What cheese has the most sodium in it?

January 11, 2026 •

3 min read

According to nutrition data, hard, aged cheeses like Roquefort and Parmesan often contain some of the highest amounts of sodium, sometimes exceeding 1,800mg per 100g serving. This guide explores what cheese has the most sodium in it, shedding light on the saltiest options and providing insight into smarter choices.

Quick Summary

An investigation into cheeses with the highest sodium content, detailing how aging and processing methods impact salt levels. Provides tips for managing intake and lists excellent lower-sodium cheese substitutes.

Key Points

Roquefort and Parmesan are Top Contenders: Aged and blue cheeses like Roquefort and Parmesan contain some of the highest sodium levels due to their production processes.
Brining Increases Sodium: Cheeses like Halloumi and Feta are stored in brine, resulting in a characteristically high salt content.
Low-Sodium Alternatives Exist: Swiss, fresh mozzarella, and ricotta are excellent choices for those seeking lower-sodium cheese options.
Salt is a Preservative: A high sodium content in cheese serves not only for flavor but also as a crucial preservative to inhibit bacterial growth.
Manage Intake with Garnishes: High-sodium cheeses can be enjoyed in moderation by using small amounts as a flavorful garnish rather than a main component.
Rinsing Reduces Saltiness: For brined cheeses like feta, a quick rinse under water can help remove some of the surface salt.

Most cheese is typically high in sodium for two primary reasons: preservation and flavor. Salt is a critical ingredient that inhibits microbial growth, ensuring a longer shelf life, while also controlling moisture and enhancing taste. However, not all cheeses are created equal when it comes to their salt content. For those mindful of their sodium intake, understanding which cheeses pack the most sodium is key.

The Top Contenders for Highest Sodium Cheese

Certain cheeses consistently rank at the top for sodium content due to their specific production and aging processes. These varieties are often hard, aged, or preserved in brine, which concentrates the salt and intensifies the flavor.

Roquefort: The Blue Cheese Champion

Roquefort, a sheep's milk blue cheese, is frequently cited as one of the highest-sodium cheeses available. It contains approximately 1,809mg of sodium per 100g. Its high salt content is essential for its characteristic flavor and texture, playing a crucial role in the aging process that gives it its distinct blue veins.

Parmesan: Aged and Flavor-Packed

Parmesan, another aged and hard cheese, comes in a close second. With about 1,804mg of sodium per 100g, it’s also a significant source of dietary sodium. The lengthy aging process of Parmesan and other similar hard cheeses, like Romano, concentrates both flavor and salt, making it an excellent, but salty, topping.

Halloumi: The Brine-Soaked Squeaker

Halloumi is a cheese famous for its high melting point, which allows it to be grilled or fried. However, it is also notable for its very high sodium content, which comes from being stored in brine. Some varieties can contain around 2,400mg of sodium per 100g, making it one of the saltiest cheeses on the market.

Comparison of Sodium in Popular Cheeses

This table provides a quick reference for the sodium content of various popular cheeses per 100g serving, based on nutritional data.


Cheese Type	Sodium (mg per 100g)	Primary Reason for Saltiness
Roquefort	~1,809	Aging and mold ripening
Parmesan	~1,804	Extended aging and flavor concentration
Manchego	~1,433	Curing process
American Cheese (Processed)	~1,309	Processing and additives
Halloumi	~2,400-3,000	Brine storage
Feta	~917	Brine storage
Cheddar	~653	Curing process
Swiss	~187	Low-salt production
Ricotta	~25 (per 1oz)	Fresh, unripened cheese

How to Manage Sodium from Cheese

If you need to lower your sodium intake, you don’t have to completely eliminate cheese from your diet. Here are some strategies for enjoying cheese responsibly:

Choose low-sodium options: Opt for cheeses with a lower sodium count, such as Swiss, fresh mozzarella, ricotta, or goat cheese.
Use sparingly as a garnish: Instead of a main ingredient, use a small amount of a high-sodium, flavorful cheese like Parmesan as a finishing garnish to sprinkle on pasta or salad.
Rinse brined cheeses: For cheeses like feta, rinsing it under water or soaking it in fresh water or milk for a few minutes can draw out some of the excess salt.
Pair with low-sodium foods: Combine cheese with unsalted crackers, fresh fruit, or nuts to balance the overall sodium content of your snack or meal.
Check nutrition labels: Sodium content can vary significantly even within the same cheese type, especially for processed varieties. Always check the nutrition facts panel to make an informed choice.

Low-Sodium Cheese Alternatives

For those on a strict low-sodium diet, there are excellent and delicious alternatives that provide a cheesy fix without the salt. Fresh mozzarella in liquid, fresh ricotta, and Swiss are generally lower in sodium compared to hard or aged varieties. Furthermore, some brands offer specific “low-sodium” versions of popular cheeses, which can be an excellent option for managing intake. Pairing these cheeses with fresh herbs and spices can also help boost flavor naturally, reducing the need for salt.

Conclusion

While a variety of cheeses, especially aged and brined types like Roquefort, Parmesan, and Halloumi, contain high levels of sodium, it's possible to incorporate them into a healthy diet. The key is to be mindful of portion sizes and to utilize them as flavorful accents rather than primary ingredients. By understanding what cheese has the most sodium in it and adopting smart consumption habits, you can still enjoy the diverse world of cheese while keeping your health in check. For those needing to strictly limit sodium, selecting naturally low-sodium options or making fresh varieties at home offers a satisfying alternative.

For more information on dietary sodium recommendations, consult resources such as the Dietary Guidelines for Americans.

Frequently Asked Questions

While individual products can vary, hard aged cheeses like Roquefort and Parmesan are often listed among the highest, with some varieties containing over 1,800 mg of sodium per 100g.

Cheese contains sodium primarily because salt is used as a preservative to inhibit bacterial growth and as a crucial flavor enhancer. It also helps control moisture content and firm the cheese's texture during production.

Yes, Halloumi cheese is notoriously high in sodium. This is because it is traditionally stored and preserved in a salty brine solution, which significantly increases its salt content.

To reduce the saltiness of feta and other brined cheeses, you can rinse the cheese under fresh water before use or, for a more significant reduction, soak it in fresh water or milk for 30 minutes to a couple of hours.

For low-sodium options, consider choosing fresh mozzarella, Swiss cheese, fresh ricotta, and soft goat cheese. These varieties are known to be lower in salt than their aged counterparts.

Processed cheese often has a high sodium content due to added salts and other additives used to improve flavor and texture. Some processed American cheese slices can contain over 1,300 mg of sodium per 100g.

Yes, as a general rule, the older and harder a cheese is, the higher its sodium content tends to be. The aging process, where salt is used to draw out moisture and preserve the cheese, naturally concentrates the sodium.