The Hong Kong Consumer Council (Consumer Council or HCC) recently issued a crucial warning to shoppers after an extensive nutritional review of popular cheese products revealed alarming levels of sodium and fat in the majority of samples tested. The investigation, which analyzed 40 varieties covering both natural and processed cheeses, found that a staggering 25 samples qualified as high-sodium, while 29 varieties were classified as high-fat based on established governmental standards, potentially exposing frequent consumers to increased risks of weight gain, high blood pressure, and water retention.
Processed Cheese Double the Sodium Content of Natural Varieties
While cheese is widely recognized as an excellent source of protein and calcium, the study highlighted its hidden pitfalls, particularly among processed varieties. The Consumer Council utilized the Centre for Food Safety’s (CFS) definition, classifying solid foods containing over 600 mg of sodium per 100g as high-sodium.
The nutritional disparities between product types were stark. The average sodium content for all natural cheese samples examined was 595 mg per 100g, placing them just below the CFS high-sodium threshold. However, processed cheese samples averaged a shocking 1,194 mg per 100g—nearly double the content of their natural counterparts. To put this into perspective, the average sodium found in processed cheese was 3.4 times higher than the sodium content in 100g of a popular brand of plain potato chips (349 mg).
Pervasive Fat Concerns Across the Cheese Market
Beyond the sodium concern, fat content presented nearly a universal issue in the Hong Kong market selection. According to CFS guidelines, solid foods containing more than 20 grams of fat per 100g are considered high-fat. The Consumer Council’s findings indicated that over 70% of the 40 samples tested exceeded this benchmark.
Critically, the investigation found zero samples that met the CFS criteria for low-fat food (defined as containing no more than 3g of fat per 100g). This means that consumers seeking low-fat options must exercise extreme caution and diligently review nutrition labels, as even some reduced-fat claims may not translate to a truly healthy fat profile.
Actionable Advice for Health-Conscious Consumers
Given the prevalence of high-sodium and high-fat options, the Consumer Council strongly advises consumers to adopt careful purchasing habits to mitigate potential health risks associated with excessive intake.
Consumers should prioritize the following when selecting cheese:
- Scrutinize Nutrition Labels: Always check the ‘Per 100g’ values for sodium and fat. Aim for cheeses with sodium content significantly below the 600 mg high-sodium mark.
- Opt for Natural Over Processed: The data overwhelmingly shows that natural cheeses carry a substantially lower risk of extreme sodium load compared to processed and pre-sliced options.
- Moderate Consumption: Even natural cheeses, while generally better, are energy-dense. Moderating portion sizes is key to avoiding excessive fat and salt intake, thereby reducing the risk of conditions like weight gain and hypertension.
The Consumer Council’s detailed findings, including a ranking of the sodium and fat content of the 12 most common processed cheese brands, are accessible in issue 535 of their Choice magazine. The report underscores the necessity of transparency from food manufacturers and encourages better formulation practices to address the excessive use of flavor-enhancing additives, such as salt, in mass-market products.