Randy Chandler
While cheese is often considered a food to avoid when reducing sodium intake, it is possible to find low-sodium cheese options. According to the FDA, anything under 140mg of sodium per serving is considered low sodium. Salt is a necessary preservative in cheese, preventing the growth of harmful pathogens, but some cheese varieties contain less added salt than others. Fresh cheeses like cottage cheese, mozzarella, ricotta, mascarpone, and cream cheese are naturally low in sodium, as they are consumed fresh and have high moisture content, so salt is not needed for preservation. Swiss cheese and its variants like Emmentaler and Gruyere also require less salt in their recipes. Aged cheeses tend to have higher sodium content, but some aged Goudas have less salt.
| Characteristics | Values |
|---|---|
| Sodium-free cheese | Cheese is not available without sodium. |
| Low-sodium cheese | Ricotta, mascarpone, mozzarella, Swiss, Parmesan, cream cheese, cottage cheese, Emmentaler, Gruyere, Cantenaar (a type of Gouda) |
| Recommended daily sodium intake | 2300 mg, with certain experts suggesting closer to 1500 mg |
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What You'll Learn
There is no such thing as sodium-free cheese
Some cheeses that are naturally low in sodium include Swiss, goat, brick, ricotta, and fresh mozzarella. Cream cheese, including light and skim varieties, is also low in sodium. Swiss-style cheeses like Emmentaler and Gruyere require less salt in their recipes. Fresh cheeses are also a good option, as salt is higher in aged cheeses.
Some specific examples of low-sodium cheeses include ricotta, which has only 136 mg of sodium per half-cup, and mascarpone, which has only 15 mg of sodium per tablespoon. Fresh mozzarella is also a good option, with only 85 mg of sodium per ounce.
While cheese can be included in a low-sodium diet, it is important to consume it in moderation and to check the nutrition labels to ensure that the sodium content is on the lower side. It is recommended that adults eat no more than 2,300 milligrams of sodium per day, with some experts suggesting an even lower intake, especially for those with certain health conditions.
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Low-sodium cheese options
While it is important to watch your sodium intake, it is nearly impossible to find cheese that is entirely sodium-free. This is because salt is a necessary preservative in cheese, preventing the growth of harmful pathogens. However, some cheeses contain much less sodium than others, and can be enjoyed in moderation as part of a low-sodium diet.
One of the best ways to find lower-sodium cheeses is to check the nutrition labels on the packaging. According to the FDA, anything under 140mg of sodium per serving is considered low sodium. It is recommended that adults consume no more than 2,300 milligrams of sodium per day, with some experts suggesting an even lower intake of closer to 1,500 milligrams, especially for those with certain health conditions.
Some examples of low-sodium cheeses include:
- Ricotta: A versatile cheese that can be used in both sweet and savoury dishes, ricotta contains only 123-136 mg of sodium per half-cup.
- Mozzarella: Fresh mozzarella is a good low-sodium option, with only 85-138 mg of sodium per ounce.
- Cream cheese: This high-moisture cheese is distributed and eaten fresh, so it doesn't require salt for preservation. It typically contains 48 mg of sodium per serving.
- Swiss: Swiss cheese is naturally low in sodium and can be enjoyed in dishes like Mushroom-Swiss Turkey Burgers or an Asparagus and Swiss Cheese Frittata.
- Mascarpone: While relatively high in fat, mascarpone contains only 15 mg of sodium per tablespoon. A little bit goes a long way, so a small amount can be satisfying.
- Parmesan: Used in small amounts, Parmesan can be a good low-sodium option.
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Health concerns associated with high sodium intake
While cheese is often considered a food to avoid when reducing sodium intake, some varieties are lower in sodium than others. Salt is a necessary ingredient in cheese to prevent the growth of harmful pathogens and to enhance flavour. However, some cheeses require less salt, such as fresh cheeses, Swiss cheese, and mascarpone.
High sodium intake is associated with several health concerns. Firstly, it can lead to increased blood pressure, which is a major risk factor for cardiovascular diseases, including heart disease and stroke. These are leading causes of death in many countries, including the United States. Additionally, excessive sodium intake has been linked to an increased risk of gastric cancer, obesity, osteoporosis, Meniere’s disease, and kidney disease. According to the World Health Organization, reducing sodium intake is one of the most cost-effective ways to improve health and prevent non-communicable diseases.
