Cheese Comparison Chart — Sodium, Fat & Cholesterol PDF
All cheese is not the same cheese.
A slice of Swiss and a slice of American look identical on a sandwich. One carries 53 mg of sodium. The other carries 422 mg — eight times as much.
Halloumi carries 580 mg per ounce. A quarter of your day's sodium, in one slice.
Cheese is worth eating. It's just worth choosing.
What's in it
18 cheeses, color-coded green/amber/red, with calories, saturated fat, cholesterol, sodium, and protein for each — plus a page on how to choose, five specific swaps, and a worksheet.
The best choices
Lowest saturated fat: 1% cottage cheese (0.7 g — and 14 g of protein per half cup, the best ratio on the chart), part-skim ricotta, fresh mozzarella.
Lowest sodium:Swiss, at 53 mg — remarkable for an aged cheese, and the reason it belongs on every low-sodium sandwich. Then fresh mozzarella and ricotta.
Go easy on: halloumi, processed American, blue cheese, and feta. All are salted as the preservation method.
And cream cheese isn't really a fat problem — it's a protein problem. Two grams per ounce, against Swiss's eight. You pay full price in fat and get almost nothing back.
The rule that covers all of it
1½ ounces is a serving — about four dice, or two thin slices. Most people eat two or three times that without noticing, because cheese arrives on other food rather than as a portion of its own.
FAQ
What cheese is lowest in sodium? Swiss, at about 53 mg per ounce. What cheese is lowest in saturated fat? Cottage cheese and part-skim ricotta. Which cheese has the most sodium? Halloumi, at roughly 580 mg per ounce, and then processed American at 422. What is a serving of cheese? 1½ ounces — about four dice.
Notes:
Calories: Help to determine energy content. Lower-calorie cheeses may be preferable for calorie-conscious individuals.
Saturated Fat: Linked to heart health; cheeses with lower saturated fat might be better for managing cholesterol.
Sodium is important for blood pressure management. Some cheeses, especially feta and blue cheese, are quite high in sodium.
These values are approximate and can vary depending on the brand and specific type of cheese.
Free Printable Handouts
Want more like this?
Browse our full library of free printable nutrition handouts — charts and worksheets on MyPlate, the 2026 food pyramid, protein, sodium, food labels, and more. Download and use them today. No sign-up, no watermark.
Browse free handouts →
