Patrick Oconnell
Cheddar cheese is a popular variety of cheese, consumed by over 98% of households in the UK. A survey conducted by Action on Salt in 2012 revealed that a single portion of cheese can contain more salt than a packet of crisps. The survey also found that the average sodium content in cheddar cheese was 615 mg/100 g, with some brands containing as much as 731 mg/100 g. While salt is necessary for the preservation and flavour of cheese, excessive sodium intake can be detrimental to health. As such, it is recommended to opt for lower-sodium cheeses or simply consume cheese in moderation as part of a balanced diet.
| Characteristics | Values |
|---|---|
| Sodium content in cheddar cheese | 615 mg/100 g on average, with 95% of samples ranging from 474 to 731 mg/100 g |
| Recommended daily sodium intake | 2,300 mg or less; 1,500 mg if you have high blood pressure or kidney disease |
| Salt content in cheddar cheese | Varies; some portions can contain more salt than a packet of crisps |
| High-sodium cheeses to avoid | Halloumi, blues, feta, and processed cheeses |
| Low-sodium cheeses | Cottage cheese, ricotta, cream cheese, fresh mozzarella, parmesan (in small amounts), swiss |
| Calories in sharp cheddar cheese | 110 per serving |
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What You'll Learn
Cheddar cheese sodium levels vary between brands
The sodium content in cheddar cheese varies between brands and types. A survey by Action on Salt in 2012 analysed the sodium content of 772 cheese products from the seven leading supermarkets in the UK, including supermarket-owned and branded products. The survey found that the sodium content in cheddar cheese portions (30g) varied, with some lower-sodium options available. For example, the Wyke Farm Super Light cheddar contained 0.37g of sodium per 30g portion, while the Morrisons Wm English Extra Mature Cheddar had 0.39g. The survey also found that the average sodium content in cheddar cheese across different forms and brands was 615 mg/100 g, with 95% of samples ranging from 474 to 731 mg/100 g.
The variation in sodium levels between brands is influenced by factors such as the recipe, production process, and maturation period. For instance, the Morrisons Farmhouse Cheddar, a higher-salt variety, is handmade using a traditional recipe that requires salt to be added by hand to preserve the cheese and enhance its flavour during the maturation process.
It is worth noting that cheese is a significant contributor to salt intake, and consuming too much salt can lead to health issues. According to the 2020-2025 Dietary Guidelines for Americans, the recommended daily sodium intake is no more than 2,300 milligrams. Therefore, when choosing a cheddar cheese, it is advisable to compare nutrition labels and opt for lower-salt options or consume cheese in moderation as part of a balanced diet.
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Salt is added to preserve cheese
Salt is added to cheese to act as a preservative, to contribute to flavour, and to act as a source of dietary sodium. The addition of salt to cheese minimises spoilage and prevents the growth of pathogens. The dietary intake of sodium in the modern Western diet is generally excessive, being two to three times the recommended level for desirable physiological function (2.4 g Na, or 6 g NaCl per day). However, cheese generally makes a relatively small contribution to dietary sodium intake unless high quantities of high-salt cheeses such as Domiati, Feta, and Roquefort are consumed.
Salt levels in cheese range from around 0.7% (w/w) in Swiss-type cheeses to about 6% (w/w) in Domiati. Salt content, along with pH and calcium concentration, influences the water-holding capacity of the protein matrix and its tendency towards syneresis. An increase in salt content leads to increased hardness and decreased cohesiveness due to a lower degree of proteolysis and hydration of casein.
Salt is typically added by hand in Farmhouse Cheddar, a variety of cheddar cheese made using a traditional recipe and process. The preservative effect of adding slightly more salt is necessary to ensure microbiological stability during the lengthy maturation period and throughout the shelf life of the product.
Salt content in cheese can be reduced, as evidenced by the existence of low-salt varieties of cheddar and other cheeses. Examples of low-salt Cheddar and Cheddar-style cheese include Wyke Farm: Super Light (0.37g of salt per 30g portion), Morrisons: Wm English Extra Mature Cheddar (0.39g per 30g), and M&S: Keen's Farmhouse Cheddar Handmade in Moorhayes Farm Somerset (0.44g per 30g).
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Some cheeses are lower in sodium
While it is generally recommended that adults eat no more than 2,300 milligrams of sodium per day, with experts suggesting even lower intakes for those with certain health conditions, it is still possible to include cheese in a low-sodium diet. This is because some cheese varieties contain far less added salt than others. For example, some Cheddar products contain much less salt, and there are also reduced-sodium versions of cheeses available.
