What Tortillas Have No Sodium? Your Guide to Low-Salt Options

November 13, 2025 •

4 min read

According to the CDC, most Americans consume too much sodium, largely from processed and packaged foods. So, what tortillas have no sodium or are significantly low in salt? While truly zero-sodium options are rare, many brands offer very low-sodium corn and specialty flour tortillas, and making your own is a guaranteed way to control salt intake.

Quick Summary

The lowest sodium tortillas are typically plain corn varieties, as they don't require the salt-containing leavening agents found in many flour tortillas. Several brands offer low or zero-sodium options, but homemade tortillas offer complete control over ingredients for a truly salt-free product. Knowing the ingredients and distinguishing between different types of tortillas is key for managing your sodium consumption.

Key Points

The Lowest Sodium Options are Corn Tortillas: Traditional corn tortillas, made from masa harina, water, and lime, are typically very low in sodium or contain none at all, making them an excellent choice.
Homemade is a Zero-Sodium Guarantee: The most reliable way to get truly sodium-free tortillas is to make them yourself using flour, water, and oil, which puts you in complete control of the ingredients.
Brand-Specific Choices Exist: Several commercial brands, including El Milagro and Mi Rancho, offer zero-sodium corn tortillas for those seeking a convenient option.
Flour Tortillas Usually Contain More Sodium: Mass-produced flour tortillas often contain added salt and baking powder, which contains sodium, to improve texture and shelf life, resulting in a higher sodium count.
Check for Hidden Sodium: Always read the nutrition label on any packaged tortilla, as added preservatives and flavorings can increase the sodium content, even in seemingly healthy options.
Flavor is Not Compromised: Removing salt does not mean sacrificing taste; homemade tortillas can be flavored with spices like garlic or onion powder instead to enhance the flavor without adding sodium.

Why Most Store-Bought Tortillas Contain Sodium

For many shoppers, picking up a pack of tortillas is a quick and convenient option. However, the vast majority of pre-packaged tortillas contain sodium, often in surprisingly high amounts. The salt serves several purposes for manufacturers beyond just flavor, including acting as a preservative to extend shelf life and affecting the dough's texture and pliability. When it comes to flour tortillas specifically, baking powder is a key ingredient used to help them puff up and achieve a softer texture, and baking powder itself contains sodium. For those on a low-sodium diet, reading the nutrition label is critical, as sodium content can vary dramatically between brands and tortilla types.

The Sodium Advantage of Corn Tortillas

Generally, corn tortillas are a better choice for those watching their sodium intake compared to their flour counterparts. This is because traditional corn tortillas, made from masa harina, water, and lime (calcium hydroxide), do not require leavening agents like baking powder. The absence of these ingredients makes it easier for brands to produce low or no-sodium corn tortillas. Several companies explicitly state that their corn tortillas have zero or trace amounts of sodium, making them a reliable choice for a salt-conscious diet. It is always wise to check the label for any added preservatives or flavorings that could add hidden sodium.

Commercial Brands Offering Low or No Sodium Tortillas

While a thorough search is still necessary, there are several brands available in stores that are known for their low or zero-sodium products. These can often be found in the refrigerated health food section or the international food aisle of larger grocery stores. Some notable options include:

El Milagro Corn Tortillas: A popular choice cited for having 0mg of sodium per tortilla.
Mi Rancho Organic Corn Tortillas: These are also available with zero added sodium.
Food for Life Ezekiel 4:9: This brand offers sprouted grain tortillas with no added salt.
La Fe Corn Tortillas: Often praised on low-sodium forums for their 0mg sodium content.
Whole Foods 365 Corn Tortillas: The house brand often carries plain corn tortillas that are low in sodium.

The Guaranteed Path to No-Sodium: Homemade Tortillas

The most definitive way to ensure your tortillas have absolutely no added sodium is to make them at home. The ingredients are simple, and the process is relatively straightforward once you get the hang of it. Homemade tortillas also offer a fresher taste and a more tender texture that many people prefer.

Simple Homemade No-Sodium Flour Tortilla Recipe

Ingredients:
- 2 cups all-purpose flour
- 2/3 cup hot water
- 3 tablespoons olive oil or vegetable shortening
Instructions:
1. Combine the flour, hot water, and oil in a bowl. Mix until a shaggy dough forms, then turn onto a clean surface.
2. Knead the dough for about 2 minutes, or until it becomes smooth and elastic. Cover with a towel and let rest for 10-15 minutes.
3. Divide the dough into 8-12 equal pieces and roll each into a thin circle on a lightly floured surface.
4. Heat a skillet or griddle over medium-high heat. Cook each tortilla for about 30-60 seconds per side, until lightly browned and bubbles form.
5. Wrap the finished tortillas in a clean kitchen towel to keep them soft as they cool. Store leftovers in an airtight container in the refrigerator.

