Kamil Perry
Cheese is a beloved food product that is consumed by people all over the world. It is made from curdled milk and is usually pressed into a solid form before being aged. While cheese is a good source of calcium and protein, it can also be high in sodium, which can increase the risk of heart disease and stroke. The salt content in cheese varies depending on the type of cheese, the brand, and the region. Cheddar cheese, in particular, has been found to have a high salt content in some studies, with an average of 0.52g of salt per 30g portion, which is more than a packet of crisps. However, there are also lower-sodium cheese options available, such as fresh mozzarella, ricotta, and mascarpone.
| Characteristics | Values |
|---|---|
| Salt content in cheddar cheese | 615 mg/100 g |
| Salt content in branded cheddar cheese | 1.78 g/100 g |
| Salt content in supermarket own brand cheddar cheese | 1.72 g/100 g |
| Salt content in Wyke Farm Super Light Cheddar | 0.37 g/30 g |
| Salt content in Morrisons Wm English Extra Mature Cheddar | 0.39 g/30 g |
| Salt content in M&S Keen's Farmhouse Cheddar Handmade in Moorhayes Farm Somerset | 0.44 g/30 g |
| Salt content in The Co-operative Healthier Choice Mild White Cheese | 0.45 g/30 g |
| Salt content in Waitrose Reduced Fat Lighter Mild Cheese | 0.47 g/30 g |
| Average salt content in cheese | 1.7 g/100 g |
| Number of cheese products surveyed | 772 |
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What You'll Learn
- Cheddar is the most popular cheese in the UK and has a high salt content
- Salt is added to preserve the cheese and enhance its flavour
- Farmhouse Cheddar has a higher salt content than other cheddars
- Low-sodium cheddars are available but may contain artificial ingredients
- Other low-sodium cheeses include mozzarella, ricotta, mascarpone, and cottage cheese
Cheddar is the most popular cheese in the UK and has a high salt content
Cheddar is the UK's most popular cheese, with 46% of survey respondents saying they love it. It is also the world's most popular cheese and is the most studied type of cheese in scientific publications. Cheddar is a relatively hard, off-white or orange cheese with a sharp taste. It originates from the village of Cheddar in Somerset, South West England, where the Cheddar Gorge's caves provided the ideal humidity and steady temperature for maturing the cheese.
Cheddar is produced all over the world, and its style and quality vary greatly. The name "cheddar" is not protected under European Union or UK law, so it can be made and sold under many different brand names, at different ages, and with different colours and tastes. Mild cheddar is popular as an everyday cheese due to its gentle, creamy flavour and ease of slicing. More mature cheddars have a characteristic sweet, nutty flavour.
Cheddar is a natural cheese that is made using "cheddaring", a unique process in which slabs of curd are turned and piled on top of each other in a controlled way to help drain the whey. During the manufacture of cheddar, the curds and whey are separated using rennet, an enzyme complex normally produced from the stomachs of newborn calves. In vegetarian or kosher cheeses, bacterial, yeast or mould-derived chymosin is used.
Cheddar has a high salt content. The mean analytical sodium content of cheddar cheese is 615 mg/100 g, with 95% of samples ranging between 474 and 731 mg/100 g. For reference, it is recommended that adults consume no more than 2,300 milligrams of sodium per day, with certain experts suggesting an even lower intake of closer to 1,500 mg.
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Salt is added to preserve the cheese and enhance its flavour
Salt is added to cheese to preserve it and enhance its flavour. Salt is necessary to remove moisture, preserve the cheese texture, and provide a component of the flavour. The manufacturing process is slower, which allows the moisture to be removed with lower salt addition. Salt also has a preservative effect, which is necessary to ensure microbiological stability during the lengthy maturation period and throughout the shelf life of the product.
Cheddar cheese, in particular, is known to be high in salt. It is the most popular type of cheese in the UK and has the highest number of products in the analysis. On average, it contains 615 mg of sodium per 100 g, with 95% of samples ranging between 474 and 731 mg/100 g. A 30g portion of cheddar contains 0.52g of salt, which is more than a packet of crisps.
Some other types of cheese with high salt content include halloumi, blue cheese, feta, and cottage cheese. Halloumi and imported blue cheese contain the highest amounts of salt, with 2.71 g per 100 g. Feta cheese contains 2.51 g of salt per 100 g, which is more than seawater. Regular cottage cheese is high in sodium, but no-salt-added varieties are available, which generally do not contain more preservatives than salted cottage cheese.
On the other hand, some cheeses are naturally lower in sodium. Fresh mozzarella, for example, is high in moisture and does not require salt for preservation or moisture removal. It only contains 85 mg of sodium per ounce. Ricotta cheese is also relatively low in sodium, with 136 mg of sodium per half-cup, and it is usually consumed with other ingredients that provide flavour. Mascarpone cheese is another option, with only 15 mg of sodium per tablespoon.
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Farmhouse Cheddar has a higher salt content than other cheddars
Salt is an essential component of cheese, but some varieties contain worryingly high levels. For instance, a 2012 survey by Consensus Action on Salt and Health (CASH) found that cheddar has an average of 0.52 grams of salt in each 30g portion—more than a packet of crisps.
