Randy Chandler
Cheddar cheese is a staple in many households, but it's important to be aware of its nutritional content. While it's a good source of calcium and protein, it also contains a significant amount of fat and sodium. In fact, a slice of cheddar can have more salt than a bag of crisps, with an average of 0.52 grams of salt in a 30g portion. This has led to concerns about the potential impact on health, particularly regarding high blood pressure, strokes, and heart attacks. However, it's worth noting that cheese also provides various essential nutrients, and reducing it to its salt content may not be the best approach. The key lies in moderation and making informed choices to maintain a balanced diet.
| Characteristics | Values |
|---|---|
| Sodium content in Cheddar cheese | Across brands and forms, the mean analytical sodium was 615 mg/100 g, with 95% between 474 and 731 mg/100 g. |
| Sodium content in other cheeses | Processed cheese had the highest mean level of sodium (1,242 mg/100 g), followed by string cheese (724 mg/100 g). |
| Salt content in Cheddar cheese | A 30g portion of Cheddar cheese contains an average of 0.52 grams of salt, more than a packet of crisps. |
| Salt content in other cheeses | Roquefort, Feta, and Halloumi were found to contain more salt by concentration than seawater. |
| Health risks | High salt and saturated fat content in cheese may increase the risk of heart disease and stroke. |
| Health recommendations | It is recommended to consume cheese in moderation and choose healthier varieties or smaller portions to reduce the risk of high blood pressure, strokes, and heart attacks. |
| Nutritional benefits | Cheese provides essential nutrients such as calcium and protein, as well as vitamins and minerals. |
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What You'll Learn
Cheddar cheese has more salt than crisps
A staple in the British diet, cheddar cheese is a favourite for many. However, research has shown that a slice of cheddar can contain more salt than an entire packet of crisps. This is cause for concern, as high salt intake can lead to serious health issues such as high blood pressure, strokes, and heart attacks.
The study, conducted by Consensus Action on Salt and Health (CASH), found that a 30g portion of cheddar (about the size of a matchbox) can contain up to 0.63g of salt. In comparison, a standard 34.5g packet of Walkers ready-salted crisps contains only 0.5g of salt. The high salt content in cheese is often hidden, and consumers may be unaware of the amount they are consuming.
CASH's survey of 772 supermarket cheese products revealed that some brands of cheddar have alarmingly high salt levels. For example, Morrisons' Smooth & Tangy Farmhouse Cheddar contains 0.63g of salt per 30g portion, while Waitrose's West Country Farmhouse Cheddar is not far behind with 0.58g. These salt levels are significantly higher than that of crisps.
It is worth noting that not all cheddars have the same salt content. Some brands offer lower-salt options, such as Morrisons' Wm English Extra Mature Cheddar with 0.39g of salt per 30g portion and Waitrose's Reduced Fat Light Mild Cheese, a cheddar variant with 30% less salt. Consumers are encouraged to read nutrition labels and choose lower-salt versions or simply use less cheese to reduce their salt intake.
While cheese provides essential nutrients like calcium, protein, vitamins, and minerals, it is important to consume it in moderation as part of a balanced diet. The high salt content in some cheeses can have negative health impacts, especially for children, as it may contribute to excessive salt intake. Therefore, it is recommended to opt for lower-salt cheeses or choose other nutritious options to maintain a healthy diet.
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Salt is added to preserve cheese
Salt is added to cheese to preserve it, add flavour, and provide dietary sodium. The addition of salt to cheese is a complex process, with many factors affecting salt uptake and distribution. The precise control of these factors is vital to ensure consistent, optimum quality. Salt levels in cheese range from around 0.7% in Swiss-type cheeses to about 6% in Domiati cheese.
Salt assists in cheese preservation by minimising spoilage and preventing the growth of pathogens. It also has a significant influence on cheese flavour and aroma, rheology and texture properties, and cooking performance. The salt level in cheese can control the development of bitter flavours by inhibiting β-casein proteolysis. In addition, salt level has a major effect on cheese composition, microbial growth, enzymatic activities, and biochemical changes that occur during ripening.
Cheddar cheese has a mean sodium content of 615 mg/100 g, with 95% of samples ranging between 474 and 731 mg/100 g. Processed cheese has the highest mean level of sodium, at 1,242 mg/100 g. While cheese generally makes a relatively small contribution to dietary sodium intake, high-salt cheeses such as Domiati and feta can contribute significantly to sodium intake if consumed in large quantities.
The salting process is typically the final step in cheese manufacturing. Local and artisan producers often have varying levels of salt in their cheeses, with levels changing seasonally and between batches.
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Cheese is a significant contributor to salt intake
The high salt content in cheese is a concern due to its potential impact on health. Graham MacGregor, chairman of Consensus Action on Salt and Health (CASH) and Professor of Cardiovascular Medicine at the Wolfson Institute, has urged the government to set lower salt targets for cheese manufacturers. He states that even small reductions in population salt intake can prevent heart attacks, strokes, and heart failure. Research has also linked high salt intake to an increased risk of high blood pressure and heart disease.
