Cheese And Sodium: The Healthier Options

Cheese is a beloved food product, but it can be high in sodium. Sodium is a big deal when it comes to health, and eating too much salt can lead to high blood pressure, heart disease, stroke, kidney disease and kidney stones. Cheese accounts for about 8% of the sodium in the average American's diet. Luckily, there are plenty of low-sodium cheeses to choose from.

Characteristics of low-sodium cheeses:

Swiss cheese

In addition to its nutritional benefits, Swiss cheese is also lower in sodium than many other popular cheeses. A single slice of Swiss cheese (approximately 1 ounce or 28 grams) contains only 2% of the daily value of sodium. This is significantly less than other types of cheese such as cheddar (8%) and feta (14%).

Despite its lower sodium content, it is important to consume Swiss cheese in moderation as it still contains saturated fat and sodium, which may lead to negative health outcomes if consumed in excess. Nutritionists recommend limiting intake to 1-2 slices (28-56 grams) per sitting to maintain a healthy sodium intake.

Overall, Swiss cheese is a healthy and delicious option that can be enjoyed in sandwiches, croissants, omelettes, and other dishes. Its low sodium content makes it a good choice for individuals who need to monitor their salt intake, but portion sizes should still be considered.

Cream cheese

A serving of cream cheese, which is about 31g or two tablespoons, contains 48mg of sodium. This is significantly lower than other cheeses such as feta, which has 320mg of sodium per ounce.

When choosing a cream cheese, it is always a good idea to read the nutrition label to be aware of the sodium content and make an informed decision, especially if you are on a low-sodium diet.

Goat's cheese

While cheese is a fantastic source of calcium, it is also notoriously high in sodium. However, some cheeses contain less sodium than others. For example, goat's cheese, which has a tangy and earthy taste, is lower in sodium than mozzarella. Goat's cheese is also a good source of protein, with a one-ounce serving providing around 10% of the average adult's daily protein needs. It is also lower in lactose than other types of cheese, making it a good option for those with lactose intolerance.

Mozzarella

The sodium content of mozzarella varies depending on the brand and type. For example, one source states that a single slice of part-skim mozzarella cheese contains approximately 150 mg of sodium. Another source states that one ounce of fresh mozzarella contains 138 mg of sodium.

When compared to other cheeses, mozzarella can be considered a lower-sodium option. For instance, one ounce of cheddar cheese contains about 180 mg of sodium, while feta cheese contains approximately 320 mg.

If you are looking for a low-sodium option to add to your meals, mozzarella is a great choice. It can be enjoyed on its own or added to dishes such as Caprese sandwiches, fresh veggie salads, or pizzas.

Ricotta

A half-cup serving of whole milk ricotta contains 14.2 grams of fat, 8 grams of which are saturated. Sixty-one per cent of the calories in ricotta come from fat, so it is recommended to consume in moderation as part of a balanced diet.

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