When looking through the lens of health, cheese doesn't exactly have the best reputation. If it doesn't give you tummy troubles like gas, bloating, or constipation, then it's often cautioned against for its sodium, saturated fat, and dietary cholesterol content.

While sodium is an essential mineral for maintaining proper hydration, fluid balance, and muscle and nerve function, too much of it can pose health concerns. "High levels of sodium in the diet can contribute to increased blood pressure, which is a major risk factor for heart disease and stroke," says Lauren Manaker MS, RDN, LD. And, on average, Americans eat around 3,400 milligrams (mg) of sodium per day, significantly higher than the general recommendation of less than 2,300 mg daily.

"Saturated fat found in cheese may raise LDL or 'bad' cholesterol levels, potentially increasing the risk of heart disease when consumed in excessive amounts," says Manaker. However, she notes that the saturated fat in dairy is unique in that some research, like this 2021 study, suggests that some of the saturated fats in dairy foods (like cheese) might actually protect against heart disease.

Dietary cholesterol is similar in that some studies have shown it to negatively impact blood cholesterol levels, while others have not found as direct of a correlation between the fat variety and heart disease risk as once thought. Still, these three nutrients of concern warrant practicing moderation around dairy products, including cheese.

That said, cheese also has a handful of beneficial nutrients to offer the body. Dairy products, including cheese, are most notably high in calcium, a mineral well-known for supporting healthy bones and teeth. "Calcium also plays a vital role in blood clotting, nerve transmission, and muscle function," Manaker adds. Higher amounts of protein can also be found in cheese. This macronutrient plays an integral role in the growth, development, and repair of several tissues throughout the body, particularly muscle mass.

"Additionally, cheese is a source of vitamin B12, which supports energy production and the formation of red blood cells," says Manaker. You can also find noteworthy levels of phosphorus, zinc, vitamin A, and sometimes probiotics in cheese. These work together to support bone, immune, vision, cell, and gut health.

"While cheese is not something most people should eat in copious amounts, it can fit into an overall balanced and healthy diet for most people, as no single food will cause heart disease, hypertension, or other negative health outcomes," Manaker emphasizes.

To reap the nutritional benefits of cheese while minimizing some of its nutrients of concern, there are a variety of low-sodium cheeses that you can reach for.

These low-sodium cheeses are great grabs (in moderation) to help you enjoy cheese while being mindful of your salt intake. "When looking for low-sodium cheese options, there are several varieties that can satisfy your taste while keeping sodium intake in check, just keep in mind that lower-sodium doesn't mean free from sodium," Manaker adds.

Serving Size: 1 ounce

Sodium: 53 milligrams (mg)

When it comes to low sodium cheeses, Swiss often tops the list. "Swiss cheese is a popular choice due to its naturally lower sodium content compared to many other cheeses," says Manaker. And it's no wonder, given the mere 53 mg found in one ounce of this cheese compared to the 185 mg in the same amount of Cheddar. You'll also find nearly eight grams of protein in this nutty option to help promote tissue health. Swiss cheese is delicious in sandwiches, French onion soup, casseroles, dips, tarts, and fondue.

Serving Size: 1 ounce

Sodium: 118 mg

For those who love goat cheese, it may not come as a shock that this tangy, slightly sweet cheese is lower in sodium than more savory options, with a mere 118 mg per ounce. As an added bonus, this delicate cheese also contains nearly 13 percent of your daily vitamin A needs with 115 micrograms (mcg) in one ounce. Goat cheese is often spotted on cheese boards as well as in crostini, baked goods, spreads, salads, dips, mashed potatoes, pasta, and even sandwich recipes.

Serving Size: 1/2 cup

Sodium: 123 mg

"Ricotta cheese, often used in Italian dishes, is another low-sodium option with a creamy texture and mild flavor," says Manaker. In a generous portion, there's about 123 mg of sodium, though with smaller portions this number will be even lower. Plus, in half a cup of ricotta cheese, there's 337 mg of calcium, 26 percent of the Daily Value (DV) for adults. This cheese is unique in that it can be enjoyed fresh or cooked, in both sweet and savory applications. Common dishes utilizing ricotta include baked goods, pastas, dumplings, pancakes, lasagna, dips, crostinis, and casseroles. Many people also love enjoying fresh ricotta with cut fruit and a drizzle of honey, or a sprinkling of salt and crudités veggies as a tasty snack or light meal.

Serving Size: 1 ounce

Sodium: 138 mg

If you love pizza, then we have good news, as fresh mozz is considered a lower sodium cheese option with only 138 mg per ounce -- and this can be further minimized with an unsalted or low sodium variety. Plus, if you opt for a part-skim version, you'll be lessening the dietary cholesterol and saturated fat load of this popular cheese. "Fresh mozzarella, particularly the unsalted versions, provide a delicious choice for salads and sandwiches," Manaker adds. Mozzarella can also be added to pastas, flatbreads, dips, and breads.

Serving Size: 1 cup

Sodium: 29 mg

While your everyday cottage cheese does pack a punch when it comes to sodium, low-sodium varieties are just as tasty and boast levels as low as 29 mg per cup. Many turn to cottage cheese for its protein content, however, as one cup contains a staggering 28 grams. Plus, many brands of cottage cheese also contain gut healthy probiotics. This may very well be why so many food influencers can't get enough of the dairy product. "Additionally, cottage cheese, in low-sodium versions, is a versatile option that pairs well with fruits and vegetables," explains Manaker. Indeed, the mild flavor of cottage cheese can compliment both savory or sweet dishes, including dips, spreads, loaded toasts, pastas, lasagna, baked goods, and even ice cream. Similarly to ricotta, cottage cheese can be appreciated just as it comes, maybe served alongside fruits or veggies, as Manaker alluded to.

Serving Size: ½ cup

Sodium: 82 mg

Though lesser-known, farmer's cheese is absolutely delectable -- and lower in sodium with only 82 mg per half cup. This spreadable soft curd cheese is similar to cottage cheese and ricotta, but offers much more impressive amounts of calcium. In fact, in about a half cup serving you'll find a shocking 1,120 mg of calcium, 86 percent of the DV! Aside from 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 some of these include sweet or savory toasts, pastas, baked goods, dips, spreads, or simply enjoyed with fruit or cut veggies.