Discover What Foods Are Low in Salt at the Supermarket

November 4, 2025 •

4 min read

According to the World Health Organization, most populations consume too much sodium, more than double the recommended amount. A low-sodium diet can significantly improve heart health and lower blood pressure, but finding low-salt options at the supermarket can be a challenge. This guide will help you navigate the grocery aisles with confidence, highlighting which foods are naturally low in salt and how to identify low-sodium processed items.

Quick Summary

This article provides a comprehensive guide to finding low-sodium foods at the supermarket, focusing on fresh, unprocessed items, and offers tips for reading nutrition labels and identifying packaged products with reduced or no added salt.

Key Points

Shop the Perimeter: The freshest, least-processed foods like produce, lean meats, and dairy are naturally low in salt.
Learn to Read Labels: Check the % Daily Value (%DV) for sodium; 5% or less is low, and 20% or more is high.
Choose 'No Salt Added': For canned goods like beans and soups, always select varieties explicitly labeled 'no salt added' or 'low sodium'.
Rinse Canned Goods: Rinsing canned vegetables and beans can reduce their sodium content by up to 40%.
Beware of 'Reduced Sodium': Don't rely on 'reduced sodium' labels alone, as these products can still be high in salt. Always check the nutrition panel.
Season with Herbs and Spices: Use flavorful herbs, spices, and citrus to season food instead of relying on salt.

Navigating the Perimeter: Fresh and Unprocessed Foods

For a low-sodium grocery trip, the perimeter of the supermarket is your best friend. This is where you will find the freshest, least-processed items, which are naturally low in salt.

Produce Section: A Low-Sodium Oasis

The produce section is a prime source of naturally low-salt foods. Fresh fruits and vegetables are almost always low in sodium and packed with flavor, fiber, and vitamins. Stock your cart with:

Fresh and frozen vegetables: Choose varieties without added sauces or seasonings, such as broccoli, spinach, carrots, and peppers. If using canned vegetables, look for "no salt added" labels and rinse them thoroughly to reduce sodium content by up to 40%.
Fresh fruits: All fresh fruits, including apples, bananas, berries, and oranges, are naturally low in sodium.

Lean Protein: The Best Choices

Protein sources are a key part of any diet, and you can find many low-sodium options by avoiding pre-seasoned, cured, or processed products.

Fresh meats and poultry: Opt for fresh, skinless cuts of chicken, turkey, lean beef, or pork. Some fresh poultry is injected with a saline solution, so check the fine print on the label for words like "broth," "saline," or "sodium solution".
Fresh fish and shellfish: Fresh fish is naturally low in sodium, including species like salmon, cod, and sea bass.
Dried or 'no salt added' beans and lentils: For legumes, dried beans are the best no-sodium option, but you can find convenient canned varieties labeled "no salt added".
Eggs: Eggs are a naturally low-sodium protein source.

Dairy and Alternatives

While some dairy products like cheese can be very high in sodium, many others are excellent low-salt choices.

Milk: Low-fat or fat-free milk and fortified soy milk are naturally low in sodium.
Plain yogurt: Opt for plain, fat-free, or low-fat yogurt to avoid the added sodium often found in flavored varieties.

Deciphering the Inside Aisles: Processed Foods and Labels

Shopping the center aisles requires careful label reading. Processed foods are the primary source of excess sodium in most diets, but manufacturers now offer many low-sodium alternatives.

Reading Nutrition Labels

Understanding the Nutrition Facts label is crucial for choosing low-sodium items. Here’s what to look for:

Sodium (mg): Look for the amount of sodium in milligrams (mg) per serving. The FDA standard for "low sodium" is 140 mg or less per serving.
% Daily Value (%DV): Use the percentage of Daily Value to compare products. A food with 5% DV or less is considered low in sodium, while 20% DV or more is high.
Claims on packaging: Don't be fooled by marketing claims like "reduced sodium," which only means there is 25% less sodium than the regular version, and the product can still be high in salt. Always check the nutrition panel.
Ingredient list: Sodium can appear under many names, including sodium, salt, monosodium glutamate (MSG), and baking soda. Ingredients are listed by weight, so if a sodium-containing ingredient is at the top of the list, the food is likely high in salt.

Low-Sodium Packaged Items

With diligent label reading, you can find low-sodium versions of your favorite pantry staples:

Canned goods: Choose varieties of soup, broth, beans, and vegetables explicitly labeled "no salt added" or "low sodium". Some store-brand items offer surprisingly low-sodium options.
Breads and grains: Many breads and cereals contain hidden sodium. Opt for options like shredded wheat, oatmeal, wild rice, and quinoa, and choose whole-grain bread with the lowest sodium per slice.
Snacks: Look for unsalted nuts, seeds, and popcorn. Unsalted pretzels and low-sodium tortilla chips are also available.
Condiments: Seek out low-sodium ketchup, salsa, and salad dressings. Remember that traditional sauces like soy sauce are very high in salt.

Comparison Table: Low-Sodium vs. Regular Versions

This table illustrates how crucial it is to compare labels, even for similar items.


Food Item	Typical Regular Version Sodium (per serving)	Typical Low-Sodium Version Sodium (per serving)
Canned Chicken Broth	~800+ mg	~35-95 mg (Low-Sodium or No Salt Added)
Canned Black Beans	~400 mg	~20 mg (No Salt Added, rinsed)
Canned Tuna	~300+ mg	~20 mg (No Salt Added)
Sliced Bread	~170 mg	~67 mg (Low Sodium Variety)

Conclusion: Making Informed Choices

Choosing low-salt foods at the supermarket is a manageable and impactful step towards a healthier lifestyle. By focusing on fresh, unprocessed items found along the store's perimeter, and becoming a savvy label-reader for packaged goods, you can significantly reduce your sodium intake. With so many low-sodium alternatives available today, from unsalted nuts and no-salt-added canned goods to low-sodium condiments, maintaining a healthy diet doesn't mean sacrificing flavor. It's about making informed choices that benefit your long-term health.

Outbound Link

For more detailed information on sodium recommendations and the health benefits of a low-sodium diet, consult the official guidance from the World Health Organization (WHO): https://www.who.int/news-room/fact-sheets/detail/sodium-reduction.

Frequently Asked Questions

According to FDA standards, a food labeled 'low sodium' must contain 140 milligrams (mg) of sodium or less per serving. This is a regulated claim that is more reliable than 'reduced sodium'.

To reduce the sodium in canned foods, choose varieties labeled 'no salt added' when possible. For regular canned goods, drain the liquid and rinse the contents thoroughly under running water, which can cut the sodium content by as much as 40%.

No. While unsalted nuts and seeds are naturally low in sodium, many varieties are heavily salted during processing. Always choose options explicitly labeled 'unsalted' or 'no salt added'.

You should be wary of condiments and sauces that are high in sodium, including soy sauce, many salad dressings, ketchup, bottled barbecue sauces, and pickles. Look for low-sodium or 'no salt added' versions.

Not always. While fresh, unprocessed meat, poultry, and fish are naturally low in sodium, some products are injected with a saline or salt solution during processing. It's important to check the label for any added solutions.

You can add flavor to your meals using herbs, spices, citrus juices, and vinegar. Garlic powder, onion powder, basil, dill, cumin, and lemon juice are great salt-free alternatives that enhance taste.

Yes, some dairy products naturally contain sodium, but many are high in added salt. Skim milk, plain yogurt, and unsalted butter are good low-sodium options. Most cheeses, on the other hand, are high in salt, so opt for reduced-sodium varieties and check labels carefully.