What food is low in sodium? A comprehensive guide to healthy eating

December 2, 2025 •

3 min read

The average American consumes about 3,400 milligrams of sodium daily, far exceeding the recommended limit of 2,300 mg. A low-sodium diet is essential for managing blood pressure and promoting overall heart health, making it crucial to know what food is low in sodium. This guide will help you navigate your grocery list with healthier, low-salt alternatives.

Quick Summary

This article explores a wide array of naturally low-sodium ingredients, including fresh fruits, vegetables, and lean proteins, and provides practical tips for reducing salt in your diet. It also contrasts low-sodium options with high-sodium processed alternatives and highlights the importance of reading nutrition labels.

Key Points

Embrace Fresh Foods: Focus on fresh fruits, vegetables, and lean proteins, which are naturally low in sodium.
Read Nutrition Labels: Learn to identify low-sodium products by checking for 5% DV or less of sodium per serving on the Nutrition Facts label.
Flavor with Herbs and Spices: Replace table salt with a variety of herbs, spices, and citrus to enhance flavors without added sodium.
Avoid Processed Foods: Limit processed, canned, and restaurant meals, which are major sources of hidden sodium.
Choose Unsalted Alternatives: Opt for unsalted nuts, seeds, and low-sodium canned goods, or rinse canned items like beans to reduce salt content.
Cook at Home: Preparing meals from scratch provides complete control over your sodium intake and overall ingredient quality.
Consider Sodium Alternatives: Look for potassium-based salt substitutes or other no-salt seasoning blends to reduce sodium intake.

A high-sodium diet is a major contributing factor to elevated blood pressure, which significantly increases the risk of heart disease and stroke. By focusing on foods that are naturally low in sodium, you can improve your cardiovascular health and overall well-being. The key is to shift your focus from pre-packaged and processed items toward fresh, whole foods.

Fresh and Minimally Processed Foods

Fresh ingredients are the cornerstone of a low-sodium diet because they are free from the added salt used as a preservative or flavor enhancer in packaged products.

Fresh Fruits

All fresh fruits are naturally very low in sodium. They can be enjoyed as snacks, desserts, or part of a larger meal. Excellent choices include:

Apples
Bananas
Berries (strawberries, blueberries, raspberries)
Oranges
Peaches
Pears
Melons (watermelon, cantaloupe)

Fresh and Frozen Vegetables

Like fruits, most fresh vegetables are low in sodium. Frozen vegetables are also a great option, as long as they are plain and don't contain added sauces or seasonings. Good choices include:

Broccoli
Spinach and other leafy greens
Bell peppers
Sweet potatoes
Cabbage
Carrots
Green beans

Lean Proteins

Selecting fresh, unprocessed meats, poultry, and fish is vital for controlling sodium intake. Always opt for fresh or frozen varieties without added saline solutions or flavorings.

Poultry: Fresh chicken or turkey breast
Fish: Fresh salmon, cod, or tuna
Meat: Lean cuts of beef or pork
Legumes: Dried beans, lentils, and chickpeas are naturally low in sodium. If using canned, rinse them thoroughly to wash away excess salt.

Flavoring Alternatives and Cooking Methods

Learning to cook with herbs, spices, and other seasonings is a game-changer for a low-sodium lifestyle. Your taste buds will adapt, allowing you to appreciate the natural flavors of food.

Herbs and Spices: Use fresh or dried herbs like basil, oregano, thyme, rosemary, and sage. Spices such as cumin, paprika, turmeric, and garlic powder add immense flavor without salt.
Citrus: A squeeze of lemon or lime juice can brighten up a dish and reduce the need for salt.
Vinegar: Flavored vinegars, such as rice or balsamic, provide a tangy kick.
Onions and Garlic: Sautéing fresh onions and garlic adds a depth of flavor to almost any savory dish.
Cooking at Home: Preparing your own meals from scratch gives you complete control over the ingredients and amount of sodium used.

Comparison Table: Low-Sodium vs. High-Sodium Foods

To make smart choices, it's helpful to compare low-sodium options directly with their high-sodium counterparts. This table highlights common food swaps.


Food Category	Low-Sodium Option	High-Sodium Counterpart
Protein	Fresh chicken breast	Cured meats, deli slices, sausage
Soup	Homemade vegetable soup	Canned soups
Vegetables	Fresh or plain frozen peas	Canned peas with salt added
Condiments	Homemade oil and vinegar dressing	Bottled salad dressings
Snacks	Unsalted nuts and seeds	Salted pretzels, chips, and crackers
Grains	Plain oatmeal or whole grains	Instant, flavored oatmeal packets

Reading Food Labels for Sodium

Even with low-sodium products, it is important to read the Nutrition Facts label. The FDA defines low sodium as 140 mg or less per serving and very low sodium as 35 mg or less per serving. Look for the "% Daily Value" (%DV) for sodium; a product with 5% DV or less per serving is considered low, while 20% DV or more is considered high. Pay attention to serving sizes, as consuming more than one can significantly increase your total sodium intake. For example, if a package has two servings but you eat the whole thing, you are consuming twice the amount of sodium listed.

Conclusion

Adopting a low-sodium diet is an achievable and impactful way to improve your health. By prioritizing fresh, whole ingredients and using creative flavorings, you can enjoy delicious meals without compromising your health. Understanding how to read food labels empowers you to make informed decisions at the grocery store, avoiding the hidden salt in many processed foods. Start by making small, gradual changes, and you'll be well on your way to a healthier, low-sodium lifestyle. Remember that shifting to a lower-sodium diet can help enhance the effectiveness of some high blood pressure medications.

Helpful Resources

FDA Sodium in Your Diet: Provides valuable tips and resources for managing sodium intake from the Food and Drug Administration.

What food is low in sodium?

Frequently Asked Questions

According to the FDA, a product labeled "low sodium" must contain 140 mg or less of sodium per serving. Generally, a food is considered a good low-sodium choice if it has 5% or less of the Daily Value for sodium per serving.

The American Heart Association recommends no more than 2,300 mg of sodium per day, with an optimal goal of no more than 1,500 mg for most adults, especially those at higher risk of heart disease.

To make low-sodium meals, focus on cooking with fresh ingredients, using herbs, spices, and citrus for flavor, and limiting packaged sauces and instant products. Control the amount of salt you add during cooking and at the table.

No, not all canned foods are high in sodium. You can find low-sodium or no-salt-added versions of many canned goods. For regular canned foods, rinsing them before use can help reduce some of the sodium content.

Many cheeses are high in sodium, including processed and aged varieties. Some dairy products like milk and yogurt are naturally lower in sodium. It is best to check the nutrition label for specific brands and choose reduced-sodium or lower-salt options.

Healthy, low-sodium breakfast options include plain oatmeal, fresh fruit, scrambled eggs (without added salt), or unsalted cottage cheese. Avoid instant oatmeal packets and processed meats like bacon or sausage.

You can add flavor without salt by using a variety of herbs, spices, garlic, onion, and a splash of lemon or lime juice. Experiment with different spice blends like chili powder, cumin, or dried Italian herbs to enhance your meals.