The salt content in cheese serves multiple purposes. Firstly, it enhances the flavour of the cheese, particularly in stronger varieties. Secondly, it acts as a preservative, ensuring microbiological stability during maturation and extending the shelf life of the product. Despite the health concerns associated with high salt intake, some defend the nutritional value of cheese. Dr Judith Bryans, director of the Dairy Council, claims that cheese provides a wide range of nutrients, including protein, vitamins, and minerals such as calcium.
While cheese can be a part of a balanced diet, it is important to consume it in moderation. Consumers are encouraged to make informed choices by checking the nutrition labels on cheese products and opting for lower-salt varieties when possible. Additionally, smaller portion sizes can help reduce salt intake while still enjoying the flavour and nutritional benefits of cheese.
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Saltier than seawater: some cheeses
Cheese is a staple in many households, with its varied flavours and textures, it is a versatile ingredient. However, it is also a significant contributor to salt in our diets. A recent study by Consensus Action on Salt and Health (CASH) found that a 30g portion of cheddar, the size of a matchbox, contains 0.52g of salt. This is more than a packet of crisps, which typically contains 0.5g of salt.
CASH's survey of 772 supermarket cheese products revealed that some cheeses are saltier than seawater. These include Roquefort, Feta, Halloumi, Cheese Slices, and some varieties of Cheddar. The saltiest cheese in the survey was Roquefort, a French sheep's milk blue cheese, with 3.43g of salt per 100g. This is more than a rasher of bacon. Other salty cheeses include Halloumi (2.71g/100g), Feta (2.51g/100g), and Cheese Singles (2.51g/100g).
The high salt content in cheese is a concern for health professionals. Graham MacGregor, chairman of CASH and Professor of Cardiovascular Medicine, said, "Cheese is still a big contributor of salt in the diet... Even small reductions (in salt intake) will have large health benefits. For every one-gram reduction in population salt intake, we can prevent 12,000 heart attacks, strokes and heart failure, half of which would have been fatal."
However, it is important to note that cheese also provides essential nutrients such as calcium and protein. Dr Judith Bryans, director of the Dairy Council, criticised the survey, saying, "We do not think it is constructive to send out a message that a cheese sandwich is not good for you. Cheese provides a wide range of nutrients including protein, vitamins and important minerals such as calcium."
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Reducing salt in cheese is possible
Salt is an essential ingredient in cheese production, influencing its shelf life, enzyme activity, flavour, texture, casein hydration, and microbial proliferation during ripening. However, excessive salt consumption is linked to various health problems, including hypertension, cardiovascular disease, stroke, and heart attacks. As a result, there has been widespread awareness of the negative effects of salt on human health, and health authorities have recommended reducing or avoiding salt in cheese.
The cheese industry has made efforts to address this issue by exploring alternatives to reduce or replace the amount of sodium chloride (NaCl) used in cheese-making. One approach is to limit the quantity of salt added, while another method is to substitute NaCl with potassium chloride (KCl) or calcium salt. Although these alternatives have shown promise in reducing salt content, they may introduce an undesirable metallic or bitter flavour. Additionally, the use of salt substitutes or artificial salt can increase the cost of cheese and create a negative perception among consumers seeking natural food products.
To maintain the quality and sensory properties of cheese while reducing salt content, several innovative strategies have been proposed. These strategies aim to minimise the impact on microbial safety, flavour, and texture. One such approach is the use of additives to prolong the shelf life of cheese, as salt is commonly used for its preservative properties. By finding suitable alternatives to salt, the cheese industry can enhance the health profile of their products while retaining their nutritional value and sensory appeal.
Furthermore, consumers can also play a role in reducing their salt intake from cheese. When purchasing cheese, consumers can opt for natural cheeses, as processed cheeses tend to have higher sodium content. Additionally, consumers can employ de-salting techniques at home to reduce the saltiness of their cheese. This can be achieved by soaking the cheese in warm water for a few hours and then straining it through a cheesecloth, although this may result in some loss of volume. By combining these industry-led and consumer-led approaches, it is possible to effectively reduce salt intake from cheese and promote healthier dietary choices.
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Frequently asked questions
Yes, cheddar cheese has a lot of salt. Cheddar is the most popular cheese, yet a portion contains more salt than a bag of crisps.
The sodium content in cheddar cheese is 615 mg/100 g on average, with 95% between 474 and 731 mg/100 g.
Morrisons' Smooth & Tangy Farmhouse Cheddar has 0.63g of salt per 30g, while Waitrose's West Country Farmhouse Cheddar has 0.58g.
The salt in cheddar cheese is necessary to carry the strong and characteristic flavour of the cheese. It also acts as a preservative, ensuring microbiological stability during maturation and throughout the shelf life of the product.
Yes, some retailers offer low-salt cheddars, such as Morrisons' Wm English Extra Mature Cheddar with 0.39g of salt per 30g, and Wyke Farm's Super Light cheddar with 0.37g of salt per 30g.
