Low sodium cheese
The least sodium per serving among cheeses is in Swiss cheese (52 mg per 1 oz, 2% DV), then goat cheese (118 mg per 1 oz, 5% DV) and ricotta cheese (135 mg per 1/2 cup, 6% DV). 2 of the 15 cheeses we compared meet FDA's “low sodium” cut-off of 140 mg of sodium or less per serving. Lower-sodium versions change that: Swiss cheese (reduced sodium) has 4 mg per 1 oz.
Low sodium cheese, ranked per serving
| # | Food | Serving | Sodium | Calories | Sodium per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|---|
| 1 | Swiss cheese | 1 oz (28 g) | 52 mg (2% DV) | 111 calories | 185 mg | Low |
| 2 | Goat cheese | 1 oz (28 g) | 118 mg (5% DV) | 103 calories | 415 mg | |
| 3 | Ricotta cheese | 1/2 cup (4.6 oz, 129 g) | 135 mg (6% DV) | 203 calories | 105 mg | Low |
| 4 | Mozzarella cheese | 1 oz (28 g) | 138 mg (6% DV) | 85 calories | 486 mg | |
| 5 | Colby cheese | 1 oz (28 g) | 171 mg (7% DV) | 112 calories | 604 mg | |
| 6 | Queso fresco | 1 oz (28 g) | 177 mg (8% DV) | 84 calories | 626 mg | |
| 7 | Muenster cheese | 1 oz (28 g) | 178 mg (8% DV) | 104 calories | 628 mg | |
| 8 | Brie cheese | 1 oz (28 g) | 178 mg (8% DV) | 95 calories | 629 mg | |
| 9 | Cheddar cheese | 1 oz (28 g) | 183 mg (8% DV) | 116 calories | 644 mg | |
| 10 | Provolone cheese | 1 oz (28 g) | 206 mg (9% DV) | 100 calories | 727 mg | |
| 11 | Feta cheese | 1 oz (28 g) | 293 mg (13% DV) | 77 calories | 1034 mg | |
| 12 | Blue cheese | 1 oz (28 g) | 325 mg (14% DV) | 100 calories | 1146 mg | |
| 13 | Lowfat cottage cheese (2% milkfat) | 1/2 cup (3.9 oz, 110 g) | 353 mg (15% DV) | 92 calories | 321 mg | |
| 14 | American cheese | 1 oz (28 g) | 474 mg (21% DV) | 105 calories | 1671 mg | |
| 15 | Parmesan cheese | 1 oz (28 g) | 481 mg (21% DV) | 118 calories | 1696 mg |
Per 3.5 oz (100 g) the order changes: ricotta cheese has 105 mg, but a usual serving is 1/2 cup (4.6 oz, 129 g), which puts it at number 3 per serving. We rank by serving because that is what you eat.
What changes the number
The same food can rank very differently raw, cooked or dried, because water leaves or is added and the serving changes size, and reduced-fat or lower-sodium versions change it again.
- Swiss cheese: 52 mg per 1 oz as listed, 4 mg in Cheese, Swiss, reduced sodium (USDA FDC 2705736).
- Mozzarella cheese: 138 mg per 1 oz as listed, 4.5 mg in Cheese, Mozzarella, reduced sodium (USDA FDC 2705724).
- Cheddar cheese: 183 mg per 1 oz as listed, 6 mg in Cheese, Cheddar, reduced sodium (USDA FDC 2705739).
- Lowfat cottage cheese (2% milkfat): 353 mg per 1/2 cup as listed, 242 mg in Cheese, cottage, lowfat, 1% milkfat, lactose reduced (USDA FDC 167703) and 14 mg in Cheese, cottage, lowfat, 1% milkfat, no sodium added (USDA FDC 168114).
- American cheese: 474 mg per 1 oz as listed, 2 mg in Cheese, American, reduced sodium (USDA FDC 2705767).
- Parmesan cheese: 481 mg per 1 oz as listed, 18 mg in Cheese, parmesan, low sodium (USDA FDC 167705).
The cheeses with the most sodium
- Parmesan cheese: 481 mg (21% DV) per 1 oz (28 g)
- American cheese: 474 mg (21% DV) per 1 oz (28 g)
- Lowfat cottage cheese (2% milkfat): 353 mg (15% DV) per 1/2 cup (3.9 oz, 110 g)
- Blue cheese: 325 mg (14% DV) per 1 oz (28 g)
- Feta cheese: 293 mg (13% DV) per 1 oz (28 g)
What counts as high or low
- Low sodium: 140 mg of sodium or less per serving (21 CFR 101.61). For foods with a reference amount of 30 g or less, such as cheese, nuts and sliced meats, FDA also requires the same limit per 50 g, and so do we for those foods.
FDA applies these terms to the reference amount on a food label. We apply them to the serving shown, which is usually the same size or close to it.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry (cooked foods that USDA lists only with recipe salt are left out of the sodium figures):
- Swiss cheese: Cheese, swiss, FDC ID 746767
- Goat cheese: Cheese, goat, FDC ID 2705716
- Ricotta cheese: Cheese, ricotta, whole milk, FDC ID 746766
- Mozzarella cheese: Cheese, mozzarella, whole milk, FDC ID 170845
- Colby cheese: Cheese, colby, FDC ID 173416
- Queso fresco: Queso Fresco, FDC ID 2705745
- Muenster cheese: Cheese, muenster, FDC ID 171245
- Brie cheese: Cheese, brie, FDC ID 172177
- Cheddar cheese: Cheese, cheddar, sharp, sliced, FDC ID 170899
- Provolone cheese: Cheese, provolone, FDC ID 170850
- Feta cheese: Cheese, Feta, FDC ID 2705714
- Blue cheese: Cheese, blue, FDC ID 172175
- Lowfat cottage cheese (2% milkfat): Cheese, cottage, lowfat, 2% milkfat, FDC ID 328841
- American cheese: Cheese, pasteurized process, American, without added vitamin D, FDC ID 171290
- Parmesan cheese: Cheese, parmesan, shredded, FDC ID 173431
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
- 21 CFR 101.61, nutrient content claims for the sodium content of foods. https://www.ecfr.gov/current/title-21/section-101.61 (eCFR text as of 2026-09-16)
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.