What Kind of Meat Is Low in Sodium? Your Guide to Healthier Protein Choices

November 11, 2025 •

4 min read

The average American consumes significantly more than the recommended daily sodium intake, contributing to health issues like high blood pressure. For those aiming to reduce their salt, understanding what kind of meat is low in sodium is crucial for maintaining flavor and health.

Quick Summary

Fresh, unprocessed meats like skinless chicken breast, pork tenderloin, and lean cuts of beef are naturally low in sodium. Choosing unsalted options and seasoning at home is key to a heart-healthy diet.

Key Points

Fresh vs. Processed Meat: Fresh, unprocessed meats are naturally low in sodium, while processed options like bacon, ham, and deli meats are significantly higher due to added salt.
Top Low-Sodium Choices: Opt for skinless chicken breast, pork tenderloin, lean cuts of beef (like sirloin), and fresh fish and shellfish to minimize sodium intake.
Check Labels Carefully: Read the Nutrition Facts label for packaged meats. Look for products with 5% or less of the Daily Value for sodium per serving, and be wary of products listing 'sodium solution' or 'broth'.
Flavor with Herbs and Spices: Enhance the flavor of low-sodium meat by using fresh herbs (rosemary, thyme), spices (paprika, cumin), and acid (lemon, vinegar) instead of salt.
Avoid High-Sodium Traps: Steer clear of canned, cured, smoked, and frozen pre-seasoned meat products, which are typically loaded with salt.
Cook at Home: Preparing meals from scratch using fresh ingredients is the most effective way to control your sodium intake and avoid hidden salts found in restaurant dishes and frozen meals.

The importance of choosing low-sodium meats

Sodium is an essential mineral, but excessive intake is a leading cause of hypertension (high blood pressure), which dramatically increases the risk of heart disease and stroke. A low-sodium diet is a preventative and management strategy, but many people don't realize how much hidden salt is in their food, especially meat products. The key difference lies between fresh and processed meat. While fresh cuts contain naturally low levels of sodium, processed products are cured, salted, or treated with sodium-based preservatives, making them significantly higher in salt.

Unprocessed is key for low-sodium meat

When looking for low-sodium meat, a simple rule of thumb is to choose fresh, unprocessed options. This means buying whole cuts of meat rather than pre-packaged, pre-seasoned, or cured alternatives. For example, a fresh, skinless chicken breast is naturally low in sodium, with around 50–75 milligrams per 4-ounce serving. However, a pre-seasoned or “enhanced” chicken breast can contain well over 400 milligrams per serving due to injections of a salt solution during processing.

Top choices for naturally low-sodium meat

Fresh poultry

Skinless Chicken and Turkey Breast: Unprocessed chicken and turkey breast are excellent, lean sources of protein that are naturally low in sodium. When purchasing, specifically look for labels that state “no salt added” or check the ingredients list to ensure no sodium solutions have been used.
Whole Chicken or Turkey: For even more control, buying a whole bird allows you to prepare it from scratch, ensuring a minimal sodium content. Roasting or grilling a whole chicken with herbs and spices instead of salt will keep your meal heart-healthy.

Lean pork

Pork Tenderloin and Sirloin Roast: These are naturally low in sodium and can be a delicious part of a heart-healthy diet. Pork tenderloin, for instance, has around 90 mg of sodium per 3-ounce serving when cooked without added salt. These cuts are also certified by the American Heart Association for meeting their low-fat, low-sodium criteria.

Lean beef

Sirloin and Lean Ground Beef: Lean cuts of beef like sirloin are good low-sodium options. Unprocessed ground beef is also quite low in sodium, with different lean-to-fat ratios containing comparable amounts. For example, 95/5 ground beef has around 72 mg of sodium per 4-ounce serving before seasoning.

Fresh seafood

Fresh Fish and Shellfish: Fish like cod, salmon, and halibut are naturally low in sodium. Fresh shellfish is also generally low, though some types like lobster and oysters can be higher. As with poultry, always choose fresh or frozen unseasoned options over canned or smoked varieties, which are very high in sodium.

