You can see that the sodium for regular cottage cheese ranges from 340-480 milligrams while the less sodium/no salt added products ranged from 55-320 milligrams. This chart also demonstrates that products designed to be low in fat and calories are often higher in sodium than their supposedly less healthy counterparts. This mineral is well known for its role in keeping bones and teeth strong, but it has multiple other benefits as well. Note also that products in the middle of the chart tend to be consumed in large amounts. This site rocks the Classic Responsive Skin for Thesis. Your goal is to keep your intake of saturated fat, which can increase the risk of cardiovascular disease, to a minimum each day. The key here is to opt for fresh mozzarella—the type you’d see in Italy—since it’s a high-moisture, fresh cheese that does not require the use of salt to remove moisture or facilitate aging, according to Roussell. Pop ‘em in your mouth like chips or serve them as a side dish—either way, this recipe is the perfect way to get you to eat that vegetable. Speaking of dairy...watch Aja Naomi King taste test ALL the high-protein ice creams: While high-sodium cheeses are perfectly fine in moderation, you should steer clear of them if your doctor has put you on a low-sodium diet. “The serving size is small since most people only use Parmesan as a flavor ingredient and not as part of a meal. Notably the products specifically labeled “no salt added” had sodium ranging from 55-75 milligrams. Next post: 15 crucial tips for lowering your sodium consumption, Previous post: Quick low sodium pasta meal. Again, soft cheeses like Ricotta retain the moisture by design, so they also don’t need extra salt. This small curd cottage cheese is a tasty way to help maintain a low-sodium diet. How to Read Sodium Percentages on Food Packages. Sadly, salt does this to us every time. From lasagna to manicotti, this neutral cheese is light and airy to enough to offset the heartiness of many Italian dishes. That being said, you don't necessarily want to buy that cheese marked "low sodium" at the grocery store. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Large cheese manufacturers simply increase the sodium content and people get hooked! This Healthy Cheese Plate Is Just BEGGING to Be Eaten, You Can Buy Low-Carb Cheese Wraps At Costco, The 7 Best Healthy Desserts in Your Supermarket, According to Nutritionists, The 7 Best Items to Purchase at Costco, According to Nutritionists, Imported blue cheese (approx 325 mg sodium/serving), Processed cheeses (like string cheese) (approx 200-300 mg/serving). Key Benefits. Low-sodium cottage cheese contains about 28 grams per cup. Why trust us? Per serving: 194 calories, 11 g fat (4 g saturated), 17 g carbs, 234 mg sodium, 4 g sugar, 4 g fiber, 9 g protein. This happens because manufacturers have long ago discovered that a very way too easy to improve the taste of their products, at the expense of other ingredients that are more noticeable on product labels and seen as unhealthy by most people (fat and sugar, for instance). "It’s also not necessary for flavor, since the other ingredients in a dish with ricotta usually provide the flavor,” he says. Fat content varies among different types of cottage cheese, regardless of sodium content. Salt is necessary to remove moisture, preserve the cheese texture, and provide a component of the flavor.”, Per serving: 85 calories, 6 g fat (4 g saturated), 1 g carbs, 138 mg sodium, 0 g sugar, 0 g fiber, 6 g protein, How to eat it: Grilled Veggie Towers With Mozzarella. Swiss cheese (be sure to read more about it) is considered low sodium, followed only by Ricotta. This convenient, light lunch is relatively low in sodium—even though it features three different types of cheese. The sodium content of low-sodium cottage cheese varies. “Cream cheese is a high-moisture cheese that is distributed, refrigerated, and eaten fresh," says Roussell. Your morning toast won’t know what hit it when you top it with the surprisingly delicious blend of berries, honey, lemon, and herbs. Per serving: 165 calories, 9 g fat (3 g saturated), 17 g carbs, 176 mg sodium, 10 g sugar, 4 g fiber, 7 g protein. “Most importantly, salt is added for safety reasons, as it acts as a natural preservative,” she says. Per serving: 171 calories, 10 g fat (6 g saturated), 6 g carbs, 123 mg sodium, 0 g sugar, 0 g fiber, 14 g protein, How to eat it: Mason Jar Zucchini Lasagna. So how salty is salty? Add Breakstone's Small Curd Low Sodium Cottage Cheese to your meal and delight your taste buds. Tips and strategies to lower your sodium intake, 15 crucial tips for lowering your sodium consumption, Cheese with low sodium: checking salt content in popular cheeses, Sodium in orang juice and other fruity beverages. Blend ‘em up with delicious berries and almonds for a sweet and healthy treat. No artificial growth hormones. Paired with poached eggs and whole-wheat toast, cottage cheese has become the de-facto way to dress