The healthiest and unhealthiest supermarket cheeses from Tesco to Asda and M&S – and how to pick the best one
AFTER gorging on turkey and pigs in blankets, now is the time to bring out the cheeseboard.
However, even a small cube can add hundreds of calories to your festive total.
Dietitian Emma Shafqat, of Dietitian With a Difference, says: “Cheese is a great source of protein, calcium and vitamin B12, supporting muscle function and bone health.
“However, its high fat and calorie content mean that even small portions can add up quickly.
“Overeating over the festive period – especially with the addition of crackers, chutneys, and wine – can push calorie counts and salt levels even higher.”
Here, Emma shares her verdict on some popular cheeses so you know what to avoid on your cheeseboard, and writer Lynsey Hope gives them a taste.
Tesco Roquefort Cheese
- £2.50 for 100g, tesco.com
- Calories: 363
- Fat: 31.5g
- Sugar: 0g
- Protein: 19.8g
- Salt: 3.7g
Emma says: “Roquefort is a strong, tangy blue cheese that is high in protein, but it is also extremely high in salt with 3.7g per 100g.
“And it’s high in fat and calories so it should be enjoyed in small quantities only on special occasions.”
Lynsey says: “I thought this was excellent quality for the price.
“It’s a good moist blue cheese that was lovely on a biscuit and had a nice strong, tangy flavour.
“It’s actually better for you than a lot of the other cheeses and it has a good helping of protein.
“It’s just a shame it’s so salty.
“I plan to stick it on my Boxing Day cheeseboard instead of cheddar.”
Exceptional by Asda Le Gruyere
- £3.80 for 170g, groceries.asda.com
- Calories: 434
- Fat: 34g
- Sugar: Less than 0.5g
- Protein: 26g
- Salt: 1.6g
Emma says: “Gruyere has a nutty flavour which makes it a useful option for cooking or cheeseboards.
“It is a Swiss cheese that is high in protein but it has a relatively low salt content compared to other cheeses.
“However, at 34g per 100g it’s fat content is among the highest so portion control here is important.”
Lynsey says: “I loved the nutty flavour of this cheese, which seemed good quality and came in lovely fancy packaging.
“It’s quite expensive though, and by the time I’d cut off the rind, there wasn’t tons of it.
“As a result, I won’t be buying it very often.”
Castello Danish Blue Cheese
- £2.80 for 150g, sainsburys.co.uk
- Calories: 341
- Fat: 29g
- Sugar: Less than 0.5g
- Protein: 20g
- Salt: 3.3g
Emma says: “Like most blue cheeses, Danish Blue is high in protein, with 20g per 100g, and protein is important for muscle and bone health.
“It has an intense flavour, meaning you only need a small amount.
“It is very high in salt though, and it contains 29g fat, so it’s best enjoyed sparingly.”
Lynsey says: “This has a fine, nutty, blue mould aroma with hints of marzipan.
“It’s a little bitter but perfect for cooking and snacking.
“It’s sharp, bold and even though it’s crumbly, it’s deliciously smooth in your mouth.”
The worst cheeses for your health
SOME cheeses are far worse for our health than others.
After crunching the numbers, we can reveal:
- THE SALTIEST CHEESE: Tesco Roquefort Cheese
- THE FATTIEST CHEESE: Boursin French Garlic and Herb Soft Cheese
- THE MOST CALORIFIC CHEESE: Cathedral City Mature Cheddar
When you’re deciding which cheeses to buy, dietitian Emma Shafqat says: “Choose stronger-flavoured cheeses like Stilton or Roquefort: you’ll need less to get the full cheese taste and flavour.
“Also try to add fresh fruits like grapes and pears, which add fibre and a natural sweetness to a cheeseboard.
“And keep an eye on portion sizes – a matchbox-sized piece of cheese (30g) contains 100 to 120 calories on average.”
Real Yorkshire Wensleydale Cheese
- £2.50 for 200g, morrisons.com
- Calories: 381
- Fat: 31.8g
- Sugar: 0.1g
- Protein: 21g
- Salt: 1.3g
Emma says: “Wensleydale has a creamy texture and a slightly lower fat content compared to some richer cheeses.
“It’s still calorie dense, with 381 per 100g, and contains moderate amounts of salt.
“Its mild flavour means it goes well with fruit, which could help you achieve one of your five a day.”
Lynsey says: “I was surprised by how dry this was but actually I really enjoyed it.
“It’s mild, creamy and crumbly with a slight sour taste.
“I like the idea of having it with fruit.”
Le Rustique Jean Verrier Fromager Camembert
- £2.30 for 250g, groceries.asda.com
- Calories: 268
- Fat: 20g
- Sugar: Less than 0.5g
- Protein: 21g
- Salt: 1.6g
Emma says: “Camembert offers 21g of protein per 100g and is relatively low in calories and fat compared to many cheeses.
“However, the gooey texture makes it easy to overeat, which is where many people fall down.
“Enjoy it in moderation and resist putting it in the deep fat fryer.”
Brie is one of the most popular soft cheeses and it’s lower in calories and fat than many others
Emma Shafqat
Lynsey says: “Because of its creamy texture, I thought this would be the bad boy of the cheeseboard, but it contains less fat and calories than many other types.
“I loved the rich, creamy texture and garlicky taste.
“It was gorgeous baked with a strong flavour.”
