Frederic Melton
While cheese is a tasty treat, it can be high in sodium, saturated fat, and dietary cholesterol. This means that eating too much cheese can contribute to increased blood pressure, which is a risk factor for heart disease and stroke. However, cheese also has several health benefits, including providing vitamin B12, phosphorus, zinc, vitamin A, and probiotics. So, which cheeses can you eat if you're watching your salt intake? Swiss cheese is a popular choice, as it has a naturally lower sodium content than other cheeses. Other low-sodium options include goat cheese, cottage cheese, ricotta, mascarpone, mozzarella, and some parmesans.
| Characteristics | Values |
|---|---|
| Recommended daily sodium intake | 2,300 mg |
| Low-sodium threshold | _<co: 4>140 mg per serving |
| Swiss cheese | 53 mg per ounce |
| Goat cheese | 118 mg per ounce |
| Ricotta | 136 mg per half-cup |
| Cottage cheese | 29 mg per cup (low-fat, no-sodium-added) |
| Muenster | Low in sodium and fat |
| Cantenaar | Half the salt and fat of regular aged gouda |
| Fresh cheeses | Lower in sodium |
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What You'll Learn
Swiss cheese
According to the FDA, anything under 140mg of sodium per serving is considered low sodium. While cheese does not have the best reputation health-wise, it can be enjoyed in moderation as part of a balanced and healthy diet. Swiss cheese is a popular choice for those looking to reduce their salt intake, as it naturally contains lower levels of sodium compared to other cheeses. For example, one ounce of Swiss cheese contains 53mg of sodium, whereas the same amount of Cheddar contains 185mg. Swiss cheese is a nutty-tasting, protein-rich option that can be enjoyed in sandwiches, French onion soup, casseroles, dips, tarts, and fondue.
Other low-sodium cheeses include cottage cheese, ricotta, goat's cheese, mascarpone, Emmentaler, Gruyere, and fresh Mozzarella.
Gouda, while not as widely available internationally, is also an option—for example, Cantenaar is an aged gouda that has about half the salt and fat content of a regular aged gouda. It is recommended to check the nutritional labels of cheeses, as some "low-salt" options may still contain relatively high levels of sodium.
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Ricotta
While cheese is often thought of as a food to avoid when reducing sodium intake, some varieties can fit into a low-sodium diet. Ricotta cheese, for instance, is a delicious and versatile option with only 136 mg of sodium per half-cup serving. This makes it a great choice for those watching their salt intake, as long as the other ingredients used in their dishes are also low in sodium.
For those who prefer to buy their ricotta, there are store-bought options available. However, it is important to read the labels carefully as some varieties may be higher in sodium. When purchasing ricotta or any other cheese, look for options that specify "no salt added" or "no sodium added" to ensure they are truly low in sodium content.
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Goat's cheese
While cheese is a great source of protein, calcium, vitamin B12, phosphorus, zinc, and vitamin A, it is often cautioned against for its high sodium, saturated fat, and cholesterol content. High levels of sodium in the diet can contribute to increased blood pressure, which is a major risk factor for heart disease and stroke. Thus, it is important to be mindful of your salt intake and opt for low-sodium cheeses.
Goat cheese, or chèvre, is renowned for its distinct tangy and salty flavour. Its characteristic saltiness is a defining feature that sets it apart from other cheeses. However, compared to cow's milk, goat milk naturally contains a higher concentration of minerals, including sodium chloride (salt). The cheesemaking process also involves adding salt to the curds to facilitate moisture removal and flavour development, and the amount of salt added depends on the desired saltiness level. As goat cheese ages, the saltiness intensifies due to moisture evaporation.
Despite its higher salt content, goat cheese contains less sodium than more savoury options, with 118 mg per ounce. It also provides 13% of your daily vitamin A needs, with 115 micrograms (mcg) in one ounce. Goat cheese is a versatile ingredient that can be enjoyed on cheese boards, in crostini, baked goods, spreads, salads, dips, mashed potatoes, pasta, and sandwiches.
It's important to note that the manufacturing conditions and region of production can influence the salt content in goat cheese. Different regions have unique cheesemaking traditions and preferences, and the diet of the goats can affect the mineral content of their milk. Goats that graze on salty vegetation may produce milk with a higher salt concentration, resulting in saltier cheese.
When it comes to low-sodium cheeses, Swiss cheese often tops the list due to its naturally lower sodium content. Other low-sodium options include cottage cheese, ricotta, mozzarella, mascarpone, and fresh cheeses like mozzarella and cream cheese. Remember to check the nutritional labels, as salt content can vary among different brands and types of cheese.
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Cottage cheese
According to a registered dietitian, some of the best low-sodium cheeses include cottage cheese, ricotta, Swiss cheese, goat cheese, and fresh mozzarella.
When choosing a cottage cheese, it is important to read the nutritional labels to compare sodium content and choose one that fits your needs. Look for options with no added salt, as these will be the lowest in sodium. For example, Hood Cottage Cheese offers a no-salt-added option that is also low in fat and has no added sugar.
In addition to cottage cheese, there are several other low-sodium cheese options available. Swiss cheese, for example, has a naturally lower sodium content compared to other cheeses, with only 53 mg of sodium per ounce, compared to 185 mg in the same amount of cheddar. Goat cheese is another good option, with a tangy and slightly sweet flavor and only 118 mg of sodium per ounce. It also provides some vitamin A, with 115 micrograms (mcg) in one ounce.
When incorporating cheese into your diet, it is important to do so in moderation. While cheese can be part of a balanced and healthy diet, it should not be consumed in large quantities due to its sodium, saturated fat, and dietary cholesterol content. By choosing low-sodium cheese options and being mindful of portion sizes, you can enjoy the taste and nutritional benefits of cheese while maintaining a healthy salt intake.
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Mozzarella
Overall, mozzarella is a delicious and healthy cheese option that can be enjoyed as part of a balanced diet while being mindful of sodium intake.
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Frequently asked questions
According to a registered dietitian, Swiss cheese is a popular choice due to its naturally lower sodium content. It has 53 mg of sodium per ounce, compared to 185 mg in the same amount of cheddar. Swiss Villa Cheese is one brand that offers low-salt Swiss cheese.
Goat cheese is another option, with 118 mg of sodium per ounce.
Other low-salt cheeses include Emmentaler, Gruyere, mascarpone, mozzarella, ricotta, cottage cheese, and Muenster.
According to the FDA, anything under 140mg of sodium per serving is considered low sodium.
Some recipes that use low-salt Swiss cheese include Mushroom-Swiss Turkey Burgers, sandwiches, French onion soup, casseroles, dips, tarts, and fondue.
Low-salt ricotta can be used in Eggplant Lasagna Rolls and Fig & Ricotta Overnight Oats.
