Finding the right balance between flavor and health can be a challenge for cheese lovers monitoring their sodium intake. While cheese provides important nutrients like calcium and protein, it can also be a significant source of sodium, which, in excess, may contribute to high blood pressure and other health concerns.
Fortunately, low-sodium cheese options are available, allowing you to enjoy your favorite foods without compromising your sodium levels. According to the U.S. Food and Drug Administration, a food is considered low in sodium if it contains 140 milligrams or less per serving. By choosing low-sodium cheeses more often, you can maintain a balanced diet without sacrificing flavor.
Keep reading to discover six of our favorite low-sodium cheeses that let you enjoy cheese without sacrificing your health. Plus, find out how to incorporate them into a healthy eating plan.
Why Sodium Content in Cheese Matters
Sodium is an essential mineral that plays a key role in regulating fluid balance, nerve function, and muscle contractions. However, consuming too much sodium can lead to health issues such as high blood pressure, heart disease, and stroke.
The American Heart Association advises limiting sodium intake to no more than 2,300 milligrams per day, with an ideal target of 1,500 milligrams for those with high blood pressure or heart concerns.
Cheese can be a major source of sodium, with some types, like Parmesan, containing over 300 milligrams per 1-ounce serving. If you're a cheese lover looking to cut back on sodium, opting for low-sodium varieties is a smart choice.
Fortunately for cheese lovers, several low-sodium cheeses are available. Here are six of our favorites.
Mascarpone
Mascarpone is a rich, creamy cheese with a mildly sweet flavor, made from whole cream. While it's a popular choice for desserts, it also works beautifully in savory dishes like risotto or as a spread. You can stir it into pasta sauce with mushrooms and spinach for a luscious, creamy finish.
Ricotta
Ricotta cheese is a creamy, mild cheese commonly used in Italian cooking. Naturally low in sodium and rich in calcium, it’s a nutritious option for those mindful of their sodium intake. Use it in pasta dishes like lasagna or stuffed shells, or stir it into pancake batter for a richer, fluffier texture.
Swiss
Swiss cheese is a popular low-sodium option, known for its unique nutty flavor and firm texture. Try it in a classic grilled cheese sandwich on whole wheat bread, or add it to an omelet with spinach and mushrooms for a savory, protein-rich breakfast.
Cream Cheese
Although cream cheese is high in fat, it contains less sodium than many other cheeses. For a healthier option, choose a lower-fat version. Mix it with plain Greek yogurt, lemon juice, and garlic for a lighter, protein-packed dip, or stir a small amount into marinara sauce for added creaminess without using heavy cream.
Soft Goat Cheese
Soft goat cheese contains less sodium than many cow’s milk cheeses, and its tangy flavor complements a wide range of dishes. An added benefit is its lower lactose content, making it easier to digest for those with lactose intolerance. For a flavorful and refreshing lunch, try crumbled goat cheese over a salad with roasted beets, orange slices, and mixed greens.
Mozzarella
Mozzarella’s mild flavor and soft texture make it a versatile low-sodium cheese that works in a variety of dishes. Try layering fresh mozzarella with ripe tomatoes and basil, then drizzle with balsamic vinegar and olive oil for a classic caprese salad. Alternatively, toss baby spinach with fresh strawberries, nuts, and small mozzarella balls (bocconcini) for a refreshing, nutrient-packed salad.
Tips for Incorporating Low-Sodium Cheeses Into Your Diet
There are plenty of tasty ways to add low-sodium cheeses to your diet, whether using them as a flavor boost or pairing them with whole foods to create balanced meals and snacks.
Use Cheese as a Flavor Enhancer
Rather than using large portions of cheese, try adding small amounts of low-sodium varieties to enhance flavor. For example, top your salads with a few slices of fresh mozzarella, or swap higher-sodium cheddar for Swiss cheese in sandwiches or wraps.
Pair With Whole Foods
Pair low-sodium cheeses with fresh, whole foods like fruits, vegetables, and whole grains to create balanced, nutrient-rich meals. For instance, enjoy ricotta cheese with fresh pineapple or cherry tomatoes for a healthy snack, or top a slice of whole wheat bread with low-fat cream cheese, avocado, and an egg for a delicious and satisfying breakfast.
Experiment with Different Types of Low-Sodium Cheeses
Many low-sodium cheeses tend to be softer, offering plenty of opportunities to experiment and discover which ones best match your taste preferences and dietary needs.
If you like cream cheese, try mixing it with herbs and spices to create a flavorful spread for whole wheat crackers or raw veggie sticks. For recipes that call for heavy cream, consider using low-fat cream cheese as a substitute to achieve a creamy texture with less added fat.
Final Thoughts
Reducing your sodium intake doesn’t mean you have to give up your favorite foods, like cheese. By opting for low-sodium varieties such as ricotta, Swiss, mascarpone, cream cheese, soft goat cheese, or mozzarella, you can still enjoy the rich, creamy flavors and nutritional benefits without eliminating cheese from your diet.
Rather than making cheese the star of your meal, use it as a flavor enhancer. This helps you stick to a 1-ounce serving size and keep your sodium intake in check. Experiment with different cheeses and incorporate them into whole-food-based meals to maintain a low-sodium diet without compromising on taste.