Top 6 Low-Sodium Cheese Recommendations from a Certified Dietitian

From a health perspective, cheese often gets a bad rap. It’s frequently associated with digestive issues such as bloating, gas, or constipation, and is also criticized for its high levels of sodium, saturated fats, and dietary cholesterol.

Although sodium is a vital mineral for hydration, fluid balance, and proper muscle and nerve function, excessive intake can lead to health issues. Lauren Manaker MS, RDN, LD, explains, 'A diet high in sodium can elevate blood pressure, increasing the risk of heart disease and stroke.' On average, Americans consume about 3,400 milligrams (mg) of sodium daily, far exceeding the recommended limit of less than 2,300 mg per day.

Manaker explains, 'The saturated fat in cheese can elevate LDL, often referred to as ‘bad’ cholesterol, which may heighten the risk of heart disease if consumed excessively.' However, she highlights that dairy's saturated fat is unique, with studies such as a 2021 research indicating that certain saturated fats in dairy products like cheese might even offer protection against heart disease. Similarly, dietary cholesterol has mixed findings; some studies link it to adverse effects on blood cholesterol, while others show a weaker connection to heart disease risk than previously believed. Despite this, moderation with dairy, including cheese, is advised due to these nutrients of concern. On the flip side, cheese provides several essential nutrients. Dairy products, particularly cheese, are rich in calcium, crucial for maintaining strong bones and teeth. Manaker adds, 'Calcium is also essential for blood clotting, nerve signaling, and muscle function.'

Top Low-Sodium Cheese Picks 

To enjoy the health benefits of cheese without overloading on its problematic nutrients, consider opting for low-sodium varieties. These cheeses allow you to indulge while keeping your salt consumption in check. 'When selecting low-sodium cheeses, there are plenty of options that deliver on flavor without excessive sodium. Just remember, low-sodium doesn’t mean sodium-free,' advises Manaker.

Swiss Cheese

Serving Size: 1 ounceSodium: 53 milligrams (mg)

Swiss cheese is a standout among low-sodium options. 'Swiss cheese is favored for its naturally low sodium levels, making it a healthier choice compared to many other cheeses,' says Manaker. With just 53 mg of sodium per ounce—far less than the 185 mg found in Cheddar—it’s a smart pick. Additionally, it offers nearly eight grams of protein per serving, supporting tissue health. Its nutty flavor makes it perfect for sandwiches, French onion soup, casseroles, dips, tarts, and fondue.

Goat Cheese

Serving Size: 1 ounceSodium: 118 mg

Fans of goat cheese will appreciate its tangy, mildly sweet flavor and its relatively low sodium content, with just 118 mg per ounce. Additionally, this soft cheese provides nearly 13% of your daily vitamin A requirement, offering 115 micrograms (mcg) per ounce. Goat cheese is a versatile choice, often featured on cheese boards, as well as in dishes like crostini, baked goods, spreads, salads, dips, mashed potatoes, pasta, and sandwiches.

Ricotta Cheese

Serving Size: 1/2 cupSodium: 123 mg

Manaker notes, 'Ricotta cheese, a staple in Italian cuisine, is a creamy, mild-flavored cheese that’s also low in sodium.' A half-cup serving contains approximately 123 mg of sodium, which decreases with smaller portions. Additionally, this amount provides 337 mg of calcium, meeting 26% of the Daily Value (DV) for adults. Ricotta’s versatility shines as it can be used fresh or cooked, in both sweet and savory dishes. It’s commonly found in baked goods, pastas, dumplings, pancakes, lasagna, dips, crostinis, and casseroles. Many enjoy it fresh with fruit and honey or paired with veggies for a light, satisfying snack.

Fresh Mozzarella

Serving Size: 1 ounceSodium: 138 mg Pizza enthusiasts will be pleased to know that fresh mozzarella is a lower-sodium cheese, containing just 138 mg per ounce—and even less in unsalted or low-sodium varieties. Opting for part-skim versions reduces dietary cholesterol and saturated fat. 'Fresh mozzarella, especially unsalted types, is a flavorful addition to salads and sandwiches,' says Manaker. It also enhances pastas, flatbreads, dips, and breads.

Low-Sodium Cottage Cheese

Serving Size: 1 cupSodium: 29 mg

While regular cottage cheese is high in sodium, low-sodium versions are equally delicious, with as little as 29 mg per cup. Cottage cheese is a favorite for its protein content, offering an impressive 28 grams per cup. Many brands also include probiotics that support gut health, which may explain its popularity among food influencers. 'Low-sodium cottage cheese is a versatile choice that pairs beautifully with fruits and vegetables,' says Manaker. Its mild flavor works well in both savory and sweet dishes, such as dips, spreads, loaded toasts, pastas, lasagna, baked goods, and even ice cream. Like ricotta, it can also be enjoyed plain with fruits or veggies.

Farmer’s Cheese

Serving Size: ½ cupSodium: 82 mg

Farmer’s cheese, though not as widely known, is a delightful low-sodium option with just 82 mg per half cup. This soft, spreadable cheese resembles cottage cheese and ricotta but boasts significantly higher calcium levels—1,120 mg per half cup, meeting 86% of the Daily Value (DV). Beyond supporting bone and gut health (thanks to probiotics), it’s a versatile ingredient for recipes. It can be used in sweet or savory toasts, pastas, baked goods, dips, spreads, or simply enjoyed with fruits or vegetables.