M&S Mature Blue Stilton
- £3.40 for 236g, ocado.com
- Calories: 410
- Fat: 35g
- Sugar: 0.1g
- Protein: 23.7g
- Salt: 1.98g
Emma says: “As Stilton is packed with protein and strong flavour, it’s a brilliant and popular choice for festive dishes.
“However it is also one of the fattiest cheeses and it’s calorie-rich, so keep an eye on your portion size and only use a small amount.”
Lynsey says: “This has quite a fudgy texture and is not too salty or sweet.
“I’d imagined it would be quite overpowering flavour wise but it was fairly delicately flavoured.
“It did have a distinct scent when I opened the packet.”
The 'unhealthiest' Christmas drinks
THE nation's coffee shops are serving up their creative, dreamy and delicious festive offerings.
But how do this year’s coffees and hot chocolates stack up health-wise?
We’ve looked into their calories, fat and sugar content so you don’t have to, offering up slightly healthier options.
Caffè Nero
- Worst: Millionaire’s Hot Chocolate (430kcal, 19.9g fat, 46.5g sugar)
- Best: Tiramisu Latte (277 kcal, 9.4g fat, 32.2g sugar)
Costa Coffee
- Worst: Terry’s Hot Chocolate (407kcal, 19.1g fat, 40.3g sugar)
- Best: Festive Spice Latte (208kcal, 9.9g fat, 19.5g sugar)
Pret a Manger
- Worst: Festive Orange Hot Chocolate (419kcal, 17.1g fat, 50.4g sugar)
- Best: Maple Pecan Latte (298kcal, 16.6g fat, 27.2g sugar)
Starbucks
- Worst: White Hot Chocolate (357kcal, 13.2g fat, 47.1g sugar)
- Best: Toffee Nut Latte (236kcal, 9.5g fat, 27g sugar)
Greggs
- Worst: Mint Mocha (293kcal, 9.5g fat, 31g sugar)
- Best: Gingerbread Latte (204kcal, 7.4g fat, 25g sugar)
President French Brie
- £2.55 for 200g, groceries.asda.com
- Calories: 347
- Fat: 31g
- Sugar: Less than 0.5g
- Protein: 17g
- Salt: 1.2g
Emma says: “Brie is one of the most popular soft cheeses, known for its creamy texture and edible white rind. It is great paired with fruits.
“It contains vitamin A, which supports vision, immune function and skin health.
“Brie is lower in fat and calories than some other cheeses and its salt content is moderate, making it a good option for people aiming to reduce their salt intake.”
Lynsey says: “This one is quite light and mild compared to other bries I’ve tried.
“It’s also super soft and creamy. I’d have preferred it a little more oozy and with a bit more tang.”
Saint Agur Blue Cheese
- £3.20 for 150g, tesco.com
- Calories: 361
- Fat: 33g
- Sugar: Less than 0.5g
- Protein: 16g
- Salt: 2.2g
Emma says: “This creamy blue cheese is high in fat-soluble vitamins like A and K, which are good for immune system and bone health.
“It adds richness to any dish. However, it is calorie dense and high in salt with 2.2g per 100g.
“This means 100g of Saint Agur delivers nearly 40 per cent of the recommended daily salt intake for adults.
“The mould in the cheese offers some potential health benefits.
“Certain mould strains produce bioactive compounds that may have a positive impact on gut health by promoting the growth of beneficial gut bacteria or providing antimicrobial properties against harmful bacteria.
“Therefore, it can help contribute to gut diversity.”
I was shocked by the amount of fat in the Boursin as I’d always imagined it to be lighter than others
Lynsey Hope
Lynsey says: “There was a lovely balance between the blue cheese and creamy flavour.
“It’s buttery, melts in the mouth and spreads smoothly.
“It’s much creamier than Stilton, mild, with a very subtle aroma.”
Cathedral City Mature Cheddar
- £2.99 for 350g, aldi.co.uk
- Calories: 416
- Fat: 34.9g
- Sugar: 0.1g
- Protein: 25.4g
- Salt: 739mg
Emma says: “Cheddar is an amazing source of protein and also calcium, which is essential for bone health.
“However, it’s one of the highest in fat, beating the likes of Camembert and Gruyere.
“It’s also high in calories with a whopping 416 per 100g. Moderation is key.”
Lynsey says: “I’d always thought cheddar was lighter than other cheeses so the high calories and high fat was a shock.
“As a basic cheddar though, it hits the spot taste wise.
“It’s perfect in terms of strength, creaminess and taste.
“It’s stronger than other cheddars I’ve tried but is spot on for firmness.”
Boursin French Garlic and Herb Soft Cheese
- £2.85 for 150g, waitrose.co.uk
- Calories: 396
- Fat: 39g
- Sugar: 2.5g
- Protein: 8.5g
- Salt: 1.2g
Emma says: “Boursin has a spreadable texture.
“At 39g of fat and 396 calories per 100g, it’s one of the heaviest cheeses on the list, while offering relatively low protein content compared to the other cheeses.”
Lynsey says: “I was shocked by the amount of fat in the Boursin as I’d always imagined it to be lighter than others.
“But I loved the delicate flavours of the parsley, chives and garlic.
“It’s not overpowering at all and the cheese has a lovely crumbly texture and is creamy to eat.
“Considering the fat levels, this is a danger zone cheese for me. I could easily go overboard.”