Cheese is one of the most popular foods on the planet.
Fresh cheese can be some of the healthiest foods you can eat.
But with all the cheeses there are in the world, it can be hard to find the cheese that has the lowest amount of sodium.
Because of this, I’ve assembled a list of some of the best low-sodium cheeses you can find.
These cheeses are not only low in sodium, but low in calories, fat, and carbs.
Many of them also have a good amount of protein.
Without further ado, let’s get into the list.
The Best Low-Sodium Cheeses
Swiss Cheese
Swiss cheese, as its name suggests, is from Switzerland. Typically manufactured from cow’s milk, this semi-hard cheese has a mild, nutty flavor.
By releasing gases throughout the fermentation process, microbes give it its distinctive pores.
Swiss cheese is frequently suggested for anyone who needs to watch their salt or fat intake, such as persons with high blood pressure. It is because it is low-sodium and low-calorie than most other cheeses available on the market.
Swiss cheese goes best with sandwiches, egg bakes, burgers, etc.
| Nutrients | Fats | Calories | Carbohydrates | Protein | Sodium |
| Amount per serving | 9g | 11 kcal | 1g | 8g | 53 mg |
Goat Cheese (Chevre)
Chèvre, another name for goat cheese, is a tangy, healthy, soft cheese prepared from the milk of goats. It comes in a variety of shapes, such as crumbles, spreadable logs, etc.
Additionally, compared to cow’s milk, goat’s milk has more medium-chain fatty acids. These kinds of fat are quickly absorbed by your body and are less likely to cause fat storage.
Additionally, some people might find it simpler to digest goat cheese than cow’s milk cheese. This might be as a result of the altered proteins and reduced lactose content of goat’s milk.
Eggs, pizzas, and salads can all be topped with crumbled goat cheese. Additionally, whipped goat cheese is a tasty fruit or veggie dip.
| Nutrients | Fats | Calories | Carbohydrates | Protein | Sodium |
| Amount per serving | 6g | 75 kcal | 0 | 5g | 130 mg |
Mozzarella Cheese
The healthiest mozzarella is a soft, white cheese with a high moisture content. It is often produced using Italian cow or buffalo milk and has Italian origins.
Additionally, probiotic microorganisms are present in it. Studies on both humans and animals suggest that these probiotics may enhance gut health, boost immunity, and reduce inflammation in the body.
Mozzarella may be used in a variety of recipes like pizzas and pastas and is wonderful in the Caprese salad.
| Nutrients | Fats | Calories | Carbohydrates | Protein | Sodium |
| Amount per serving | 6g | 85 kcal | 1g | 6g | 176 mg |
Cheddar Cheese
An extremely well-liked semi-hard cheese from England is the cheddar cheese. It might be white, off-white, or yellow and is made from matured cow’s milk that has been stored for several months. The best cheddar comes in a variety of flavors, from extra mild to extra sharp.
This low-calorie and low-sodium cheese is a good source of vitamin K, especially vitamin K2, and calcium which are crucial for bone and heart health. Also, cheddar cheese might help you make up for a vitamin K deficiency.
It goes well with burgers, eggs, platters, and many vegetable dishes.
| Nutrients | Fats | Calories | Carbohydrates | Protein | Sodium |
| Amount per serving | 9g | 115 kcal | 1g | 7g | 180mg |
Ricotta Cheese
Italian water buffalo or leftover watery portions of milk from other cheeses are used to make this watery cheese called ricotta.
Ricotta is frequently compared to a lighter version of cottage cheese because of its creamy texture.
Whey, a milk protein that includes all of the essential amino acids that people must receive from food, makes up the majority of the protein in ricotta cheese.
Salads, scrambled eggs, pasta, and lasagna all taste great when made with ricotta cheese.
| Nutrients | Fats | Calories | Carbohydrates | Protein | Sodium |
| Amount per serving | 12g | 180 kcal | 8g | 12g | 300 mg |
Parmesan Cheese
Parmesan cheese is a firm, aged cheese with a salty, nutty flavor. It is produced with raw, unpasteurized cow’s milk that has been aged for at least a year to kill off unwanted bacteria and develop a rich flavor.
In addition to the other nutrients stated in the table below, the finished product contains a ton of other nutrients, including 34% of the RDI for calcium and 30% of the RDI for phosphorus.
Pasta and pizza can both be topped with grated Parmesan for a great taste!
| Nutrients | Fats | Calories | Carbohydrates | Protein | Sodium |
| Amount per serving | 7g | 110kcal | 3g | 10g | 330mg |
Feta Cheese
Greece gave birth to this soft, salty, white cheese and named it as feta. Typically, sheep or goat milk is used to make it. Feta made with goat’s milk has a milder flavor than feta made with sheep’s milk.
To keep it fresh, feta is wrapped in brine, which can make it salty. It is typically the lowest-calorie cheese available on the market.
Conjugated linoleic acid (CLA), which is linked to decreased body fat and enhanced body composition, is present in feta as well.
Try crumbling feta cheese over salads, putting it in eggs, or making a dip to consume with fresh veggies. You won’t regret it at all!
| Nutrients | Fats | Calories | Carbohydrates | Protein | Sodium |
| Amount per serving | 5g | 80kcal | 1g | 6g | 370mg |
Blue Cheese
Using cultures from the mold Penicillium, blue cheese is created from cow, goat, or sheep’s milk. Typically, it is white with veins and dots that are blue or grey.
Blue cheese has a distinct flavor and aroma because of the mold that is used to make it. In comparison to most other cheeses, blue cheese has greater calcium. The list of additional nutrients follows.
Burgers, pizzas, and salads with spinach, almonds, and apples or pears taste fantastic when topped with blue cheese.
| Nutrients | Fats | Calories | Carbohydrates | Protein | Sodium |
| Amount per serving | 8g | 100 kcal | 1g | 6g | 380 mg |
Cottage Cheese
This soft, white cheese known as cottage cheese is created from the loose curds of cow’s milk.
It is assumed that the United States is where it first appeared. Cottage cheese is frequently suggested for weight loss since it contains a lot of protein but few calories.
It can be delicious spread over toasts, added to smoothies, scrambled eggs, or as the foundation for dips.
| Nutrients | Fats | Calories | Carbohydrates | Protein | Sodium |
| Amount per serving | 7g | 120 kcal | 3g | 12g | 500mg |
Q/As
What is the healthiest cheese to eat?
There are many cheese brands and types available for consumption. But the healthiest of them are the ones we’ve mentioned above. Among these nine types, Swiss cheese is the best and healthiest to consume. It is because of its lowest-calorie and lowest-sodium content.
Which cheese is lowest in sodium?
Swiss cheese is the lowest in sodium. It has only 53 mg of sodium per serving while all other options have sodium above 100 mg.
Final Verdict:
Cheese is one of the most delicious foods on the planet. The good news is that it doesn’t have to be unhealthy. There are many low-calorie, low-sodium options at your local grocery store. Just make sure you sift through the options to find the healthiest one available.
