Which cheese has the most potassium? Unveiling the dairy's top sources

October 14, 2025 •

3 min read

While cheese is not typically known as a primary source of potassium, certain varieties contain significantly higher levels than others. Among all cheeses, the clear winner for highest potassium content is the unique, caramel-hued Norwegian Gjetost, which offers over 1400mg per 100g serving.

Quick Summary

This article reveals Gjetost as the cheese with the highest potassium content, providing a detailed comparison of its nutritional value against other popular cheeses like cottage, ricotta, and blue cheese.

Key Points

Gjetost Reigns Supreme: The Norwegian cheese Gjetost has the highest potassium content, with over 1400mg per 100g, significantly more than any other variety.
Consider Higher-Potassium Cheeses: Besides Gjetost, blue cheese, cream cheese, and ricotta offer moderate to high levels of potassium relative to other cheeses, though still far less than Gjetost.
Check Labels for Additives: Some low-sodium cheeses use potassium chloride as a salt substitute, which can artificially increase their potassium levels. Always verify the ingredients list if on a restricted diet.
Cheese Is Not a Primary Source: While helpful, even high-potassium cheeses are not the main source of this mineral for most people. Focus on fruits, vegetables, and other whole foods for primary potassium intake.
Balance Is Key: Most cheeses are also high in sodium. Enjoy high-potassium cheeses in moderation and within the context of a balanced, healthy diet to avoid an imbalance of electrolytes.

The search for a delicious food that can contribute to your potassium intake often leads to fruits and vegetables, but for cheese lovers, certain varieties offer a surprising boost. Knowing which cheese has the most potassium can help those managing their mineral intake, whether for general health or specific dietary needs. This article breaks down the potassium content of various cheeses, crowning the clear winner and providing context on how to incorporate them into your nutrition plan.

The Undisputed Potassium King: Gjetost Cheese

Topping the list by a wide margin is the Norwegian-style cheese Gjetost, with a staggering 1409mg of potassium per 100g serving. Made from whey and caramelized to a fudge-like texture, Gjetost has a distinct sweet, caramel-like flavor. Its high potassium concentration comes from the method of production, which involves boiling the whey down for an extended period, concentrating the minerals and sugars. Because of its richness and potent flavor, it is often consumed in small, thin slices, meaning a typical serving will contain a much smaller, but still notable, amount of potassium.

Runners-Up: Other Notable Cheeses High in Potassium

While no other cheese comes close to Gjetost, several popular options offer a respectable potassium contribution. These include aged and cultured varieties, as well as soft cheeses.

Blue Cheese: This pungent cheese provides a solid amount of potassium, with approximately 256mg per 100g. Its strong flavor means a little goes a long way, making it easy to sprinkle over salads or crumble into sauces for a flavorful nutrient boost.
Cream Cheese: Standard cream cheese can offer around 278mg of potassium per 100g, while lighter versions may vary slightly. It serves as a base for many dips and spreads, allowing for versatile incorporation into meals.
Ricotta Cheese: This soft, fresh cheese contains about 125mg of potassium per 100g. It is a versatile ingredient, often used in baked pasta dishes, dessert recipes, or enjoyed with fruits.
Cottage Cheese: Depending on the fat content and whether it is low-sodium, cottage cheese can offer a decent amount of potassium, around 104mg per 100g. A half-cup of regular cottage cheese may provide around 149mg of potassium, while a salt-free version could offer even more per serving.

Contextualizing Potassium in Your Diet

For most people, cheese is a secondary source of potassium compared to richer options like bananas, spinach, and sweet potatoes. The recommended daily intake for adults is 4,700mg, which is a significant amount to acquire from diet alone. While including a serving of a higher-potassium cheese can contribute, it’s essential to maintain a balanced diet of whole foods. It's also important to note that many cheeses, especially aged and processed ones, are also high in sodium, which can counteract some of the benefits of increased potassium intake.

Comparing Potassium in Common Cheeses (Per 100g)


Cheese Type	Approximate Potassium (mg)	Notes
Gjetost	1409	Norwegian whey cheese, sweet and rich.
Blue Cheese	256	Flavorful, aged cheese.
Philadelphia Cream Cheese	278	Spreadable and versatile.
Ricotta (whole milk)	125	Soft, fresh cheese.
Cottage Cheese (creamed)	104	Cultured, versatile curd cheese.
Parmesan	152	Hard, aged Italian cheese.
Monterey Jack	81	Mild, semi-hard cheese.
Swiss	75	Known for its distinctive holes.

Special Considerations for Specific Diets

People with kidney disease or those on a low-potassium diet need to pay close attention to the potassium content of foods, including cheese. The general rule is that most cheeses contain relatively low levels of potassium compared to other food groups. However, some manufacturers add potassium chloride to low-sodium cheese varieties to enhance flavor, which can unexpectedly increase the potassium content. Always check the nutrition label if you are on a restricted diet to avoid hidden sources of the mineral.

Conclusion

When it comes to the question of which cheese has the most potassium, Gjetost stands out as the highest by a wide margin due to its unique preparation method. Other cheeses like blue cheese and cream cheese offer moderate amounts, while softer options like ricotta and cottage cheese contribute smaller but still meaningful quantities. For most people, including these cheeses in moderation can add flavor and variety to their diet, along with some potassium. For those with specific health needs, checking labels and consulting with a healthcare professional is always the best approach to ensure a diet that's both flavorful and nutritionally sound. National Kidney Foundation: Low Phosphorus Cheese

Frequently Asked Questions

Yes, while most cheeses are not considered a primary source of potassium, the Norwegian variety Gjetost has an exceptionally high concentration due to its unique cooking process, with over 1400mg per 100g.

Gjetost has the highest potassium per 100g. However, it is typically consumed in very small servings. For more standard, larger servings, choices like blue cheese or specific types of cottage cheese may offer a higher potassium load per portion.

Because Gjetost is very rich and intensely flavored, it's typically eaten in small quantities. For a more substantial potassium boost, it is generally more effective to consume foods like spinach, sweet potatoes, or bananas.

Yes, several cheeses have very low potassium levels. Examples include Swiss cheese and goat cheese, making them more suitable for those on a low-potassium diet.

For individuals managing specific health conditions, such as kidney disease, it is crucial to monitor potassium intake. Additionally, some manufacturers add potassium chloride as a salt substitute to low-sodium cheeses, which increases the potassium content.

Aging and cheese type play a role in potassium levels, but other factors are more significant. For example, Gjetost's concentration comes from its unique boiling process, not just aging. Many aged hard cheeses like parmesan have moderate levels of potassium, while fresh soft cheeses like ricotta can also be a source.

The potassium content in an ounce of cheese varies widely. While the average might be around 35mg, options range from as low as 8mg in goat cheese to over 399mg in Gjetost.