Farmhouse Cheddar, in particular, tends to have a higher salt content than other cheddars. For example, the Morrisons Smooth & Tangy Farmhouse Cheddar contains 0.63g of salt per 30g portion, while the Waitrose West Country Farmhouse Cheddar contains 0.58g. This is because Farmhouse Cheddar is handmade using a traditional recipe and process, requiring salt to be added by hand. The salt is necessary to carry the strong and characteristic flavour of Farmhouse Cheddar, as well as to ensure microbiological stability during the lengthy maturation period and throughout the shelf life of the product.
While salt is necessary to remove moisture, preserve the cheese texture, and provide flavour, some manufacturers add more salt than is needed. This is particularly true for processed cheese slices, which are popular with children. For instance, Iceland Cheese Food Slices contain 0.56g of salt per 20g portion (2.8g of salt per 100g).
However, not all cheeses are high in salt. Fresh cheeses with high moisture content, such as ricotta, mozzarella, and mascarpone, do not require salt for preservation or moisture reduction. These cheeses are still flavourful due to the other ingredients in the dishes they are used in.
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Low-sodium cheddars are available but may contain artificial ingredients
Cheddar cheese is known to be high in salt, with an average sodium content of 615 mg/100 g. The high salt content in cheddar is due to the need for salt in removing moisture, preserving texture, and providing flavour.
While some cheeses, such as ricotta, mozzarella, and mascarpone, are naturally lower in sodium, other cheeses, like cheddar, are often produced with added salt. This has prompted manufacturers to offer reduced-sodium cheeses, including cheddar. However, it is important to note that these low-sodium cheddars may contain artificial ingredients to compensate for the lack of salty flavour. For example, Hoosier Hill Farm offers a cheddar cheese powder that is free from artificial colours but contains "natural flavours" and "natural" colourings made from paprika and annatto seeds.
When it comes to low-sodium cheddar, it is worth noting that some manufacturers may use artificial ingredients to enhance flavour. While these products may help reduce sodium intake, it is important to be aware of the potential presence of artificial additives. It is always recommended to read the nutrition label and ingredient list to make an informed choice.
Instead of opting for low-sodium cheddar, one could consider naturally lower-sodium cheeses. For instance, fresh mozzarella, commonly used in Italian cuisine, is a high-moisture cheese that does not require salt for preservation or moisture removal. Similarly, ricotta, a versatile cheese used in dishes like lasagna, has a relatively low sodium content of 136 mg per half-cup. These naturally lower-sodium options allow cheese lovers to enjoy their favourite dishes without the addition of artificial ingredients.
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Other low-sodium cheeses include mozzarella, ricotta, mascarpone, and cottage cheese
Cheddar cheese is considered to have a high salt content. The average sodium content of cheddar cheese is 615 mg/100 g, with 95% of samples ranging between 474 and 731 mg/100 g.
While it is true that some cheeses are packed with salt, there are also plenty of low-sodium options. For example, mozzarella, ricotta, mascarpone, and cottage cheese.
Mozzarella is a high-moisture, fresh cheese that does not require the use of salt to remove moisture or facilitate aging. However, it is important to note that more processed mozzarella varieties, often pre-sliced or shredded, are typically higher in sodium to inhibit spoilage. The softer mozzarella that is sold in liquid is the variety with the lowest sodium content. Fresh mozzarella cheese will only set you back 85 mg of sodium per ounce, or 138 mg per ounce if you opt for the unsalted variety.
Ricotta is another cheese that does not require salt for preservation or moisture reduction. It is consumed fresh and has a high moisture content, so other ingredients in a dish usually provide the flavor. Ricotta contains 123 mg of sodium per serving, or 136 mg per half-cup.
Mascarpone is a creamy, buttery cheese that is relatively high in fat but low in sodium, with only 15 mg of sodium per tablespoon.
Cottage cheese, in its low-sodium version, is a versatile option that pairs well with fruits and vegetables. While regular cottage cheese might be high in sodium, there are no-salt-added varieties available that generally do not contain more preservatives than salted cottage cheese. These low-sodium varieties can have as little as 29 mg of sodium per cup, or 15 mg per serving.
Other low-sodium cheeses include Swiss cheese, Monterey Jack, and farmer's cheese.
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Frequently asked questions
Yes, cheddar cheese is high in salt. It is the most popular cheese in the UK and has the highest number of products in the analysis. On average, it contains 0.52g of salt per 30g portion, which is more than a packet of crisps.
Salt is added to cheese to act as a preservative and to remove moisture. It also contributes to the flavour, texture, structure, shelf life, and safety of the cheese.
Yes, there are several naturally lower-sodium cheeses available, such as fresh mozzarella, ricotta, mascarpone, and cottage cheese.
It is recommended that adults consume no more than 2,300 milligrams of sodium per day. However, certain experts suggest an even lower intake of around 1,500 mg, especially for individuals with high blood pressure, kidney disease, or other health conditions affected by salt intake.
