Does cheese high in sodium? The surprising truth

December 29, 2025 •

4 min read

According to the World Health Organization, the average global sodium intake is over double the recommended amount. While a slice of cheese may seem innocent, the sodium content can vary dramatically by type, with many varieties contributing significantly to your daily intake. So, does cheese high in sodium? The answer is more complex than a simple 'yes' or 'no'.

Quick Summary

The sodium content of cheese varies widely depending on its type and how it is processed. Aged and processed cheeses are typically higher in sodium, while fresh cheeses and specific varieties tend to be lower. Knowing which cheeses fall into each category can help manage daily sodium intake for health.

Key Points

Sodium varies greatly: The sodium content in cheese is not uniform and depends heavily on the type, with aged and processed varieties being the highest.
Aging increases sodium: Hard, aged cheeses like Parmesan and Roquefort contain high sodium levels due to the salting process that occurs during maturation.
Processed cheese is high in sodium: Processed cheese products and slices are often loaded with sodium from added salts and emulsifiers.
Fresh cheeses are often lower: Softer, fresh cheeses like fresh mozzarella, ricotta, and mascarpone are typically lower in sodium.
Read the label: The most reliable way to monitor sodium is to check the nutrition label, as levels can differ significantly between brands of the same cheese type.
Moderation is key: To enjoy higher-sodium cheeses, use them in small amounts as a flavorful garnish rather than a primary ingredient.

The role of sodium in cheese production

Sodium is a crucial ingredient in cheesemaking, serving several important functions. It acts as a preservative, extending the shelf life of the cheese by inhibiting the growth of harmful bacteria. Sodium also plays a significant role in developing the cheese's texture and flavor. The amount of sodium added varies based on the cheese type, with harder, aged cheeses typically requiring more salt during the aging and brining process than softer, fresher varieties. Processed cheeses and cheese spreads also contain very high levels of sodium, often due to added emulsifying salts like sodium phosphates.

Cheeses highest in sodium

Certain cheese varieties are known to be particularly high in sodium, and it's essential for individuals monitoring their intake to be aware of them.

Processed American Cheese: A single ounce can contain a substantial amount of sodium, often due to added salts and preservatives.
Blue Cheeses (like Roquefort and Gorgonzola): The distinctive flavor and ripening process of these cheeses necessitate high salt content.
Feta and Halloumi: These brine-stored cheeses are notoriously salty, with some brands having higher sodium concentrations than seawater.
Hard Aged Cheeses (like Parmesan): The long aging process and salt application result in very high sodium levels. This cheese is best used as a flavorful garnish in small amounts.
Cottage Cheese: While a fresh cheese, standard varieties are often high in sodium for preservation and taste. Lower-sodium options are available, so always check the label.

Delicious low-sodium cheese options

For those watching their sodium, many delicious cheese varieties are naturally lower in salt or are specifically produced in low-sodium versions.

Swiss Cheese: Known for being one of the lowest-sodium hard cheeses, Swiss offers a great nutty flavor.
Fresh Mozzarella: Unlike its shredded, processed counterparts, fresh mozzarella packed in water is a low-sodium option.
Ricotta Cheese: This soft cheese has a mild flavor and a low sodium profile, especially when made without added salt.
Goat Cheese: Most soft goat cheeses are a relatively low-sodium choice.
Mascarpone: Often used in desserts, this buttery cheese is surprisingly low in sodium.

Comparison of sodium content in common cheeses

To better understand the differences, here is a comparison of the approximate sodium content per 1-ounce serving for various cheeses.


Cheese Type	Approximate Sodium (mg) per 1 oz
American (Processed)	468
Parmesan	390
Blue Cheese	325
Feta	260
Provolone	248
Gouda	232
Cheddar	185
Mozzarella (Whole Milk)	178
Monterey Jack	170
Goat Cheese (Soft)	130
Cream Cheese	89
Swiss	53
Ricotta (Part-Skim, ½ cup)	136 (equivalent to 68mg per oz)

How to make smarter cheese choices

Making mindful decisions about cheese can help you manage your sodium intake without completely giving up this popular food.

Always check nutrition labels: Never assume a cheese is low in sodium. The salt content can vary significantly between brands, even for the same type of cheese.
Choose fresh or low-sodium varieties: Opt for fresh mozzarella, Swiss, or low-sodium versions of cottage cheese.
Reduce portion sizes: If you love a higher-sodium cheese like Parmesan or feta, use a smaller amount to add concentrated flavor. A 30g portion is the typical recommendation.
Rethink processed cheese products: Processed cheese, slices, and spreads are often among the highest in sodium and should be limited.
Add flavor with herbs and spices: Enhance the taste of low-sodium cheese with seasonings, herbs, or balsamic glaze instead of relying on salt.

Can you enjoy cheese on a low-sodium diet? Yes, with knowledge.

It is possible to enjoy cheese in moderation while adhering to a low-sodium diet by simply making informed choices. For instance, a diet lower in sodium may help reduce the risk of heart disease and stroke. Selecting fresh, naturally low-sodium cheeses like Swiss or fresh mozzarella, or using strongly flavored varieties sparingly, are smart strategies. Reading labels is crucial, as is understanding that the aging and processing methods largely determine a cheese's sodium level. By being mindful of your choices, you can savor cheese and maintain a healthy, balanced diet.

Conclusion

While many people wonder, "does cheese high in sodium?", the accurate answer is that its sodium content varies greatly by type. From the extremely high levels in processed cheese and aged varieties like Parmesan to the significantly lower content found in fresh mozzarella and Swiss, there is a wide spectrum. By understanding the production process and checking nutrition labels, consumers can make conscious choices to enjoy cheese as part of a healthy diet without excessive sodium intake. Prioritizing fresh, less-processed options and controlling portion sizes are the most effective strategies for enjoying cheese responsibly.

For more information on reducing sodium in your diet and finding specific low-sodium cheese brands, you can consult sources like the American Heart Association.

Frequently Asked Questions

Among common varieties, Swiss cheese is one of the lowest in sodium, typically containing around 53 mg per ounce. Fresh mozzarella is also a low-sodium choice, especially when packed in water.

Salt (sodium chloride) is a crucial ingredient in cheesemaking, used for preservation, controlling bacteria, developing flavor, and regulating moisture during the aging process. The amount added depends on the specific cheese type and its aging method.

Yes, you can. The key is to choose lower-sodium varieties like Swiss or fresh mozzarella and consume all cheese in moderation. For stronger, saltier cheeses, use a smaller portion to add flavor.

Almost all processed cheese and cheese spreads contain high levels of sodium. This is due to the addition of emulsifying salts during manufacturing to achieve a stable texture and prolong shelf life.

To reduce sodium, choose fresh cheeses over aged or processed ones, check nutrition labels for low-sodium versions, and use small amounts of intensely flavored cheeses like Parmesan.

Yes. The FDA suggests rinsing canned items, such as cottage cheese, beans, and tuna, to remove some of the sodium before consumption.

Yes, soft goat cheese is typically a good low-sodium choice. On average, it contains around 130 mg of sodium per ounce, significantly less than many other cheeses.