Exploring the Facts: Is cheese considered high in sodium?

November 4, 2025 •

4 min read

On average, Americans consume over 3,300 mg of sodium daily, significantly exceeding the American Heart Association's recommended limit. This often leads to the question: is cheese considered high in sodium and how much does it contribute to our overall dietary intake? The answer depends heavily on the type and processing of the cheese.

Quick Summary

Most cheese varieties contain notable amounts of sodium, used for flavor and preservation, with some being particularly high. However, options like fresh mozzarella and Swiss are naturally lower in sodium, offering choices for a balanced diet.

Key Points

Sodium levels vary greatly: The sodium content in cheese is not uniform and depends on the type, age, and processing of the cheese.
Salt is essential for cheese making: Salt is a crucial ingredient for flavor, texture, and preservation, which is why even fresh cheeses contain some sodium.
Aged and processed cheeses are high in sodium: Hard, aged varieties like Parmesan and highly processed options like American cheese typically have the highest sodium content.
Fresh and soft cheeses are often lower in sodium: Cheeses such as fresh mozzarella, Swiss, ricotta, and mascarpone are generally lower in salt.
Excess sodium poses health risks: High consumption of sodium is linked to increased blood pressure, a major risk factor for heart disease and stroke.
Read labels and manage portions: Checking nutrition labels and using cheese as a flavor accent rather than a main ingredient can help control sodium intake.

The Role of Salt in Cheese Production

Salt, or sodium chloride, is a critical component in cheese making, serving several vital functions that affect both taste and safety. It is not merely a flavor enhancer but also a crucial preservative that controls moisture content and inhibits the growth of unwanted bacteria. During the cheesemaking process, salt is either added directly to the curds or via a brine bath. The amount of salt used varies widely among different cheese types, which is why sodium content differs so significantly from one cheese to another.

Harder, aged cheeses generally have a higher sodium content because the salt helps to draw out moisture, contributing to a firmer texture and longer shelf life. In contrast, softer, fresher cheeses typically contain less salt and have a shorter shelf life. Processed cheeses, such as American cheese singles, are often among the highest in sodium due to the inclusion of emulsifying agents and other additives to achieve their characteristic texture.

Identifying High-Sodium Cheeses

If you are monitoring your sodium intake, it's helpful to know which cheeses typically have higher levels. Here are some examples of cheese varieties that are notoriously high in sodium:

American Cheese: Highly processed and often used in sandwiches, this cheese can contain over 400 mg of sodium per ounce.
Feta: This brined cheese is quite salty, with some varieties containing over 300 mg of sodium per ounce.
Parmesan: Aged, hard cheeses like Parmesan have concentrated flavor and high sodium content, with nearly 400 mg per ounce.
Cottage Cheese: While fresh, many commercial cottage cheese products are high in sodium. A half-cup serving can contain over 450 mg of sodium, though low-sodium varieties are available.
Halloumi: This Cypriot cheese is traditionally stored in a brine solution, giving it a very high salt content.

Discovering Lower-Sodium Cheeses

For those seeking lower-sodium options, there are several delicious and nutritious cheeses to consider. These varieties are either naturally lower in salt or are available in reduced-sodium versions.

Swiss Cheese: Often cited as one of the lowest-sodium cheeses, Swiss cheese can have as little as 53-75 mg of sodium per ounce.
Fresh Mozzarella: The soft, fresh kind of mozzarella, especially sold in water or liquid, is a lower-sodium choice compared to its drier, processed counterpart. It typically contains around 85-125 mg of sodium per ounce.
Ricotta Cheese: This soft, creamy cheese is relatively low in sodium, with approximately 70-136 mg per half-cup, depending on the variety.
Goat Cheese (Chèvre): Some soft goat cheese varieties can be a decent low-sodium choice, with about 130 mg per ounce.
Mascarpone: This Italian cream cheese, often used in desserts, is surprisingly low in sodium, with only about 15 mg per tablespoon.
No-Salt-Added Cottage Cheese: Certain brands offer cottage cheese with no added salt, though it is still important to check the label.

Comparison of Cheeses by Sodium Content

To illustrate the wide range of sodium content, this table compares the approximate sodium levels per 1-ounce (28g) serving of different cheese types.


