What Milk Has Less Salt? Your Guide to Low-Sodium Options

December 13, 2025 •

4 min read

In the United States, dairy is a notable source of sodium, with levels varying significantly between different types of milk. If you are working to reduce your sodium intake, understanding what milk has less salt is a crucial step towards making healthier dietary choices. This guide explores both dairy and plant-based milks to help you find the best low-sodium option.

Quick Summary

The lowest sodium milks are typically unsweetened coconut milk and specific plant-based alternatives like certain cashew or homemade rice milks. The sodium content in dairy milk increases as the fat content decreases, so whole milk contains less sodium than skim milk. Always check labels, as sodium is often added to many commercial milk alternatives.

Key Points

Coconut Milk: Unsweetened coconut milk is often the lowest sodium option among commercial milk alternatives, sometimes containing as little as 15 mg per cup.
Homemade is Best: For full control over sodium content, making your own plant-based milks from oats, rice, or nuts is the most effective strategy.
Check Labels Carefully: Sodium is a common additive in many plant-based milks for flavor and preservation, so reading the nutrition label is crucial before purchasing.
Whole Milk is Lower: In dairy milk, whole milk naturally contains less sodium than skim or low-fat versions because removing fat concentrates other minerals.
Cashew and Soy are Low: Certain unsweetened cashew and soy milks can also be good low-sodium choices, but labels must be checked for added salt.
Beware of Fortification: Some milks, especially plant-based, are fortified with extra vitamins and minerals, which can also affect the overall sodium level.

Understanding Sodium in Your Milk

Sodium is a necessary mineral for the body, but excessive intake is linked to high blood pressure and other health issues. While it occurs naturally in cow's milk, the amount can differ based on fat content and processing. For plant-based milks, sodium is commonly added as a preservative, flavor enhancer, or thickener, meaning the sodium content can vary widely by brand and product type. The key to controlling your intake is to read labels carefully and choose unsalted or lower-sodium varieties.

Sodium in Dairy Milk

Interestingly, the sodium content in cow's milk has an inverse relationship with its fat content. While the difference isn't extreme, it's a noteworthy detail for those closely monitoring their intake. Whole milk, with about 95-105 mg of sodium per cup, is the lowest-sodium dairy option, while skim or nonfat milk contains a slightly higher amount, often around 145 mg per cup. This occurs because the process of removing fat concentrates the minerals in the remaining liquid. For most people, this difference is negligible, but for individuals on a severely restricted low-sodium diet, it's worth considering.

Low-Sodium Plant-Based Milks

Plant-based milks are a great option for minimizing sodium, but you must be a vigilant label reader. The sodium content in these products is highly dependent on added ingredients. Here are some of the best plant-based milks for a low-sodium diet:

Unsweetened Coconut Milk: This is often cited as one of the lowest-sodium milk alternatives. Some varieties can have as little as 15 mg per cup, making them an excellent choice.
Cashew Milk: Certain brands of unsweetened cashew milk can also be very low in sodium. Look for products with no added salt; one study noted a specific brand with only 10 mg per cup.
Rice Milk: Homemade rice milk is incredibly low in sodium, often just a pinch of salt if any is added. Store-bought versions can vary, so always check the label. Some commercial brands are reported to have sodium levels around 80 mg per cup.
Soy Milk: Unsweetened soy milk is another good option. One brand was noted to have 51 mg per serving, but again, check the label, as fortified and flavored versions can contain more.
Homemade Milk: Making your own rice, oat, or nut milk at home gives you complete control over the ingredients, including salt. This is the best way to ensure your milk is as low in sodium as possible.

High-Sodium Milk Alternatives

Some milk alternatives, such as certain flax milk products, are noted for their higher sodium content, with one study finding a sample with 190 mg per cup. This underscores the importance of checking nutritional information for every brand and type you consider.

