Which food has natural salt? Your guide to natural sodium sources

December 20, 2025 •

7 min read

While roughly 75% of the sodium in our diet comes from added salt in processed foods, a significant 10% is naturally present in whole, unprocessed ingredients. The question, "Which food has natural salt?" is crucial for those seeking a healthier lifestyle by managing their sodium intake without sacrificing flavor.

Quick Summary

Natural sources of sodium are found in various whole foods, from vegetables like celery and spinach to dairy and seafood. Learning to identify these foods and distinguish them from processed items loaded with added salt can empower healthier dietary choices.

Key Points

Natural Sodium Sources: Whole foods like celery, spinach, fresh seafood, and dairy naturally contain sodium, contributing a small, essential part to your diet.
Distinguishing Natural vs. Added Salt: The bulk of a typical diet's sodium (around 75%) comes from added salt in processed and packaged foods, not from the natural content of fresh ingredients.
Healthier Salt Flavoring: To manage sodium intake, use fresh herbs, spices, and citrus zest to flavor meals instead of relying on table salt or high-sodium condiments.
Check Nutrition Labels: For store-bought items, always read the nutrition facts to differentiate between foods with naturally occurring sodium and those with excessive added salt, especially for cheeses and canned products.
High Sodium Vegetables: Contrary to popular belief, vegetables like celery, spinach, and beets contain moderate levels of natural sodium, balanced by other beneficial nutrients like potassium.
Seafood's Salty Nature: Due to their marine origin, fresh seafood and shellfish naturally have higher sodium levels compared to fresh meats.
Salt Type Doesn't Matter Much: Claims that specific types of salt like Himalayan or sea salt are healthier due to trace minerals are misleading; the sodium content is what matters, and it is relatively consistent across most salt varieties.

Understanding the role of sodium

Sodium is a vital mineral that plays a crucial role in regulating fluid balance, nerve function, and muscle contractions. The body requires a small, specific amount of sodium for these essential functions, typically around 500 mg per day. However, excessive intake, particularly from processed and restaurant foods, is linked to health issues like high blood pressure. Focusing on foods where sodium occurs naturally allows for better intake management while still reaping the benefits of essential minerals.

The surprising sodium in vegetables

Even though many people think of vegetables as sodium-free, some contain notable levels naturally, which is often balanced by a high potassium content. These vegetables offer a more moderate, nutrient-dense source of sodium compared to processed snacks.

Celery: A single medium stalk contains about 32 mg of sodium. This makes it a great, low-calorie snack that contributes to your daily mineral intake. The natural saltiness is part of its distinct flavor profile.
Spinach: This leafy green has about 70 mg of sodium per 100g, along with iron, vitamins, and other minerals. Some may notice a slightly salty taste, which is a result of its natural composition.
Beets: These root vegetables contain about 77 mg of sodium per 100g and are also rich in potassium and nitrates.
Artichokes: Known for their rich flavor, artichokes can contain up to 60 mg of sodium per 100g.
Carrots: With about 58 mg of sodium per 100g, carrots are another source of natural sodium.

Dairy products and natural sodium

Dairy products are another category with naturally occurring sodium, although the amount can vary widely depending on the type and processing.

Milk: A glass of milk contains a small amount of naturally occurring sodium, typically around 50 mg per 100g.
Cottage Cheese: While salt is often added during manufacturing, cottage cheese naturally contains sodium. Some brands now offer low-sodium or salt-free versions.
Hard Cheeses: Aged and hard cheeses like Parmesan naturally develop higher sodium levels during the aging process. The fermentation and curing processes concentrate the natural sodium found in the milk.

Seafood: A salty-by-nature option

Seafood, by its nature from the sea, contains a higher level of sodium than most other unprocessed foods. Canned varieties will have added salt, but fresh or frozen options are great for controlling intake.

Fish (e.g., Salmon, Tuna, Snapper): Fresh fish naturally contains sodium, with varying levels depending on the species. For example, 100g of fresh, raw fish may have 30 to 150 mg of sodium.
Shellfish (e.g., Shrimp, Clams, Oysters): These are particularly high in natural sodium. Three ounces of lobster, for instance, can have over 400 mg of sodium.
Seaweed: An excellent source of natural sodium, seaweed is also rich in minerals and can be incorporated into many dishes.

Comparing natural vs. added salt in food

Understanding the difference between natural and added salt is key to a healthier diet. While natural sources are found in whole foods, added salt comes from processed products, which account for the bulk of most people's sodium intake.


Food Type	Sodium Source	Processing Level	Sodium Content Control	Benefits Beyond Sodium
Fresh Celery	Natural	Unprocessed (whole food)	High control; low concentration	Fiber, potassium, vitamins
Canned Soup	Added	Highly Processed	Low control; very high concentration	Often minimal
Fresh Salmon	Natural	Unprocessed (whole food)	High control; moderate concentration	Omega-3s, protein, vitamins
Canned Tuna	Added	Processed	Low control; very high concentration	Protein (often less nutrient-dense than fresh)
Natural Milk	Natural	Unprocessed (whole food)	High control; low concentration	Calcium, protein, vitamins
Processed Cheese	Added and Natural	Highly Processed	Low control; very high concentration	Limited nutrients; high fat

Finding natural salt in your diet

Integrating foods with naturally occurring sodium can be a simple and effective strategy for managing your salt intake. Here are some simple, delicious ways to enjoy these foods:

Snack on Veggies: Instead of salty chips, try fresh celery sticks. Pair them with a low-sodium dip or sprinkle them with mild herbs.
Embrace Seafood: Choose fresh or frozen salmon and season it with lemon and herbs instead of salt. Enjoy an occasional serving of shellfish as a flavorful, briny treat.
Go for Less Processed Dairy: Opt for unsalted or low-sodium cottage cheese and milk. Use aged, hard cheeses sparingly as a flavor-rich topping rather than a main ingredient.
Make Your Own Broth: Use fresh vegetables like carrots and celery to create a homemade stock with a controlled, lower salt content instead of relying on high-sodium bouillon cubes.

