Bushra Griffith
Cheese is a delicious addition to many meals, but it can be high in sodium. According to the FDA, anything under 140mg of sodium per serving is considered low sodium. Luckily, there are many cheeses that fall into this category, including Swiss, fresh mozzarella, ricotta, mascarpone, and goat cheese. These cheeses can be found at most grocery stores, though some low-sodium varieties may be harder to find and may need to be purchased online. When shopping for low-sodium cheese, it is important to read the labels, as sodium content can vary between brands, even for the same type of cheese.
| Characteristics | Values |
|---|---|
| Low-sodium cheese options | Swiss cheese, Cream cheese, Mascarpone, Mozzarella, Ricotta, Cottage cheese, Goat cheese |
| Sodium content in Swiss cheese | 53-60mg per ounce |
| Sodium content in Cream cheese | 2 tablespoons contain less than 60mg |
| Sodium content in Mascarpone | 10-15mg per tablespoon |
| Sodium content in Mozzarella | 40mg per ounce |
| Sodium content in Ricotta | 70mg per 2 tablespoons, 123mg per generous portion |
| Sodium content in Cottage cheese | Varies, low-sodium options available |
| Sodium content in Goat cheese | 118mg per ounce |
| Sodium content in Cheddar | 180-185mg per ounce |
| Sodium content in Feta | 320mg per ounce |
| Sodium content in Parmesan | Varies, some low-sodium options available |
| Sodium content in Emmentaler | Low sodium |
| Sodium content in Gruyere | Low sodium |
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What You'll Learn
Swiss cheese
Some brands offer Swiss cheese with even lower sodium content. For example, Sargento's Swiss Natural Ultra-Thin Slices contain only 20 milligrams of sodium per slice. Aldi's Shredded Swiss & Gruyere blend contains 70 milligrams of sodium per ounce. These options can be easily found in local grocery stores or online.
It is worth noting that while Swiss cheese is a lower-sodium option compared to other cheeses, it still contains sodium. According to the FDA, anything under 140 milligrams of sodium per serving is considered low sodium. Therefore, it is important to consume Swiss cheese in moderation as part of a low-sodium diet and to pair it with other low-sodium ingredients.
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Goat cheese
While cheese is a delicious addition to many meals, it can be high in sodium. This is because salt is added to cheese during the cheesemaking process to enhance its flavour and act as a preservative. However, eating too much salt can have negative health effects, such as high blood pressure, heart disease, stroke, kidney disease, and kidney stones. Therefore, it is recommended that the average person consumes less than 2,300 mg of sodium per day.
In addition to being lower in sodium, goat cheese may also be easier for some people to digest than cow's milk cheese. This is because goat's milk contains less lactose and has a different protein structure. Goat cheese is also a good option for those who are lactose intolerant.
When looking for low-sodium goat cheese, it is important to check the nutritional labels, as sodium levels can vary between brands. Some brands that offer low-sodium goat cheese include Aldi, Swiss Villa, and Wisconsin Cheese Mart. These companies can typically be found through their websites or at local grocery stores.
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Cream cheese
According to WomensHealthMag, a serving of cream cheese (31 calories, 3 g fat, 1 g carbs, 1 g protein) contains 48 mg of sodium. The Happy Farms brand, available at Aldi, contains 95 mg of sodium per two-tablespoon serving. BelGioioso, a company known for its high-quality Italian-style cheeses, produces a creamy mascarpone with 5 mg of sodium per tablespoon.
While cream cheese is a good option for those looking to reduce their sodium intake, it is important to remember that it is still cheese, and therefore contains a significant amount of sodium. According to The Kidney Dietitian, two tablespoons of cream cheese contain X mg of sodium. For reference, the same amount of mascarpone contains 10 mg of sodium, while ricotta contains 70 mg of sodium.
If you are looking for a low-sodium cheese, it is best to opt for fresh cheeses, as salt is higher in aged cheeses. Swiss cheese is a popular option for those on a low-sodium diet, as it contains the least sodium of the aged cheeses. A one-ounce serving can contain as little as 60 mg of sodium.
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Mozzarella
If you're watching your sodium intake, you may want to try Sargento's Shredded Cheese, Mozzarella, Reduced Sodium. This product has 25% less sodium compared to regular Sargento Mozzarella Cheese, with the sodium reduced from 190 mg to 140 mg per 1/4 cup. This cheese is available on Instacart, which connects you with a personal shopper in your area to deliver your order.
You can also find low-sodium mozzarella cheese on Amazon, along with other low-sodium cheeses such as cheddar, and packaged cheese blends.
It is important to note that the sodium content of cheese can vary by brand, even for the same type of cheese. Therefore, it is always a good idea to check the nutrition facts and compare different options to find the lowest-sodium variety that suits your taste and dietary needs.
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Cottage cheese
If you're looking for low-sodium cottage cheese, there are a few options available to you. Firstly, Breakstone's offers a 2% low-fat, small-curd cottage cheese that is also low in sodium. This product can be a great way to enjoy cottage cheese while controlling your sodium intake. You can check their website for recipes and serving suggestions, such as using it in a Tuscan-style lasagna or a Greek salad.
Another option is Prairie Farms Dairy, Inc., which offers a low-sodium cottage cheese made with sea salt and no artificial growth hormones. This product also has 50% less sodium than regular cottage cheese, which can be a healthier alternative.
If you're looking for a salt-free option, Hood offers a no-salt-added, low-fat cottage cheese. This product is also low in fat and sugar, making it a good choice for those watching their intake of those as well. It's a versatile product that can be used as a snack or ingredient in various recipes, such as dips or spreads.
Lastly, Amazon also offers a range of low-salt cottage cheese options, which can be a convenient way to purchase and have it delivered directly to your door. It's worth checking out the different brands and options available on Amazon to find the one that best suits your taste and dietary needs.
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Frequently asked questions
You can find low-sodium cheese at your local grocery store or online.
Some examples of low-sodium cheeses include Swiss cheese, goat cheese, cream cheese, mascarpone, ricotta, cottage cheese, mozzarella, and feta.
Swiss cheese contains about 53-60mg of sodium per ounce.
It's important to check the labels, as sodium content can vary within the same type of cheese depending on the brand and processing.
Yes, low-sodium cheese can be a part of a high-protein diet. Swiss cheese, for example, offers nearly eight grams of protein per ounce.
