Can I eat cheese on a low sodium diet? Your definitive guide

Did you know that some processed cheeses can contain more sodium per serving than a bag of potato chips? This makes many people on a low sodium diet wonder: can I eat cheese on a low sodium diet? The answer is yes, but it requires being selective and understanding the significant variations in sodium content among different types of cheese.

Quick Summary

Cheese can be part of a low-sodium diet by selecting naturally lower-salt varieties, choosing products specifically labeled "low sodium," and practicing careful portion control. Highly processed and aged cheeses generally contain the most sodium, while fresh, soft cheeses are better options. Reading nutrition labels is crucial for informed choices.

Key Points

• Swiss and Fresh Mozzarella Are Best: Swiss cheese and fresh mozzarella are naturally among the lowest-sodium options available.

• Read Nutrition Labels: Sodium content varies widely, so checking the nutrition label for each product is the only way to ensure low intake.

• Avoid Highly Processed Cheeses: Processed slices and spreads are often loaded with sodium and should be limited or avoided.

• Look for 'Low-Sodium' Labels: For traditionally high-sodium products like cottage cheese, seek out specific low-sodium or 'no salt added' versions.

• Use Portion Control: Even with low-sodium cheese, moderation is key to stay within daily sodium limits.

• Use Herbs and Spices for Flavor: To compensate for less saltiness, use herbs, spices, and nutritional yeast to enhance flavor.

• Aged vs. Fresh: Softer, fresh cheeses generally have less sodium than hard, aged ones, with some brined exceptions.

Understanding Sodium's Role in Cheese

Before diving into specific types, it's important to understand why cheese contains sodium in the first place. Salt, or sodium chloride, is a critical ingredient in the cheesemaking process. It serves several functions beyond just flavor enhancement.

• Preservation: Salt inhibits the growth of unwanted bacteria and extends the cheese's shelf life.
• Texture and Moisture: It helps control the moisture content of the cheese. In lower-salt cheeses, more moisture is retained, affecting texture.
• Flavor Development: Salt plays a huge role in the cheese's flavor profile, interacting with other ingredients to produce the final taste.

Because salt is so integral to production, truly "salt-free" cheese is rare. However, many delicious varieties exist that are naturally lower in sodium or have been specifically formulated to reduce salt content.

The Best Low-Sodium Cheese Choices

For those on a low-sodium diet, focusing on fresh, softer cheeses and those naturally low in sodium is a smart strategy. Here are some of the best options:

• Swiss Cheese: Often cited as one of the lowest-sodium hard cheeses, Swiss has a mild, nutty flavor and melts well, making it perfect for sandwiches and casseroles. A 1-ounce serving can have as little as 53-75 mg of sodium.
• Fresh Mozzarella: Unlike its processed, shredded counterpart, fresh mozzarella (often sold in water or brine) has a lower sodium content, around 85 mg per ounce. It's a great addition to salads, pizzas, and other Italian dishes. Be careful with aged or low-moisture versions, as they contain more sodium.
• Ricotta Cheese: This soft, creamy cheese is another great low-sodium option, with a half-cup containing as little as 123-136 mg of sodium. It works well in lasagna, toast, or as a base for dips.
• Mascarpone Cheese: Known for its use in tiramisu, mascarpone is a rich, buttery Italian cream cheese. A little goes a long way, and a tablespoon can have as little as 15 mg of sodium.
• Low-Sodium Cottage Cheese: While regular cottage cheese can be high in sodium, many brands now offer low-sodium or "no salt added" varieties. A cup of a low-sodium option can have as little as 29 mg of sodium.
• Goat Cheese (Chèvre): Many goat cheeses are moderately low in sodium compared to other cheeses, though content can vary by type. A log of fresh goat cheese might contain around 80 mg of sodium per ounce.
• Farmer's Cheese: A soft curd cheese similar to cottage cheese or ricotta, farmer's cheese is another low-sodium alternative, with approximately 82 mg per half-cup.

Cheeses to Limit or Avoid on a Low-Sodium Diet

While low-sodium options are plentiful, it’s also important to be aware of the cheeses that pack a heavy sodium punch. These are generally processed cheeses and hard, aged varieties.

• Processed Cheeses: These include American singles, processed cheese loafs, and some string cheese, which often use sodium-based emulsifying salts and can contain hundreds of milligrams of sodium per slice.
• Hard Aged Cheeses: Parmesan, Romano, and other aged, hard cheeses often have higher sodium content due to the extended aging and salting process. A single ounce of parmesan can have almost 400 mg of sodium.
• Brined Cheeses: Feta and halloumi are often stored in brine to preserve them, which drives up their sodium levels significantly.
• Blue Cheese: The bold, tangy flavor of blue cheese is often a result of its high sodium content.
• Regular Cottage Cheese: The regular, non-low-sodium variety can be a major sodium source, sometimes containing over 400 mg per half-cup.

