Love cheese but worried about your salt intake? Some of your favourite cheeses may be packed with hidden sodium, bringing rich flavour but potential health risks. From bloating to high blood pressure, the effects of excessive consumption of salty cheese can add up quickly. But don’t worry—you can still indulge responsibly with a few simple swaps and smart tips!
SEE ALSO: Which types of cheeses have the best all-round nutrition profiles? →
In this blog post, you will learn which cheeses are highest in sodium, how much sodium is too much and why high-sodium cheeses can pose risks to your health. I’ll also offer advice on enjoying cheese in a healthier way and suggest some lower-sodium alternatives.
Sodium in cheese
Sodium, or salt, is essential in cheesemaking. It helps control moisture, enhance flavour and preserve the cheese by preventing the growth of harmful bacteria. While sodium is crucial for creating the distinct tastes we enjoy, some cheeses are packed with alarming amounts of it.
For the average adult, the recommended daily sodium intake is around 2,300 milligrams, according to health guidelines from organisations like the NHS and the British Heart Foundation. However, certain cheeses can easily provide a substantial portion of that daily limit in just a small serving. Some cheeses contain as much as 1000-1500 milligrams of sodium in 100 grams, which is approximately 60% of the recommended daily limit.
Let’s delve into which cheeses are particularly high in sodium and why you might need to monitor your intake.
Which types of cheese are the saltiest?
Here are some of the highest-sodium cheeses you should be cautious of, especially if you’re watching your salt intake.
1. Feta (1000 mg per 100 g)
Feta is a crumbly, tangy cheese commonly found in Mediterranean dishes like Greek salads. It has a pronounced salty taste, which comes from its high sodium content. On average, 100 g of Feta contains around 1000 milligrams of sodium. Since Feta is often crumbled into salads or on top of dishes, it’s easy to add more than intended, quickly increasing your sodium intake.
2. Halloumi (1250 mg per 100 g)
Halloumi, another Mediterranean cheese, is known for its firm texture and unique ability to be grilled or fried without melting. However, its high density also means it’s rich in sodium, with around 1250 mg per 100 g serving. Halloumi is typically consumed in larger pieces, which makes it easy to exceed recommended sodium levels.
3. Parmesan (1000 mg per 100 g)
A favourite in Italian cuisine, parmesan is often grated over pasta, soups or salads. Despite usually being consumed in small amounts, parmesan contains roughly 1000 milligrams of sodium per 100 grams. Its fine grated texture can make it difficult to judge how much you’ve added, leading to higher consumption than you might realise.
4. Blue Cheeses (800-900 mg per 100 g)
Blue cheeses, with their bold flavours and characteristic blue veins, are among the saltiest cheeses. Examples like Gorgonzola, Stilton, and Danish Blue are popular in both cooking and cheese boards. These cheeses contain between 800 and 900 milligrams of sodium per 100 grams.
Due to their strong flavour, blue cheeses are often used sparingly, but even small servings can contribute significant sodium to your diet.
5. Processed Cheeses (1000-2000 mg per 100 g)
Processed cheeses, such as the slices used in sandwiches or spreads found in pre-packaged products, tend to have some of the highest sodium levels. Manufacturers often add extra salt and preservatives to extend shelf life.
A single slice of processed cheese can contain anywhere from 1000 to 2000 milligrams of sodium, making them some of the saltiest options available.
Why high sodium in cheese can be harmful
While cheese can be a nutritious part of your diet—providing calcium, protein and healthy fats—its high sodium content can pose health risks, particularly when consumed regularly or in large amounts.
Here’s why too much sodium can be problematic.
Increased risk of hypertension (high blood pressure)
One of the most well-known health risks associated with high sodium intake is its effect on blood pressure. Sodium causes the body to retain water, increasing the volume of blood that circulates through your vessels. This increased volume puts more pressure on your heart and blood vessels, raising your risk of developing hypertension.
A study published in the journal Hypertension revealed that reducing sodium intake by just 1,000 milligrams per day could significantly lower both systolic and diastolic blood pressure. For those at risk of high blood pressure, limiting high-sodium cheeses is an important step towards better cardiovascular health.
Elevated risk of other cardiovascular diseases
A high-sodium diet has been strongly linked to an increased risk of cardiovascular disease. Too much sodium can contribute to the hardening and narrowing of the arteries, which reduces blood flow to the heart. This condition, called atherosclerosis, significantly increases the risk of heart attacks and strokes.
A large-scale review published in the New England Journal of Medicine associated excessive sodium consumption with over 1.6 million deaths globally from cardiovascular diseases. Although cheese is not the only source of sodium, consuming high-sodium cheeses regularly can add to this risk.
Kidney damage
Your kidneys are responsible for filtering out waste and maintaining a balance of electrolytes, including sodium, in your body. Consuming excessive sodium can overwork the kidneys, leading to reduced function and potentially chronic kidney disease.
For those with pre-existing kidney conditions, managing sodium intake is crucial. Consuming too much high-sodium cheese can worsen kidney function by causing fluid retention and increasing blood pressure.
Risk of osteoporosis
Cheese is often praised for its high calcium content, but a diet high in sodium can negatively affect calcium retention. When you consume too much sodium, your body excretes more calcium through urine, which can lead to a loss of bone density over time. This increases the risk of developing osteoporosis, a condition where bones become weak and fragile.
For individuals concerned about bone health, especially women at higher risk of osteoporosis, managing sodium intake can be crucial for maintaining healthy bones.
Bloating and water retention
Have you ever felt bloated or puffy after eating salty foods? This is because sodium causes your body to hold onto excess water, leading to bloating and water retention. While this is usually a temporary condition, regular water retention can put additional strain on your heart and kidneys.
