Patrick Oconnell
Salt is often added to cheese to remove moisture, preserve the cheese texture, and provide a component of the flavour. However, some cheeses are naturally lower in sodium, including cottage cheese, ricotta, cream cheese, fresh mozzarella, parmesan (if used sparingly), and swiss cheese.
| Characteristics | Values |
|---|---|
| Lower-sodium cheeses | Cottage cheese, ricotta, cream cheese, fresh mozzarella, parmesan, swiss |
| High-sodium cheeses | Halloumi, blues, feta, processed cheeses |
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What You'll Learn
Low-sodium cheeses
While many cheeses are naturally high in sodium, there are some varieties that are lower in sodium. These include cottage cheese, ricotta, cream cheese, fresh mozzarella, parmesan (if used sparingly), and Swiss cheese.
Cottage cheese is a popular choice for a healthy breakfast, but it's important to opt for the no-salt-added varieties, as regular cottage cheese can be high in sodium. Fresh mozzarella is another good option, as it is a high-moisture, fresh cheese that does not require the use of salt to remove moisture or facilitate aging.
If you're looking for a cheese to sprinkle on top of your food, parmesan is a good option, as you tend to use less of it. Swiss cheese is also lower in sodium, as it is cooked longer, which removes some of the salt.
However, it's important to note that some manufacturers of reduced-sodium cheeses use artificial ingredients to make up for the lack of salty flavour. If you're trying to avoid saltier cheeses, it's best to stay away from halloumi, blues, feta, and processed cheeses.
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Fresh mozzarella
If you're looking for other cheeses that are lower in sodium, you could try cottage cheese, ricotta, cream cheese, parmesan (if you use less of it), or Swiss cheese.
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Swiss cheese
Cheese is often salty because salt is used to remove moisture, preserve the cheese texture, and provide flavour. However, some cheeses are naturally lower in sodium, including cottage cheese, ricotta, cream cheese, fresh mozzarella, and parmesan (although only if you use less of it).
If you're looking to avoid saltier cheeses, it's best to stay away from halloumi, blues, feta, and processed cheeses.
Some manufacturers offer reduced-sodium cheeses, but they sometimes use artificial ingredients to make up for the lack of salty flavour.
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Cottage cheese
Cheeses that are often lower in sodium include cottage cheese, ricotta, cream cheese, fresh mozzarella, parmesan (but only if you consider you use less parmesan when you sprinkle it on top of your food) and swiss (which cooks longer and somehow removes some of the salt).
Regular cottage cheese might be high in sodium, so it is recommended to opt for the no-salt-added varieties, which generally don't contain any more preservatives than salt-added cottage cheese. Per serving, no-salt-added cottage cheese has 81 calories, 1 g fat (1 g saturated), 3 g carbs, 15 mg sodium, 3 g sugar, 0 g fibre, and 14 g protein.
When purchasing cottage cheese, it is important to check the ingredients list to ensure that it does not contain added salt or other preservatives. It is also recommended to choose organic or grass-fed cottage cheese whenever possible, as this can provide additional health benefits due to the higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA) found in the milk of grass-fed cows.
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Halloumi, blues, feta, and processed cheeses are salty
While some cheeses are naturally lower in sodium, such as cottage cheese, ricotta, cream cheese, fresh mozzarella, parmesan, and Swiss cheese, others are known for being saltier. These include halloumi, blues, feta, and processed cheeses.
Halloumi is a semi-hard, unripened, brined cheese that is often made from a mixture of goat's and sheep's milk. It has a high melting point, making it suitable for grilling or frying. Its salty flavour comes from the brining process, which involves soaking the cheese in a salt solution.
Blue cheeses, such as Roquefort, Stilton, and Gorgonzola, are characterised by blue veins running through the cheese. These veins are created by the introduction of *Penicillium* mould cultures, which contribute to their distinctively salty and pungent flavour.
Feta, a traditional Greek cheese made from sheep's or goat's milk, is cured and stored in a brine solution, resulting in its salty taste.
Processed cheeses, such as American cheese or cheese spreads, often contain added salt as a preservative and flavour enhancer. They are made from a combination of natural cheeses and other ingredients, such as emulsifiers, to create a consistent texture and flavour.
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Frequently asked questions
Cheeses that are often lower in sodium include cottage cheese, ricotta, cream cheese, fresh mozzarella, parmesan, and swiss cheese.
Cheeses that are higher in sodium include halloumi, blues, feta, and processed cheeses.
The 2020-2025 Dietary Guidelines for Americans recommends that we eat no more than 2,300 milligrams of sodium per day. Some experts suggest an even lower intake of closer to 1,500 milligrams, especially if you have high blood pressure, kidney disease, or other health conditions where eating too much salt is a problem.
Yes, there are plenty of naturally lower-sodium cheeses to choose from. For example, fresh mozzarella is a high-moisture, fresh cheese that does not require the use of salt to remove moisture or facilitate aging.
