Cheese Without Salt: Is It Possible?

Cheese is one of the most popular foods in the world, but it's also one of the saltiest. Salt is added to cheese during production to stop bacteria from growing, control moisture, improve texture, and enhance taste. While it's impossible to find cheese with absolutely no salt, there are several low-sodium options available. These include Swiss cheese, fresh mozzarella, ricotta, goat cheese, and cream cheese. For those on a low-sodium diet, it's important to check nutrition labels and be mindful of serving sizes to ensure you're staying within the recommended daily sodium intake.

Characteristics of Low-Sodium Cheeses

Low-sodium cheese options

Cheese is one of the most versatile foods out there, but it can be a concern for those on a low-sodium diet. Salt is added to cheese for several reasons, including to stop bacteria from growing, control moisture, improve texture, and enhance taste. However, there are plenty of low-sodium cheese options that you can enjoy without worry. Here are some of the best choices:

Swiss Cheese

Swiss cheese, with its distinctive holes, is one of the most famous cheeses globally, and it's also one of the lowest in sodium. The manufacturing process for Swiss cheese is slower, which means less salt is needed. Look for varieties like Emmentaler and Gruyere, which require less salt in their recipes.

Fresh Mozzarella

When it comes to mozzarella, opt for fresh mozzarella, which is high in moisture and doesn't use salt during the aging process. It's often sold in containers of liquid to keep it fresh. A single, one-ounce serving can have as little as 40 milligrams of sodium. Just be sure not to confuse it with the shredded, processed variety, which is typically higher in sodium.

Cream Cheese

Cream cheese, a staple on bagels and in cheesecakes, is made from cream instead of milk, and it's surprisingly low in sodium. A one-ounce serving can have as few as 53 milligrams of sodium. Enjoy it with sweet or savoury foods.

Goat Cheese

Goat cheese, also known as Chevre, is a soft, neutral-flavoured cheese that pairs well with both savoury and sweet dishes. It's also spreadable, making it a great addition to a charcuterie board. Goat cheese is a good option for those with lactose intolerance, as goat milk has less lactose than cow's milk. A one-ounce serving typically contains between 100 and 130 milligrams of sodium.

Ricotta

Ricotta is a versatile cheese that can be used in both sweet and savoury dishes, from lasagna to manicotti to eggplant rolls. Because it is consumed fresh and has a high moisture content, ricotta doesn't require salt for preservation or moisture reduction. A half-cup serving contains about 123-136 milligrams of sodium.

Mascarpone

While mascarpone cheese is relatively high in fat, it is low in sodium, with only about 15 milligrams of sodium per tablespoon. A little goes a long way with this soft cheese, so a small amount can add a lot of flavour to dishes like Mascarpone and Berries Toast or Creamy Spinach Pasta.

No-Sodium-Added Cottage Cheese

Regular cottage cheese can be high in sodium, but you can find no-salt-added varieties that are just as delicious and don't contain any more preservatives than their salted counterparts. These can have as little as 29 milligrams of sodium per cup.

Brick Cheese

Brick cheese, a Wisconsin original, is a mild-flavoured cheese similar to white American cheddar. It's cooked at a higher temperature, resulting in a creamy texture. While it's not the lowest in sodium, it's a decent option, with about 160 milligrams of sodium per ounce.

When choosing low-sodium cheeses, remember to read the nutrition labels carefully, as sodium content can vary between brands and types of cheese.

Salt-free cheese alternatives

Cheese is a beloved dairy product, but its high salt content can be a problem for those who need to watch their sodium intake. The good news is that there are several low-sodium cheese options available, and some varieties are naturally lower in sodium than others. Here are some salt-free cheese alternatives to consider:

Swiss Cheese

Swiss cheese, particularly the Emmental variety, is one of the lowest-sodium cheeses available. This famous cheese, known for its holes or "eyes," originated in the Emmental region of Switzerland. The manufacturing process is slower, which results in lower salt content. A single 1-ounce serving of Emmental Swiss cheese contains about 60 milligrams of sodium.

Fresh Mozzarella

When it comes to mozzarella, opt for the fresh variety, which is high in moisture and doesn't use salt during aging. It's often sold in containers of liquid, such as water, brine, or whey, to keep it fresh. A 1-ounce serving of fresh mozzarella can have as little as 40 milligrams of sodium.

Cream Cheese

Cream cheese, a staple on bagels and in desserts, is also very low in sodium. Made from cream instead of milk, it pairs well with both sweet and savoury dishes. A 1-ounce serving typically contains around 53 milligrams of sodium.

Goat Cheese

Goat cheese is a soft, neutral-flavoured cheese that's perfect for savoury salads and sandwiches, as well as sweet treats. It's also a great option for those with lactose intolerance, as goat milk contains less lactose than cow's milk. Goat cheese typically has between 100 and 130 milligrams of sodium per 1-ounce serving.

