What foods are low in potassium and sodium?

December 1, 2025 •

4 min read

According to the CDC, consuming too much sodium and too little potassium can significantly increase blood pressure and the risk of heart disease. Learning what foods are low in potassium and sodium is a crucial step for managing certain health conditions, particularly kidney disease and hypertension. This guide provides a comprehensive list of safe and flavorful dietary options.

Quick Summary

This article explores a comprehensive list of foods that are naturally low in both potassium and sodium. It offers detailed examples across multiple food groups, including fruits, vegetables, and proteins. Information is provided on preparation techniques and reading labels to effectively manage dietary intake.

Key Points

Embrace Fresh Foods: Prioritize fresh, unprocessed fruits, vegetables, and proteins to best control your mineral intake.
Choose Low-Potassium Fruits: Apples, berries, peaches, and grapes are safe options. Limit high-potassium fruits like bananas and oranges.
Select Low-Sodium Vegetables: Cabbage, cauliflower, cucumbers, and bell peppers are excellent choices. Boil starchy vegetables to reduce potassium.
Cook with Herbs and Spices: Use fresh or dried herbs and spices instead of salt to flavor food. Avoid salt substitutes containing potassium chloride.
Rinse Canned Foods: Always rinse canned items like tuna or vegetables to remove excess sodium before use.
Read Food Labels: Carefully check Nutrition Facts labels for both potassium and sodium content, looking for low % Daily Value.
Consult a Professional: Work with a healthcare provider or registered dietitian for a personalized dietary plan tailored to your specific health needs.

Understanding Potassium and Sodium in Your Diet

Sodium and potassium are essential electrolytes that help the body regulate fluid balance, nerve signals, and muscle contractions. However, for individuals with certain health conditions like kidney disease or high blood pressure, managing the intake of these minerals is critical. Excess levels can strain the kidneys and heart, leading to serious health complications. Adopting a diet focused on low-potassium and low-sodium foods is a primary way to control these levels and support overall health.

The Importance of Fresh and Unprocessed Foods

Most of the excess sodium in a typical Western diet comes from processed foods, fast food, and restaurant meals. These items often contain high amounts of added salt, MSG, and other sodium-based preservatives. Potassium can also be high in certain processed foods, and salt substitutes often use potassium chloride, which can be problematic for those with kidney issues. The best way to reduce intake is by focusing on fresh, unprocessed ingredients and cooking meals from scratch, allowing for complete control over seasoning.

A Comprehensive List of Low-Potassium and Low-Sodium Foods

Fruits

Many fresh fruits are naturally low in both potassium and sodium, making them excellent choices for a restricted diet.

Apples and applesauce: Naturally low in both minerals.
Berries: Strawberries, blueberries, raspberries, and blackberries are excellent options.
Peaches and pears: Opt for fresh or canned in light syrup (drain the liquid).
Pineapple: Fresh or canned chunks in juice are safe.
Grapes: A refreshing and low-mineral snack.
Watermelon: Enjoy in moderation due to its high water content.

Vegetables

Choosing fresh or frozen vegetables with no added salt is key. Cooking methods, like boiling, can also help reduce potassium content.

Cabbage: A versatile vegetable low in potassium.
Cauliflower: Can be used as a low-potassium alternative to potatoes.
Cucumbers: A great low-sodium, low-potassium salad ingredient.
Green beans: Excellent when fresh or frozen without added sauces.
Lettuce (Iceberg and Romaine): Ideal for salads and wraps.
Onions and garlic: Provide flavor without adding significant potassium or sodium.
Red bell peppers: A good source of vitamin C and low in potassium.
Radishes: A crunchy, low-mineral addition.
Zucchini: A mild and versatile vegetable.

Protein Sources

Focusing on fresh proteins is essential, as cured or processed meats are high in sodium.

Fresh meat and poultry: Unprocessed beef, chicken, or turkey.
Eggs and egg whites: Great sources of low-mineral protein.
Tuna: Choose canned tuna packed in water and rinse thoroughly to reduce sodium.
Fish: Fresh fish like cod, haddock, or salmon is a healthy choice.

Grains and Starches

Refined grains are typically lower in potassium than whole grains.

