What Are the Best Low Salt Meats?

November 4, 2025 •

5 min read

According to the American Heart Association, most Americans consume far more than the recommended daily sodium intake, largely from processed foods. A key strategy for reducing sodium is choosing fresh, unprocessed proteins. What are the best low salt meats and how can you prepare them to support your health goals?

Quick Summary

This guide details the best unprocessed meat, poultry, and fish options for a low-sodium diet, explains how to avoid hidden salt in supermarket products, and provides seasoning alternatives for flavor without excess sodium.

Key Points

Opt for Unprocessed Meats: Fresh, unseasoned cuts like chicken breast, turkey, lean beef, and pork are naturally low in sodium, allowing for maximum control over salt content.
Scrutinize Packaging: Be wary of packaged poultry labeled "enhanced" or with added saline solution, which can dramatically increase sodium levels.
Choose Lean Cuts: Select lean cuts such as beef sirloin or pork loin to control both sodium and saturated fat intake.
Prioritize Fresh or Unsalted Fish: Fresh fish like salmon and halibut are great low-sodium options. For canned varieties, choose "no salt added" and rinse thoroughly.
Enhance Flavor Naturally: Replace salt with alternative flavor boosters like fresh herbs, spices, citrus juice, and vinegar to create delicious, healthy meals.
Read All Labels Carefully: Always check nutrition labels and ingredient lists for hidden sodium sources in packaged meats, condiments, and other meal components.

Fresh, Unprocessed Meats: The Foundation of a Low-Sodium Diet

When searching for the best low salt meats, focusing on fresh, unprocessed cuts is the most crucial step. Unlike their cured, canned, or pre-packaged counterparts, these proteins have minimal naturally occurring sodium and do not contain the large amounts of added salt used for preservation and flavoring. Seasoning fresh meat yourself with herbs, spices, and other low-sodium ingredients allows for complete control over your sodium intake, enabling you to build flavorful, heart-healthy meals.

Lean Poultry: Chicken and Turkey

Both chicken and turkey are excellent choices for a low-sodium diet, provided they are fresh and unenhanced. A plain, 4-ounce serving of raw chicken breast contains only 50 to 75 milligrams of sodium. However, it is essential to be a vigilant shopper. Many poultry products, especially frozen or pre-packaged options, are injected with a saline solution during processing to enhance flavor and moisture, drastically increasing their sodium content to over 400 milligrams per serving. For the lowest sodium levels, look for labels that explicitly state "no added salt" or "unenhanced".

Skinless Chicken Breast: A versatile and lean protein source for countless recipes, from grilling to sautéing.
Turkey Breast: A great alternative to chicken, perfect for slicing for sandwiches or roasting whole.
Ground Chicken or Turkey: When purchased fresh, these are great for burgers, meatballs, and casseroles. Check the packaging to ensure no salt has been added during processing.

Lean Red Meats: Beef and Pork

Fresh, lean cuts of beef and pork are also naturally low in sodium. Choosing specific cuts can help you keep both sodium and saturated fat in check.

Lean Beef: Opt for sirloin, tenderloin, or flank steak. A 3-ounce serving of cooked lean beef contains about 55 milligrams of sodium, making it a perfectly viable low-sodium option.
Lean Pork: Cuts like pork loin and pork tenderloin are excellent low-sodium choices. A 3-ounce serving of pork loin has approximately 54 milligrams of sodium.
Ground Meat: When buying ground beef or pork, select a lean variety (90% or higher) and ensure it has not been pre-seasoned.

Seafood: Fish and Shellfish

Fresh fish and shellfish are outstanding low-sodium protein sources and are often rich in heart-healthy omega-3 fatty acids.

Fish: Varieties like salmon, halibut, cod, and tilapia are naturally low in sodium. A 3-ounce serving of cooked halibut can have as little as 70 milligrams of sodium.
Shellfish: Clams are naturally low in sodium. However, some shellfish like shrimp and oysters can be higher, and it's essential to check labels or ask your fishmonger about sodium content, as some are brined.
Canned Fish: Canned options like tuna and salmon can be high in sodium, but low-sodium or no-salt-added versions are widely available. Always rinse them before use to remove excess salt.

Comparison Table: Unprocessed vs. Processed Meats


Meat Type	Example Cut/Product	Typical Serving Size (approx. 3-4 oz)	Typical Sodium Content	Notes
Unprocessed	Fresh Chicken Breast	1 breast	50-80 mg	Seasoning controlled by you; check for "unenhanced" label.
Processed	Pre-seasoned Rotisserie Chicken	3-4 oz	~400+ mg	High in hidden sodium; difficult to control intake.
Unprocessed	Lean Beef Sirloin	3 oz	~55 mg	Versatile for steaks, roasts, and stir-fries.
Processed	Cured Ham	3 oz	~800 mg	Cured meat with very high sodium levels.
Unprocessed	Fresh Salmon Fillet	3 oz	~70 mg	Excellent source of heart-healthy omega-3s.
Processed	Canned Tuna (in oil)	3 oz	~336 mg	Check for "low sodium" or "no salt added" versions.
Unprocessed	Pork Loin	3 oz	~54 mg	A very lean and flavorful cut.
Processed	Bacon	3 slices	~300+ mg	Salt used for curing results in high sodium.