Conclusion

While a variety of foods contain naturally occurring sodium, the highest and most concerning levels typically come from added salt in processed foods, fast food, and canned goods. By focusing on nutrient-dense whole foods like vegetables, seafood, and dairy, you can enjoy natural sources of sodium in moderation while avoiding excessive intake. Making conscious choices to incorporate fresh ingredients and minimize processed options is the most effective way to manage your overall salt consumption for better health.

Visit the CDC's page on sodium and health for more information on managing your intake.

Natural salt sources by food group

Vegetables

Celery: A single stalk of celery contains about 32 mg of naturally occurring sodium, contributing to its distinct, savory taste.
Spinach: 100g of spinach has approximately 70 mg of sodium, a mineral often overlooked in this nutrient-dense leafy green.
Beets: These root vegetables offer around 77 mg of natural sodium per 100g.
Carrots: With about 58 mg of sodium per 100g, carrots are another moderate source of natural sodium.

Dairy

Milk: While not a high source, milk does contain some natural sodium, about 50 mg per 100g.
Cheese: Hard, aged cheeses contain naturally concentrated sodium from the milk during fermentation and curing.
Cottage Cheese: Both naturally present in milk and often added during processing, sodium levels in cottage cheese vary, with lower-sodium options available.

Seafood

Fish: Unprocessed, fresh fish typically contains lower but notable levels of sodium, ranging from 30 to 150 mg per 100g depending on the type.
Shellfish: Being from a marine environment, shellfish like shrimp, clams, and lobster are naturally high in sodium.

Meats

Fresh Meat: Unprocessed, fresh meats like beef, chicken, and poultry contain naturally occurring sodium, though in smaller amounts than seafood.

Nuts and Seeds

Unsalted Nuts and Seeds: These contain very low levels of natural sodium. Salted varieties, however, are high in added sodium.

Eggs

Eggs: Naturally low in sodium, with most of the sodium concentrated in the egg white.

Citations

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UF Health. (2025). Sodium in Diet.
Fitelo. (2025). Sodium Rich Foods: Are They Good or Bad For You?
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EatingWell. (2025). 6 Higher-Sodium Foods That Are Actually Good for You.
Instagram. (2023). Natural sodium found in foods like celery or spinach is not inherently bad for you...
kencko blog. (n.d.). Why we love… spinach.
EatingWell. (2025). What Happens to Your Body When You Eat Spinach Every Day.
Traffic Light Cook. (2019). Energizing Celery and Sweet Potato Soup (Vegan).
Science Alert. (2012). Salt in Cheese: A Review.
Wisconsin Cheese. (n.d.). Savory Cheese.
Times of India. (2024). 8 Foods that can help reduce excessive Salt in your meals.
The Nutrition Source. (n.d.). Salt and Sodium.
NCBI. (2012). Examples of sodium content in various foods and food groups.
Low sodium cottage cheese: 4 Easy Steps to Make It at Home.
UR Medicine - University of Rochester. (n.d.). Nutrition Facts - Celery, raw.
Nutritionix. (2017). Which vegetables are highest in sodium?.

FAQs on natural salt in food

What are some natural, unprocessed foods that contain sodium?

Many natural, unprocessed foods contain small to moderate amounts of sodium, including fresh vegetables like celery and spinach, fresh seafood like fish and shellfish, dairy products like milk and unsalted cottage cheese, and fresh meats. Even some fruits have minimal natural sodium.

Is the sodium in fresh foods bad for you?

The sodium naturally present in fresh, whole foods is essential for bodily functions and is not inherently bad for you. Problems with sodium intake typically arise from the large amounts of added salt found in processed, packaged, and fast foods, not from the minimal amounts in whole ingredients.

How can I identify if a food's saltiness is natural or added?

To determine if a food's saltiness is natural or added, check the nutrition label. Processed foods, such as canned goods, sauces, and cured meats, will list sodium as an added ingredient. For whole foods, the saltiness comes from the inherent mineral content of the ingredient itself.

Can I still enjoy a salty flavor on a low-sodium diet?

Yes, you can. Instead of relying on added salt, you can use herbs, spices, citrus zest, and natural sodium sources like celery or shellfish to enhance flavor. Using low-sodium broths is another way to add flavor while controlling your sodium intake.

Are specific salts, like Himalayan or sea salt, healthier than table salt?

No, from a sodium content perspective, most salts contain about 40% sodium by weight. While some less-refined salts like Himalayan pink salt contain trace minerals, the amounts are too small to provide significant health benefits. The primary health concern with salt comes from overall sodium quantity, not the specific type of salt used.

How does sodium content differ in fresh versus canned seafood?

Canned seafood often has a significantly higher sodium content than its fresh counterpart due to added salt for preservation. For example, canned tuna can contain hundreds of milligrams more sodium per serving than fresh tuna. Choosing fresh or frozen seafood allows for more control over your sodium intake.

Do dairy products like cheese and milk have natural sodium?

Yes, milk contains a small amount of naturally occurring sodium. For cheese, the amount of natural sodium is concentrated during the cheesemaking process, which also involves adding salt. Processed cheeses tend to have far more sodium than natural cheeses.