Low-sodium cheese options — which cheeses are naturally lower in salt, how to reduce cheese's sodium, and tips for a lower-salt cheese board.
For people watching their salt intake, cheese's sodium content can be a concern — but plenty of cheeses are lower in salt, and there are ways to reduce sodium further. Here's a guide to low-sodium cheese options. (This is general information, not medical advice.)
Why Sodium in Cheese Matters
Salt is added to cheese for preservation, controlling microbes, drawing out moisture, and flavor, so most cheeses contain meaningful sodium — and some are quite high in salt. For people watching their sodium (for blood pressure or other reasons), this makes cheese a food to choose carefully. The good news is that cheeses vary widely in saltiness, so it's possible to enjoy cheese while keeping sodium in check by choosing lower-salt options and using a few simple strategies.
Naturally Lower-Sodium Cheeses
Some cheeses are naturally lower in sodium than others. Swiss cheese (Emmental) is often cited as one of the lower-sodium cheeses. Fresh cheeses like fresh mozzarella and ricotta tend to be lower in salt, as they're not brined or heavily salted. Some cottage cheeses are moderate (though others are high, so check). Goat cheese can be moderate. In general, fresh and mild cheeses are often lower in sodium than aged, brined, and blue cheeses. Choosing these naturally lower-salt cheeses is the easiest way to reduce sodium.
Higher-Sodium Cheeses to Limit
For comparison, the saltiest cheeses — best limited by those watching sodium — include brined cheeses like feta and halloumi (stored in salt solution), blue cheeses (salt controls the mold), and some aged and processed cheeses. These can be very high in sodium. You don't necessarily have to avoid them entirely, but use them sparingly, watch portions, and balance them with lower-sodium foods. Being aware of which cheeses are highest in salt helps you make informed choices.
Reducing Sodium in Cheese
Beyond choosing lower-salt cheeses, you can reduce sodium in a few ways. Soaking brined cheeses like feta in fresh water for a while draws out some of the salt, mellowing them. Using strongly flavored cheeses sparingly lets you get big flavor from a small (lower-sodium) amount. Look for reduced-sodium or low-sodium versions of cheeses, which some brands offer. And watch portion sizes, since sodium adds up with quantity. These strategies let you enjoy cheese with less total salt.
Building a Lower-Sodium Cheese Board
To enjoy cheese while keeping sodium down: favor lower-sodium cheeses (Swiss, fresh mozzarella, ricotta), use small amounts of stronger or saltier cheeses for flavor, soak brined cheeses to reduce salt, and pair cheese with fresh, low-sodium accompaniments like fruit, vegetables, and unsalted nuts rather than salty crackers and cured meats. Accounting for cheese within your overall daily sodium intake, and balancing it across your diet, lets you keep enjoying cheese while managing salt. A thoughtful cheese board can be lower in sodium than you'd expect.
The Bottom Line
For lower-sodium cheese options, favor naturally lower-salt cheeses like Swiss, fresh mozzarella, and ricotta, limit the saltiest cheeses (feta, halloumi, blue), and use strategies like soaking brined cheeses, choosing reduced-sodium versions, using strong cheeses sparingly, and watching portions. Pair cheese with fresh, low-sodium foods. These approaches let people watching their salt enjoy cheese in moderation. For specific advice on sodium and your health, consult a healthcare professional.
Frequently Asked Questions
Which cheeses are lowest in sodium?
Swiss cheese, fresh mozzarella, and ricotta are among the naturally lower-sodium options, along with reduced-sodium versions of various cheeses.
Which cheeses are highest in sodium?
Brined cheeses like feta and halloumi, blue cheeses, and some aged and processed cheeses are among the saltiest, best limited or used sparingly.
How can I reduce the sodium in cheese?
Soak brined cheeses in fresh water, use strongly flavored cheeses sparingly, choose reduced-sodium versions, watch portion sizes, and pair cheese with low-sodium foods.