What Fruits Can You Eat on a Low Sodium Diet?

December 14, 2025 •

3 min read

According to the American Heart Association, the average American consumes more than 3,400 mg of sodium per day, far exceeding the recommended limit. Fortunately, nearly all fresh fruits are naturally very low in sodium, making them a delicious and healthy addition to a low-sodium diet.

Quick Summary

This guide provides a comprehensive list of fresh, frozen, and canned fruits suitable for a low-sodium diet, emphasizing whole fruit choices and high-potassium options. It details which fruit preparations to avoid and highlights the nutritional benefits for heart health.

Key Points

Choose fresh or plain frozen fruit: These options are naturally low in sodium and retain their nutritional value.
Read labels on canned goods: Select canned fruits packed in water or 100% juice and check for "no salt added".
Embrace high-potassium fruits: Incorporate fruits like bananas, oranges, and cantaloupe to help balance sodium levels.
Rinse canned fruits: Draining and rinsing canned fruits can further reduce sodium content if present.
Avoid fruit with added sauces: Stay away from frozen or canned fruits with high-sodium sauces or syrups.
Watch for hidden sodium: Be mindful of pre-packaged fruit snacks, juices, and desserts that may contain added salt.

The Low-Down on Low-Sodium Fruits

Transitioning to a low-sodium diet often involves rethinking your food choices. While processed and packaged foods are typically high in salt, fresh fruits are a reliable and naturally low-sodium food group. They offer essential vitamins, minerals, and antioxidants without the added sodium often found in savory snacks and processed meals. For those managing high blood pressure or other heart-related conditions, incorporating more fresh fruit is a simple and delicious dietary change.

Why Fruit is Your Friend on a Low Sodium Diet

Aside from being low in sodium, fruits offer numerous health benefits that support overall wellness, especially for heart health.

Potassium-rich options: Many fruits are excellent sources of potassium, a mineral that helps balance sodium levels and can aid in lowering blood pressure. Bananas, cantaloupe, and oranges are all notable for their potassium content.
High in water and fiber: Fruits like watermelon, strawberries, and peaches have high water content, aiding hydration. The dietary fiber found in whole fruits also helps reduce cholesterol levels and supports digestive health.
Rich in antioxidants: Berries, citrus fruits, and pomegranates are packed with antioxidants like anthocyanins and flavonoids that help protect against inflammation and oxidative stress linked to heart disease.

Best Fresh Fruits for a Low Sodium Lifestyle

When it comes to fruit on a low-sodium diet, fresh is always the best choice. Here is a list of fresh fruits you can enjoy freely, noting many contain virtually no sodium per serving.

Apples: Crisp and versatile, excellent for snacking or adding to salads.
Bananas: A potassium powerhouse and perfect for a quick energy boost.
Berries: Strawberries, blueberries, raspberries, and blackberries are all packed with antioxidants.
Citrus Fruits: Oranges, grapefruits, and lemons are high in Vitamin C and naturally low in sodium.
Melons: Watermelon, cantaloupe, and honeydew are wonderfully hydrating.
Peaches and Pears: Sweet, juicy, and sodium-free when fresh.
Kiwi: High in Vitamin C and potassium, contributing to cardiovascular health.

Choosing Canned and Frozen Fruits Wisely

While fresh fruit is ideal, frozen and canned options can be convenient, provided you choose them carefully. The key is to check labels for added ingredients.

Frozen Fruits: Opt for plain frozen fruits without any added sauces or sugary syrups. They are generally just as low in sodium as their fresh counterparts.
Canned Fruits: Choose canned fruit varieties that are labeled "in water" or "100% juice" rather than heavy syrup. Always check for a "no salt added" label and consider draining and rinsing to reduce any potential sodium content.

Comparing Fruit Prep: What to Avoid

Certain fruit preparations can inadvertently increase sodium intake, defeating the purpose of choosing healthy fruit.


Fruit Preparation	Sodium Content	Health Recommendation
Fresh Whole Fruit	Trace amounts, often 0 mg	Excellent: The best option, retains all nutrients.
Plain Frozen Fruit	Trace amounts, similar to fresh	Excellent: Convenient and nutritious, no added sodium.
Canned Fruit in Water	Typically very low, check label	Good: Draining and rinsing is still recommended.
Dried Fruit (Unsweetened)	Often low, check for added salt	Good: Nutrient-dense, but watch for potassium levels if restricted.
Canned Fruit in Heavy Syrup	May have higher sodium from processing	Poor: Avoid due to added sugars and potential salt.
Prepared Fruit Smoothies/Juices	Varies widely, may have additives	Caution: Make your own with fresh or frozen fruit to control ingredients.

Delicious Low Sodium Fruit Combinations

Incorporating low-sodium fruits into your diet is simple and enjoyable. Here are a few creative ideas:

Breakfast Boost: Add fresh berries or sliced banana to a bowl of plain, low-sodium oatmeal or yogurt.
Refreshing Salad: Toss mixed greens with orange segments, sliced pears, and unsalted walnuts.
Healthy Dessert: Grill peach or pineapple slices for a naturally sweet, low-sodium treat.
Simple Snacks: Create a fruit skewer with melon cubes, strawberries, and grapes.

Conclusion

Fruits are a flavorful, nutritious, and inherently low-sodium component of any healthy diet. By prioritizing fresh and plain frozen fruit, and making careful choices with canned options, you can easily meet your dietary needs while enjoying a wide variety of delicious tastes. These simple strategies will help you enjoy the many health benefits of fruit, contributing to better heart health and overall wellness.

What Are the Benefits of a Low Sodium Diet? | American Heart Association (AHA)

Frequently Asked Questions

Yes, nearly all fresh fruits are naturally very low in sodium, with many containing zero sodium per serving. The sodium content becomes a concern primarily with canned or processed fruit products.

Yes, but it's important to choose wisely. Look for canned fruits labeled "no salt added" or packed in water or 100% juice. For best practice, drain and rinse the fruit before eating to remove any residual sodium or sugar.

Fruits rich in potassium, such as bananas, oranges, and cantaloupe, help balance sodium levels in the body. Potassium helps regulate fluid balance and aids in proper kidney function, which is essential for excreting excess sodium.

Fruits that are both high in potassium and low in sodium include bananas, oranges, and cantaloupe. Avocados are also high in potassium and low in sodium, making them an excellent choice.

Plain dried fruit, such as apricots and raisins, is generally low in sodium. However, it is more concentrated in calories, sugar, and potassium than fresh fruit. Always read the label to ensure no salt has been added during processing.

Yes, plain frozen fruits without any added sauces or sweeteners are an excellent and convenient option for a low-sodium diet. They are processed at their peak ripeness and retain their nutrients effectively.

Enhance fruit's flavor naturally by adding spices like cinnamon or nutmeg, a squeeze of fresh lemon or lime juice, or fresh herbs like mint or basil.