What foods have no salt in them?

November 14, 2025 •

4 min read

According to the U.S. Office of Disease Prevention and Health Promotion, a significant portion of our dietary sodium comes from packaged and processed foods. But what foods have no salt in them naturally, providing a clean slate for flavor and health? Most unprocessed, whole foods are naturally very low in sodium or contain none at all, offering a wealth of healthy, delicious options for building a low-sodium diet.

Quick Summary

This comprehensive guide explores naturally sodium-free and low-sodium foods, including fresh produce, whole grains, and unprocessed proteins. It details how to identify and choose unsalted options, provides tips for flavoring food without salt, and compares different food types to help you build a healthy, low-sodium diet.

Key Points

Fresh Produce is Key: Unprocessed fruits and vegetables are naturally low in sodium or contain none, making them the best choice for a low-salt diet.
Choose Unsalted Varieties: Opt for unsalted nuts, plain oats, and unsalted butter to control sodium content in your diet.
Use Herbs and Spices for Flavor: Replace salt with herbs, spices, garlic, onion, and citrus juices to add robust flavor to dishes.
Rinse Canned Foods: If using canned beans or vegetables, choose "no salt added" options and rinse them to further reduce sodium.
Avoid Processed Meats and Snacks: Processed foods like bacon, deli meats, and salted snacks are major sources of hidden sodium and should be limited.
Read Nutrition Labels Carefully: Sodium is often hidden in products that don't taste salty. Always check the label, looking for items with 5% Daily Value or less.
Cook at Home More Often: Preparing meals at home allows you to control exactly how much salt is used, offering the greatest control over your sodium intake.

Fresh Fruits and Vegetables

Fresh produce is the cornerstone of any diet aiming to reduce sodium intake. Almost all fresh fruits and vegetables are naturally low in sodium or entirely sodium-free, and they are packed with vitamins, minerals, and fiber. This makes them ideal for building healthy meals and snacks without relying on added salt.

Sodium-Free Fruits

Many fruits contain zero milligrams of sodium per serving, including:

Apples
Bananas
Berries (strawberries, blueberries, raspberries)
Oranges
Peaches
Pineapple
Tangerines
Watermelon

Low-Sodium Vegetables

Most fresh vegetables are also very low in sodium. Some great choices include:

Broccoli
Carrots
Spinach
Sweet potatoes
Asparagus
Cauliflower
Green beans

Frozen vegetables without added sauces or salt are also excellent options. For canned vegetables, choose products labeled "no salt added" and consider rinsing them to reduce sodium further.

Unprocessed Grains and Legumes

Whole grains and dried legumes in their natural state are excellent staples for a no-salt diet. The sodium content found in products like bread, pasta, and canned beans typically comes from added salt during processing or preparation.

Whole Grain Options

Oats: Plain rolled oats or steel-cut oats are sodium-free. Opt for unsweetened, unflavored varieties.
Rice: Brown rice, wild rice, and other varieties contain minimal to no sodium when cooked without salt.
Quinoa and Barley: These ancient grains are naturally low in sodium and can be used as a base for many dishes.
Pasta: Choose whole-wheat or whole-grain pasta and cook it without adding salt to the water.

Legumes (Dried and Canned)

Dried Beans and Lentils: Black beans, chickpeas, and lentils are naturally sodium-free. Cook them at home for complete control over the seasoning.
No-Salt-Added Canned Beans: For convenience, select canned beans labeled "no salt added." Rinsing them under water can help remove some of the existing sodium.

Unsalted Proteins

Fresh and unprocessed proteins are a vital part of a balanced diet and are naturally low in sodium. Processed and cured meats, on the other hand, are often packed with high amounts of added salt.

Meat, Poultry, and Fish

Fresh cuts of meat: Lean beef, pork, and skinless chicken or turkey breast are all low in sodium. Look for products that have not been marinated, basted, or injected with a sodium solution.
Fresh or frozen fish and shellfish: Cod, salmon, and shrimp are excellent choices. Tinned fish can be a good option if you select brands that are packed in water and have no salt added.
Eggs: Plain eggs are another naturally low-sodium protein source.

