the Best Low-Sodium, High-Protein Options

• Among the healthiest cheeses are feta and goat cheese, that are higher for lactose intolerance.
• Cottage cheese and ricotta have greater than 11 grams of muscle-building protein in a single serving.  
• Swiss cheese is of course decrease in sodium, so it’s a good possibility for folks with hypertension.
• Go to Insider’s Well being Reference library for extra recommendation.

Consuming cheese will be a part of a nutritious diet. However some cheeses, like jarred queso, are excessive in sodium and preservatives— plus, they include only a few helpful vitamins like protein.

There are many more healthy cheeses on the market that may give you important nutritional vitamins and minerals for a balanced, equally scrumptious, eating regimen.

Listed here are 10 sorts of cheese which might be on the more healthy facet. 

1. Half-skim mozzarella cheese

Weinandy says part-skim mozzarella cheese has a decrease quantity of saturated fats and sodium in comparison with many different kinds of cheese, with about 2.9 grams of saturated fats and 175 milligrams of sodium in a one-ounce serving. By comparability brie, one other gentle cheese has 4.9 grams of saturated fats — nearly double.  

Moreover, mozzarella is gentle, delicate in taste and versatile, says Kathy Siegel, MS, RDN, a vitamin advisor and creator of Consuming Clear Vegetarian Cookbook.

A one-ounce serving of part-skim mozzarella cheese accommodates:

• Energy: 72
• Protein: 6.9 grams
• Sodium: 175 milligrams
• Carbs: 0.8 grams
• Saturated fats: 2.9 grams 
• Calcium: ​​222 milligrams

2. Feta cheese

Feta cheese is historically comprised of goat or sheep milk, says Weinandy. That is helpful for people who find themselves lactose illiberal as a result of feta lacks casein — the foremost protein in cow’s milk that lactose intolerants cannot simply digest. 

Moreover, Siegel says feta is wealthy within the mineral phosphorus which is nice for wholesome, sturdy bones and tooth. A one-ounce serving of feta accommodates 95.5 mg of phosphorous, which is about 15% of your day by day dietary worth.

A one-ounce serving of feta cheese accommodates:

• Energy: 75.1
• Protein: 4.0 grams
• Sodium: 323 milligrams
• Carbs: 1.1 grams
• Saturated fats: 3.77 grams
• Calcium: 140 milligrams

3. Low fats cottage cheese

Though cottage cheese is not as excessive in calcium as another cheeses, it is an ideal supply of protein, says Weinandy. This may be helpful for vegetarians who don’t get protein from different sources, resembling meat. 

Choosing a low-fat model is preferable for those who’re watching your weight and following a heart-healthy eating regimen, says Weinandy.

Additionally, you’ll be able to simply mix up cottage cheese and add it to different meals for a protein increase. Weinandy says cottage cheese will be blended into smoothies, pancakes, or muffins. 

A 100 gram serving (about ½ cup) of low fats cottage cheese accommodates:

• Energy: 80
• Protein: 11.5 grams
• Sodium: 407 milligrams
• Carbs: 5.3 grams
• Saturated fats: 0.44 grams
• Calcium: 80 milligrams

4. Goat cheese

Goat cheese is a gentle cheese with a gentle and impartial taste that may pair nicely with both candy or savory meals, says Siegel. Moreover, she says goat milk has much less lactose than cow’s milk, so it is higher tolerated by folks with lactose intolerance.

A one-ounce serving of goat cheese accommodates

• Energy: 80.1
• Protein: 4 grams
• Sodium: 75 milligrams
• Carbs: 4 grams
• Saturated fats: 3.5 grams
• Calcium: 19.9 milligrams

5. Ricotta cheese

Ricotta cheese is comprised of whey protein, which accommodates amino acids which might be helpful for muscle well being and development. 

“Ricotta is produced by heating milk till the curds and whey separate, after which reheating the whey once more to create a creamy, grainy cheese,” says Siegel.

A 100 gram serving of ricotta cheese accommodates:

• Energy: 97
• Protein: 11.29 grams
• Sodium: 242 milligrams
• Carbs: 4.84 grams
• Saturated fats: 3.23 grams
• Calcium: 161 milligrams

6. Swiss cheese

In comparison with different cheeses, Swiss is of course decrease in sodium, Siegel says, which makes it a good selection for folks with

hypertension
or susceptible to

coronary heart illness
who’re watching their sodium consumption. In accordance with the FDA, adults ought to restrict their sodium consumption to lower than 2,300 mg per day.

A one-ounce serving of Swiss cheese accommodates:

• Energy: 110
• Protein: 9 grams
• Sodium: 45.1 milligrams
• Carbs: 0 grams
• Saturated fats: 5 grams
• Calcium: 300 milligrams

7. Cheddar cheese

Cheddar is normally naturally aged, says Siegel. That is helpful for these delicate to lactose for the reason that longer a cheese is aged, the extra the remaining lactose breaks down. 

Plus, cheddar is excessive in calcium, with about 15% of your day by day worth in a one-ounce serving. Calcium is essential for wholesome bones.  

A one-ounce serving of cheddar cheese accommodates:

• Energy: 120
• Protein: 7 grams
• Sodium: 190 milligrams
• Carbs: 0 grams
• Saturated fats: 6 grams
• Calcium: 200 milligrams

8. Gouda cheese

Gouda is semi-hard and aged, with a candy and nutty style. It’s sometimes comprised of unpasteurized milk, which implies it’s full of probiotics, Siegel says. 

Probiotics are a kind of “good” micro organism that may promote a wholesome intestine by balancing the nice and dangerous micro organism within the intestine, which may.

A one-ounce serving of gouda cheese accommodates: 

• Energy: 101
• Protein: 7.06 grams
• Sodium: 232 milligrams
• Carbs: .63 grams
• Saturated fats: 5 grams
• Calcium: 198 milligrams

9. Parmesan Cheese

Parmesan is a tough cheese that’s sometimes served grated over dishes resembling pasta. It is normally consumed in very small parts, as a topping on meals. 

Siegel says the primary advantages of parmesan are that it is full of calcium and protein. Plus, a small quantity of parmesan cheese packs a whole lot of taste, so you will find yourself consuming few energy for all the flavour that you just get, says Siegal.

A one-tablespoon serving of parmesan cheese accommodates: 

• Energy: 20
• Protein: 2 grams
• Sodium: 55 milligrams
• Carbs: 0 grams
• Saturated fats: 0.5 grams
• Calcium: 60 milligrams

10. Cashew cheese

Cashew cheese is dairy-free and secure to eat for people who find themselves lactose illiberal or select to keep away from animal merchandise. Siegel says cashew cheese is among the extra widespread nut cheeses because of the creamy consistency it produces. 

The “cheese” is comprised of processed cashew nuts, creating an finish product that is excessive in iron, potassium, and fiber, similar to dairy cheese, Siegel says. 

A one-ounce serving of cashew cheese accommodates:

• Energy: 90
• Protein: 3 grams
• Sodium: 130 milligrams
• Carbs: 5 grams
• Saturated fats: 1.5 grams
• Calcium: 20 milligrams

Insider’s takeaway

In the case of vitamin, the secret is having every thing sparsely, and cheese is not any exception. Restrict your parts of cheese to roughly an oz. a day and you will be on observe to sustaining a balanced (and scrumptious) eating regimen.

If you happen to need assistance with planning out your meals and snacks, do not hesitate to achieve out to a dietitian for recommendation.