What Chips Don't Have Sodium? Your Guide to Salt-Free Snacking

January 4, 2026 •

5 min read

With the global mean sodium intake for adults more than double the recommended amount, finding delicious, salt-free alternatives is a growing priority for many health-conscious consumers. Fortunately, you don't have to sacrifice a crispy snack to achieve your dietary goals. This guide explores the commercially available chip options with no added sodium and provides tips for making your own flavorful, salt-free crunch at home.

Quick Summary

Several brands offer no-salt-added chips, and homemade varieties provide complete control over ingredients and sodium content. Seasoning techniques and healthy alternatives make salt-free snacking easy and flavorful.

Key Points

Check Labels Thoroughly: Always look for 'no salt added' or 'unsalted' on packaging, as 'low sodium' products still contain salt.
Explore Brand Options: Reputable brands like Utz, Kettle Brand, Terra, and Xochitl offer unsalted or no-salt-added chip varieties.
Master Homemade Chips: Baking your own chips from vegetables like potatoes, sweet potatoes, or corn tortillas guarantees a sodium-free snack and allows for full control over seasoning.
Season Creatively: Use alternative, salt-free flavorings like garlic powder, onion powder, paprika, nutritional yeast, or a hint of vinegar to add depth and excitement to your chips.
Reap Health Benefits: A lower sodium diet is proven to reduce blood pressure, decrease the risk of heart disease, and support better kidney function.
Avoid Hidden Sodium: Be vigilant about checking labels for ingredients like MSG and other sodium-containing additives in processed snacks.

Finding Truly Sodium-Free Chips

Many people are surprised to learn that a standard bag of potato chips can contain a significant portion of their recommended daily sodium limit. This makes seeking out truly no-sodium or 'unsalted' options an important step for those managing blood pressure, heart health, or other dietary restrictions. The key is knowing what to look for on the package and understanding the difference between low-sodium and no-sodium products.

While some brands offer 'lightly salted' or 'hint of salt' versions, these still contain sodium. For a truly salt-free experience, you must seek out products specifically labeled 'no salt added' or 'unsalted'. Reading the nutrition label is crucial, as the final ingredient list should confirm no salt has been used in processing. Some products may contain trace, naturally occurring sodium from the base ingredients, but these amounts are typically negligible.

Popular Store-Bought Options

For those who prefer the convenience of store-bought snacks, a few reliable brands consistently offer unsalted versions of their popular products. These can often be found in health food sections or specialty online markets.

Known brands with no-salt-added options:

Utz: Offers an "Original No Salt Added" potato chip, which delivers the classic potato chip taste without the sodium.
Kettle Brand: Their "Unsalted" potato chips cater to those who enjoy the thicker, crunchier texture of a kettle-cooked chip, letting the natural potato flavor shine.
Terra: The "No Salt Added" versions of their root vegetable chips, like sweet potato, offer a colorful and flavorful crunch with a minimal amount of natural sodium.
Xochitl: This brand makes "No Salt Corn Chips" that are thin, crispy, and made with just a few natural ingredients.
Better Made: An option for those seeking a pure, unadulterated potato flavor with their "No Salt Potato Chips".

The Art of Making Homemade No-Sodium Chips

Making your own chips is a simple and rewarding process that gives you complete control over the ingredients and seasoning. This approach not only guarantees a sodium-free snack but also allows for endless flavor customization.

Homemade Salt-Free Baked Chips

This basic recipe can be adapted for a variety of root vegetables, including russet potatoes, sweet potatoes, or beets.

Prepare the vegetables: Thinly slice your chosen vegetable using a mandoline for uniform thickness, which ensures even baking. Aim for about 1/8-inch slices for optimal crispiness.
Rinse the starch: Place the slices in a large bowl of cold water and let them soak for 15–30 minutes. This draws out excess starch, resulting in a crispier final chip. Pat them completely dry with paper towels before proceeding.
Seasoning: In a bowl, toss the slices with a light coating of a neutral oil like avocado or olive oil, or use a non-stick cooking spray. This helps seasonings adhere. Sprinkle with a salt-free seasoning blend, such as garlic powder, onion powder, paprika, or a specialty blend like a salt-free BBQ rub.
Bake to perfection: Arrange the slices in a single layer on a parchment paper-lined baking sheet. Bake in a preheated oven at 375°F for 15-25 minutes, flipping halfway through. Keep a close eye on them, as baking times can vary based on thickness and your oven. The chips are done when they are golden and crisp.

