Cheese is one of the sneakiest sources of sodium in the average diet. A single ounce of feta packs over 300mg — more than 13% of the daily recommended limit — and most people eat more than an ounce at a time. For anyone managing blood pressure, heart health, or a low-sodium diet, cheese feels like a minefield. But it does not have to be. Some cheeses are naturally low in sodium, and if you make cheese at home, you control the salt entirely. This guide ranks common cheeses by sodium, explains why salt is there in the first place, and shows how to make lower-sodium cheese at home without sacrificing safety or flavor.
Sodium content by cheese type
Lowest sodium (under 100mg per 28g) Swiss / Emmental (~54mg), ricotta (~50-85mg), fresh mozzarella (~85mg), cream cheese (~85-105mg), mascarpone (~15mg). These are naturally low because they are either fresh (consumed quickly, less salt needed) or Swiss-style (brined briefly, then aged with minimal additional salt).
Moderate sodium (100-200mg per 28g) Goat cheese / chevre (~130mg), Muenster (~178mg), provolone (~190mg), Colby (~171mg), Monterey Jack (~152mg), regular cheddar (~176mg), Gouda (~200mg). The standard range for most semi-soft and semi-hard cheeses.
High sodium (200-350mg per 28g) Parmesan (~330mg), Pecorino Romano (~340mg), feta (~316mg), blue cheese (~325mg), American processed cheese (~310mg). Aged hard cheeses concentrate salt as they lose moisture. Brined cheeses (feta) absorb salt from the brine.
Very high sodium (350mg+ per 28g) Roquefort (~460mg), processed cheese slices/spreads (~350-450mg), cotija (~270-340mg). Processed cheese often has added sodium from emulsifying salts (sodium citrate, sodium phosphate).
Why salt is in cheese
Salt in cheese is not just for flavor — it serves three critical functions.
Moisture control Salt draws water out of the curd through osmosis. This firms the texture, concentrates the flavors, and determines how hard or soft the cheese becomes. Without salt, the cheese retains too much moisture and has a mushy, undefined texture.
Bacterial control Salt inhibits undesirable bacteria, molds, and yeasts that would spoil the cheese. It selects for the specific bacteria and enzymes that develop flavor during aging. Without enough salt, the cheese can develop off flavors, gas, and potentially harmful bacteria.
Flavor development Salt enhances and develops flavor, both directly (salty taste) and indirectly (by modulating enzyme activity during aging). Unsalted cheese tastes flat and one-dimensional even after long aging.
Best low-sodium cheese options
Swiss / Emmental The lowest-sodium common cheese at ~54mg per serving. Mild, nutty, and widely available. Works for sandwiches, melting, and snacking.
Fresh mozzarella About 85mg per serving for fresh, less for burrata. Low sodium because it is consumed fresh and brined only briefly. Excellent on salads, pizza, and caprese.
Ricotta About 50-85mg per serving. Naturally low because it is a fresh whey cheese with minimal salt. Use in lasagna, pasta, and as a spread.
Homemade cheese Any cheese you make at home can be made lower in sodium by reducing the salt. Fresh cheeses are the easiest to make low-sodium because they do not depend on salt for long-term preservation.
How to reduce sodium in homemade cheese
- 1Start with fresh cheeses Fresh cheeses like cottage cheese, cream cheese, paneer, and ricotta need the least salt. You can salt them to taste — start with half the amount a recipe calls for and adjust upward.
- 2Reduce salt gradually in aged cheeses For pressed and aged cheeses (cheddar, Gouda), reduce the salting step to 1-1.5% of curd weight instead of the standard 2%. Do not eliminate salt entirely — some is needed for safety and texture during aging.
- 3Shorten brine time For brined cheeses (feta, Gouda, Gruyere), reduce the brining time by 25-50%. The cheese will absorb less sodium while still developing a rind. It will also age faster, so consume sooner.
- 4Use herbs and acid for flavor Compensate for reduced salt with fresh herbs, black pepper, garlic, citrus zest, or a splash of vinegar. These boost perceived saltiness and flavor complexity without adding sodium.
Free Cheese Rennet Reference Card (printable PDF)
A printable PDF companion for the cheese calculators and guides.
Store-bought low-sodium options
Reduced-sodium cheddar Brands like Cabot and Tillamook offer reduced-sodium cheddar with about 140-160mg per serving vs 176mg for regular. The flavor is close — slightly less sharp.
Low-sodium cottage cheese Several brands offer "no salt added" cottage cheese at 50-60mg per serving vs 350-400mg for regular. Since cottage cheese is fresh, removing salt is straightforward.
Part-skim mozzarella About 175mg per serving — not extremely low, but lower than most aged cheeses. The string cheese format is a convenient, portion-controlled snack.
Important cautions
Watch for
- Do not eliminate salt from aged cheese Aged cheeses need salt to control bacterial growth during the weeks or months of aging. Eliminating salt entirely from a cheddar or Gouda can create safety risks. Reduce, do not eliminate.
- Low-sodium aged cheese ages faster Less salt means more moisture and faster enzyme activity. Consume low-sodium aged cheeses sooner than their full-salt counterparts. Monitor closely for off flavors.
- Check labels on processed cheese Processed cheese (slices, spreads, dips) often has sodium from emulsifying salts in addition to regular salt. These products can be much higher in sodium than natural cheese.
- Flavor perception Reducing salt by 25% is usually undetectable. Reducing by 50% is noticeable but acceptable. Reducing below 50% significantly changes the character of the cheese.
Keep exploring cheese
For the universal cheesemaking steps, start with how to make cheese at home. For a low-sodium fresh cheese project, try cottage cheese or homemade cream cheese. The rennet calculator sizes your dose for any milk volume.