Low-Sodium Milk Comparison Table

To help you compare options at a glance, here is a table of common milks and their approximate sodium levels per 240ml (1 cup). Values can vary by brand, so always verify on the product label.


Milk Type	Approximate Sodium per Cup (240ml)	Notes
Coconut Milk (Unsweetened)	~15-25 mg	Excellent low-sodium choice; check for added salt.
Cashew Milk (Unsweetened)	~10-15 mg	Look for brands with no added salt.
Rice Milk	~80-100 mg	Store-bought versions vary; homemade is lowest.
Soy Milk (Unsweetened)	~50-90 mg	Check for fortification, which can increase sodium.
Oat Milk	~100 mg	Good moderate-sodium option; can be lower if homemade.
Whole Cow's Milk	~95-105 mg	Naturally occurring sodium; lower than reduced-fat dairy.
Skim Cow's Milk	~130-145 mg	Sodium is concentrated when fat is removed.

Practical Tips for Reducing Sodium from Milk

Beyond choosing a specific type of milk, you can employ other strategies to reduce your sodium intake from beverages and cooking:

Read the Label: The first step is always to check the Nutrition Facts panel and ingredient list. Look for terms like "unsweetened" or "no salt added".
Choose Homemade: Blending your own oat or rice milk is a simple and effective way to control the exact amount of salt.
Limit Processed Products: Be mindful of pre-packaged products that contain milk, such as flavored yogurts, powdered milks, and ready-to-eat foods, as they often contain significant added sodium.
Balance with Food: If you consume a milk higher in sodium, adjust other parts of your meal accordingly. Pair it with low-sodium foods like fresh vegetables or unsalted nuts.
Use Water in Cooking: When making soups, sauces, or baked goods, consider replacing a portion of the milk with water to reduce sodium without affecting the texture significantly.

Conclusion

When it comes to answering what milk has less salt, the clear winners are unsweetened coconut milk and homemade plant-based alternatives like rice or oat milk. These options offer the most control over sodium content. For dairy drinkers, whole milk is slightly lower in sodium than its lower-fat counterparts. However, the most important takeaway is to consistently check product labels. Since many commercial milk alternatives and fortified products contain added sodium, being an informed consumer is the single best way to ensure your milk choice aligns with your low-sodium dietary goals. For those with specific health conditions, such as kidney issues, consulting a healthcare provider or a registered dietitian is recommended to determine the most suitable milk option for your needs.

Additional Resource

For further reading on the nutritional composition of plant-based milks and their impact on health, including factors relevant to kidney conditions, consult this study from the National Institutes of Health: PMC8611107

Frequently Asked Questions

Whole cow's milk contains slightly less sodium than reduced-fat, low-fat, and skim milk. This is because the process of removing fat concentrates the minerals in the milk, leading to a higher sodium content in the lower-fat versions.

No, you must read the label carefully. While many unsweetened coconut milk products are very low in sodium, some brands and sweetened varieties may have salt added for flavor or preservation. Look specifically for 'unsweetened' or 'no salt added' versions.

Sodium is often added to milk alternatives as a flavor enhancer, to improve texture, or as a preservative to extend shelf life. This is why the sodium content can vary significantly between brands and types of plant-based milks.

Yes, homemade milk is almost always lower in sodium than store-bought because you have full control over the ingredients. You can make it with no added salt or just a tiny pinch, whereas commercial products often include added sodium.

Yes, people on a low-sodium diet can drink milk, but they should be mindful of their choices. Low-sodium plant-based milks like unsweetened coconut or cashew milk are excellent options, and whole cow's milk is slightly lower in sodium than lower-fat dairy versions.

While it depends heavily on the brand and added ingredients, some plant-based milks like certain flax milk varieties have been noted to have higher sodium content than others. Always compare the nutrition labels of different brands to be sure.

The sodium content of lactose-free cow's milk is generally comparable to regular cow's milk of the same fat content. The process of removing lactose does not significantly alter the inherent sodium level, but it's always wise to check the label for any other additives.