up a healthy breakfast. From a nutritional standpoint, protein is known as a macronutrient, which the body needs in abundant amounts. Dairy products, like other animal-derived foods, also provide significant amounts of protein. Let’s take a look at a comparison of sodium in a selection dairy products. As usual, check the labels and trust no one. Fact: Everything tastes better topped with cheese (sorry, but it's true). Well, it turns out, halloumi, blue, and feta pack more salt than seawater! One cup of whole-fat cottage cheese, for example, contains just over 900 milligrams of … The specific role of sodium is to aid various daily functions, such as muscle contractions and body fluid balance. “The manufacturing process is slower, which allows the moisture to be removed with lower salt addition,” says Roussell. Which Grocery Stores Are Open On Thanksgiving? In addition to the whole-fat variety, you can purchase 1 percent milk fat, 2 percent milk fat and non-fat versions. In a 2014 study from BJM Open, researchers examined 612 samples of 23 types of cheese and ranked them. Swiss cheese (be sure to read more about it) is considered low sodium, followed only by Ricotta. By comparison, 1 cup of whole-fat regular cottage cheese contains about 10 grams. Its refreshing dairy taste and dense texture make it a great base for your favorite mix-ins, eaten by itself, or added to recipes - you'll never miss the salt. In addition, some Jack cheeses have peppers added, which mask the blandness that can arise in low-sodium products.”, Per serving: 53 calories, 4 g fat (2 g saturated), 0 g carbs, 133 mg sodium, 0 g sugar, 0 g fiber, 5 g protein, How to eat it: Turkey Burger with Avocado Relish. The “healthier” cheese contains significantly more sodium compared to its generic sibling. Margherita pizza and bruschetta lovers, unite. Salt is supposed to remove excessive moisture from cheese (apart from giving it a lot more taste). It’s no surprise that cheese accounts for about 8 percent of the sodium in the average American's diet, she adds. Sodium is an electrolyte mineral. A food must contain 140 milligrams of sodium per serving or less to be labeled as low-sodium. “What Americans typically consider mozzarella is often sold in shreds for pizza, and is a firmer cheese than the Italian variety,” he says. Low-sodium cottage cheese is low in carbs, with a 1-cup serving providing only about 6 grams. Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond, and currently holds a certificate in plant-based nutrition from Cornell. This is exactly the way so much sodium finds its way into our diets. How Much Protein Is in an Ounce of Cheese? Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Ficek says that, while many manufacturers offer reduced-sodium cheeses, they sometimes use artificial ingredients to make up for a lack of salty flavor. Carbohydrates, like protein, play a significant role in the body. Women aged 19 to 70 should get about 46 grams a day and men aged 19 to 70 should get about 56 grams. For all those times you ordered the vegetarian menu at a wedding, and wished you could recreate that mouth-watering appetizer at home. One of the main perks of cottage cheese and other dairy products is that they are high in calcium. An identical portion of low-sodium, low-fat cottage cheese, yields approximately 30 milligrams, which is only about 1 percent of the daily value. High in Protein (15 grams) Low Sodium; 10% Calcium to Help Support Bone Health; Certified Kosher Working Out Based On Your Menstrual Cycle Is Legit, 7 Pro Athletes’ Top Hair Hacks For Summer. I also have a degree in Sport Management, and multiple certifications to back up my validity. However, regular cottage cheese might be high in sodium, so opt for the no-salt-added varieties, which Roussell says generally don't contain any more preservatives than salt-added cottage cheese, Per serving: 81 calories, 1 g fat (1 g saturated), 3 g carbs, 15 mg sodium, 3 g sugar, 0 g fiber, 14 g protein, How to eat it: Almond Berry Mini Cheesecake Smoothies. Per serving: 352 calories, 17 g fat (5 g saturated), 27 g carbs, 435 mg sodium, 2 g sugar, 4 g fiber, 23 g protein. It suffices to take a look at American cheese and Low fat American cheese. Not only does protein help with muscle and cell production, but it also boosts the body's immune system and is essential for energy and nutrient transportation. Low-sodium, low-fat cottage cheese contains about 2.25 grams of fat per 1-cup serving. The way Swiss cheese is made, it uses a different process to remove the moisture, so salt is simply not needed. Calcium also helps with weight loss, muscle, heart and nervous system function, and PMS symptoms, according to the University of Maryland Medical Center. But ounce for ounce, it’s not necessarily low in sodium. While it still contains a decent amount of sodium, Roussell says that compared to cheddar, “Jack has a high moisture and is typically aged for a much shorter time, reducing the need for salt.