Does Chicken Have a Lot of Sodium? It Depends on How It's Prepared

December 1, 2025 •

4 min read

While raw, unprocessed chicken is naturally low in sodium, many poultry products found in stores are "enhanced" with saltwater solutions during processing, which can significantly increase their sodium content. This means that the answer to 'does chicken have a lot of sodium?' isn't a simple yes or no.

Quick Summary

The sodium content of chicken varies widely, from low in raw breast to very high in processed versions. Injected saline solutions and preparation methods are the primary factors influencing sodium levels.

Key Points

Raw vs. Processed: Raw, unprocessed chicken is naturally low in sodium, while most store-bought "enhanced" poultry is high in salt due to injected solutions.
Read the Label: Check for terms like "enhanced," "brine," or "broth" on poultry packaging to identify products with high added sodium.
Hidden Salt Sources: Processed items like canned chicken, deli meat, and store-bought rotisserie chicken are often significant sources of sodium.
Control Your Cooking: Home cooking allows for full control over sodium by using fresh herbs, spices, and homemade marinades instead of high-sodium additives.
Soak to Reduce: For enhanced chicken, soaking the meat in water or buttermilk can help draw out some of the excess salt.
Canned Product Strategy: Rinsing canned chicken before use helps to remove some of the sodium from the packing liquid.

Understanding Sodium in Chicken: Raw vs. Processed

For many health-conscious consumers, chicken is a go-to protein choice. It's lean, versatile, and, in its purest form, relatively low in sodium. However, the poultry market is filled with products that contain far more salt than meets the eye. The key to controlling your sodium intake from chicken is understanding the difference between raw, unprocessed meat and its enhanced or processed counterparts.

Raw Chicken: A Low-Sodium Foundation

Fresh, unprocessed chicken, particularly boneless, skinless breast, has a naturally low sodium count. According to nutritional data, a standard 4-ounce serving of raw, skinless chicken breast contains only about 40 to 75 milligrams of sodium. This minimal amount is a naturally occurring mineral within the meat, not an added ingredient. For those seeking to manage their salt intake, starting with unprocessed chicken is the best strategy. This allows you full control over any salt and seasonings added during the cooking process.

The Hidden Salt in "Enhanced" Chicken

Unfortunately, not all fresh chicken is sold in its natural state. Much of the chicken sold in US supermarkets is "enhanced" or "plumped" with a saltwater or broth solution during processing. This process is done for several reasons, including increasing juiciness, flavor, and weight. Consumers end up paying more for added water and salt. Sodium levels in enhanced chicken can skyrocket to over 400 milligrams per 4-ounce serving, turning a naturally low-sodium food into a significant source of daily salt intake. Checking the packaging for phrases like "contains up to 15% solution," "enhanced with," or ingredients like "sodium phosphate" or "broth" is crucial for identifying these products.

The Sodium Content of Processed Chicken Products

Beyond simple enhancement, many everyday chicken products are heavily processed and packed with sodium. For example:

Rotisserie Chicken: While a convenient meal option, store-bought rotisserie chicken is often brined with a saltwater solution to retain moisture and flavor. This can lead to a single 3-ounce serving containing hundreds of milligrams of sodium.
Canned Chicken and Soups: Canned chicken and pre-made chicken broth or noodle soup are notoriously high in sodium. A single cup of canned chicken broth can contain over 800 milligrams of sodium, making it a serious concern for those monitoring their salt.
Deli Meats: Processed chicken deli meats contain added sodium for preservation and flavor. This can contribute a large amount of salt to sandwiches and salads without you even realizing it.

The Impact of Cooking Methods and Seasonings

Even when starting with low-sodium, unprocessed chicken, the way you cook it can greatly influence the final sodium content. Adding marinades, bottled sauces, and seasoning blends is a common practice that can quickly increase the salt level. For instance, many taco seasoning packets or barbecue sauces are high in sodium.

Here are some seasoning options to consider for controlling sodium:

Herbs and Spices: Fresh or dried herbs like rosemary, thyme, oregano, and garlic powder add immense flavor without adding salt.
Citrus: Lemon or lime juice can brighten chicken dishes and enhance flavor naturally.
Vinegars: A splash of balsamic or apple cider vinegar can add a tangy depth.
Homemade Marinades: Creating your own marinades allows you to control all ingredients, including the salt.

Chicken Sodium Levels: A Comparison

To put the differences into perspective, the table below compares the approximate sodium levels of various 4-ounce servings of chicken products.


Chicken Product	Average Sodium Content (4 oz serving)	Comments
Raw, Unprocessed Chicken Breast	50-75 mg	Naturally low sodium.
"Enhanced" Raw Chicken Breast	300-400+ mg	Injected with saltwater/broth solution.
Store-Bought Rotisserie Chicken	400-550 mg	Often brined for flavor and juiciness.
Canned Chicken Breast	~800-900 mg	High sodium from preservative broth.
Roasted Chicken Wings (baked)	~170 mg	Sodium varies greatly based on marinade/sauce.

Reducing Sodium from Enhanced or Processed Chicken

If you find yourself with enhanced or processed chicken and want to reduce the sodium:

Soaking: For raw, enhanced chicken, soaking it in water or buttermilk for several hours in the refrigerator can help draw out some of the salt. Be sure to change the water multiple times for best results.
Rinsing: Rinsing canned chicken thoroughly before use can wash away some of the brine and reduce its overall sodium content.
Diluting: In recipes using high-sodium ingredients like canned broth, using a low-sodium version or adding more water can dilute the saltiness.

Conclusion: Making Informed Choices

Ultimately, whether chicken has a lot of sodium is entirely up to the consumer's choices at the grocery store and in the kitchen. By choosing raw, unprocessed chicken and preparing it with herbs and spices instead of pre-packaged seasonings or marinades, you can easily control your sodium intake. Checking product labels for the terms "enhanced" or "broth" is the most powerful tool for making an informed decision. Understanding these differences allows you to enjoy chicken as a healthy, low-sodium staple of your diet.

For more information on reducing sodium intake, you can visit the American Heart Association's resources on the topic.

Frequently Asked Questions

No, a fresh, boneless, skinless chicken breast is naturally low in sodium, with a 4-ounce serving containing between 40 and 75 milligrams. Its sodium content is typically low unless it has been injected with a saline solution during processing.

Some chicken is labeled "enhanced" because it has been injected with a solution of water, salt, and other additives to increase its juiciness, flavor, and weight. This practice significantly boosts the sodium content.

Rinsing enhanced or canned chicken can help wash away some of the added salt solution on the surface, which will reduce the overall sodium content to some extent. Soaking for an extended period is more effective for drawing out salt from within the meat.

Yes, many store-bought rotisserie chickens are high in sodium because they are brined or injected with a saltwater solution to stay moist and flavorful during cooking. The sodium content can vary widely between brands, so checking the nutritional information is key.

To check for added sodium, read the ingredient list on the chicken's packaging. Look for ingredients like "broth," "saline," or "sodium phosphate." The nutrition facts label will also specify the total sodium content.

The sodium content of chicken wings is highly dependent on how they are prepared. Raw wings are naturally low in sodium, but once marinated, breaded, or covered in a high-sodium sauce, the salt level can become very high.

While it's difficult to remove salt from cooked meat, you can reduce the overall saltiness of a finished dish. One method is to add a fresh component like lemon juice or a dairy product like mozzarella to balance the strong flavor. Boiling an over-salted piece of meat could also help, but would significantly change the texture.