What foods are low in sodium? A comprehensive guide for better health

October 24, 2025 •

4 min read

The World Health Organization recommends adults consume less than 2,000 mg of sodium daily, yet many people worldwide consume nearly double that amount. Understanding what foods are low in sodium is a foundational step toward reducing your intake and significantly improving your long-term health.

Quick Summary

This guide details a variety of naturally low-sodium foods, from fresh produce to lean proteins, and offers strategies for reducing salt intake when cooking. It also explains how to read nutrition labels and identifies high-sodium foods to avoid.

Key Points

Prioritize Fresh Foods: Base your diet on fresh fruits, vegetables, lean proteins, and whole grains, which are naturally low in sodium.
Read Nutrition Labels: Learn to identify low-sodium products by checking the % Daily Value (5% or less is considered low) and watching for key terms,.
Rinse Canned Foods: Drain and rinse canned beans and vegetables to remove up to 40% of added sodium.
Embrace Herbs and Spices: Flavor your food with natural alternatives like garlic, onion powder, basil, and citrus juice instead of relying on salt.
Limit Processed Items: Reduce consumption of processed meats, packaged meals, fast food, and salty condiments, which are major sources of hidden sodium.
Cook More at Home: Preparing your own meals allows you to fully control the amount of sodium added, a major advantage over restaurant and packaged foods.

Understanding the Benefits of a Low-Sodium Diet

Reducing your sodium intake is a key strategy for managing blood pressure and supporting heart health. High levels of sodium can cause the body to retain water, putting extra strain on your blood vessels and heart. By shifting your diet towards foods naturally low in sodium, you can significantly reduce these health risks. A major benefit of this change is that your taste sensitivity to salt actually improves over time, allowing you to appreciate the natural flavors of food more fully.

Naturally Low-Sodium Foods

Focusing on fresh, minimally processed foods is the most effective way to keep your sodium intake low. These food groups form the foundation of a heart-healthy diet.

Fruits and Vegetables

Most fresh fruits and vegetables are naturally very low in sodium, with many being completely sodium-free. Stock up on fresh produce to form the bulk of your meals.

Fruits: Apples, bananas, berries, citrus fruits (oranges, lemons, limes), peaches, pears, and avocados,.
Vegetables: Broccoli, leafy greens (spinach, kale), bell peppers, carrots, cucumbers, garlic, onions, sweet potatoes, and squash,.

If you use canned or frozen versions, choose those labeled "no salt added" or "low sodium." You can also drain and rinse regular canned vegetables or beans to wash away a significant amount of the added sodium.

Lean Proteins

Fresh meat and seafood are inherently low in sodium, but processing can add large amounts. Always check labels to ensure no salt solution or broth has been added.

Meat and Poultry: Fresh or frozen chicken, turkey, beef, or pork.
Fish and Seafood: Fresh or frozen varieties like salmon, cod, tuna, or crab. Choose low-sodium canned tuna or salmon when needed.
Legumes: Dried or canned beans (pinto, black-eyed peas, lentils) and chickpeas are excellent, low-sodium protein sources. Rinse canned versions thoroughly,.
Eggs: A whole egg or egg whites are naturally low in sodium.

Whole Grains

Plain, unprocessed whole grains are a smart, low-sodium choice. Avoid instant or pre-seasoned versions, which are often loaded with salt.

Cooked Cereals: Plain oatmeal, cream of wheat.
Grains: Brown rice, quinoa, barley, and whole-wheat pasta.
Breads: Look for low-sodium or salt-free bread options and unsalted crackers.

Dairy and Healthy Fats

Low-fat dairy products and healthy fats can be part of a low-sodium diet, but it is important to select plain, unsalted versions.

Dairy: Low-fat milk, plain yogurt, and low-sodium cheese or cottage cheese,.
Fats: Avocados, olive oil, and unsalted nuts and seeds.

Table: Low-Sodium vs. High-Sodium Snacks

Understanding the contrast between processed, salty snacks and healthier, low-sodium alternatives can be a powerful tool for better choices. Here is a simple comparison:


Snack Category	High-Sodium Example	Low-Sodium Alternative
Salty Snacks	Salted pretzels or chips	Unsalted nuts or homemade unsalted popcorn
Meats	Deli meats, beef jerky, bacon	Fresh grilled chicken breast or baked salmon
Processed Items	Canned ravioli or instant noodles	Homemade vegetable soup with low-sodium broth
Condiments	Ketchup, pickles, olives	Fresh cucumber slices, homemade salt-free salsa
Dairy	Processed cheese spread	Low-sodium cottage cheese or plain yogurt

Cooking with Flavorful Salt Alternatives

Cooking from scratch allows for complete control over your sodium intake. Instead of reaching for the salt shaker, explore alternative flavorings to make your food delicious.

Herbs and Spices: Use a variety of herbs like basil, oregano, thyme, rosemary, ginger, and garlic powder. Salt-free seasoning blends are also available and a great option.

Acids: Lemon or lime juice and different vinegars (balsamic, red wine) can brighten flavors and add a tangy kick.

Techniques: Grilling, roasting, and sautéing can enhance natural flavors without needing extra salt.

How to Read Food Labels for Sodium

Become an expert label reader to make informed decisions. The U.S. Food and Drug Administration (FDA) provides clear guidelines for interpreting sodium information on packaged foods.

Check the serving size: All nutrient amounts are based on a single serving. Adjust accordingly if you eat more or less.
Look at the % Daily Value (%DV): As a general rule, a food is considered low in sodium if it has 5% DV or less per serving. A food is high in sodium if it has 20% DV or more.
Know the terminology: Look for specific terms on packaging:
- Sodium-free: Fewer than 5 mg of sodium per serving.
- Low-sodium: 140 mg of sodium or less per serving.
- Reduced sodium: At least 25% less sodium than the regular version.
Scan the ingredients list: Ingredients are listed in descending order by weight. If "salt" or other sodium-containing words (brine, monosodium glutamate) are near the top, it's likely a high-sodium product.

Conclusion

Making the switch to a low-sodium diet is an achievable and impactful lifestyle change that benefits your heart, kidneys, and overall well-being. By focusing on fresh, whole foods, using a wide array of herbs and spices for flavoring, and becoming a savvy label reader, you can take control of your sodium intake. The flavor and health rewards are substantial, proving that less salt can lead to a richer and healthier life. For more detailed information on heart-healthy eating, visit the American Heart Association at www.heart.org.

Frequently Asked Questions

The American Heart Association recommends a daily sodium intake of no more than 2,300 mg, with an ideal limit closer to 1,500 mg per day for most adults.

Yes, you can significantly reduce the sodium in canned vegetables, beans, and other products by draining and rinsing them thoroughly under running water before use,.

Many salt substitutes use potassium chloride instead of sodium. While generally safe, they may be unsuitable for individuals with certain medical conditions, especially kidney disease. Consult a healthcare provider before use.

The primary source of sodium for most people comes from processed and restaurant foods, not from the salt shaker at home. These include packaged meals, canned soups, and fast food,.

Despite common perception, sea salt is not healthier than table salt. Both have similar sodium contents by weight, and the body processes them identically. The key is reducing overall intake, not switching salt types.

According to the FDA, a food product labeled 'low sodium' contains 140 mg of sodium or less per serving. You can also look for 'sodium-free' (under 5 mg) or 'reduced sodium' (25% less).

Gradually reducing your salt intake over several weeks allows your taste buds to adapt. Over time, your sensitivity to salt will increase, and you will begin to enjoy the natural flavors of food more intensely.