How to tell if food is low in sodium? A comprehensive guide

November 20, 2025 •

4 min read

The average American consumes over 3,300 milligrams of sodium daily, far exceeding the recommended intake. Learning how to tell if food is low in sodium is a powerful skill for anyone looking to reduce this excess, manage health, and gain greater control over their diet.

Quick Summary

This guide provides practical steps for identifying foods low in sodium by mastering nutrition labels, understanding marketing claims, recognizing hidden salt sources, and adopting flavorful cooking techniques without added salt.

Key Points

Read the Nutrition Label: The most accurate way to check for low sodium is by checking the label for milligrams (mg) per serving and the Percent Daily Value (%DV).
Look for 5% Daily Value or Less: A %DV of 5% or lower for sodium indicates a low-sodium food, while 20% or more is considered high.
Understand Label Claims: The FDA regulates terms like "low sodium" (140 mg or less) and "sodium-free" (less than 5 mg). "Reduced sodium" simply means 25% less than the original and may still be high.
Beware of Hidden Sodium: Many processed foods, baked goods, and condiments contain high levels of sodium without tasting overtly salty. Ingredients like MSG and baking soda also contain sodium.
Prioritize Fresh Foods: Whole, fresh foods like fruits, vegetables, fresh meats, and dried beans are naturally low in sodium, unlike most pre-packaged and convenience foods.
Flavor with Herbs and Spices: Enhance the flavor of your cooking with herbs, spices, citrus juice, and vinegar instead of relying on salt.

Mastering the Nutrition Facts Label

The most reliable method for determining a food's sodium content is by carefully reading the Nutrition Facts label. Found on most packaged products, this panel provides a wealth of information that can guide healthier choices. Start by locating the "Sodium" entry, which lists the amount in milligrams (mg) per serving. Remember to always check the serving size at the top of the label. If you eat more than one serving, you must multiply the sodium amount accordingly.

Equally important is the Percent Daily Value (%DV) for sodium. This number indicates how much a single serving contributes to your total daily allowance. A good rule of thumb is to look for foods with 5% DV or less of sodium per serving, which is considered low. Conversely, a product with 20% DV or more is considered high in sodium. When comparing similar products, such as two different brands of canned soup, use the %DV to quickly identify the healthier option.

Decoding Sodium Label Claims

While the Nutrition Facts panel is your most important tool, understanding the claims on the front of packaging can help you shop more efficiently. The US Food and Drug Administration (FDA) regulates these terms, so they have specific meanings.

Sodium-Free or Salt-Free: Less than 5 mg of sodium per serving.
Very Low Sodium: 35 mg or less of sodium per serving.
Low Sodium: 140 mg or less of sodium per serving.
Reduced or Less Sodium: Contains at least 25% less sodium than the regular version. Be cautious with this one, as a reduced-sodium product can still be high if the original was extremely salty.
Lite or Light in Sodium: The sodium content has been reduced by at least 50%.
No Salt Added or Unsalted: No salt is added during processing. However, the product may still contain naturally occurring sodium.

Recognizing Naturally Low-Sodium and High-Sodium Foods

One of the simplest ways to manage sodium intake is to prioritize fresh, whole foods over processed and packaged ones, which are responsible for the majority of sodium consumption. Naturally low-sodium foods provide excellent flavor and nutritional value without the hidden salt. These include fresh or frozen fruits, fresh vegetables without added sauces, eggs, dried beans and lentils, and plain grains like rice and quinoa.

On the other hand, many processed items, fast food, and convenience meals are notorious for their high salt content. Even foods that don't taste salty, like certain breads, pastries, and condiments, can contain surprisingly high amounts of sodium. The ingredient list is another place to check; items like monosodium glutamate (MSG), sodium bicarbonate, and sodium phosphate are all sources of sodium.

High vs. Low Sodium Food Comparison


Food Category	High-Sodium Example	Low-Sodium Alternative
Processed Meats	Deli turkey, bacon, hot dogs	Fresh, unseasoned chicken or turkey breast
Canned Goods	Canned soup, conventional canned beans	Homemade soup with low-sodium broth, canned beans labeled "no salt added"
Snacks	Salted pretzels, chips, crackers	Unsalted nuts, plain popcorn
Condiments	Regular soy sauce, ketchup, salad dressings	Low-sodium soy sauce, no-salt-added ketchup, homemade vinaigrettes
Dairy	Processed cheese, feta cheese	Plain yogurt, low-sodium or unsalted cheese
Meals	Frozen dinners, instant pasta mixes	Homemade meals from fresh ingredients

Creative Ways to Cook with Less Sodium

Reducing salt doesn't mean sacrificing flavor. Your palate will adjust over time, becoming more sensitive to the natural tastes of food. Many herbs, spices, and other seasonings can provide a powerful flavor boost without any added sodium. Consider stocking your pantry with the following items to enhance your cooking:

Herbs and Spices: Fresh or dried herbs like basil, oregano, thyme, rosemary, cilantro, and dill can add complex layers of flavor. A wide variety of spices like cumin, paprika, garlic powder, and onion powder are also excellent replacements for salt.
Citrus: A squeeze of lemon or lime juice can brighten dishes, especially fish and vegetables, mimicking the way salt enhances flavor.
Vinegars: Balsamic, red wine, or apple cider vinegar can add a tangy kick to marinades and dressings.
Aromatics: Onions, garlic, and ginger can build a flavorful base for many dishes without relying on salt.
Umami-Rich Ingredients: Mushrooms, nutritional yeast, and tomatoes can provide a savory, satisfying taste.

For more detailed tips on how to effectively reduce sodium while cooking, the American Heart Association offers a variety of useful strategies.

Conclusion: Making Informed Choices

Taking control of your sodium intake is a proactive step toward better health. By making a habit of checking the Nutrition Facts label, understanding the meaning of food claims, and choosing fresh, minimally processed foods, you can significantly reduce your salt consumption. Remember that high-sodium foods don't always taste salty, and many processed foods contain hidden sources of sodium beyond table salt. By embracing flavorful alternatives like herbs, spices, and citrus, you can create delicious meals that are both heart-healthy and satisfying. Small, consistent changes in your shopping and cooking habits will lead to big, long-term benefits for your overall well-being.

Frequently Asked Questions

A 'low sodium' product must contain 140 mg or less of sodium per serving. 'Reduced sodium' simply means the product has at least 25% less sodium than the original version, which may still be a high amount.

Checking the Nutrition Facts label is the only foolproof way. Many processed foods contain sodium from ingredients like monosodium glutamate (MSG) or baking soda, which do not always taste salty.

No, this is a common myth. Both sea salt and table salt contain roughly the same amount of sodium by weight. The difference is primarily in the texture and mineral content, not the sodium level.

Excellent options include fresh or frozen fruits and vegetables, plain grains like rice and quinoa, fresh meats and fish, and unsalted nuts and seeds. The key is to choose them without added salt or high-sodium sauces.

Rinsing canned beans, vegetables, or tuna before use can wash away a significant amount of the sodium solution. Choosing products labeled "no salt added" is also effective.

You can use a variety of herbs, spices, garlic, onion, and citrus juices like lemon or lime to add flavor. Experimenting with different vinegars and umami-rich foods like mushrooms can also help.

For most healthy individuals, it is highly unlikely to consume too little sodium. The body only requires a small amount, and healthy kidneys are efficient at retaining necessary sodium.

High sodium intake can raise blood pressure by causing the body to retain water, increasing the volume of blood and placing more strain on blood vessels. Reducing sodium can help lower blood pressure and reduce the risk of heart disease.