Cheese And Sodium: Low-Salt Options

Cheese is a beloved food product, but it can be high in sodium. High sodium intake is linked to high blood pressure, stroke, heart disease, kidney disease, and kidney stones. However, not all cheeses are created equal when it comes to sodium content. This article will explore the topic of low-sodium cheeses, providing insight into which varieties are lower in salt and how to make healthier choices for those who need to monitor their salt intake.

Swiss cheese

When it comes to its nutritional content, Swiss cheese is a good option for those who need to monitor their salt intake. According to the FDA, a product is considered low sodium if it contains less than 140mg of sodium per serving. Swiss cheese falls into this category, with only 53mg of sodium per ounce, making it a perfect choice for a low-sodium diet. It is also lower in sodium compared to other cheeses, which typically have higher salt content. This characteristic of Swiss cheese is especially beneficial for individuals with high blood pressure.

In addition to its low sodium content, Swiss cheese has other nutritional attributes. It is an excellent source of calcium, providing 19% of the daily recommended value per ounce. Furthermore, Swiss cheese and other Alpine cheeses like Emmental and Gruyere have lower carbohydrate content than many other types of cheese. This feature makes them suitable for individuals with diabetes or those following a ketogenic diet.

Overall, Swiss cheese is a nutritious option, particularly for those conscious of their sodium intake. Its low sodium content, high calcium, and low carbohydrate levels make it a healthier cheese option for individuals with specific dietary needs.

Mozzarella

The softer, fresh mozzarella that is sold in liquid is the variety with the lowest sodium content. More processed varieties that are pre-sliced or shredded are typically higher in sodium to inhibit spoilage.

Goat cheese

• Sodium: 6% of the Daily Value (DV)
• Calcium: 3% of the DV

Goat's milk has more medium-chain fatty acids than cow's milk. These types of fats are rapidly absorbed into the body and are less likely to be stored as fat.

Crumbled goat cheese can be added to salads, pizzas, and eggs. Whipped goat cheese makes a delicious dip for fruit or vegetables.

Cream cheese

If you're looking for a low-sodium alternative to cream cheese, you might want to consider mascarpone cheese. Mascarpone is an Italian cheese made from fresh cream. It has a high-fat content, typically around 70%low in sodium. A similar amount of mascarpone cheese typically contains around 20-30 milligrams of sodium, which is significantly less than the 70+ milligrams found in cream cheese.

Mascarpone has a creamy, slightly sweet flavor with a smooth and velvety texture. It is similar to cream cheese in taste but is less tangy and has a milder flavor. It can be used as a substitute for cream cheese in both sweet and savory dishes, providing a rich and creamy taste.

However, it's important to note that the sodium content of mascarpone cheese can vary depending on the brand and the recipe used to make it. Therefore, it's always a good idea to check the nutrition label on the packaging to get the most accurate information.

Ricotta

A 1-ounce (28-gram) serving of whole milk ricotta contains 1.4% of the daily value (DV) of sodium, which is about 35mg of sodium. This is considered a low-sodium food, according to the FDA's guidelines of less than 140mg of sodium per serving.

If you want to make your own low-sodium ricotta at home, you only need two ingredients: milk and lemon juice or white vinegar. You will also need some basic kitchen equipment, such as a large pot, a strainer, and a cheesecloth. The process is simple and only takes about 30 minutes. First, add the milk and vinegar or lemon juice to the pot and stir well. Bring this mixture to a boil, and you will see the curds and whey start to separate. Remove the pot from the heat and let it cool for 20 minutes. Next, place the strainer in the sink or over a bowl and line it with the cheesecloth. Pour the contents of the pot into the strainer, and the whey will be strained out, leaving only the ricotta cheese. Let the ricotta strain for 5 to 10 minutes, or until it reaches your desired consistency. You can then enjoy it immediately or store it in an airtight container in the refrigerator for up to a week.

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