Cheese isn't inherently "unhealthy" but is calorie-dense and often high in saturated fat and sodium, so moderation is key, especially for weight management and blood pressure; however, it's also packed with protein, calcium, and vitamins, with newer research suggesting fermentation might offer heart benefits, making moderate consumption part of a balanced diet for many, with lower-fat/sodium or stronger-flavored varieties being healthier choices.
On the other hand, cheese contains relatively high contents of saturated fat and salt, which are perceived as unfavorable dietary components for cardiovascular health [1,2].
Moderation is key--generally, around 2-3 servings of cheese per day (about 10.5 to 21 ounces per week) is considered healthy, but excess consumption can lead to weight gain, high cholesterol, and other health issues, so it's best to balance your diet accordingly.
The unhealthiest cheeses are generally highly processed varieties like American cheese singles or cheese spreads (due to high sodium, additives, and lower nutrients) and very rich, creamy soft cheeses like Brie, Camembert, or triple-crèmes, which are packed with saturated fat and calories, making them best as infrequent treats, says sources 1, 5, 6. Harder cheeses like Stilton and Roquefort can also be high in saturated fat and sodium, respectively, notes sources 4, 8.
Short answer: No -- eating only cheese long-term is unsafe. Cheese provides calories, protein, fat, calcium, and some vitamins, but it lacks essential nutrients and has health risks when consumed exclusively.
Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium. They can form part of a healthy, balanced diet. Unsweetened calcium-fortified dairy alternatives, made from plants like soya, coconuts or oats, also count as part of this food group.
Eat a healthy diet.
Choosing lean sources of protein, such as fish and low-fat dairy products. Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.
Cottage cheese is identified as the healthiest cheese because it's naturally low in fat, calories, and sodium while being high in protein, calcium, and other key nutrients.
Any cheese with an ingredients list of only milk, salt, and enzymes/cultures (like cheddar, Swiss, mozzarella, gouda, feta, goat cheese, cottage cheese, etc.) is 100% real cheese, while "American Cheese" or "cheese products" often contain added emulsifiers and flavorings, making them processed rather than purely natural cheese. Always check the label: if it lists more than milk, salt, and enzymes (like sodium citrate, whey, artificial flavors), it's a cheese product.
Here are the 10 most caloric cheeses, according to their average caloric values, per 100g of cheese: Boursin = 400 to 435 Kcal. Ossau Iraty = 400 Kcal. Parmesan = 390 Kcal.
Digestive Distress (Bloating, Gas, Constipation)
Eating too much cheese can cause significant digestive discomfort, primarily due to its lactose content and lack of dietary fiber. Lactose Intolerance: Cheese contains lactose, a sugar found in milk.
7 Health Benefits of Cheese
When it comes to environmental impact, beef is by far the worst offender compared to other proteins. But, that doesn't mean that cheese—or any dairy product—is in the clear. According to the Oxford study, “tenth-percentile GHG emissions and land use of dairy beef are then 36 and 6 times greater than those of peas.”
Throw out soft cheeses such as brie if they have mold that isn't part of making them. Cut out the extra mold on hard cheeses such as Gorgonzola as you would with other hard cheeses. It also may not be safe to eat cheeses made with milk that isn't pasteurized. Pasteurized means treated to kill germs.
For a 2023 review in Advances in Nutrition, researchers pooled findings from dozens of observational studies looking at cheese consumption and health. They found that eating some cheese — averaging 1.5 ounces per day — was linked to a lower risk of heart disease, stroke, and death from cardiovascular disease.
The cheese slice used in our menu items like our Big Mac®, Cheeseburger and Quarter Pounder™ with Cheese contains approximately 60% real cheese (51% Cheddar and 9% Other Cheeses).
Unhealthy Cheeses
But here's the spooky thing: Kraft Singles isn't actually cheese. Legally, it can't be called or classified that because it contains less than 51% cheese. Instead, Kraft Singles is a processed amalgamation of pasteurized milk by-products. Maybe this doesn't come as a surprised.
Cheddar. An English semi-hard cheese, cheddar is made from cow's milk. It's rich in protein and calcium, and a good source of vitamin K2, which we need for healthy bones and teeth.
Feta also has potential health benefits; it supports bone health with calcium and phosphorus, and its probiotics may aid gut health. However, its high sodium can raise blood pressure, and its saturated fats should be limited. Enjoy feta in a range of recipes, from salads to pizzas.
Aged cheeses made from whole milk provide you with a quality fat source along with a great taste to accompany your meals. My personal favorite is aged cheddar. However, you should avoid overly processed cheeses like American cheese or Velveeta, because they are full of additives and preservatives.
There's no single "#1 worst" food, but sugary drinks (soda, juices) and highly processed foods (fried items, sugary snacks, refined carbs, processed meats) are consistently top contenders for weight gain because they're loaded with empty calories, sugar, unhealthy fats, and trigger fat storage, especially visceral fat. Adding processed foods and sugary drinks to your diet quickly increases calorie intake without providing nutrients, making weight gain inevitable, say health experts.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
The worst carbs for belly fat are refined carbohydrates and added sugars, found in sugary drinks, white bread, pastries, and processed snacks, because they spike blood sugar and insulin, leading to increased fat storage, especially around the abdomen. While no single carb is solely responsible, these quickly digested, low-fiber options promote inflammation and insulin resistance, contributing to visceral (belly) fat.