Most sodium in the diet comes from processed and restaurant foods. On average, Americans consume more than 3,300 milligrams of sodium per day, exceeding the recommended limit of 2,300 milligrams for adults. Certain individuals, such as those with high blood pressure or kidney disease, may need to further restrict their sodium intake to around 1,500 milligrams per day.
To maintain a healthy sodium intake, it is important to read nutrition labels and be mindful of the sodium content in the foods you consume. While cheese can be a part of a low-sodium diet, it is crucial to choose lower-sodium varieties, such as those mentioned earlier, and consume them in moderation. Additionally, combining cheese with other low-sodium ingredients can help create balanced meals that align with a heart-healthy eating pattern.
In summary, while cheese may not be completely sodium-free, making informed choices and opting for lower-sodium varieties can help individuals manage their sodium intake and mitigate the health risks associated with excessive sodium consumption.
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Nutritional benefits of cheese
Cheese is a whole food, and whole foods are generally considered healthy. It is a good source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. The calcium and protein in cheese are great for building strong bones and muscles. Calcium can help developing bones grow stronger and prevent osteoporosis in older people. Vitamins A, D, K, and zinc in cheese also contribute to bone health.
Cheese contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease, and may reduce inflammation. A 2016 study showed that the blood vessels of participants who ate cheese were healthier than those who ate pretzels or soy cheese. Fermented dairy products such as cheese and yogurt have been shown to have a positive effect on cardiovascular health.
Some studies have also shown that cheese may have benefits in preventing strokes and weight changes, especially when replacing red meat in the diet. A 2015 Danish study found that children with an above-average dairy intake were more likely to be cavity-free after three years than those with a below-average intake.
While cheese is a nutritious food, it is also high in saturated fat and sodium, so it should be consumed in moderation as part of a healthy diet. There are, however, low-sodium cheese options available, such as mascarpone, ricotta, mozzarella, Swiss, and cream cheese.
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Salt as a necessary ingredient in cheese-making
While it is possible to find low-sodium cheeses, it is not possible to make cheese without salt entirely. Salt is a necessary ingredient in cheese-making for several reasons. Firstly, it helps to control the growth of bacteria and prevents the cheese from spoiling. This is especially important for aged cheeses, as salt inhibits the growth of pathogenic bacteria and acts as a natural preservative, ensuring that the cheese can be safely stored and enjoyed for longer periods.
Secondly, salt plays a crucial role in developing the texture and appearance of the cheese. It helps to dry the curds, regulate moisture, and form a good rind. In soft cheeses, salt is added after the curd is formed to ensure a smooth, creamy texture. In hard cheeses, salt encourages the curd to expel more whey, resulting in a denser, firmer texture that allows the cheese to age properly. Salt can also influence the colour of certain cheeses, making blues like Stilton or Gorgonzola more pronounced and enhancing the natural yellow or orange in cheddars.
Thirdly, salt enhances the flavour of the cheese. It balances out the inherent sourness from lactic acid produced during fermentation, highlights the natural flavours of the milk and bacteria cultures used, and helps create a harmonious taste profile. The longer the cheese ages, the more salt is needed to develop a robust taste.
Finally, salt is essential in the cheesemaking process as it helps to slow down the fermentation rate, creating a consistent product. It also enables cheesemakers to encourage certain moulds to dominate, such as blue mould, which tolerates higher salt environments.
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Frequently asked questions
No, there isn't. Salt is a necessary ingredient in cheese to prevent the growth of harmful pathogens and to enhance flavour.
Some cheeses that are lower in sodium include ricotta, cottage cheese, mascarpone, mozzarella, Swiss cheese, and cream cheese.
According to the FDA, anything under 140mg of sodium per serving is considered low-sodium.
It is recommended that adults consume no more than 2,300 milligrams of sodium per day, with some experts suggesting an even lower intake of closer to 1,500 milligrams, especially for those with certain health conditions.
Yes, cheese contains saturated fat and dietary cholesterol, which may increase the risk of heart disease when consumed in excessive amounts. It is important to consume cheese as part of a balanced diet.
