Sodium Content in Low-Sodium American Cheese
For those on a low-sodium diet, low-sodium American cheese is a great option compared to regular cheese. However, the exact amount of sodium can change depending on the brand and serving size. A standard serving is about one ounce (28g). A Land O'Lakes '50% Reduced Sodium, 50% Reduced Fat' product has 210mg of sodium per ounce. A Boar's Head '33% Lower Fat & 36% Lower Sodium American Cheese' has 300mg of sodium per ounce. The Land O'Lakes '30% Less Sodium American with Sea Salt' contains 240mg of sodium per ounce. Always read the label to know the exact sodium level.
Why Sodium is Used in Cheese
Sodium is used in cheesemaking for several reasons. It helps preserve the cheese, stops bacteria from growing, and makes the cheese last longer. Salt also controls moisture and affects the texture and consistency. It helps with the flavor and aging process. Manufacturers balance these factors to create a good product without too much salt.
Low Sodium vs. Regular American Cheese
| Attribute | Low Sodium American Cheese | Regular American Cheese |
|---|---|---|
| Sodium Content (per 1 oz) | 210mg to 300mg | 350mg to 470mg |
| Sodium Reduction | Varies by brand (e.g., 30%-50% less) | Standard sodium content |
| Typical Flavor | Milder, less salty | Stronger, saltier |
| Best For | People on a low-salt diet, managing blood pressure, or prefer a less salty taste | General use, recipes where saltiness is wanted |
| Melting Properties | Melts well, similar to regular cheese | Melts very smoothly due to processing |
Benefits of Lower Sodium Cheese
Choosing lower-sodium cheese has several health advantages, especially for those with specific health concerns.
- Better Blood Pressure: Eating less sodium helps lower blood pressure and reduces the risk of heart problems.
- Good for Kidneys: People with kidney problems often need to eat less salt to help their kidneys work properly.
- Improved Flavor: A low-sodium diet can make you taste food better.
- Nutrients: Lower sodium cheeses still provide calcium and protein for bone health and muscle maintenance.
How to Include Low-Sodium American Cheese in Your Diet
Look for brands like Land O'Lakes and Boar's Head that offer low-sodium American cheese. Read the nutrition label to see the sodium content per serving. Besides American cheese, other cheeses like Swiss or fresh mozzarella are lower in sodium and can be part of a healthy diet.
- Tips for Lowering Sodium in Recipes:
- Mix a naturally low-sodium cheese, like Swiss, with a small amount of low-sodium American cheese.
- Use cheese sparingly to add flavor, not as the main ingredient.
- Combine low-sodium cheese with low-sodium ingredients, such as fresh vegetables, for sandwiches and salads.
- Try part-skim ricotta or cottage cheese (check for 'no added sodium' varieties).
Conclusion
Low-sodium American cheese has less sodium than regular cheese. The amount of sodium ranges from 210mg to 300mg per 1-ounce serving, depending on the brand. This is a good choice for those who need to limit salt intake, such as those with high blood pressure. Checking labels and choosing other low-sodium options can help you enjoy American cheese while eating a heart-healthy diet. For more information, visit WebMD's guide on the potential health benefits of cheese.
