Cheese Me! A Guide to Low Sodium Cheeses and Where to Find Them

By : | 0 Comments | On : October 30, 2012 | Category : Low Sodium Living

Formaggi misti

Can’t live without cheese?  Neither can we.  That’s why we have created this easy-to-follow guide to all of your favorite cheese varieties.

General Guidelines

Check nutrition labels every time you buy.

Food suppliers can change their recipes without warning, so get in the habit of looking every time you shop for cheese.

Talk to your grocer or delicatessen.

If you can’t find any low sodium cheese options where you normally shop, you can reach out to the places where you purchase your food to request that they stock some lower sodium options in the future.

Get creative.

You won’t be able to find low sodium varieties of all of your favorite cheeses. Think about the sharpness and texture of the cheeses called for in your recipe collection. Chances are you can substitute a lower sodium variety without sacrificing the quality of the dish.

Everything in moderation.

Just because a cheese is low in sodium, it does not necessarily mean it’s healthy enough to eat every day. Many cheeses are high in saturated fat and cholesterol. Keep this in mind when planning your cheesiest meals and snacks!

Keep your eyes peeled.

The list below provides some great options for low sodium cheeses, but you never know what you might find in your grocer’s deli.

Swiss Cheese

Leave it to the Swiss to come up with something so delectable… and most Swiss cheeses are low in sodium too! Our favorite Swiss cheese is Boar’s Head Lacey Swiss, with 35 mg of sodium in a 1-ounce serving and 25% less fat. Boar’s Head cheeses are available in many grocery stores and delis

Muenster Cheese

Boar’s Head also makes a great Muenster cheese which is perfect for melting, putting on a sandwich, or even as an addition to a fruit or veggie tray.  Boar’s Head Low Sodium Muenster Cheese has only 75 mg of sodium per 1-ounce serving.

Mozzarella Cheese


Mozzarella is a must for many baked Italian dishes, including pizza. If you’re looking to add mozzarella to your low-sodium recipes, stick with the fresh stuff. The low-moisture varieties can be quite high in sodium.  Fresh versions can be low very in sodium content- we have found varieties with as little as 40 mg of sodium per ounce.  However, be sure to check the nutrition label carefully, as the sodium levels can vary greatly from brand to brand.

Cottage Cheese

Several stores offer low fat, no salt added cottage cheese. Check out suppliers such as Friendship, Crowley Foods, and Giant Food Stores, just to name a few.  No salt added cottage cheese can have sodium levels as low as 60 mg per serving.

Ricotta Cheese

Ricotta cheese is generally pretty low in sodium, and can be used in lasagna, in desserts, or eaten fresh with fruit and honey. Check out our favorite ricotta dessert, Ricotta and Almond Stuffed Apples.

Parmesan Cheese

Parmesan cheese is generally quite salty. If you must use Parmesan in a recipe, use as little as you can get away with. Check out and compare the sodium levels of several varieties available at your local grocery store. Go for a hard block cheese, and not the pre-grated stuff, which is generally higher in sodium. You might want to include other hard aged cheeses that have a similar nutty and tangy flavor, such as Pecorino Romano, in your search for the lowest sodium option. We have found Parmesan with sodium levels as low as 170 mg per ounce, but some varieties can have 400 mg or more.

Cheddar Cheese

Heluva Good! makes a Reduced Sodium Cheddar Cheese with only 25 mg of sodium in a 1-ounce serving. Unfortunately, this particular type of Heluva Good! cheese is difficult to find in many parts of the country. You may wish to try contacting your favorite grocery store to ask if they will order it for you. Heluva Good! does ship their products, but this service is quite costly.

Mascarpone Cheese

Mascarpone cheese is known for making great Italian desserts.  It can also make a wonderful herb and garlic spread that can be served with your favorite low-sodium crackers.  One tablespoon of marscapone cheese has only 5 mg of sodium!

Tell Us About Your Favorite Low Sodium Cheeses

Please submit comments below to share your sources for low sodium cheeses with other Low Sodium Gourmet readers!

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