Cheese Type	Approximate Sodium (mg) per 1 oz	Notes
Swiss	53-75	One of the lowest options available
Fresh Mozzarella	85-125	Softer, less processed versions are best
Goat Cheese (soft)	130	A flavorful and lower-sodium alternative
Ricotta (1/2 cup)	70-136	Varies by brand and type
Cheddar	185-200	A moderate option; check labels for variability
Gouda	232	A semi-hard cheese with moderate sodium
Feta	316	Brined, very high in salt
Parmesan	390-491	An aged, hard cheese; use sparingly
Processed American	400+	Highly processed with high salt content

Practical Tips for Managing Sodium from Cheese

For those who enjoy cheese but need to manage their sodium intake, a few simple adjustments can make a big difference.

Read Nutrition Labels Carefully: Sodium levels can vary significantly between brands, even for the same type of cheese. Always check the Nutrition Facts label to compare products and choose those with lower sodium percentages.
Use Cheese as a Garnish: Instead of making cheese the centerpiece of a meal, use a small amount of a stronger-flavored, high-sodium cheese like Parmesan as a garnish to add flavor without overdoing it.
Rinse Softer Cheeses: For brined cheeses like cottage cheese or feta, rinsing them under cool, running water can remove some of the surface sodium.
Pair with Low-Sodium Foods: Pair your cheese with naturally low-sodium foods like fresh fruits, vegetables, and unsalted crackers. This balances the overall sodium load of your meal.
Opt for Fresh over Processed: In general, fresh cheeses are lower in sodium than highly processed ones. Stick to fresh mozzarella over processed slices for a healthier choice.

The Health Risks of Excessive Sodium Intake

Consuming too much sodium has been linked to a number of adverse health outcomes, particularly high blood pressure (hypertension). Elevated blood pressure can increase the risk of heart disease, stroke, and kidney disease. Excess sodium intake causes the body to retain fluid, which increases blood volume and puts extra strain on the heart and blood vessels. For many adults, limiting sodium to less than 2,300 mg daily, and ideally 1,500 mg, is recommended for optimal heart health. While cheese is just one source of dietary sodium, being mindful of its contribution is a crucial step in maintaining a healthier diet. For more information on dietary guidelines, resources like the American Heart Association offer valuable insights on heart health. Learn more about their recommendations here: American Heart Association.

Conclusion

So, is cheese considered high in sodium? The answer is a qualified yes and no. Many types of cheese, especially aged and processed ones, are indeed high in sodium, contributing significantly to a person's daily intake. However, it is a category with immense variety, and numerous fresh and soft cheeses offer lower-sodium alternatives that can be enjoyed in moderation. By being an informed consumer, checking nutritional labels, and making strategic choices, you can continue to enjoy cheese as part of a balanced and healthy diet while keeping your sodium intake in check.

Frequently Asked Questions

Salt is used in cheese making to prevent the growth of harmful bacteria, to help draw out moisture, and to enhance flavor. The amount of salt used varies by the type and aging process, which is why some cheeses are higher in sodium than others.

Swiss cheese is frequently cited as one of the lowest-sodium options, containing as little as 53 mg of sodium per ounce. Fresh mozzarella and ricotta are also good choices for a low-sodium diet.

No, while many conventional cottage cheese varieties contain significant sodium, you can find "low sodium" or "no salt added" versions in many grocery stores. Always check the nutrition label to be sure.

For brined cheeses like feta, rinsing under water can help remove some of the surface salt. A study showed that rinsing cottage cheese could reduce its sodium by up to 63%.

To reduce sodium, opt for naturally lower-sodium cheeses like Swiss or fresh mozzarella, use stronger-flavored cheeses sparingly as a garnish, and choose low-sodium or no-salt-added versions of your favorite varieties.

A diet high in sodium, including from cheese, can lead to fluid retention and high blood pressure, increasing the risk of cardiovascular disease, stroke, and kidney issues.

The American Heart Association recommends a daily sodium limit of no more than 2,300 mg for most adults, with an ideal limit of 1,500 mg, especially for those with high blood pressure.