When viewed through the lens of health, cheese doesn’t always have the best reputation. If you don’t experience tummy troubles like gas, bloating, or constipation, you’re often warned about sodium, saturated fat, and dietary cholesterol content.
Sodium is an essential mineral for maintaining proper hydration, fluid balance, and muscle and nerve function, but too much can pose health concerns. “High sodium levels in the diet can contribute to increased blood pressure, which is a major risk factor for heart disease and stroke,” says Lauren Manaker, PhD, MSc, RD, LD . And, on average, Americans eat on the go. 3,400 milligrams (mg) of sodium per daySignificantly higher than the commonly recommended amount of less than 2,300 mg per day.
“The saturated fat in cheese can raise LDL, or ‘bad’ cholesterol levels, and when consumed in excess, can increase the risk of heart disease,” Manaker says. However, she points out that the saturated fats found in dairy products are unique in that there are several studies showing that saturated fats are found in dairy products. 2021 surveysuggesting that some of the saturated fats found in dairy products (such as cheese) may actually be protective. against heart disease.
Dietary cholesterol is similar in that several studies have shown that Adversely affects blood cholesterol levelswhile others have, not found There is a more direct correlation between the type of fat you eat and your risk of heart disease than once thought. Still, these three concerning nutrients justify consuming dairy products, including cheese, in moderation.
That being said, cheese does contain some nutrients that are beneficial to your body. Dairy products, including cheese, are especially high in calcium, a mineral well known for supporting healthy bones and teeth. “Calcium also plays an important role in blood clotting, nerve transmission, and muscle function,” Manakar added. Higher amounts of protein are also found in cheese. This macronutrient plays an essential role in the growth, development, and repair of several tissues throughout the body, especially muscle mass.
“Additionally, cheese is a source of vitamin B12, which supports energy production and red blood cell formation,” says Manakar. Cheese also contains notable levels of phosphorus, zinc, vitamin A, and sometimes probiotics. They work together to support bone, immune, vision, cellular, and gut health.
“While cheese is not something that many people should eat in large quantities, it is part of a balanced, healthy diet for most people, as no single food causes heart disease, high blood pressure, or other negative health effects.” can be incorporated into the system,” Manakar emphasizes.
best low sodium cheese
To enjoy the nutritional benefits of cheese while minimizing some of the nutrients of concern, a variety of low-sodium cheeses are available.
These low-sodium cheeses are a great way to enjoy cheese while watching your sodium intake (in moderation). “When looking for low-sodium cheese options, there are several varieties that can satisfy your taste buds while lowering your sodium intake. But keep in mind that low-sodium doesn’t mean it’s sodium-free. ” Manakar added.
swiss cheese
Serving Size: 1 oz
sodium: 53 milligrams (mg)
When it comes to low-sodium cheeses, Swiss cheese is often at the top of the list. “Swiss cheese is a popular choice because it has a naturally lower sodium content compared to many other cheeses,” says Manaker. And no wonder, considering that one ounce of this cheese contains just 53 mg. 185mg Equal amount of cheddar cheese. This nutty option also contains about 8 grams of protein to promote tissue health. Swiss cheese is also delicious in sandwiches, French onion soup, casseroles, dips, tarts, and fondue.
goat cheese
Serving Size: 1 oz
sodium: 118mg
For those who like goat cheese, it may not come as a shock that this tangy, slightly sweet cheese has a lower sodium content than more flavorful cheeses, at just 118 mg per ounce. As an added bonus, this delicate cheese also contains nearly 13 percent of your daily vitamin A needs at 115 micrograms (mcg) per ounce. Goat cheese often appears on cheese boards, as well as in recipes for crostini, baked goods, spreads, salads, dips, mashed potatoes, pasta, and even sandwiches.
ricotta cheese
Serving Size: 1/2 cup
sodium: 123mg
“Ricotta cheese, commonly used in Italian cooking, is also a low-sodium option with a creamy texture and mild flavor,” says Manaker. A large serving contains about 123 mg of sodium, but this number is even lower in smaller portions. Additionally, half a cup of ricotta cheese contains 337 mg of calcium, which is 26 percent of the adult daily value (DV). This cheese is unique in that it can be enjoyed fresh or cooked, and in both sweet and savory applications. Common dishes that utilize ricotta include baked goods, pasta, dumplings, pancakes, lasagna, dips, crostini, and casseroles. Many people enjoy fresh ricotta with cut fruit and honey, or sprinkled with salt and raw vegetables for a delicious snack or light meal.
fresh mozzarella
Serving Size: 1 oz
sodium: 138mg
Good news for pizza lovers. Fresh Moz is considered a low-sodium cheese option with only 138 mg per ounce, and you can further minimize this amount by using unsalted or low-sodium varieties. Additionally, choosing a part-skim version reduces the dietary cholesterol and saturated fat load of this popular cheese. “Fresh mozzarella, especially the unsalted version, provides a delicious option for salads and sandwiches,” Manaker added. Mozzarella can also be added to pasta, flatbreads, dips, and breads.
low-salt cottage cheese
Serving Size: 1 cup
sodium: 29mg
While the cottage cheese we eat every day is high in sodium, low-sodium varieties are just as delicious, boasting levels as low as 29 mg per cup. However, many people turn to cottage cheese for its protein content, as it contains a whopping 28 grams of protein per cup. Additionally, many brands of cottage cheese also contain gut-healthy probiotics. This is very likely the reason why so many food influencers don’t get enough dairy. “Plus, a reduced-sodium version of cottage cheese is a versatile option that pairs well with fruits and vegetables,” explains Manaker. In fact, cottage cheese’s mild flavor pairs well with both savory and sweet dishes, including dips, spreads, hearty toasts, pasta, lasagna, baked goods, and even ice cream. Like ricotta, cottage cheese can be enjoyed on its own, or, as Manaker alluded to, sometimes served with fruits and vegetables.
farmer’s cheese
Serving Size: 1/2 cup
sodium: 82mg
A little-known fact is that farmer’s cheese is really delicious and low in sodium at just 82 mg per half cup. This spreadable, soft curd cheese is similar to cottage cheese or ricotta, but provides a much better amount of calcium. In fact, about half a cup contains a shocking 1,120 mg of calcium, which is 86 percent of the DV. In addition to boosting bone health (and gut health, thanks to probiotics!), this approachable cheese can be used as a delicious ingredient in a variety of recipes. Just a few of these include sweet or savory toast, pasta, baked goods, dips, spreads, or simply enjoyed with fruits and cut vegetables.
