What cheeses are highest in sodium?

December 1, 2025 •

2 min read

According to research from the National Institutes of Health, the salt content in cheese can be high and varies significantly between different types. Knowing what cheeses are highest in sodium is an important step toward managing your dietary intake and making more informed food choices.

Quick Summary

This article identifies the cheeses with the highest sodium levels, including processed American cheese, aged hard cheeses, and brined types like feta. The discussion explores the reasons behind the high sodium content and provides lower-sodium alternatives for dietary management.

Key Points

Aged Cheeses: Hard, aged varieties like Parmesan and Roquefort are among the highest in sodium due to moisture loss and salt concentration during the aging process.
Processed Cheeses: Processed options like American cheese and cheese spreads contain significant amounts of sodium from added emulsifying salts for texture and shelf-life.
Brined Cheeses: Cheeses preserved in salt water, such as feta and halloumi, absorb high levels of sodium from the brine.
Low-Sodium Alternatives: Fresher cheeses like Swiss, fresh mozzarella, and ricotta are naturally lower in sodium and are good options for those monitoring their intake.
Check Labels: Sodium content can vary by brand, so checking nutrition labels is the most accurate way to confirm a cheese's sodium level.
Purpose of Salt: Sodium is crucial in cheesemaking for preservation, moisture control, and the development of flavor, not just for taste.
Rinse Cottage Cheese: Rinsing cottage cheese can drastically reduce its sodium content, offering a low-sodium way to enjoy it.

The Salty Suspects: Identifying Cheeses Highest in Sodium

When it comes to sodium, not all cheeses are created equal. The levels can range dramatically, and for those monitoring their salt intake, it is vital to know which varieties pack the most punch. Generally, aged, processed, and brined cheeses are the biggest contributors of sodium.

Aged and Hard Cheeses

Aged cheeses lose moisture, concentrating salt and increasing sodium content.

Roquefort and Parmesan: Both are often cited among the highest, exceeding 1,800 mg per 100g.
Manchego: This aged cheese also has high sodium, often over 1,400 mg per 100g.
Other Hard Cheeses: Gruyere and mature cheddar also have elevated sodium.

Processed Cheeses

Processed cheese uses emulsifying salts, significantly increasing sodium.

American Cheese: A single slice can contain 377 mg of sodium or more.
Cheese Spreads: These products also tend to have very high sodium levels.

Brined Cheeses

Cheeses stored in brine are high in sodium.

Feta: Averages over 900 mg per 100g.
Halloumi: Can be extremely high, sometimes over 2,700 mg per 100g.
Blue Cheese: Many types average around 1,146 mg per 100g.

The Role of Sodium in Cheesemaking

Salt is crucial for preservation, inhibiting bacteria, controlling moisture, and developing flavor.

How to Manage Your Sodium Intake from Cheese

Choose Lower Sodium Cheeses

Opt for naturally lower options like Swiss, ricotta, fresh mozzarella, and certain goat cheeses.

Rinse Your Cheese

Rinsing cottage cheese can reduce sodium by up to 63%.

Practice Portion Control

Even with high-sodium cheeses, use small amounts as a garnish.

Comparison of High vs. Low Sodium Cheeses


Cheese Type	Sodium per 100g (Approx. mg)	Notes	Low-Sodium Alternative	Approx. Sodium per 100g (mg)
Roquefort	1,809	Aged blue cheese	Swiss	187
Parmesan	1,804	Aged, hard grating cheese	Ricotta	100-200
Processed American	1,309	Emulsifying salts added	Fresh Mozzarella	627
Manchego	1,433	Aged hard cheese	Goat Cheese	415
Feta	917	Brine-preserved cheese	Cream Cheese	350-400 (no-salt-added exists)
Halloumi	2,710	Brine-preserved cheese	Farmer Cheese	Lower, depends on prep

Conclusion

Aged, processed, and brined cheeses are highest in sodium. Choosing lower-sodium alternatives like Swiss, ricotta, or fresh mozzarella, or practicing moderation, helps manage intake. Always check nutrition labels, as sodium varies by brand. For more on dietary sodium, see the Dietary Guidelines for Americans.

Low-Sodium Cheese Alternatives

Swiss: Mild, nutty, very low sodium.
Ricotta: Fresh, creamy, naturally low sodium.
Fresh Mozzarella: High moisture, less sodium than aged.
Goat Cheese: Certain soft varieties are lower in sodium.

High-Sodium Cheeses to Watch

Roquefort: Intense, salty blue cheese.
Parmesan: High sodium content adds up quickly.
Processed American Cheese: High in emulsifying salts.
Halloumi: Very high salt from brining.

Being aware of these differences helps integrate cheese into a healthy diet.

Dietary Guidelines for Americans 2020-2025

Frequently Asked Questions

Among common cheeses, Roquefort and Parmesan often have the highest sodium, both typically over 1,800 mg per 100g. Some varieties of halloumi, which is brined, can also contain extremely high levels.

Processed cheese contains high levels of sodium because manufacturers add emulsifying salts, such as sodium phosphate, to achieve its smooth, consistent texture.

Yes, Swiss cheese is one of the best choices for a low-sodium diet, with many brands containing as little as 50-75 mg of sodium per ounce.

Yes, salt is essential for cheese production. It acts as a preservative to inhibit bad bacteria and helps control the moisture content and enzymatic activity, which ultimately affects the texture and flavor.

You can significantly reduce the sodium content of cottage cheese by rinsing it under running water for a few minutes and then draining it thoroughly.

Good low-sodium alternatives include Swiss, ricotta, fresh mozzarella, and certain varieties of soft goat cheese. Farmer cheese can also be a good low-sodium option.

While aging generally concentrates sodium, it is not a universal rule. The initial amount of salt added and the specific aging process can lead to variations. However, hard, aged cheeses are consistently higher in sodium than their softer, fresher counterparts.