Ever wondered if you can enjoy cheese without the guilt of high sodium? Cheese is a beloved staple in many diets, but its high sodium content can be a concern for those watching their blood pressure or heart health. The good news? Low sodium cheese exists—and it doesn’t have to be bland or boring.
In this guide, we’ll explore the best low sodium cheese options, their health benefits, and how to incorporate them into your meals without missing out on flavor.
Why Choose Low Sodium Cheese?
Excess sodium is linked to high blood pressure, heart disease, and stroke. The American Heart Association recommends no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for most adults. Yet, just one ounce of some cheeses can contain 200–400 mg of sodium—adding up quickly in a cheese-heavy diet.
Low sodium cheeses (typically with 140 mg or less per serving) offer a smarter alternative. They allow cheese lovers to indulge while keeping sodium intake in check.
Top Low Sodium Cheese Options
Not all cheeses are created equal when it comes to sodium. Here are some of the best low sodium choices:
1. Swiss Cheese
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Sodium: ~50 mg per ounce
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Why It’s Great: Naturally lower in sodium due to its aging process, Swiss cheese has a mild, nutty flavor perfect for sandwiches and melting.
2. Goat Cheese (Fresh)
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Sodium: ~40–80 mg per ounce
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Why It’s Great: Soft and tangy, goat cheese is a versatile option for salads, spreads, and even desserts.
3. Mozzarella (Fresh, Low-Sodium Varieties)
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Sodium: ~85 mg per ounce
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Why It’s Great: A pizza and pasta favorite, fresh mozzarella is naturally lower in sodium than processed versions.
4. Ricotta Cheese
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Sodium: ~30–50 mg per ½ cup
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Why It’s Great: Creamy and mild, ricotta works well in both savory dishes (lasagna) and sweet treats (cheesecake).
5. Emmental Cheese
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Sodium: ~60 mg per ounce
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Why It’s Great: Similar to Swiss but with a slightly stronger taste, Emmental is excellent for cheese boards and fondue.
6. Low-Sodium Cottage Cheese
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Sodium: ~100 mg per ½ cup (varies by brand)
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Why It’s Great: Packed with protein, cottage cheese makes a great high-protein, low-sodium snack.
7. Homemade Cheese (Paneer, Queso Fresco)
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Sodium: Varies (can be made salt-free)
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Why It’s Great: Making cheese at home lets you control the salt content entirely.
How to Find the Best Low SodiumCheese
✔ Read Labels Carefully
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Look for “low so-dium” or “reduced so-dium” labels.
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Avoid processed cheeses (American, Velveeta), which are often high in sodium.
✔ Opt for Fresh Over Aged
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Aged cheeses (Parmesan, blue cheese, feta) tend to have more salt.
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Fresh cheeses (mozzarella, ricotta, goat cheese) are naturally lower.
✔ Try Unsalted or DIY Versions
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Some brands offer no-salt-added cheese.
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Making cheese at home (like paneer or farmer’s cheese) lets you skip added salt.
Delicious Ways to Enjoy Low Sodium Cheese
🍕 On Pizza
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Use fresh mozzarella instead of processed shredded cheese.
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Add flavor with herbs (basil, oregano) instead of extra salt.
🥗 In Salads
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Crumble goat cheese or feta (look for low so-dium versions) over greens.
🥪 In Sandwiches
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Swap processed cheese for Swiss or Emmental for a melty, low so-dium option.
🧀 On Cheese Boards
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Pair lowsodium cheeses with nuts, fruits, and whole-grain crackers.
🍝 In Pasta & Casseroles
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Use ricotta or homemade paneer in lasagna for a creamy, lower-sodium alternative.
Myths About Low SodiumCheese
❌ “LowSodium Cheese Tastes Bland”
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Truth: Many low sodium cheeses (like Swiss or fresh mozzarella) are naturally flavorful. Herbs and spices can enhance taste without salt.
❌ “All Cheese Is High in Sodium”
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Truth: Some cheeses are naturally low in sodium—you just need to choose wisely.
❌ “Reduced Sodium Means No Flavor”
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Truth: Brands like Boar’s Head and Organic Valley offer tasty low sodium options.
Final Thoughts: Can You Have Cheese on a Low-Sodium Diet?
Absolutely! With the right choices, you can enjoy cheese without overloading on so-dium. Stick to fresh, naturally low-sodium varieties, read labels, and experiment with homemade versions.
Whether you’re managing blood pressure or just cutting back on salt, low sodium cheese lets you savor the flavors you love—healthily and deliciously.
