a particular interest in cheese science. And yes, he loves a good cheese pun!
