Are cheeses rich in potassium? Separating Dairy Facts from Fiction

October 11, 2025 •

3 min read

While many assume dairy is a top source of potassium, most cheeses are not considered high-potassium foods. The truth is, the potassium content varies dramatically between different types, meaning the answer to the question, are cheeses rich in potassium?, is more nuanced than a simple yes or no.

Quick Summary

The potassium content in cheese varies widely by type, with many hard and aged varieties being surprisingly low. Some fresh or processed cheeses, however, are higher, making it important to know the differences.

Key Points

Low Potassium Generally: Most hard and soft cheeses, including Swiss, feta, and goat cheese, are not rich sources of potassium.
High Potassium Exceptions: Fresh cheeses like cottage cheese and ricotta contain significantly higher amounts of potassium compared to aged varieties.
Focus on Variety: For optimal potassium intake, prioritize fruits, vegetables, and legumes, as they are naturally richer sources than cheese.
Sodium Interaction: Many cheeses are high in sodium, so considering the potassium-to-sodium ratio is important for heart health.
Individual Needs: Individuals on a low-potassium diet (e.g., due to kidney disease) should choose low-potassium cheeses and be mindful of portion sizes.
Nutrient Balancing: Cheese provides valuable calcium and protein, but should not be relied upon as a primary source of potassium.

The Role of Potassium in Your Diet

Potassium is a vital mineral and electrolyte that helps the body function properly. It plays a crucial role in maintaining fluid balance, regulating blood pressure, supporting nerve function, and enabling muscle contractions, including those of the heart. A potassium-rich diet is linked to a lower risk of stroke, reduced blood pressure, and better overall cardiovascular health. The National Institutes of Health recommends that adult males consume 3,400 mg daily and adult females consume 2,600 mg daily. While many fruits and vegetables are excellent sources of this mineral, the role of dairy, particularly cheese, is often misunderstood.

Are Cheeses High or Low in Potassium?

The general perception of cheese being a high-potassium food is largely a myth. Most common hard and soft cheeses are, in fact, relatively low in potassium when consumed in standard portion sizes. The concentration of nutrients can change with processing and preparation, leading to variations across different cheese types. For example, some fresh cheeses have higher water content and may contain more potassium per serving compared to harder, aged varieties.

Commonly Low-Potassium Cheeses:

Goat Cheese (Chèvre): Often cited as one of the lowest potassium options, with about 7 mg per ounce.
Feta Cheese: Another low-potassium choice, providing around 18-19 mg per ounce.
Swiss Cheese: A popular low-potassium option with approximately 22-23 mg per ounce.
Mozzarella: Contains a moderate amount, with roughly 22-23 mg per ounce.
Cheddar: Provides around 23 mg per ounce.

Higher-Potassium Cheese Varieties:

Cottage Cheese: The potassium content is significantly higher, especially for low-fat or regular versions. A half-cup serving can contain 149-264 mg, depending on the fat content and whether salt is added.
Ricotta Cheese: A half-cup serving can provide 272 mg of potassium, making it a moderately high source.
Processed Cheese: Some processed cheeses can also have elevated potassium levels, with some containing around 68 mg per slice.

The Potassium-to-Sodium Ratio

When evaluating cheese's place in a healthy diet, it's important to consider its sodium content alongside potassium. Many cheeses are high in sodium, which can counteract potassium's blood pressure-lowering effects. For individuals on a low-sodium diet, finding lower-sodium cheese options is crucial, as the interplay between these two minerals is important for heart health.

Comparison Table: Potassium Content in Popular Cheeses

This table provides a quick comparison of the potassium content in different types of cheese, based on data from several sources.


Cheese Type	Serving Size	Approximate Potassium (mg)	Notes
Goat Cheese (Soft)	1 oz	7	Often one of the lowest-potassium choices.
Parmesan (Shredded)	2 tbsp	10	Very low, ideal for toppings.
Feta	1 oz	19	Lower-end potassium content.
Swiss Cheese	1 oz	22-23	Low-potassium hard cheese.
Cheddar	1 oz	23	Moderate-to-low content.
Cream Cheese	2 tbsp	40	Low potassium content per small serving.
Brie	1 oz	46	Low potassium content.
Processed Slices	1 slice (21g)	68	Varies by brand; can be higher.
Ricotta	1/4 cup	69	Higher on the scale for cheeses.
Cottage Cheese	1/2 cup	149-264	One of the highest potassium cheeses.

Practical Dietary Applications

If you are on a potassium-restricted diet, often recommended for individuals with kidney disease, it is generally safe to enjoy most cheeses in moderation, focusing on smaller portions of low-potassium varieties like goat, feta, or Swiss. However, higher-potassium options like cottage cheese should be limited or avoided. Conversely, for those aiming to increase potassium intake, cheese is not the most efficient source. Instead, focus on fruits like bananas and apricots, vegetables such as potatoes and spinach, and legumes like lentils.

Conclusion

While cheese is an excellent source of protein, calcium, and other nutrients, the answer to the question "Are cheeses rich in potassium?" is generally no, especially for hard cheeses like Swiss, feta, and goat cheese. The exceptions are fresh cheeses like cottage cheese and ricotta, which contain moderately higher amounts. For most people, cheese consumption does not significantly impact overall potassium intake, and it's far more effective to get potassium from fruits, vegetables, and other nutrient-dense sources. However, awareness of the differences between cheese types is crucial for individuals who need to manage their mineral intake, such as those with kidney conditions. For most, a balanced diet that includes a variety of foods remains the best approach to ensuring adequate potassium levels.

Frequently Asked Questions

Soft goat cheese (chèvre) is often one of the lowest potassium cheeses available, providing only about 7 milligrams per ounce. Parmesan and feta are also very low in potassium.

Yes, compared to many other cheeses, cottage cheese is a moderate-to-high source of potassium. A half-cup serving can contain 149-264 mg, with values varying by brand and fat content.

Excellent food sources of potassium include fruits like bananas and apricots, vegetables such as potatoes and spinach, legumes like beans and lentils, and dairy products such as milk and yogurt.

According to the NIH, the Adequate Intake (AI) for potassium is 3,400 mg daily for adult men and 2,600 mg daily for adult women.

No, cheese is not a particularly rich source of potassium when compared to other common foods like fruits, vegetables, and legumes. While it does contain some potassium, your daily needs are better met by including a variety of other potassium-rich foods.

The potassium content in processed cheese can vary by brand and type. Some processed cheese slices can contain around 68 mg of potassium per slice, which is moderately higher than many natural cheeses.

Yes, feta cheese is considered a low-potassium option. One ounce typically provides around 18-19 milligrams of potassium.

No, people with kidney disease can often still include some cheese in their diet but should focus on low-potassium varieties and be mindful of portion sizes. Goat, feta, and Swiss cheese are generally safer choices, while cottage cheese is usually limited.