5 Cheeses with Low Sodium Content

Cheese isn't typically associated with being "low-sodium." After all, salt is essential in the cheese-making process. It enhances flavor, aids in drying milk curds, and helps prevent bacterial growth in the brine.

However, as we know, salt is rich in sodium. It consists of approximately 40 percent sodium and 60 percent chloride. The science behind sodium is well-established: excessive consumption can lead to high blood pressure, increasing the risk of heart attack, stroke, and heart failure.

So, what does this mean for cheese lovers? Nowadays, you can find a variety of low-sodium cheese options at the store. But what exactly does 'low-sodium' mean? The U.S. Food and Drug Administration (FDA) recommends that most people consume less than 2,300 milligrams of sodium daily. Generally speaking, a cheese serving containing 5 percent or less of the daily recommended sodium value (115 milligrams) is considered low, while a serving with 20 percent or more (460 milligrams) is deemed high. Here are five cheeses that meet these criteria.

5. Brick Cheese

Originally produced in Wisconsin in the late 1800s, brick cheese is named after the clay bricks used in its production. Its flavor is mild, resembling white American cheddar, but it's cooked at a higher temperature, which results in a richer fat content and a different protein structure. The outcome is a creamy cheese that melts beautifully. While it's not the lowest-sodium cheese on the list, with about 160 milligrams of sodium per 1-ounce serving, it’s still a good option for cheese lovers watching their sodium intake.

4. Goat Cheese

Goat cheese is a creamy, mild-flavored cheese that's perfect for adding to savory salads, sandwiches, or even sweet desserts. Its spreadable texture makes it an excellent choice for a charcuterie board. Additionally, since goat milk contains less lactose than cow’s milk, it's an ideal option for those who are lactose intolerant. A single 1-ounce serving of goat cheese contains between 100 and 130 milligrams of sodium.

3. Fresh Mozzarella

It's important to distinguish fresh mozzarella from its shredded counterpart. Fresh mozzarella is more moist and doesn't undergo salting during the aging process. It's typically packaged in liquid—water, brine, or whey—to keep it fresh. A classic serving method is to slice it and pair it with tomatoes, basil, and vinaigrette, forming a Caprese salad. A single 1-ounce serving can contain as little as 40 milligrams of sodium.

2. Cream Cheese

Some of your favorite desserts likely feature this next cheese: cream cheese. What sets cream cheese apart from some others is that it's made from cream rather than milk. Like goat cheese, it pairs wonderfully with both sweet and savory dishes. Can you imagine lox and bagels or cheesecake without it? Plus, it’s one of the lowest sodium options—just 53 milligrams of sodium in a 1-ounce serving.

1. Swiss Cheese

The cheese with the absolute lowest sodium is one of the most iconic: Swiss cheese. While there are many types of Swiss cheese, we’re focusing on the yellow, medium-hard varieties that fall under the Swiss or Alpine cheese category. These cheeses originated in the Emmental region of Switzerland and are known for their distinctive holes—or 'eyes'—which form when a bacterium called Propionibacterium freudenrichii is introduced during the cheesemaking process. This bacteria produces carbon dioxide, which causes the holes to form, making Swiss cheese famous.

Although Swiss cheese is a great addition to a Reuben, you might need to pass on the sandwich itself since corned beef is high in sodium! A 1-ounce serving of Emmental contains about 60 milligrams of sodium. So go ahead and enjoy two servings instead!