One way to navigate your lower-sodium cheese selection is to read the nutrition label on your cheese package and make sure that the sodium content is on the lower side. Another way is to opt for fresh, softer mozzarella, which is sold in liquid. This variety is a lower-sodium option because it is high in moisture and does not require the use of salt to remove moisture or facilitate ageing. It is also extremely low in lactose, making it a potentially viable dairy option for people with lactose intolerance.
Cottage cheese is another great low-sodium option, as it is high in protein and filling fat. However, it is important to opt for the no-salt-added varieties, as regular cottage cheese might be high in sodium. Cream cheese is also a low-sodium option, as it is a high-moisture cheese that is distributed, refrigerated, and eaten fresh, so salt is not necessary to remove moisture from the curd or to preserve the cheese through the distribution system.
Some other low-sodium cheeses include ricotta, Monterey Jack, and Swiss cheese.
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Salt intake recommendations
Salt, or sodium chloride, is a naturally occurring crystalline compound. It is composed of two elements: sodium and chloride. While salt is essential for the human body, excessive sodium intake can lead to adverse health effects like high blood pressure, which increases the risk of heart attacks and strokes.
The recommended daily sodium intake for adults is 2,300 mg or less, according to the Dietary Guidelines for Americans and the American Heart Association. However, the American Heart Association suggests that reducing sodium intake to 1,500 mg per day is ideal for most adults. This is equivalent to about 6 grams or 1 teaspoon of salt. It is important to note that this recommendation is for adults and that the limits are even lower for children under 14 years old.
To put this into perspective, consider that just one portion of cheese can contain more sodium than a packet of crisps. For example, the sodium content of some Cheddar cheeses per 30g portion includes:
- Wyke Farm: Super Light – 0.37g
- Morrisons: Wm English Extra Mature Cheddar – 0.39g
- M&S: Keen's Farmhouse Cheddar – 0.44g
To monitor your salt intake, it is essential to read nutrition labels. Sodium can be found in packaged, prepared, and restaurant foods, and it is often added as a preservative or flavour enhancer. By checking the Nutrition Facts label, you can identify foods with lower sodium content and make informed decisions about your diet.
Some tips to reduce your salt intake include:
- Comparing nutrition labels and choosing lower-salt options
- Opting for low or reduced-salt versions of sauces and condiments
- Flavouring food with herbs, spices, and other sodium-free seasonings
- Buying tinned vegetables, pulses, or fish packed in water instead of brine
- Limiting salty snacks and opting for healthier alternatives like plain rice cakes or unsalted nuts
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Salt content in cheese can be reduced
From a production standpoint, the challenge of reducing salt content in cheese is more complex. Salt is a fundamental ingredient in cheese, influencing flavour, texture, safety, and overall suitability. It aids in the drainage of residual whey, enhances taste and aroma, regulates texture, final pH, and water activity, and affects microbial growth. Salt is also a preservative, extending the shelf life of cheese.
However, several strategies and innovations have been proposed to reduce salt content without compromising these qualities. One option is to simply limit the amount of salt used in cheese-making. Another is to replace sodium chloride (NaCl) with potassium chloride (KCl). Different strategies may be applied according to the specific type of cheese, as the reduction of salt in soft, semi-hard, hard, and mold-ripened cheeses will have varying effects.
Some examples of low-sodium cheeses include ricotta, mascarpone, and certain varieties of cheddar, such as Wyke Farm Super Light, Morrisons Wm English Extra Mature Cheddar, and M&S Keen's Farmhouse Cheddar.
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Frequently asked questions
Yes, cheddar cheese has a lot of sodium. However, the amount of sodium varies depending on the brand and type of cheddar cheese.
According to a survey by Action on Salt, some cheddar cheese products contain more salt per portion than a packet of crisps. The survey also found that the salt content in cheese can be reduced, and some cheddar cheeses have lower salt content.
The sodium content in cheddar cheese can vary depending on the brand and region. On average, the sodium content in cheddar cheese is around 615 mg/100 g, with 95% of samples ranging from 474 to 731 mg/100 g.
Yes, there are some cheddar cheese products with lower sodium content. Here are a few examples from the Action on Salt survey:
- Wyke Farm: Super Light – 0.37g/30g portion
- Morrisons: Wm English Extra Mature Cheddar – 0.39g/30g portion
- M&S: Keen's Farmhouse Cheddar Handmade in Moorhayes Farm Somerset - 0.44g/30g portion
Sodium, in the form of salt, is added to cheddar cheese as a preservative to ensure microbiological stability during maturation and shelf life. Salt also enhances the flavour of cheese.
According to the 2020-2025 Dietary Guidelines for Americans, it is recommended to consume no more than 2,300 milligrams of sodium per day. However, some experts suggest an even lower intake of closer to 1,500 milligrams, especially for individuals with high blood pressure or kidney disease.
