Why Is Sodium Used in Cheese?
Sodium chloride, or salt, plays a vital role in cheesemaking. Salt is essential for several reasons:
- Preservation: Salt helps preserve cheese by reducing water activity. This stops the growth of mold and harmful bacteria.
- Flavor: It improves the taste of cheese. Without salt, cheese can be bland or bitter.
- Texture: Salt manages moisture levels. This affects the texture and firmness of the final product.
- Ripening: It influences the aging process. This is needed to get the specific taste and smell of many cheeses.
Low-Sodium Cheese Options
If you need to watch your sodium intake, some cheeses are lower in salt. However, sodium levels differ by brand and preparation. Always check the nutrition label.
Swiss Cheese
Swiss cheese is a low-sodium option. An ounce (28g) of Swiss cheese may have as little as 53 mg of sodium.
- Flavor: Mild, nutty, and slightly sweet.
- Uses: Good for sandwiches, fondue, grilled cheese, or sliced with fruit.
Ricotta Cheese
Ricotta cheese, made from the whey of other cheeses, is also low in sodium. A half-cup serving of part-skim ricotta has about 123 mg of sodium.
- Flavor: Mild and milky.
- Uses: Great for lasagna, stuffed shells, pancakes, or with fruit and honey.
Fresh Mozzarella
Fresh mozzarella, packaged in water or whey, has less salt than pre-shredded mozzarella. An ounce can have about 85-138 mg of sodium.
- Flavor: Mild, creamy, and milky.
- Uses: Ideal for Caprese salads, pizza, and roasted vegetables.
Cottage Cheese (Low-Sodium)
Regular cottage cheese is high in sodium. Low-sodium varieties can have as little as 29 mg per cup.
- Flavor: Mild and creamy.
- Uses: Enjoy with fruit, in savory bowls, or in smoothies.
Cream Cheese and Mascarpone
These soft cheeses are lower in sodium, though they are rich. Mascarpone is very low in sodium, with some brands having as little as 15 mg per tablespoon.
- Flavor: Mild, rich, and creamy.
- Uses: Spreads, dips, and desserts like tiramisu.
Sodium Content Comparison in Cheeses
This table shows the approximate sodium content per 1-ounce (28g) serving of various cheeses. Amounts may differ by brand.
| Cheese Type | Approximate Sodium (mg) per 1 oz | Best For | Flavor Profile |
|---|---|---|---|
| Swiss | 53 | Sandwiches, melting | Mild, nutty, sweet |
| Mascarpone* | ~15 per tbsp | Spreads, desserts | Rich, buttery |
| Fresh Ricotta* | ~24 | Lasagna, dipping | Mild, milky |
| Cream Cheese | 89 | Spreads, baking | Tangy, creamy |
| Fresh Mozzarella | 85-138 | Caprese, pizza | Mild, milky |
| Goat Cheese (Chevre) | 100-130 | Salads, crackers | Tangy, earthy |
| Monterey Jack | 170 | Melting, shredding | Mild, buttery |
| Cheddar | 185 | Snacking, cooking | Sharp, tangy |
| Feta | 260 | Salads, Mediterranean | Salty, tangy |
| Parmesan | 390 | Grating, pasta | Sharp, nutty |
*Note: Sodium content for ricotta and mascarpone is measured differently due to their softer texture. The ricotta figure reflects a standard portion, not 1 ounce.
Tips for Reducing Sodium
- Make it Yourself: Making ricotta or cottage cheese at home allows full control over salt.
- Read Labels: Check the nutrition facts, especially for 'low-fat' or 'reduced-sodium' products.
- Use High-Sodium Cheeses in Moderation: If you like cheeses like Parmesan, use small amounts.
- Use Flavor Enhancers: Use herbs, spices, garlic powder, onion powder, and lemon zest.
Conclusion
Even though cheese can be high in sodium, you can still enjoy it on a low-sodium diet. Swiss, ricotta, fresh mozzarella, and low-sodium cottage cheese offer great flavor without a lot of salt. Reading labels and using low-sodium options helps you manage your sodium intake. With these choices, you can still enjoy cheese responsibly.
Action on Salt provides more information on the health risks of too much sodium.
