Which Fish is the Lowest in Sodium? A Guide to Healthy Eating

November 12, 2025 •

3 min read

Many fresh, whole foods naturally contain very little sodium, and this includes fish. If you're wondering which fish is the lowest in sodium, the answer often points to specific varieties of fresh or frozen white fish, along with certain preparation methods being key.

Quick Summary

This guide outlines the fish varieties with the least amount of sodium, helping you make informed decisions for a low-salt diet. It covers different types of fish, explains how preparation methods can influence sodium levels, and provides tips for incorporating these choices into your meals.

Key Points

Fresh is Best: Opt for fresh or plain frozen fish to minimize sodium, as processing and additives increase salt content.
White Fish is Often Lowest: Mild, white fish varieties like cod, tilapia, and halibut are generally the lowest in sodium per serving.
Check Canned Labels: If using canned fish, select 'no salt added' varieties or rinse regular canned fish to remove excess sodium.
Flavor with Herbs, not Salt: Use fresh herbs, spices, lemon juice, and garlic to flavor fish naturally and avoid high-sodium sauces.
Avoid Smoked or Cured Fish: Processing methods like smoking or curing add significant amounts of salt, making these poor choices for a low-sodium diet.
Bake, Grill, or Poach: Simple cooking methods like baking, grilling, or poaching are the healthiest ways to prepare low-sodium fish.

Understanding Sodium in Fish

Sodium is a naturally occurring mineral found in all living things, including fish. However, the amount of sodium can vary significantly depending on the type of fish, its habitat (saltwater vs. freshwater), and most importantly, how it's processed and prepared. For those on a low-sodium diet, distinguishing between fresh, wild-caught fish and processed options is a critical step.

Fresh, unprocessed fish is inherently low in sodium, with most types containing under 100 mg per standard serving. The sodium content begins to rise when fish is cured, smoked, canned, or prepared with high-sodium additives. For instance, a fillet of fresh cod will have far less sodium than a piece of smoked haddock or a can of regular tuna.

The Lowest Sodium Fish Options

Based on general nutritional data, several fresh fish stand out for their minimal sodium levels. These are excellent choices for anyone needing to restrict their salt intake.

Cod: A flaky, mild white fish known for its very low sodium count, typically around 40-80 mg per serving.
Catfish: A freshwater fish that is naturally low in sodium and rich in minerals like calcium and iron.
Halibut: This mild, white fish is a great low-sodium option, especially when prepared simply with fresh herbs and lemon.
Tilapia: A lean, freshwater fish that is low in calories, fat, and sodium.
Flounder: Another white fish with a delicate flavor and a low sodium profile.
Fresh Salmon: While slightly higher in sodium than some white fish, fresh salmon is still very low in sodium compared to processed foods and provides healthy omega-3 fatty acids.

Impact of Processing and Preparation on Sodium Levels

Even the lowest sodium fish can become a high-sodium meal if not prepared correctly. This is where a little knowledge can make a big difference in managing your diet.

Comparison of Fish Sodium Content (per 3-ounce serving)


Fish Type (Preparation)	Sodium (mg)	Notes
Fresh Cod	~40-80	Exceptionally low, great for heart-healthy diets.
Fresh Tilapia	~40-60	Very low sodium, versatile and lean.
Fresh Halibut	~60-90	Mild flavor, easily seasoned with low-sodium spices.
Fresh Salmon	~55	A fantastic source of omega-3s, still very low in sodium.
Canned Tuna (No Salt Added)	~30-50	A convenient, low-sodium option if you choose the right variety.
Canned Tuna (Regular)	~250-300+	Significantly higher sodium due to added salt.
Smoked Haddock	~660+	The smoking and salting process drastically increases sodium.

Smart Cooking and Shopping Tips

Buy Fresh or Frozen: Always choose fresh or plain frozen fish over pre-seasoned, pre-marinated, or canned versions. Reading the label for added salt or sodium content is crucial for frozen products.
Rinse Canned Fish: If canned fish is your only option, choose varieties labeled "no salt added" or rinse regular canned fish under water for a minute to reduce sodium by up to 50%.
Use Natural Flavoring: Enhance the flavor of low-sodium fish with fresh herbs, lemon juice, garlic, onion powder, and pepper instead of relying on salty sauces or marinades.
Avoid Curing and Smoking: Be aware that processing methods like curing and smoking inherently add large amounts of sodium. Smoked salmon and smoked haddock, for example, are not low-sodium choices.

Recipes for Low-Sodium Fish

There are countless delicious ways to prepare low-sodium fish. Some simple yet flavorful options include:

Baked Fish with Lemon and Herbs: Place a fresh fillet of cod or halibut on parchment paper with a drizzle of olive oil, fresh lemon slices, and a sprinkle of dill or parsley. Bake until flaky.
Grilled Fish with Cilantro Crust: Create a paste of fresh cilantro, garlic, lime juice, and a touch of olive oil. Brush this over a firm fish like halibut or snapper before grilling.
Fish Tacos with Mango Salsa: Use grilled or baked tilapia in corn tortillas and top with a fresh, homemade salsa of mango, red onion, and lime juice for a vibrant, low-sodium meal.

Conclusion

For individuals seeking to minimize their sodium intake, fresh, unseasoned fish varieties like cod, tilapia, and halibut represent some of the best dietary choices. The key to maintaining a low-sodium meal is in the preparation—opting for grilling, baking, or poaching over smoking, salting, or deep-frying. By choosing fresh ingredients and using natural herbs and spices for flavoring, you can enjoy the many health benefits of fish without the added salt. A mindful approach to both purchasing and cooking ensures that you get a heart-healthy and delicious meal every time.

Visit the Dietary Guidelines for Americans website for more information on managing sodium intake.

Frequently Asked Questions

Fresh, unprocessed varieties of cod, tilapia, halibut, flounder, and salmon are among the lowest in sodium. Always choose fresh or plain frozen over cured, smoked, or canned versions.

Yes, but with caution. Look for canned fish specifically labeled 'no salt added.' If you use regular canned fish, you can significantly reduce its sodium content by rinsing it thoroughly with water before use.

No, smoked fish is not low in sodium. The smoking and curing process involves salting the fish, which dramatically increases its sodium content. Smoked haddock, for example, has a very high sodium level.

You can use fresh herbs like dill, parsley, and cilantro, along with spices like garlic powder, onion powder, and black pepper. Lemon juice and a little olive oil are also great for adding flavor without salt.

The main factor is preparation, not whether the fish is wild or farmed. Both fresh wild-caught and farm-raised fish are naturally low in sodium. Any added salt comes from processing or cooking.

Baking, grilling, broiling, and poaching are the best methods for low-sodium fish. These techniques rely on natural flavors and minimal added ingredients, preventing the need for salty sauces or seasonings.

While many white fish like cod, haddock, and tilapia are naturally low in sodium, preparation is key. For example, fresh haddock is low in sodium, but smoked haddock is very high due to added salt.