What Nuts Have No Sodium? Your Guide to Naturally Salt-Free Options

December 31, 2025 •

4 min read

Most people are surprised to learn that many raw nuts naturally contain less than 5 milligrams of sodium per serving, effectively making them sodium-free. While most commercially available nuts are loaded with added salt for flavor, numerous unprocessed options exist for those managing their sodium intake. The key is to know which nuts to look for and how to ensure no salt has been added during processing.

Quick Summary

An in-depth look at which raw, unsalted nuts are naturally low in sodium. Provides nutritional information, lists the best choices, and advises on shopping practices to ensure a low-sodium selection.

Key Points

Check Labels: Always select nuts labeled 'raw' and 'unsalted' to guarantee a minimal or zero sodium content.
Pecans are Naturally Sodium-Free: Raw pecans are one of the few nuts that contain 0 mg of naturally occurring sodium per ounce.
Most Raw Nuts Are Low Sodium: Almost all nuts, including almonds, walnuts, and cashews, have only trace amounts of sodium in their unprocessed state.
Avoid Added Salt: The high sodium in most nuts comes from salt added during roasting or flavoring, so avoid 'salted' or 'lightly salted' products.
Health Benefits: Choosing unsalted nuts supports heart health and blood pressure management by providing healthy fats and nutrients without excess sodium.
Buy Raw: Purchasing raw nuts, often found in bulk bins, is the most reliable method for ensuring a truly low-sodium product.

Understanding Sodium in Nuts

Sodium is an essential mineral, but excessive intake is a known risk factor for high blood pressure and other health issues. Nuts, in their natural, unprocessed state, contain very low levels of sodium, which is naturally present in the soil they grow in. The problem arises when salt is added during roasting or flavoring. Therefore, when searching for nuts with minimal to no sodium, the key is to always choose varieties that are labeled 'raw' and 'unsalted'. A single serving of raw nuts typically contains only trace amounts of sodium, while salted versions can contain hundreds of milligrams.

The Health Benefits of Opting for Unsalted Nuts

Choosing unsalted nuts over their salted counterparts offers several significant health advantages. Foremost among these is blood pressure management. Reducing sodium intake is a primary recommendation for individuals with or at risk of hypertension. Unsaturated fats found in nuts are also beneficial for heart health, and consuming them without the added sodium amplifies these positive effects. By avoiding added salt, you can savor the natural, rich flavors of the nuts and avoid consuming unnecessary additives.

Nuts That Are Naturally Low in Sodium

Almost all raw, unsalted nuts are naturally low in sodium, but some stand out for their particularly negligible levels. The following are excellent choices for a truly low-sodium diet:

Pecans: These are one of the best choices, as they are often cited as being naturally sodium-free. A one-ounce serving of raw pecans contains 0 mg of sodium.
Macadamia Nuts: These creamy, buttery nuts are another top contender. Raw, unsalted macadamia nuts contain only about 1.4 mg of sodium per ounce.
Brazil Nuts: Known for their high selenium content, Brazil nuts also contain very little sodium. A single ounce of raw Brazil nuts has less than 1 mg of sodium.
Almonds: Raw, unsalted almonds are a popular and healthy choice. A 100-gram serving (about 3.5 ounces) contains only 1 mg of sodium, which is negligible in a standard portion size.
Walnuts: Rich in omega-3 fatty acids, walnuts also offer a very low sodium count. One ounce of raw walnuts contains approximately 0.6 mg of sodium.
Cashews: While often sold salted, raw, unsalted cashews contain minimal sodium, about 3.4 mg per ounce.
Hazelnuts (Filberts): These nuts, when roasted without salt, remain a low-sodium option.

How to Find Truly Low-Sodium Nuts

Navigating the grocery store for low-sodium snacks requires a keen eye. To ensure you're buying nuts with no added sodium, follow these guidelines:

Read the Nutrition Label: This is the most crucial step. Look at the 'Sodium' line on the nutrition facts panel. For a food to be labeled 'sodium-free,' it must contain less than 5 mg of sodium per serving. Products labeled 'lightly salted' or 'low sodium' will have a higher, but still controlled, amount.
Check the Ingredient List: Always read the ingredients to verify that salt (or sodium chloride) is not listed. This is especially important for dry-roasted varieties, as they can sometimes have salt added during the roasting process.
Choose 'Raw' or 'Unsalted' Varieties: Many nuts, including those from major brands, are available in both salted and unsalted versions. The unsalted option is what you are looking for. Similarly, raw nuts, which have not been roasted or processed, are your safest bet for a natural, sodium-free snack.
Buy from Bulk Bins: Purchasing from bulk bins in health food stores is a great way to guarantee you are getting raw, unsalted nuts. Just be sure to confirm with the store's labeling that no salt has been added.

Comparing Sodium Content: Raw vs. Salted Nuts

The difference in sodium levels between raw/unsalted and salted nuts is significant and demonstrates why checking labels is so important. The table below compares the approximate sodium content per 1-ounce (28g) serving of several popular nuts.


Nut Type	Raw, Unsalted (mg)	Salted (mg, typical range)
Almonds	0.3	120-250
Pecans	0	100-200
Walnuts	0.6	90-180
Cashews	3.4	100-250
Macadamia	1.4	100-200
Brazil Nuts	0.9	N/A (typically unsalted)

Note: The sodium content for salted nuts can vary widely by brand and preparation method. Always check the nutrition label.

Conclusion: Making the Right Choice for Your Health

When it comes to snacking on nuts while managing your sodium intake, the answer is simple: opt for raw and unsalted varieties. While it may seem daunting to find truly sodium-free options, most nuts in their natural state fit the bill. Popular choices like pecans, macadamias, and brazil nuts are inherently low in sodium, offering a healthy, flavorful snack without the risks associated with high salt consumption. The crucial habit to develop is reading labels carefully and seeking out products explicitly marked as 'unsalted' to avoid any hidden additives. By doing so, you can enjoy the many heart-healthy benefits of nuts as part of a balanced and conscious diet.

Frequently Asked Questions

No, while most raw, unsalted nuts contain only trace amounts of naturally occurring sodium, very few, like pecans, contain 0 mg per serving. The critical factor is whether salt is added during processing.

Unsalted nuts have no salt added and contain only trace amounts of naturally occurring sodium. Low-sodium nuts have had some salt added, but the total sodium content per serving is limited, typically less than 140 mg per serving.

Both raw and dry-roasted unsalted nuts are excellent low-sodium choices. The nutritional difference is minimal, though some heat-sensitive vitamins may be slightly reduced in roasted nuts.

Yes, you can use a variety of salt-free seasonings such as cinnamon, paprika, garlic powder, onion powder, or cayenne pepper to add flavor without increasing the sodium content.

Check the packaging for a 'raw and unsalted' label and verify the sodium content on the nutrition facts panel. Avoid general 'mixed nuts' as they are frequently salted unless specified otherwise.

The small amount of sodium in some raw nuts is a naturally occurring mineral from the soil the nut grew in. For a food to be considered 'sodium-free,' it must contain less than 5mg of sodium per serving, which these trace amounts typically fall under.

It depends on the brand. Many commercial nut butters have added salt and sugar. Look for nut butters with an ingredient list that contains only nuts, such as '100% almonds' or '100% peanuts'.