Cheez Whiz has been a household name for decades. But how does it fare nutritionally? In this post, I’ll analyse its nutritional profile and explain the factors behind its Cheese Health Star Rating (CHSR). This analysis aims to help you make informed choices about whether Cheez Whiz deserves a spot in your diet.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is Cheez Whiz?
Cheez Whiz is a processed cheese spread known for its smooth, creamy texture and distinctive flavour. It is typically made from a blend of cheese, milk solids, emulsifiers, stabilizers, and other additives.
As a matter of fact, this gooey orangish-yellow spread dates back to the early 1950’s when it was first developed by a team of scientists led by Edwin Traisman. At the time, Kraft wanted to develop a mild cheese spread that would replicate some of the qualities of the spread used in Welsh rarebit.
Presently, you can buy Cheez Whiz in the USA, Canada, Mexico, the Philippines and Venezuela. And it is most often sold in a glass jar.
You can learn more about this popular American spread in our Cheez Whiz Cheese Definition Test here.
Nutrition fact sheet for Cheez Whiz
Nutrition review for Cheez Whiz
Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.
With this in mind, let’s have a look at some of the key nutrition facts for Cheez Whiz.
1. High calcium content
Calcium is essential for maintaining healthy bones and teeth, and Cheez Whiz delivers 359 mg per 100 g, covering 28% of the recommended daily value. For people who struggle to meet their calcium requirements through natural dairy products or leafy greens, Cheez Whiz offers a convenient alternative.
This benefit is especially important for growing children, teenagers and older adults who are more susceptible to osteoporosis.
2. Moderate protein content
Protein is crucial for muscle repair, enzyme production and overall body function. Cheez Whiz provides 12 g of protein per 100 g, which is moderate compared to traditional cheeses like Cheddar (25 g per 100 g). While not a high-protein option, it still contributes to daily protein needs, particularly when paired with other protein sources in a meal.
3. Excessive sodium
With 1638 mg of sodium per 100 g, Cheez Whiz contains 71% of the daily value for sodium. High sodium intake is a leading cause of hypertension, which can lead to heart disease, kidney damage and stroke. People consuming Cheez Whiz alongside other high-sodium foods, such as crackers or chips, may easily exceed their daily sodium limits.
4. High saturated fat
Saturated fats, which make up 13 g of the 21 g total fat in Cheez Whiz, are associated with increased LDL cholesterol (the “bad” cholesterol) levels in the blood. This raises the risk of heart disease and other cardiovascular problems. For those following a heart-healthy diet, the saturated fat content in Cheez Whiz makes it a poor choice.
5. Added sugars
Containing 6.7 g of sugar per 100 g, Cheez Whiz is higher in sugar than many natural cheeses, which typically have negligible sugar content. Excessive sugar intake can contribute to weight gain, dental problems and metabolic diseases such as Type 2 diabetes.
While the sugar content is not alarmingly high, it is unusual for a cheese product and adds unnecessary calories.
6. Low micronutrient density
Although it provides calcium, Cheez Whiz lacks other essential vitamins like vitamin D, which aids calcium absorption. The potassium content is also low, providing only 5% of the daily value. These gaps make it a less nutritionally rounded choice compared to more natural cheese varieties or fortified dairy products.
7. Highly processed nature
Cheez Whiz is a processed cheese product made with stabilisers, emulsifiers and preservatives. While these ingredients give it a smooth texture and long shelf life, they also strip it of the natural nutrients found in traditional cheeses. This makes it less ideal for those prioritising whole, minimally processed foods in their diets.
8. Not suitable for specific dietary needs
- Pregnancy and breastfeeding: The high sodium and saturated fat content make it unsuitable for those needing balanced, nutrient-dense foods during these stages.
- Lactose intolerance: With 2.2 g of lactose per 100 g, it is not safe for people with moderate to severe lactose intolerance.
- Low-fat or low-sodium diets: Cheez Whiz fails to meet the criteria for these diets, making it a poor choice for people with conditions like hypertension or hyperlipidaemia.
What is the CHSR of Cheez Whiz?
Let’s calculate the Health Star Rating (HSR) for Cheez Whiz based on its nutritional data.
Step 1: Baseline points (per 100 g)
These points are based on the energy, saturated fat, sodium, and total sugar content:
| Component | Amount | Points |
|---|---|---|
| Energy (kJ) | 1155 kJ | +3 points (1 point per 250 kJ above 500) |
| Saturated fat | 13 g | +5 points (1 point per 2 g above 3 g) |
| Sodium (mg) | 1638 mg | +14 points (1 point per 100 mg above 300) |
| Total sugar (g) | 6.7 g | +5 points (1 point per 1 g above 2 g) |
Baseline points = 3 + 5 + 14 + 5 = 27
Step 2: Modifying points
These points reward beneficial components like protein, fibre, and calcium:
| Component | Amount | Points |
|---|---|---|
| Protein (g) | 12 g | -3 points (1 point per 2 g above 6 g) |
| Fibre (g) | 0.3 g | 0 points (below 1 g threshold) |
| Calcium (mg) | 359 mg (28% RDI) | -1 points (1 point per 10% above 20%) |
Modifying points = -3 + 0 – 1 = -4
Step 3: Net score
Net score = Baseline points – Modifying points = 27 – 4 = 23
Using the HSR scoring table:
- A net score of 23 corresponds to 1 star.
Step 4: Adjustment for processed cheese product
For processed cheese products, we apply an adjustment of -0.5 stars to account for the inclusion of additives and the highly processed nature of the product. This adjustment reflects that processed cheese products are generally less healthy compared to natural cheese.
Adjusted CHSR for Cheez Whiz
- Base score: 1 star
- Processed cheese adjustment: -0.5 stars
Final Health Star Rating: 0.5 star
Why Cheez Whiz has a CHSR of 0.5
While Cheez Whiz does have some nutritional positives, the overwhelming negatives significantly outweigh these benefits. The CHSR is designed to prioritise healthfulness and penalise products that may contribute to health issues like high blood pressure, obesity and cardiovascular diseases.
Here’s a breakdown of why the positives couldn’t compensate for the negatives:
- Sodium: The sodium content alone is enough to place Cheez Whiz in the lowest category, as it far exceeds recommended levels for a single food product.
- Saturated fat: Combined with sodium, the high saturated fat content pushed the score even lower.
- Lack of diversity: The absence of fibre, vitamins and other essential nutrients left the product with little to redeem itself.
You can read more about how the CHSR is calculated by clicking here.
Conclusion
Cheez Whiz’s CHSR of 0.5 star reflects its status as an indulgent, highly processed food with minimal nutritional value and significant health risks. While it can be enjoyed in moderation as part of a balanced diet, it is far from a healthy choice.
For those looking to include cheese in their diet, traditional varieties such as Gouda, Cheddar or Mozzarella provide much better nutritional value with fewer negative factors.
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
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