The meat comparison table


Meat Type	Sodium Content (per 3-4 oz serving)	Comments
Fresh Chicken Breast	50–80 mg	naturally low, but check for added sodium solutions
Pork Tenderloin	~90 mg	naturally low, often meets AHA criteria
Lean Ground Beef (Unseasoned)	~70-75 mg	naturally low, but avoid pre-seasoned patties
Fresh Cod or Salmon	40–100 mg	naturally low, excellent source of omega-3s
Deli Ham (Processed)	~380–1160 mg	Very high in sodium due to curing process
Bacon (Processed)	~1000–1400 mg	extremely high in sodium
Canned Tuna (in Oil or Water)	~336 mg	High sodium, but 'low sodium' options exist

Smart shopping strategies for low-sodium meat

When you're at the grocery store, being a savvy shopper can make all the difference for your low-sodium diet. Here are some strategies to ensure you're making the healthiest choices:

Read the Nutrition Facts Label: For packaged meats, check the percentage of the Daily Value (DV) for sodium. The FDA defines a food as “low sodium” if it has 140 mg or less per serving, which equates to 5% DV or less. Always compare labels, as sodium content can vary significantly between brands.
Go to the Butcher Counter: Buying fresh meat from the butcher allows you to ask for unprocessed, unseasoned cuts. You can often specify how you want your meat prepared and can be certain no salt has been added during processing.
Look for “No Salt Added” or “Lower Sodium” Labels: These claims are helpful, particularly when buying products like broth or canned fish. For deli meats, look for specific low-sodium varieties.
Consider Frozen Unseasoned Meat: Frozen meat can be a great option, but be cautious. Check the packaging to ensure it hasn't been brined or treated with a sodium solution to retain moisture.

Flavoring your low-sodium meat

Moving away from a reliance on salt doesn't mean sacrificing flavor. You can create delicious meals with a variety of herbs, spices, and other flavor enhancers. Here are some techniques:

Use Herbs and Spices: Fresh or dried herbs like rosemary, thyme, oregano, and basil are fantastic for adding depth of flavor. Experiment with spices such as cumin, paprika, coriander, and chili powder.
Leverage Acid: A squeeze of fresh lemon, lime, or a splash of vinegar can brighten and enhance the flavor of meat dishes. Use citrus juice as a marinade for chicken or fish.
Sauté Aromatics: Cooking with fresh onions, garlic, and ginger can build a flavorful base for any dish without adding salt.
Try Salt-Free Blends: Many companies offer salt-free seasoning blends that can be used on meat. Just be sure to read the label to ensure they don't contain other sodium-based ingredients.

Conclusion

Choosing low-sodium meat is a simple yet impactful step toward a healthier diet, particularly for heart health. The best strategy is to opt for fresh, unprocessed cuts of poultry, pork, beef, and seafood. By prioritizing these options, being mindful of product labels, and becoming creative with salt-free seasonings, you can enjoy flavorful, healthy meals without the excessive sodium found in processed alternatives. Fresh is always best when managing your sodium intake. For more tips on reducing sodium, consider visiting the American Heart Association website for valuable resources. [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium]

Note: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making significant dietary changes.

Frequently Asked Questions

Yes, all fresh meat contains a small, naturally occurring amount of sodium. For example, a 3-ounce serving of cooked lean beef contains about 55 milligrams of sodium, while cooked pork has about 60 milligrams. The sodium is only a concern when it is added during processing.

You can rinse cured or brined meat to remove some surface salt, and soaking it in water and changing the water can reduce salt content in some cases. However, this can also alter the texture and flavor, and it is impossible to remove all the sodium that has been absorbed into the muscle tissue.

Fresh, unprocessed ground beef is naturally low in sodium. The sodium content is similar across different lean-to-fat ratios. However, pre-seasoned or pre-made patties often contain added salt, so it is best to buy plain ground beef and season it yourself.

To find lower-sodium deli meat, look for products specifically labeled as “low sodium” or “no salt added”. Ask at the deli counter for freshly roasted options. Homemade is best, but if you buy pre-packaged, read the label carefully and check for nitrates and other additives.

Sodium is added to processed meats for several reasons: as a preservative to extend shelf life, as a stabilizer to bind ingredients, and to enhance flavor. Injected solutions containing salt are common in many meat products.

To reduce sodium in recipes, use fresh herbs, spices, citrus juice, and vinegar to add flavor instead of salt. You can also use low-sodium broths or replace regular soy sauce with a reduced-salt version or coconut aminos.

No. While fresh chicken and turkey meat are naturally low in sodium, many poultry products are injected with a sodium solution to improve flavor and moisture. Always read labels and opt for products that explicitly state “no salt added.”