Bushra Griffith
Cheese is a tasty treat, but it can be high in sodium, which can cause health issues when eaten in excess. Luckily, there are plenty of low-sodium cheeses that can be enjoyed as part of a balanced diet. The U.S. Food and Drug Administration recommends a daily sodium intake of 2,300 milligrams, and a serving of cheese with 115 milligrams or less of sodium is considered low. Some examples of low-sodium cheeses include ricotta, fresh mozzarella, mascarpone, Swiss cheese, goat cheese, and cream cheese. These cheeses can be enjoyed in a variety of dishes, from salads to sandwiches to Italian cuisine. For those who love melted cheese, it's good to know that some of these low-sodium options, like ricotta, mozzarella, and Swiss cheese, are known for their melting properties.
| Characteristics | Values |
|---|---|
| Type of Cheese | Brick Cheese, Cream Cheese, Fresh Mozzarella, Goat Cheese, Mascarpone, Monterey Jack, Parmesan, Ricotta, Swiss Cheese |
| Sodium Content | 40-180 mg per serving |
| Serving Size | 5-30 grams |
| Calories | 40-352 |
| Fat | 1-17 g |
| Carbohydrates | 0-12 g |
| Sugar | 0-5 g |
| Fiber | 0-4 g |
| Protein | 4-30 g |
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What You'll Learn
Fresh mozzarella
Mozzarella is a stretched-curd cheese that melts very well. It is commonly used as a pizza topping or in grilled cheese sandwiches. When making pizza, people tend to use low-moisture mozzarella, which is not true mozzarella but rather a type of cheese called kashkaval or something similar. This type of cheese is also a stretched-curd cheese, and while it does not have the amazing layered effect of cream sandwiched within, it allows the melted cheese to stretch a long way.
It is important to note that the sodium content of cheese can vary by brand, even for the same type of cheese. Additionally, some manufacturers of low-sodium cheeses may use artificial ingredients to make up for the lack of salty flavor. Therefore, it is always a good idea to check the nutrition label to know the exact sodium content of the cheese you are purchasing.
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Swiss cheese
While Swiss cheese is a low-sodium option, it is important to note that not all Swiss cheeses are created equal. The sodium content can vary depending on the brand and specific type of Swiss cheese. Therefore, it is always a good idea to check the nutrition label to determine the exact sodium content.
In addition to Swiss cheese, there are several other low-sodium cheese options available. Fresh mozzarella, for example, is high in moisture and does not use salt during the aging process. It typically has around 40mg of sodium per ounce. Another option is ricotta, which is also very low in sodium, with only about 70mg of sodium per 2 tablespoons. It is a great substitute for cottage cheese in recipes and can be enjoyed on toast, crackers, or even grilled peaches.
When choosing low-sodium cheeses, it is important to read labels and compare sodium content. Some other low-sodium cheeses include goat cheese, cream cheese, and brick cheese. However, it is worth noting that while these cheeses are lower in sodium, they may still contain a significant amount, so moderation is key. Additionally, some manufacturers may use artificial ingredients to make up for the lack of salty flavour in reduced-sodium cheeses.
Overall, for those watching their sodium intake, Swiss cheese is a delicious and versatile option that can be enjoyed in a variety of dishes while still maintaining a healthy diet.
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Ricotta
While ricotta is a low-sodium cheese, it does not melt in the same way that other cheeses, like mozzarella and cheddar, do. This is due to the different interactions between casein molecules in the cheese.
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Mascarpone
When stored in the fridge, mascarpone should be used within a week of opening. It can also be frozen for up to 3-4 months, although this may affect its creamy texture and flavour. Mascarpone is typically found in the fresh cheese or deli section of grocery stores, and is usually sold in small plastic containers.
Overall, mascarpone is a delicious and creamy low-sodium cheese that can be used in a variety of dishes, adding a rich and velvety flavour.
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Goat cheese
One way to enjoy melted goat cheese is to choose a supple and moist variety, such as Italian fontina, mozzarella, or Gruyère. These types of goat cheese have a higher moisture content, which allows them to melt beautifully over burgers, mac and cheese, or nachos. For a more robust melting experience, grilling or pan-frying a firm variety like halloumi will result in delicious, toasty cheese that can be the star of your dish.
In addition to its low sodium content, goat cheese offers several health benefits. It is generally lower in fat and calories than other cheeses, making it a healthier option for weight-conscious individuals. Goat cheese is also easier to digest than cow's milk cheese due to its lower lactose content, which is good news for those with lactose intolerance. Furthermore, goat cheese is a good source of essential nutrients such as calcium, protein, and vitamins A and K.
When incorporating goat cheese into your recipes, consider using it as a topping or filling. It pairs well with a variety of ingredients, including crackers, sandwiches, salads, pasta dishes, and filled dough. For a tasty treat, try stuffing goat cheese into dates, wrapping them in bacon, and baking them until melted. You can also experiment with using goat cheese in place of feta, as it has a similar texture and behaviour, but with a milder flavour.
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Frequently asked questions
Some cheeses that are low in sodium and melt well include Swiss cheese, mozzarella, and brick cheese.
Swiss cheese contains about 53-60 mg of sodium per ounce.
Fresh mozzarella contains about 40-85 mg of sodium per ounce.