Unsalted Nuts and Seeds

Raw or unsalted nuts: Almonds, cashews, and walnuts provide healthy fats and protein without the added sodium. Always check the label, as many commercial brands add salt for flavor.
Seeds: Pumpkin seeds, sunflower seeds, and others are also naturally low in sodium.

Dairy and Healthy Fats

While some dairy products like cheese can be high in sodium, many others offer low-sodium or unsalted options.

Dairy Selections

Milk: Fat-free, low-fat, or 1% milk contains very little salt.
Plain Yogurt: Unflavored, plain yogurt is a great low-sodium choice.
Unsalted Butter: This allows you to control the exact amount of salt in your cooking.

Healthy Fats and Oils

Vegetable oils: Olive, canola, and sunflower oils are all sodium-free and can be used for cooking and flavor.
Avocado: This fruit is a fantastic source of healthy fats and contains minimal sodium.

Flavoring Foods Without Salt

Transitioning to a no-salt or low-salt diet doesn't mean sacrificing flavor. A variety of herbs, spices, and other seasonings can enhance your dishes without any sodium.

Herbs and Spices: Utilize herbs like basil, oregano, thyme, rosemary, and dill. Spices such as cumin, paprika, and turmeric add depth and warmth to meals. Citrus Juices: Lemon and lime juice provide a bright, zesty flavor that can replace the sharpness of salt. Garlic and Onion: Using fresh or powdered garlic and onion can create a robust flavor base for almost any savory dish. Salt-Free Blends: Many companies offer pre-mixed, salt-free seasoning blends that make cooking easier.

Food Comparison: Processed vs. Unprocessed Sodium Content


Food Type	Unprocessed (Naturally Low/No Salt)	Processed (Often High Salt)
Produce	Fresh spinach, carrots, broccoli, apples	Canned vegetables with regular salt, pickles, olives
Grains	Plain brown rice, oats, quinoa	Salted crackers, instant ramen, pre-seasoned bread
Protein	Fresh chicken breast, fish, eggs	Luncheon meats, bacon, sausage, corned beef
Snacks	Unsalted nuts, plain popcorn	Salted nuts, many commercial potato chips
Dairy	Plain yogurt, milk, unsalted butter	Regular cheese, processed cheese spreads

Conclusion: Making Informed Choices for a Healthy Lifestyle

Identifying what foods have no salt in them is the first step toward a healthier lifestyle with less sodium. By focusing on whole, unprocessed foods like fresh fruits, vegetables, whole grains, and lean proteins, you can naturally reduce your intake without sacrificing flavor. Learning to use alternative seasonings like herbs, spices, and citrus can open up a world of delicious, healthier possibilities. Consciously choosing unsalted versions of products like nuts and butter also makes a significant difference. Ultimately, a low-sodium diet is about making informed choices and returning to the natural flavors of food, leading to improved health and well-being. For more detailed information on a low-sodium diet, you can refer to the resources provided by the UCSF Health website. [https://www.ucsfhealth.org/education/guidelines-for-a-low-sodium-diet].

Frequently Asked Questions

Many fresh fruits are naturally sodium-free. Examples include apples, berries, peaches, pears, and watermelon. Dried or canned fruits with no added sugar or salt are also excellent choices.

Yes, but you should choose fresh or frozen, unprocessed options. Lean beef, pork, skinless chicken, turkey, and fresh or frozen fish are naturally low in sodium. Avoid processed or cured meats, which are typically high in salt.

Plain, whole grains like brown rice, wild rice, plain oats, quinoa, and barley are sodium-free when cooked without added salt. Many whole-grain pasta and couscous options are also naturally low in sodium.

No, not all. While raw or unsalted nuts and seeds are naturally low in sodium, many commercial brands add salt for flavor. It is crucial to check the packaging and choose options labeled "unsalted".

There are many great alternatives to salt. You can use herbs like basil, oregano, and rosemary, spices such as cumin and paprika, fresh garlic and onion, and citrus juices like lemon and lime to add flavor.

Choose canned products with "no salt added" or "low sodium" labels. You can further reduce sodium by emptying the contents into a colander and rinsing them thoroughly under fresh, running water before cooking.

Some dairy products, like many cheeses, can be high in sodium. However, options like plain milk and unsalted butter contain very little salt, and plain yogurt is also a good, low-sodium choice.