White rice: A staple grain that is low in potassium and sodium.
White pasta and noodles: Simple grains for meals.
White bread and bagels: Choose varieties without high-sodium additives.
Unsalted popcorn: A healthy snack option.

Comparison of Common Foods


Food Item	Potassium Content (per serving)	Sodium Content (per serving)	Notes
Baked Potato	High (>400 mg)	Low (if unsalted)	High potassium, should be limited or leached.
Sweet Potato	High (>400 mg)	Low (if unsalted)	Also very high in potassium.
White Rice	Low (<150 mg)	Low (if unsalted)	Excellent low-mineral choice.
Cooked Spinach	High (>400 mg)	Low (if unsalted)	Should be limited. Raw kale is lower in potassium.
White Bread	Low (<100 mg)	Variable	Check labels for sodium content.
Canned Soup	Variable	Very High	Avoid most canned soups unless specifically marked low-sodium.
Fresh Turkey	Low (<200 mg)	Low	Excellent unprocessed protein source.

Cooking and Preparation Techniques

Even low-potassium foods can be prepared in ways that increase their sodium or mineral content. Pay attention to your cooking methods to ensure you are maximizing the benefits of your chosen foods.

Boiling Vegetables: Leaching or boiling starchy vegetables like potatoes in plenty of water and discarding the water can help reduce potassium content.
Rinsing Canned Foods: If using canned items like tuna or vegetables, rinse them thoroughly to wash away excess sodium.
Flavoring with Herbs and Spices: Instead of salt, use herbs, spices, and low-sodium seasonings to enhance flavor. Avoid salt substitutes, as they often contain potassium chloride.
Cooking at Home: Preparing meals at home gives you complete control over ingredients and seasoning, which is the most reliable way to manage potassium and sodium intake.

Putting It All Together: A Sample Meal Plan

Breakfast: Scrambled egg whites with sauteed onions and green peppers, served with a side of white toast and a small portion of fresh blueberries.
Lunch: A large salad with iceberg lettuce, cucumber, radishes, and grilled, unseasoned chicken breast, dressed with a simple oil and vinegar vinaigrette.
Dinner: Baked cod with steamed green beans and a side of white rice. Flavor with fresh dill and a squeeze of lemon juice.

Conclusion

For those needing to manage their mineral intake due to health concerns, understanding what foods are low in potassium and sodium is a crucial part of a healthy diet. By focusing on fresh, unprocessed foods and utilizing smart preparation techniques, it is possible to create flavorful and satisfying meals that support your health goals. Always consult with a healthcare professional or registered dietitian for personalized advice regarding your specific dietary needs. For more information on kidney-friendly diets, visit the National Kidney Foundation's resources: https://www.kidney.org/.

Important Considerations

While this guide provides general recommendations, individual needs can vary based on the severity of a medical condition, overall diet, and other factors. Some individuals may need to restrict potassium more heavily than others, and a dietitian can help determine the right balance. Always monitor your intake and adjust portions as needed. Reading food labels carefully is a habit that will serve you well, as hidden sodium and potassium can be found in many unexpected products.

Frequently Asked Questions

Avoid or limit high-potassium fruits like bananas, oranges, dried fruits (raisins, prunes), melons (cantaloupe, honeydew), and tropical fruits like mango and papaya.

To reduce the potassium in starchy vegetables like potatoes, peel and chop them, then soak them in a large pot of water for several hours. Drain and rinse the potatoes, then cook them in fresh, unsalted water. Drain the water again after cooking.

No, most salt substitutes are made with potassium chloride. These should be avoided as they can significantly increase your potassium intake, which is dangerous for individuals with impaired kidney function.

When buying canned foods, look for labels that say 'low sodium,' 'no salt added,' or 'sodium-free.' Even with these labels, it is wise to rinse the food before eating to remove any residual sodium.

Some cheeses are lower in sodium and potassium than others. Swiss cheese and low-fat cream cheese in small amounts can be suitable. Always check the nutrition label for sodium content.

Eating out can be challenging but is manageable. Opt for grilled or broiled meats and vegetables and ask for sauces and dressings on the side. Request no added salt and avoid high-sodium options like deli meats and processed sauces.

Utilize a wide range of fresh herbs like parsley, dill, and rosemary, and spices such as garlic powder, onion powder, paprika, and black pepper. Lemon juice and vinegar can also add bright, salt-free flavor.