What Chicken Is Low in Sodium? A Guide to Choosing Fresh Poultry

November 11, 2025 •

3 min read

According to the American Heart Association, many Americans consume well over the recommended 2,300 mg of sodium daily, often from hidden sources like processed chicken. Learning what chicken is low in sodium is crucial for managing your salt intake and improving heart health.

Quick Summary

This guide explains how to identify naturally low-sodium chicken by checking labels for added salt, brine, and broth. It covers the difference between fresh, unprocessed poultry and higher-sodium prepared versions, and offers tips for preparing flavorful, salt-free chicken dishes at home.

Key Points

Check Labels for Additives: Look for terms like "enhanced," "broth," or "sodium solution" on poultry packaging, as these indicate high added salt.
Choose Fresh and Unenhanced: The most reliable low-sodium option is fresh, raw, and unenhanced chicken, which contains naturally minimal sodium.
Be Wary of Processed Products: Pre-cooked items like rotisserie chicken, deli meat, and canned chicken are often loaded with sodium during processing.
Use Herbs and Spices for Flavor: Replace salt with alternative seasonings like garlic powder, onion powder, paprika, and fresh herbs to create flavorful, low-sodium dishes.
DIY Marinades: Homemade marinades using citrus juice, olive oil, and herbs give you full control over the sodium content.

Understanding Sodium in Chicken

Most people assume that plain, raw chicken is naturally low in sodium, and they are correct. A standard, fresh chicken breast contains very little sodium. The issue arises with how chicken is processed and sold in stores today. A common industry practice involves injecting raw chicken with a saltwater solution, or "plumping," to enhance flavor and moisture. This process dramatically increases the sodium content, turning a naturally healthy, low-sodium food into a significant source of hidden salt.

The Problem with Processed and "Enhanced" Chicken

Processed chicken products come in many forms, all of which pose a risk for high sodium intake:

Enhanced Raw Chicken: As mentioned, many raw chicken products found in grocery store meat counters are plumped with a saline solution. Always read the fine print on the packaging, as labels must disclose if the chicken has been 'enhanced' or contains a 'broth' or 'sodium solution'.
Rotisserie Chicken: These convenient, pre-cooked options are a major source of hidden sodium. Brined and seasoned for maximum flavor, the sodium content can vary widely by brand, but is often excessively high.
Canned Chicken: Canned chicken is another processed item packed in a salty liquid. While many brands now offer "no salt added" or "low sodium" options, you must check the label carefully. Rinsing canned chicken can also help remove some of the surface sodium.
Deli Slices and Cold Cuts: Chicken deli meat is heavily processed and cured with sodium to extend shelf life and add flavor. It is one of the highest-sodium chicken products available.

How to Choose Low-Sodium Chicken at the Store

Making informed choices starts at the grocery store. Here’s how to ensure you're getting the best option for your health:

Read the Labels: Check the Nutrition Facts panel and the ingredients list. Look for terms like "all-natural," "unenhanced," or "no sodium added." Be wary of ingredients such as "sodium solution," "broth," or other added salts. Aim for products with 5% or less of the daily recommended value for sodium per serving.
Opt for Fresh and Unprocessed: The safest bet is to buy fresh, plain, and unprocessed chicken. This gives you complete control over the seasoning and ingredients used during cooking.
Find a Local Butcher: A local butcher is a great resource. You can ask directly about the sourcing and preparation of their chicken, ensuring it hasn't been injected with any sodium solutions.

Comparison of Low vs. High Sodium Chicken Options

This table highlights the significant sodium differences you can encounter with various chicken products based on standard serving sizes.


Chicken Type	Processing	Sodium per 4oz Serving	Why It's High/Low
Fresh, Unenhanced Breast	None	~50-75 mg	Naturally low; no added salt.
Enhanced Breast	Injected with salt solution	~400+ mg	Plumped for moisture and flavor.
Store-Bought Rotisserie	Brined and seasoned	~400-550 mg	Seasoned externally and internally.
Low-Sodium Canned	Minimal or no salt added	~270 mg	Processed but with controlled salt.

Preparing Flavorful, Low-Sodium Chicken at Home

Once you have the right chicken, focus on cooking it without adding excessive salt. You can still create delicious, vibrant dishes using a variety of herbs, spices, and other flavorings. American Heart Association provides excellent resources for healthy seasoning.

Low-Sodium Seasoning Alternatives

Instead of salt, experiment with these combinations to boost flavor:

Herbs and Spices: Use garlic powder, onion powder, paprika (smoked adds great flavor), black pepper, cumin, coriander, and chili powder.
Acids: A squeeze of fresh lemon or lime juice can brighten a dish. Vinegars, like balsamic or red wine vinegar, also add a tangy depth.
Aromatics: Cook with fresh garlic, onions, shallots, or ginger. Their strong natural flavors can replace the need for salt.
Homemade Marinades: Create your own salt-free marinades using olive oil, citrus juice, garlic powder, and herbs.

Conclusion

Choosing what chicken is low in sodium doesn't mean sacrificing flavor or variety. By prioritizing fresh, unprocessed poultry and becoming a diligent label reader, you can significantly reduce your sodium intake. With a few creative seasoning substitutions, you can prepare healthy, delicious chicken dishes that are both safe for your heart and satisfying for your taste buds.

Frequently Asked Questions

All parts of fresh, unprocessed chicken (breast, thigh, drumstick) are naturally low in sodium. The difference in sodium content primarily comes from how the chicken is handled and processed, not the cut itself.

Check the ingredients list on the packaging. Look for phrases like "enhanced with up to X% of a saline solution" or mentions of 'broth' or 'sodium solution.' If the label says 'all natural' or lists only chicken as an ingredient, it's likely low in sodium.

No, most store-bought rotisserie chickens are heavily brined or seasoned with a salt solution and are not a low-sodium option.

Yes, but you must choose a product specifically labeled "low sodium" or "no salt added." Rinsing the chicken thoroughly after opening can also help reduce the sodium content further.

Use herbs and spices like paprika, cumin, garlic and onion powder, or fresh aromatics like ginger. A splash of citrus juice (lemon or lime) or a vinegar can also add a bright, salty-tasting kick.

Not necessarily. While some organic chicken brands avoid plumping, the organic certification does not guarantee a lower sodium content. Always check the label for added solutions, regardless of whether the chicken is organic or conventional.

The American Heart Association recommends a daily sodium intake of no more than 2,300 mg, with an ideal limit of 1,500 mg for most adults, especially those with high blood pressure.