Can I eat cheese on a low salt diet?

While many cheeses are notoriously high in sodium, certain varieties are naturally low in salt, making them suitable for a low salt diet. Learning which cheeses to choose and which to avoid can be the key to enjoying this versatile food without compromising your health goals.

Quick Summary

This guide explores low-sodium cheese options, explains why some cheeses are higher in salt, and provides tips for incorporating cheese into a heart-healthy dietary plan.

Key Points

• Choose Low-Sodium Varieties: Opt for cheeses like Swiss, ricotta, and fresh mozzarella, which are naturally lower in salt.

• Read Nutrition Labels Carefully: Always check for sodium content, aiming for 140 mg or less per serving to meet FDA 'low sodium' criteria.

• Practice Portion Control: Keep serving sizes small, even with low-sodium cheeses, to manage overall sodium intake effectively.

• Limit High-Salt Cheeses: Restrict consumption of very salty options like processed American cheese, feta, and blue cheese.

• Enhance Flavor with Herbs and Spices: Use alternative seasonings like garlic or onion powder to add flavor without increasing sodium.

• Consider Homemade Cheese: Making your own cheese, such as ricotta, allows for complete control over the salt content.

Understanding Sodium in Cheese

Sodium is a key ingredient in cheese production, serving several important functions. It enhances flavor, helps control the moisture content, and acts as a preservative by inhibiting bacterial growth. As a result, many cheeses, particularly aged and processed varieties, can be surprisingly high in sodium. However, not all cheese is created equal when it comes to sodium levels. Fresh, soft cheeses tend to contain less salt than their harder, aged counterparts, which require more salt during the preservation process.

How to Read a Cheese Label

Checking the nutrition label is the most reliable way to determine a cheese's sodium content. The U.S. Food and Drug Administration (FDA) defines a 'low sodium' food as containing 140 mg of sodium or less per serving. For cheese, this usually equates to about 140 mg of sodium or less per one-ounce serving. Some brands may even offer 'no salt added' versions of certain cheeses, such as cottage cheese. Always compare brands, as sodium levels can vary significantly even within the same cheese type.

Low-Sodium Cheese Choices

Fortunately for cheese lovers, several delicious options are naturally lower in sodium or are available in reduced-sodium versions. Incorporating these into your diet allows you to enjoy the flavor and nutritional benefits of cheese, such as calcium and protein, without the high salt content.

List of Low-Sodium Cheeses

• Swiss cheese: Often recommended for low-sodium diets, with some varieties containing as little as 53-75 mg of sodium per ounce.
• Fresh Mozzarella: This soft, fresh cheese has a high moisture content and requires less salt during production, containing around 85-125 mg of sodium per ounce.
• Ricotta: A very versatile and low-sodium cheese, with some types containing only 30-50 mg per ounce.
• Goat Cheese (Chèvre): While sodium content can vary, soft goat cheese is often lower in sodium than many other types, typically ranging from 75-130 mg per ounce.
• Cream Cheese: Look for specific low-sodium varieties, as regular cream cheese can be higher in salt. Some brands offer options around 80-100 mg per ounce.
• No-Salt-Added Cottage Cheese: Regular cottage cheese is often very high in sodium, but many brands now offer low-sodium or no-salt-added versions.
• Mascarpone: This creamy Italian cheese is naturally very low in sodium, with about 15 mg per tablespoon.

Cheeses to Limit or Avoid

On the other end of the spectrum, certain cheeses are best avoided or consumed in very small quantities due to their high sodium levels. These include:

• Processed American Cheese: A highly processed cheese that is often very high in sodium due to additives.
• Feta Cheese: While delicious, traditional feta is preserved in brine and contains significant salt, though it can be used sparingly for flavor.
• Blue Cheese: Aged and full of salt for flavor, blue cheese varieties are often high in sodium.
• Halloumi: This Cypriot cheese is brined, making it exceptionally high in salt.
• Hard Aged Cheeses: Cheeses like Parmesan are very high in sodium due to the aging process. However, a small sprinkle can still be used for flavor without contributing too much salt.

Comparison of Cheese Sodium Content

To help you make informed choices, here is a comparison of the typical sodium content for a one-ounce serving (approx. 28g) of various cheeses:

Cheese Type	Approximate Sodium (mg per oz)	Suitability for Low-Salt Diet
Swiss	53	Excellent choice
Ricotta	25	Excellent choice
Cream Cheese	89	Good choice (check label)
Goat Cheese (soft)	130	Good choice
Cheddar	185	High (use sparingly)
Mozzarella (skim)	189	Moderate (fresh is better)
Feta	260	High (use sparingly)
Blue Cheese	325	High (use sparingly)
Parmesan	390	High (use as a garnish)
American Cheese (processed)	468	Avoid

Tips for Enjoying Cheese on a Low-Salt Diet

• Portion Control: Even with lower-sodium cheeses, moderation is key. A smaller portion of cheese can still provide a satisfying flavor without a high sodium hit.
• Pair Wisely: Combine low-sodium cheeses with potassium-rich foods like fruits and vegetables. For example, Swiss cheese and an apple, or ricotta and berries.
• Enhance Flavor Naturally: Use herbs, spices, garlic powder, and onion powder to boost flavor instead of relying on salt.
• Use as a Garnish: For stronger, saltier cheeses like Parmesan or Feta, use a small amount to garnish a dish, maximizing flavor with minimal sodium intake.
• Consider Homemade: Making your own fresh ricotta or paneer allows you to control the exact amount of salt, or make it completely salt-free.

Conclusion

Living on a low salt diet does not mean you have to say goodbye to cheese entirely. By understanding the differences in sodium content across varieties and practicing mindful consumption, you can continue to savor cheese. Opt for naturally low-sodium options like Swiss, ricotta, and fresh mozzarella, and always double-check the nutrition labels. With the right choices and portion sizes, cheese can remain a delicious and nutritious component of a heart-healthy diet.

Resources

• USDA FoodData Central - The USDA's comprehensive nutrient database for checking the sodium content of various cheeses.
• American Heart Association - Provides general guidelines and information on low sodium diets.

Frequently Asked Questions

Which cheese has the lowest sodium content?

Swiss cheese is typically one of the lowest in sodium, with some varieties containing as little as 53 mg per ounce. Fresh ricotta and certain unsalted cottage cheese options are also very low.

Is processed cheese high in sodium?

Yes, processed American cheese and cheese spreads are notoriously high in sodium due to the addition of emulsifying salts and other preservatives during manufacturing.

Can people with high blood pressure eat cheese?

Yes, but they should focus on low-sodium varieties and consume cheese in moderation. Some studies suggest that the calcium in dairy can help lower blood pressure, especially when part of a balanced diet.

Are all soft cheeses low in sodium?

Not necessarily. While fresh soft cheeses like mozzarella and ricotta are generally low in sodium, soft cheeses that are brined, such as feta, can be very high in salt.

What is the difference between regular and fresh mozzarella regarding sodium?

Fresh mozzarella is typically sold in liquid and has a much lower sodium content because it does not require as much salt for preservation as aged, shredded, or low-moisture mozzarella.

Can I use parmesan cheese on a low-sodium diet?

Yes, but only in very small amounts as a garnish. Parmesan is high in sodium due to aging, but a small sprinkle can add a lot of flavor without adding significant salt.

What are some good cheese substitutes for a low-salt diet?

Flavor enhancers like nutritional yeast can provide a savory, cheesy flavor in cooking without adding any sodium. You can also make homemade salt-free paneer or experiment with nut-based 'cheese' sauces.