Customizing Your Salt-Free Chip Flavors

Eliminating salt doesn't mean sacrificing flavor. You can create robust and exciting chip experiences using a variety of natural seasonings.

Herbal Blends: Mix dried oregano, basil, and a pinch of granulated garlic for an Italian-inspired chip.
Spicy Kick: A sprinkle of chili powder, cumin, and cayenne pepper can add a smoky, spicy flavor.
Savory & Umami: Use nutritional yeast for a cheesy, nutty flavor, or a blend of garlic and onion powder for a classic savory profile.
Tart & Tangy: After baking, toss warm chips with a splash of apple cider vinegar for a salt-and-vinegar effect.

Low-Sodium Diets and Your Health

Reducing sodium intake is a key recommendation for many health organizations and is linked to numerous health benefits.

Blood Pressure: Lowering sodium can significantly decrease blood pressure, which is a major risk factor for heart disease and stroke.
Heart Health: Excess sodium can strain the heart, so reducing intake helps maintain a healthy cardiovascular system.
Kidney Function: High sodium puts extra work on the kidneys. A low-sodium diet can help protect kidney function over time.
Water Retention: Reduced sodium can alleviate bloating and water retention, which is particularly beneficial for individuals with conditions like heart failure or kidney disease.

Comparison Table: Store-Bought vs. Homemade No-Sodium Chips


Feature	Store-Bought Unsalted Chips	Homemade No-Sodium Chips
Convenience	High. Ready to eat directly from the bag.	Low. Requires preparation and cooking time.
Customization	Low. Limited to the flavors offered by the manufacturer.	High. Can use any combination of vegetables and seasonings.
Cost	Varies. Can be more expensive than regular chips due to specialty nature.	Low. Often cheaper per serving than commercial options.
Ingredient Control	Moderate. Limited to what the brand specifies.	Total. You choose every single ingredient.
Texture	Varies by brand (e.g., kettle-cooked vs. standard).	Highly customizable based on slicing method and bake time.
Flavoring	Pure vegetable flavor, unless homemade seasoning is added.	Dependent on the seasonings you select.

Checking Labels and Avoiding Hidden Sodium

Even when buying products that seem healthy, it's vital to read the nutrition label carefully. Sodium can lurk in unexpected places. Look for the "sodium free" claim (less than 5mg per serving) or check the ingredient list for common sodium-containing ingredients beyond just salt, such as sodium nitrite, sodium benzoate, or monosodium glutamate (MSG). Your journey to a lower-sodium lifestyle starts with becoming a label-reading expert.

For more information on the global impact of sodium reduction and health policies, consult the World Health Organization's fact sheet: Sodium reduction.

Conclusion: Savor the Crunch, Not the Salt

Finding chips without sodium is not only possible but also offers an opportunity to discover new flavors and healthier snacking habits. With options ranging from established brands like Utz and Kettle to a variety of easy, customizable homemade recipes, you can enjoy a satisfying, salty-tasting crunch without the health drawbacks of excess sodium. By understanding labels and embracing creative seasoning, you can confidently indulge your craving for chips while staying on track with your dietary goals.

Frequently Asked Questions

While most commercially available chips contain at least some salt, brands like Utz offer 'No Salt Added' varieties. It's important to check the nutrition facts for trace, naturally occurring sodium, but these products are the closest you'll find to a sodium-free option.

Absolutely. You can use a variety of salt-free seasonings to create delicious chips. Common options include garlic powder, onion powder, paprika, cumin, chili powder, and nutritional yeast. Herbs and a splash of vinegar post-baking can also add a robust flavor.

Unsalted or 'no salt added' generally means no salt was used in the manufacturing process, resulting in a product with negligible sodium. 'Low sodium' is a regulated term that allows for a small amount of sodium (usually under 140mg per serving), but it is not salt-free.

Standard corn tortillas are very low in sodium, with most of their sodium content coming from added salt during production. When making homemade tortilla chips, using salt-free masa harina and seasonings ensures a truly no-sodium snack.

The key to crispy baked chips is proper preparation. Slice the potatoes thinly and uniformly, soak them in cold water to remove starch, and pat them completely dry before baking. Use a thin layer of oil or cooking spray and bake in a hot oven until golden brown.

For salt-free chips, you can pair them with homemade, no-sodium dips. Fresh guacamole, salsa made with fresh tomatoes and no added salt, or a simple hummus with no added salt are all great options.

Salt-free seasoning blends are available in most grocery stores and online. Look for popular brands like Mrs. Dash or specialty salt-free options. Always double-check the ingredient list to ensure no hidden sodium or sodium-containing additives are present.