Tortilla Comparison: Corn vs. Flour vs. Homemade


Feature	Commercial Flour Tortillas	Commercial Corn Tortillas	Homemade (Flour or Corn)
Sodium Level	Often high, due to leavening agents and preservatives.	Generally low; zero-sodium options are widely available.	Can be completely sodium-free with no added salt.
Ingredients	Refined white flour, vegetable shortening, baking powder, and preservatives.	Masa harina, water, and lime (calcium hydroxide).	Basic flour/masa harina, water, and oil, with no preservatives.
Texture	Soft, flexible, and pliable due to fat content and leavening agents.	Can be slightly more firm or crumbly, with a distinct corn flavor.	Soft and tender, with a fresh taste, but may be chewier without baking powder.
Best Uses	Burritos, quesadillas, and wraps.	Tacos, enchiladas, and chips.	Tacos, quesadillas, or any dish where fresh flavor is a priority.
Health Impact	Can contribute significantly to daily sodium intake if not a low-sodium version.	Low in sodium and often gluten-free, a healthier choice for many diets.	Provides ultimate control over ingredients, including fat and fiber content.

Conclusion: Making the Right Choice for Your Diet

Finding what tortillas have no sodium is a crucial step for anyone managing their salt intake, but it's an achievable goal. While most store-bought options contain some amount of sodium, seeking out plain corn tortillas from reputable brands like El Milagro or Mi Rancho is a great starting point for purchasing a low-sodium product. For those who want complete control over their ingredients and are looking for a truly sodium-free experience, making tortillas from scratch is the best path forward. Homemade tortillas are surprisingly simple to create and offer a superior flavor and texture. By making an informed choice between store-bought and homemade options, you can easily enjoy delicious tortillas as part of a healthier, low-sodium lifestyle.

Key Takeaways

Corn is King for Low Sodium: Traditional corn tortillas naturally have less sodium because they don't require the salt-containing leavening agents found in many flour versions.
Check the Label Carefully: Don't assume all tortillas are low in sodium; always read the nutrition facts, especially for flour tortillas, which can be surprisingly high in salt.
Brand Watch: Brands like El Milagro and Mi Rancho are known for offering corn tortillas with zero added sodium, making them safe store-bought choices.
Go Homemade for Guaranteed Zero Sodium: Making your own flour or corn tortillas is the only way to guarantee they are completely sodium-free, and it's a simple process with just a few basic ingredients.
Understand Ingredient Purpose: The sodium in commercial flour tortillas primarily comes from baking powder, used for texture, and preservatives for shelf life.
Taste vs. Sodium: While salt adds flavor, homemade tortillas prove that delicious, tender tortillas can be made without it by leveraging simple ingredients and proper technique.

Frequently Asked Questions

Yes, it is possible to find zero-sodium tortillas, particularly corn tortillas, in larger supermarkets. Brands like El Milagro and Mi Rancho are known for offering products with no added sodium, but you should always check the label to be sure.

Most commercial flour tortillas contain sodium from baking powder, which is used as a leavening agent to create a soft, pliable texture. Salt is also often used as a preservative to extend shelf life.

You can make sodium-free tortillas with just flour (all-purpose or whole wheat), hot water, and a bit of oil or shortening. Simply combine, knead, rest the dough, and cook on a hot skillet until golden and bubbly.

Yes, corn tortillas are often firmer and have a distinct corn flavor, while flour tortillas are typically softer and more flexible. Removing salt from homemade flour tortillas can result in a chewier texture compared to commercial ones.

Masa harina is a type of corn flour used to make corn tortillas. It is a good choice for a low-sodium diet, as it is typically made with just corn and a lime treatment, not salt or baking powder.

No, there is a technical difference. According to FDA regulations, 'low sodium' means 140 mg of sodium or less per serving, while 'sodium free' or 'no sodium' indicates less than 5 mg per serving. Always check the nutrition facts for the precise amount.

Yes, you can substitute other flavorings for salt in a homemade recipe. Spices like garlic powder, onion powder, or a salt-free seasoning blend can add flavor without increasing the sodium content.