How to enjoy cheese without the sodium overload
If you’re a cheese lover but are concerned about sodium, don’t worry! There are many ways to enjoy cheese while keeping your salt intake under control.
Here are a few strategies for reducing sodium without cutting cheese out of your diet completely.
1. Choose lower-sodium cheeses
Not all cheeses are high in sodium. Some varieties naturally contain less salt and are better options for those trying to reduce their intake. Consider the following lower-sodium cheeses:
- Paneer: With only about 18 milligrams of sodium per 100 g, Paneer is one of the best low-sodium choices.
- Mascarpone: Though higher in fat, cream cheeses like Mascarpone are relatively low in sodium, containing on average about 100 milligrams per 100 g portions.
- Ricotta: With only around 250 milligrams of sodium per 100 g serve, Ricotta is a soft, creamy cheese that’s easy on your sodium levels.
- Mozzarella: Fresh Mozzarella contains around 400 milligrams of sodium per 100 grams, making it a good option for those watching their salt intake.
Choosing these lower-sodium cheeses can allow you to enjoy cheese more frequently without worrying too much about your sodium intake.
2. Watch your portions
It’s easy to overindulge in cheese, especially when it’s grated or crumbled onto a dish. Being mindful of portion sizes is key. Try to limit your serving to around 30 grams at a time. A digital kitchen scale can help you measure accurately until you get used to estimating portion sizes.
3. Check labels carefully
Sodium content varies significantly between brands, even for the same type of cheese. Always check the nutrition label to compare sodium levels and opt for the lower-sodium brands.
4. Balance cheese with fresh, whole foods
When you do indulge in cheese, try to balance it with other low-sodium, nutrient-rich foods like fruits, vegetables and whole grains. These foods can help neutralise some of the sodium in your diet and provide other essential nutrients, such as potassium, which helps regulate sodium levels in your body.
5. Use saltier cheeses as a garnish/topping
Instead of making cheese the star ingredient, consider using it as a garnish or flavour enhancer. A small sprinkle of Parmesan or Grana Padano over a salad or a few crumbles of Feta on a dish can provide the desired flavour without overloading on sodium.
6. Try reduced-sodium cheese alternatives
Many cheese brands now offer reduced-sodium versions of popular types of cheese. These are often a better option for those who still want the taste and texture of cheese without the high sodium content.
Reduced-sodium Cheddar or Mozzarella, for example, can contain significantly less salt than their traditional counterparts. You might also consider plant-based cheese alternatives, which are often lower in sodium compared to dairy-based cheeses.
Long-term strategies for reducing sodium intake
Reducing high-sodium cheeses is just one part of a broader strategy for cutting down on your overall sodium intake. For long-term health benefits, consider incorporating these additional methods into your daily routine.
Cook more meals at home
Pre-packaged foods and meals from restaurants tend to be high in sodium, particularly when cheese is involved. By preparing your meals at home, you can control both the type and amount of cheese you use, ensuring you select lower-sodium varieties and avoid unnecessary salt.
Moreover, homemade meals also allow you to experiment with herbs and spices to enhance flavour without relying on salt.
Increase potassium-rich foods
Potassium helps to counterbalance sodium’s effects on blood pressure by relaxing blood vessels and aiding the body in excreting excess sodium. Incorporating potassium-rich foods, such as bananas, avocados, spinach and sweet potatoes, can help mitigate the negative effects of sodium.
Pairing these foods with cheese, in salads or meals, is an easy way to maintain a balance between sodium and potassium in your diet.
Gradually reduce sodium intake
Reducing your sodium consumption doesn’t have to happen overnight. Your taste buds can adjust to lower levels of salt over time. If you’re accustomed to the saltiness of high-sodium cheeses, start by using smaller portions and gradually replacing them with lower-sodium varieties.
As your palate adjusts, you may find you enjoy the less salty flavours just as much.
Monitor overall sodium intake
It’s important to remember that cheese isn’t the only source of sodium in your diet. Many processed foods, canned goods, sauces and snacks contain significant amounts of salt.
Being mindful of other sodium sources, and reading labels carefully, can help you stay within the recommended daily limits, even if you indulge in cheese occasionally.
Innovation in low-sodium cheese alternatives
As more people become aware of the health risks associated with high sodium diets, cheesemakers and food manufacturers are responding with innovative low-sodium alternatives. Advances in dairy science, including the use of precision fermentation and plant-based ingredients, are enabling the creation of cheeses that retain the flavour and texture of traditional varieties but with significantly less sodium.
For instance, plant-based cheeses often rely on alternative flavouring agents that provide a salty taste without the high sodium content. Meanwhile, traditional cheesemakers are experimenting with techniques that reduce the need for added salt during the ageing process, resulting in cheeses that are naturally lower in sodium without sacrificing flavour.
As these products become more widely available, consumers will have more choices for enjoying cheese without the negative health impacts of excess sodium.
Conclusion
Cheese is a delicious and versatile food that can be enjoyed in moderation as part of a balanced diet. However, some cheeses are high in sodium and can contribute to serious health risks if consumed in large amounts.
Excess sodium intake has been linked to hypertension, cardiovascular disease, kidney damage, osteoporosis and bloating. By being mindful of the types of cheese you consume, checking nutrition labels, and controlling your portion sizes, you can still enjoy cheese while managing your sodium intake.
By being mindful of sodium levels and adopting healthier eating habits, you can continue to enjoy the pleasure of cheese without compromising your health.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Jonah is a a hipster, eco-warrior and slow food afficionado. Coming from a scientific background, Jonah has a particular interest in cheese science. And yes, he loves a good cheese pun!