No-Salt-Added Cottage Cheese

Regular cottage cheese can be high in sodium, but opting for the no-salt-added varieties can significantly reduce the sodium content. These versions generally don't contain more preservatives than their salted counterparts.

Ricotta Cheese

Ricotta is another excellent option for those seeking a low-sodium cheese. Because it is consumed fresh and has a high moisture content, it doesn't require salt for preservation or moisture reduction. It's also quite versatile and can be used in dishes like lasagna, manicotti, and eggplant rolls. A half-cup serving of ricotta typically contains about 123-136 milligrams of sodium.

Mascarpone Cheese

Although mascarpone cheese is relatively high in fat, it is low in sodium, with only about 15 milligrams of sodium per tablespoon. A little goes a long way with this creamy, buttery cheese, making it a satisfying option for those watching their sodium intake.

In addition to these cheese options, it's worth noting that some creative swaps can be made using alternatives like butternut squash, which can be grated or pureed to mimic the texture and appearance of cheese in dishes. Nutritional yeast can also be added to enhance the cheesy flavour in recipes.

Health benefits of low-sodium cheese

When it comes to cheese, there are many varieties to choose from, and for those conscious of their salt intake, low-sodium cheese is an option that offers several health benefits. A simple Google search for "what kind of cheese has no salt?" reveals that while truly salt-free cheese is hard to come by, there are many options available with reduced sodium content.

Typically, cheese is considered a high-sodium food, and while it is a great source of protein and calcium, the salt content can be a concern for those with high blood pressure or heart disease. This is where low-sodium cheese steps in as a healthier alternative. The reduced salt content in these cheeses can help lower blood pressure and reduce the risk of cardiovascular disease. According to the American Heart Association, too much sodium can lead to water retention, which increases blood pressure and puts a strain on the heart and blood vessels. By opting for low-sodium cheese, individuals can still enjoy the taste and nutritional benefits of cheese while supporting their heart health.

Additionally, low-sodium cheese can be beneficial for those with kidney disease or those at risk of developing it. A diet high in salt can lead to kidney damage over time, as the kidneys work harder to filter and eliminate excess sodium from the body. Reducing salt intake can help take the pressure off these vital organs and improve kidney function. For those with diabetes, low-sodium cheese can also be a wise choice. High sodium intake is linked to increased insulin resistance, which is a key factor in the development of type 2 diabetes. By choosing low-sodium options, individuals with diabetes can help manage their blood sugar levels more effectively.

While cheese is often associated with high fat and calorie content, low-sodium cheese can be a great option for those looking to maintain a healthy weight. The reduced salt content can help curb cravings and overconsumption, as salt is known to stimulate the appetite. Additionally, the high protein content in cheese promotes satiety, helping individuals feel fuller for longer and reducing the urge to snack between meals. This can support weight management and promote a healthier lifestyle.

In conclusion, low-sodium cheese offers a range of health benefits, from supporting heart health to improving kidney function and weight management. While truly salt-free cheese may be difficult to find, the variety of reduced-sodium options available means that individuals can still enjoy the taste and versatility of cheese while reaping the nutritional advantages. So, the next time you're at the grocery store, consider reaching for a low-sodium cheese option to boost the nutritional profile of your meals.

How to identify low-sodium cheese

While it is challenging to find cheese without any salt, there are several low-sodium options. Here are some tips on how to identify and choose low-sodium cheese:

Check the Nutrition Label

One of the best ways to identify low-sodium cheese is to read the nutrition label on the package. Look for the sodium content per serving, and choose options with lower sodium levels. According to the U.S. Food and Drug Administration (FDA), a serving of cheese with 5% or less of the daily value of sodium (approximately 115 milligrams) is considered low.

Opt for Fresh, High-Moisture Cheeses

Cheeses that are fresh and have a high moisture content often require less salt for preservation or flavour enhancement. Examples include fresh mozzarella, cream cheese, and ricotta. Fresh mozzarella, for instance, is often sold in liquid and has about 40-85 milligrams of sodium per ounce. Similarly, cream cheese is distributed and consumed fresh, resulting in lower sodium content.

Choose Specific Varieties

Some specific varieties of cheese tend to be lower in sodium due to their manufacturing processes or the type of milk used. Here are some options:

• Swiss Cheese: The classic "holey" Swiss cheese is naturally low in sodium due to its slower manufacturing process and the presence of propionic acid, which aids in preservation. It typically has around 53-60 milligrams of sodium per ounce.
• Goat Cheese: Goat cheese is a good choice for those seeking a soft, neutral-flavoured option with lower sodium content. It usually has between 100 and 130 milligrams of sodium per ounce.
• Brick Cheese: This type of cheese is cooked at a higher temperature, resulting in a creamier texture. While not the lowest in sodium, it typically contains around 160 milligrams of sodium per ounce.
• Mascarpone Cheese: This creamy, buttery cheese is relatively high in fat but surprisingly low in sodium, with only about 15 milligrams of sodium per tablespoon.
• No-Sodium-Added Cottage Cheese: Regular cottage cheese can be high in sodium, but you can find varieties with no added salt. These typically have about 29 milligrams of sodium per cup.