Adding Flavor Without the Salt

For many, the biggest challenge of a low-sodium diet is maintaining flavor. Luckily, a wide array of herbs, spices, and acids can replace salt effectively.

Use Acid: A squeeze of lemon or lime juice can brighten and amplify the natural flavors of meat, fish, and vegetables. Flavored vinegars like balsamic, red wine, or apple cider can also add tang and depth.
Harness Aromatics: Sautéing garlic, onions, or shallots creates a flavorful base for any dish. Roasting or caramelizing vegetables like mushrooms and onions also adds a rich, sweet dimension.
Experiment with Spices and Herbs: Herbs like rosemary, thyme, dill, basil, and cilantro add fresh flavor without sodium. Spices like smoked paprika, cumin, and chili powder are great alternatives. Look for salt-free seasoning blends in the spice aisle.
Try Homemade Marinades: Create your own marinades using low-sodium ingredients like olive oil, vinegar, citrus juice, and fresh herbs to tenderize and flavor meat before cooking.

How to Select and Shop for Low Salt Meats

When shopping for low salt meats, careful reading of labels is paramount. The difference in sodium between a fresh, unprocessed item and an "enhanced" or pre-seasoned one can be significant.

Prioritize Fresh Meat: Head to the butcher counter or the fresh meat section. Avoid pre-marinated or pre-seasoned meats.
Read the Nutrition Label: For packaged fresh meats, check the sodium content on the label. A product with 5% Daily Value or less of sodium is considered low.
Inspect Ingredients: Check the fine print on poultry packaging for terms like "broth," "saline solution," or "sodium solution," as these indicate added salt.
Choose No Salt Added Canned Products: For items like tuna, select cans labeled "no salt added" and rinse them well before eating.

Conclusion: Making Informed, Healthy Choices

Choosing the best low salt meats is about prioritizing fresh, unprocessed options and controlling the seasoning yourself. By focusing on fresh chicken, turkey, fish, and lean red meats, you can drastically reduce your sodium intake without sacrificing flavor. Substituting salt with herbs, spices, and acids is an easy way to create delicious, heart-healthy meals. Careful label-reading and a preference for whole foods will empower you to make informed decisions that support a healthier lifestyle. The effort to reduce dietary sodium has far-reaching benefits for your cardiovascular health and overall well-being. By following these guidelines, you can enjoy savory, satisfying meals while maintaining a healthy, low-salt diet.

Fresh, unprocessed meat is naturally low in sodium. By sourcing your protein from the butcher counter instead of the processed food aisle, you gain control over your sodium intake and can create flavorful, heart-healthy meals.

Frequently Asked Questions

Fresh, unprocessed poultry like skinless chicken breast and turkey breast are among the lowest in natural sodium. A 4-ounce serving of raw chicken can have as little as 50 to 75 milligrams of sodium, but you must ensure it has not been injected with a saline solution during processing.

Most conventional deli meats are very high in sodium due to curing and processing. However, some brands offer specific "low sodium" or "no salt added" versions, like certain Boar's Head or Dietz & Watson turkey breasts, which are a better choice. Alternatively, cook your own fresh turkey or roast beef and slice it for sandwiches.

Yes, fresh fish and many shellfish are naturally low in sodium and are excellent choices. Be mindful that some frozen fish and shellfish are brined in a salt solution. For canned fish, opt for products labeled "no salt added".

You can add flavor by using a variety of salt-free seasonings such as fresh herbs (rosemary, thyme, dill), spices (cumin, paprika), garlic, onion, and acidic ingredients like lemon juice or vinegar. Homemade marinades are also a great way to enhance taste.

Check the fine print on the packaging, especially for poultry, for terms like "broth," "saline," or "sodium solution." Also, review the Nutrition Facts panel and aim for products with a Daily Value of 5% sodium or less per serving.

Fresh, lean beef cuts like sirloin or tenderloin are naturally low in sodium. The sodium content is largely determined by how the meat is processed or seasoned. Avoid processed red meats like bacon, hot dogs, and cured deli meats, which are typically high in salt.

For general health, the American Heart Association recommends aiming for no more than 2,300 mg of sodium per day, with an ideal limit closer to 1,500 mg, especially for those with hypertension.