Comparing Sodium in Different Cheeses

To put the sodium levels into perspective, here is a comparison of the approximate sodium content per 1-ounce (28g) serving for various cheese types:

Cheese Type	Approximate Sodium (mg per oz)	Notes
Swiss	~53-75	Excellent low-sodium choice
Mascarpone	~15 per tbsp	Use sparingly; very rich
Fresh Mozzarella	~85-100	Avoid aged/shredded versions
Ricotta	~30-50 per 1/2 cup	Check labels for low-sodium options
Goat Cheese (soft)	~75-130	Content varies, check the label
Cream Cheese	~89-100	Check for low-sodium varieties
Muenster	~178	Can find low-sodium versions
Cheddar	~180-185	Higher sodium, best to limit
Processed American	~406-468	High in sodium, best to avoid
Parmesan	~390	Very high in sodium due to aging
Feta	~260-316	Very high due to brine

Smart Strategies for Enjoying Cheese on a Low-Sodium Diet

To successfully incorporate cheese into a low-sodium diet, consider these strategies:

1. Prioritize Freshness: As a general rule, softer, fresher cheeses have less sodium than harder, aged varieties. The exceptions are soft cheeses stored in brine, like feta, so always check the label.
2. Read Labels Diligently: Always look for the “low sodium” or “no salt added” label. The FDA defines low sodium as 140 mg or less per serving. A standard label might list a percentage of the Daily Value, which is also a good indicator. For example, 5% or less is considered low.
3. Use it as a Garnish: Instead of making cheese the star of the dish, use it sparingly as a flavor-enhancing garnish. A small amount of a flavorful, low-sodium cheese can add a lot of impact without a lot of salt.
4. Practice Portion Control: Stick to the recommended serving size, which is typically one ounce. Weighing your portions can help you stay on track and prevent over-consuming sodium.
5. Explore Salt-Free Alternatives: Nutritional yeast can provide a savory, cheesy flavor to many dishes without added sodium. For sauces, pureed butternut squash can also create a creamy, cheesy texture.
6. Make Your Own: For ultimate control, you can make simple fresh cheeses like ricotta or paneer at home, where you can omit salt entirely.
7. Pair with Other Flavors: Use herbs, spices, garlic powder, or onion powder to add flavor to your dishes, so you don’t miss the saltiness from high-sodium cheeses.

How to Adapt Recipes for a Low-Sodium Diet

Adapting your favorite cheesy recipes can be simple. For dishes like mac and cheese, low-sodium cheddar and nutritional yeast can create a delicious, healthier sauce. For pizza, combine low-sodium mozzarella with salt-free homemade ricotta for a cheesy topping. In general, replacing high-sodium cheeses with their low-sodium counterparts can significantly reduce the overall salt content.

Conclusion: Enjoying Cheese Mindfully

The bottom line is that cheese does not have to be off-limits on a low-sodium diet. By understanding which cheeses are low in salt and which are high, and by incorporating mindful eating strategies and label-reading, you can continue to enjoy its nutritional benefits and delicious flavor. Making smarter choices means you can have your cheese and eat it, too, all while keeping your heart health in mind. For more information on reducing overall sodium intake, consult resources like the CDC's Guide on Reducing Sodium.

• EatingWell. (2022, May 24). Best Low-Sodium Cheese, According to a Dietitian. EatingWell. Retrieved October 6, 2025.
• Salt Sanity. (n.d.). How to Choose the Best Low Sodium Cheese. Salt Sanity. Retrieved October 6, 2025.
• Cheese for Thought. (2024, September 19). How to make low salt cheese. cheeseforthought.com. Retrieved October 6, 2025.

Frequently Asked Questions

What is considered a low sodium cheese?

According to the FDA, a food product can be labeled "low sodium" if it contains 140 mg of sodium or less per serving. When shopping for cheese, always check the nutrition facts to confirm it meets this standard.

Is fresh mozzarella low in sodium?

Yes, fresh mozzarella is one of the better low-sodium choices, typically containing around 85 mg of sodium per ounce. However, processed, pre-shredded, or aged mozzarella varieties tend to be higher in salt.

Which cheeses should I avoid on a low sodium diet?

You should limit or avoid highly processed cheeses like American singles, aged hard cheeses such as Parmesan and Romano, and brined cheeses like feta, which are all typically very high in sodium.

Why do some cheeses have so much sodium?

Salt is a crucial ingredient in cheesemaking, serving as a preservative, enhancing flavor, and controlling moisture content. Aged and processed cheeses, in particular, rely heavily on salt for their distinct flavor and texture.

Can I eat cheddar cheese on a low sodium diet?

Regular cheddar cheese is generally high in sodium and should be limited. However, some specialty brands offer lower-sodium versions. Your best bet is to check the label for sodium content or opt for a naturally lower-sodium cheese like Swiss instead.

Are there good low-sodium cheese alternatives?

Yes, you can use nutritional yeast for a savory, cheesy flavor in many dishes. Some people also use pureed butternut squash or cashews to create a creamy, cheesy sauce without added salt.

Is goat cheese a low sodium option?

Goat cheese (chèvre) is often a good, moderately low-sodium choice, with some varieties containing as little as 80 mg per ounce. However, like all cheeses, sodium content can vary, so always check the label.