Introduction:
The 5 Best Low Sodium Cheeses are not only delicious but also a smart choice for your health. Cheese is rich in calcium, protein, and essential vitamins, but some types can be surprisingly high in sodium. For people managing high blood pressure, heart disease, or simply looking to eat cleaner, switching to best low sodium cheeses can make a big difference.
In this guide, we’ll explore the top 5 best low sodium cheeses, what makes them healthier, and how to enjoy them deliciously — all backed by a registered dietitian’s advice.
What Makes a Cheese “Low Sodium”?
A low-sodium cheese typically contains 140 milligrams (mg) or less of sodium per serving, according to the U.S. Food and Drug Administration (FDA).
Cheese can naturally contain sodium due to the salting process that preserves and enhances flavor. However, not all cheeses are equal — some varieties use minimal salt, while others are sodium-packed.
Common Reasons to Choose Best Low Sodium Cheeses
- To support heart health and lower blood pressure
- To reduce water retention and bloating
- To maintain a balanced diet without excess salt
- To prevent or manage hypertension
The 5 Best Low Sodium Cheeses, According to a Dietitian
Let’s break down the top five cheeses that are delicious and naturally lower in sodium.
1. Swiss Cheese
Sodium: Around 50–70 mg per ounce
Swiss cheese tops the list of best low sodium cheeses because it’s naturally mild and low in salt. With its nutty, slightly sweet flavor, Swiss melts beautifully in sandwiches, omelets, and casseroles.
Why it’s a great choice:
- High in calcium and protein
- Melts easily for cooking
- Naturally lower in sodium than many other varieties
Dietitian tip: Pair Swiss cheese with whole-grain crackers and fresh veggies for a satisfying snack that’s low in sodium and high in nutrients.
2. Mozzarella (Fresh or Part-Skim)
Sodium: Around 175 mg per ounce (part-skim) or 80 mg per ounce (fresh mozzarella)
Mozzarella is a versatile, soft cheese that’s perfect for salads, pizzas, or simply sliced with tomatoes and basil. Fresh mozzarella (stored in brine) typically contains less sodium than shredded or processed versions.
Why it’s a great choice:
- Lower in calories and fat than aged cheeses
- A good source of calcium and phosphorus
- Mild taste that pairs well with many dishes
Dietitian tip: Opt for fresh mozzarella balls in water, not salt brine, to reduce your sodium intake even further.
3. Ricotta Cheese
Sodium: Around 50–100 mg per ½ cup
Ricotta is light, fluffy, and mild in flavor — and surprisingly one of the lowest-sodium cheeses available. Made from whey, it’s high in protein and calcium, making it perfect for both savory and sweet recipes.
Why it’s a great choice:
- Great for baking, pasta, or breakfast bowls
- Naturally low in sodium and fat
- Rich in calcium, with a smooth texture
Dietitian tip: Use ricotta as a spread on whole-grain toast with honey and berries for a low-sodium, high-protein breakfast.
4. Cream Cheese (Low-Sodium or Homemade)
Sodium: Around 90 mg per ounce (for low-sodium varieties)
Cream cheese is soft, rich, and spreadable — perfect for bagels, dips, or desserts. Many brands now offer low-sodium versions, giving you the same creamy texture with less salt.
Why it’s a great choice:
- Easy to find and use
- Great for spreads, frostings, and sauces
- Can be homemade with simple ingredients
Dietitian tip: Mix low-sodium cream cheese with herbs and garlic for a delicious spread that’s both flavorful and heart-friendly.
5. Goat Cheese (Chèvre)
Sodium: Around 100–130 mg per ounce
Goat cheese offers a tangy, creamy texture and is a great alternative for people who are lactose-sensitive. It’s also lower in sodium and fat compared to many cow’s milk cheeses.
Why it’s a great choice:
- Naturally lower in sodium
- Easier to digest for some people
- Rich in probiotics and protein
Dietitian tip: Crumble goat cheese on top of salads or roasted vegetables to enhance flavor without adding much salt.
High-Sodium Cheeses to Limit
If you’re trying to reduce sodium, be cautious with these popular but saltier varieties:
- Feta cheese – ~320 mg per ounce
- Parmesan – ~330 mg per ounce
- Processed cheese (like American slices) – ~400–450 mg per ounce
- Blue cheese – ~390 mg per ounce
Practical Tips to Enjoy Best Low Sodium Cheeses
You don’t have to give up cheese to maintain a low-sodium diet. Here are some dietitian-approved tips to enjoy your favorites more healthfully:
- Read the labels: Look for “low-sodium” or “no salt added.”
- Control portion size: Stick to 1 ounce per serving.
- Balance with whole foods: Pair cheese with potassium-rich foods like bananas or spinach to balance sodium levels.
- Choose fresh over processed: Fresh cheeses like mozzarella or ricotta have less sodium than aged types.
- Experiment with herbs: Add herbs, lemon juice, or spices to boost flavor without more salt.
How to Make Homemade Best Low Sodium Cheeses
Making your own low-sodium cheese at home allows you to control the ingredients and flavor.
Step-by-Step Guide
- Warm the milk – Use whole or skim milk, heat it to around 180°F.
- Add acid – Stir in lemon juice or vinegar to curdle the milk.
- Strain the curds – Pour through cheesecloth to separate whey.
- Add flavor – Mix in herbs or garlic for taste (skip the salt!).
- Chill and enjoy – Refrigerate for at least 2 hours before serving.
This simple method makes a fresh ricotta-style cheese that’s naturally low in sodium and delicious on toast, salads, or pasta.
Health Benefits of Choosing Best Low Sodium Cheeses
Switching to best low sodium cheeses supports more than just your heart health — it contributes to overall well-being.
Key benefits include:
- Supports heart health: Lower sodium means lower blood pressure.
- Prevents water retention: Reduces bloating and puffiness.
- Improves kidney health: Easier on the kidneys compared to high-sodium foods.
- Balances electrolytes: Keeps sodium-potassium levels in check.
- Enhances overall diet quality: Encourages mindful eating and better portion control.
FAQs About Best Low Sodium Cheeses
1. What’s the healthiest low-sodium cheese?
Swiss cheese and ricotta are among the healthiest because they’re naturally low in sodium and rich in calcium and protein.
2. Is mozzarella low in sodium?
Fresh mozzarella is one of the best low-sodium options, especially compared to processed shredded versions.
3. How much sodium should I eat per day?
According to the American Heart Association, aim for no more than 2,300 mg per day, ideally closer to 1,500 mg for optimal heart health.
4. Can I eat cheese on a low-sodium diet?
Yes! Just choose naturally best low sodium cheeses and watch your portions.
5. Are vegan cheeses lower in sodium?
Not always — many vegan cheeses contain added salt for flavor. Always check the nutrition label.
6. What’s the best way to reduce sodium in cheese dishes?
Use fresh herbs, lemon juice, or garlic to enhance flavor instead of salt. You can also mix low-sodium cheese with high-sodium types to balance taste.
Conclusion: You Can Still Enjoy Cheese the Healthy Way
recipeYou don’t need to give up cheese to maintain a low-sodium lifestyle. By choosing best low sodium cheeses like Swiss, ricotta, mozzarella, cream cheese, and goat cheese, you can enjoy creamy, flavorful meals without overloading on salt.