In summary, while cheese is often associated with high sodium levels, there are several low-sodium options available. By checking nutrition labels, opting for fresh and high-moisture cheeses, and choosing specific varieties, you can identify and select cheeses that fit within your dietary needs.

Recipes with low-sodium cheese

If you're watching your sodium intake but don't want to give up cheese, there are plenty of low-sodium cheese options to choose from. Here are some recipes and tips to help you include low-sodium cheese in your diet:

Swiss Cheese

Swiss cheese, with its distinctive holes and nutty flavour, is one of the lowest-sodium cheeses available. A single 1-ounce serving of Emmental Swiss cheese has about 53-60 milligrams of sodium. Here are some ways to include Swiss cheese in your diet:

• Mushroom-Swiss Turkey Burgers: A delicious way to enjoy Swiss cheese as part of a reduced-sodium diet.
• Grilled cheese sandwich: Pair Swiss cheese with whole wheat bread to make a classic grilled cheese sandwich.
• Omelet: Incorporate Swiss cheese into an omelet with spinach and mushrooms for a savoury, protein-packed breakfast.

Fresh Mozzarella

Fresh mozzarella, particularly the soft variety sold in liquid, is a high-moisture cheese that doesn't require salt for preservation or aging. It typically has only 40-85 milligrams of sodium per 1-ounce serving. Here are some ways to use fresh mozzarella in your cooking:

• Caprese Salad: Slice fresh mozzarella with tomatoes, basil, and vinaigrette for a classic Caprese salad.
• Grilled Veggie Towers: Recreate a mouth-watering vegetarian appetizer by layering fresh mozzarella with grilled vegetables.
• Pizza: Use fresh mozzarella as a low-sodium pizza topping.
• Sandwiches: Add fresh mozzarella to vegetarian sandwiches for a protein boost.

Ricotta Cheese

Ricotta cheese is a creamy, mild cheese that is naturally low in sodium and high in calcium. It typically has only 70-136 milligrams of sodium per 2 tablespoons or 1/2 cup. Here are some ways to include ricotta in your cooking:

• Lasagna: Use ricotta in traditional lasagna or eggplant lasagna rolls.
• Stuffed Shells: Mix ricotta into stuffed shells for a creamy, nutritious filling.
• Pancakes: Add ricotta to pancake batter for a richer, fluffier texture.
• Toast: Spread ricotta on toast, crackers, or grilled peaches for a delicious snack.

Mascarpone Cheese

Mascarpone cheese is a rich, creamy, and slightly sweet cheese made from whole cream. It is relatively high in fat, but low in sodium, with only about 10-15 milligrams of sodium per tablespoon. Here are some ways to use mascarpone:

• Desserts: Mascarpone is traditionally used in tiramisu and other creamy desserts.
• Savory Dishes: Add mascarpone to risotto or stir it into pasta sauce for a creamy texture.
• Soups and Sauces: Add a dollop of mascarpone to soups or sauces at the end of cooking for extra creaminess.

Cream Cheese

Cream cheese, made from cream instead of milk, is one of the lowest-sodium cheeses available. A 1-ounce serving can have as little as 48-53 milligrams of sodium. Here are some ways to include cream cheese in your diet:

• Bagels: Spread cream cheese on bagels, especially with lox, for a classic combination.
• Cheesecake: Use cream cheese in your favourite cheesecake recipe.
• Dip: Blend cream cheese with plain Greek yogurt, lemon juice, and garlic for a protein-packed dip.
• Marinara Sauce: Add a small amount of cream cheese to marinara sauce for extra creaminess.
• Herbs and Spices: Mix cream cheese with herbs and spices to create a flavorful spread for crackers or raw veggies.

Goat Cheese

Goat cheese is a soft, neutral-flavoured cheese that pairs well with both savoury and sweet dishes. It is also lower in sodium and lactose than many cow's milk cheeses. A 1-ounce serving typically has 100-130 milligrams of sodium. Here are some ways to use goat cheese:

• Salads: Crumble goat cheese over a salad with roasted beets, orange slices, and mixed greens.
• Toast: Spread goat cheese on toast or crumble it over your favourite salad.
• Charcuterie Board: Goat cheese makes a wonderful addition to a charcuterie board, especially when served with figs and other slightly sweet fruits.

Tips for Using Low-Sodium Cheeses:

• Use low-sodium cheese as a flavour enhancer: Instead of large portions, add small amounts of low-sodium cheese to your meals to boost flavour.
• Pair with whole foods: Combine low-sodium cheeses with fresh, whole foods like fruits, vegetables, and whole grains to create balanced, nutrient-dense meals and snacks.
• Experiment with different types: Many low-sodium cheeses are softer cheeses. Experiment with different varieties and ways of adding them to your meals to find what suits your taste and dietary needs.

Frequently asked questions