Which meat is the lowest in sodium? A guide to making healthier choices

October 30, 2025 •

3 min read

While raw meat contains naturally low amounts of sodium, processed and cured meats can contain hundreds or thousands of milligrams per serving due to added salt. For those looking to control their salt intake, understanding which meat is the lowest in sodium is crucial for making heart-healthy dietary choices.

Quick Summary

This article explores the wide variation in sodium content between fresh and processed meat, identifies the naturally lowest sodium options across different meat types, and offers practical tips for selecting and preparing low-sodium meals.

Key Points

Fresh is best: Fresh, unprocessed cuts of meat and fish are inherently the lowest in sodium.
Processed meats are high in sodium: Cured and processed meats like ham, bacon, and deli slices contain significant amounts of added salt.
Fish are often the lowest: Certain fish, including monkfish, rainbow trout, and fresh yellowfin tuna, are among the lowest sodium meats available.
Lean red meat can be low-sodium: Unseasoned, lean cuts of beef and pork, like eye of round steak, are low in sodium.
Read food labels carefully: Always check the nutrition facts for the sodium content, and look for 'low-sodium' or 'no salt added' labels.
Cook with herbs and spices: Season fresh meat with herbs, spices, or lemon juice instead of salt to control intake and enhance flavor.

The Sodium Trap: Fresh vs. Processed Meat

The most significant factor determining a meat's sodium level is not the type of animal but rather how it is processed. Sodium chloride (table salt) is heavily used in curing, marinating, and preserving meats to extend shelf life, enhance flavor, and improve texture.

Fresh meat, fish, and poultry: These products naturally contain very small amounts of sodium. For example, fresh chicken breast, lean beef, and pork loin are all excellent, naturally low-sodium protein sources.
Processed and cured meats: This category includes deli meats, ham, bacon, sausages, and canned meat, which are often loaded with sodium and other sodium-containing additives like monosodium glutamate (MSG). Even items labeled 'seasoned' have added sodium.

Fresh Fish and Poultry: The Low-Sodium Leaders

When it comes to the absolute lowest sodium options, fresh seafood and poultry often take the top spots. They are not only low in sodium but also rich in other nutrients like protein, iron, and B vitamins.

Naturally low-sodium fish options include:

Monkfish
Rainbow trout
Catfish
Yellowfin tuna (fresh)
Haddock

For poultry, fresh and unseasoned is always best:

Chicken breast (skinless, boneless)
Turkey breast

Lean Red Meats with Minimal Sodium

Lean cuts of fresh red meat can also be part of a low-sodium diet, as their natural sodium content is quite low. The key is to avoid pre-marinated or seasoned options.

Low-sodium red meat options include:

Eye of round steak (braised): 35 mg per 75g serving
Inside (top) round steak (braised): 38 mg per 75g serving
Beef short ribs (simmered): 29 mg per 75g serving
Pork tenderloin (fresh, unseasoned): ~55 mg per 100g serving

Sodium Comparison: Fresh vs. Processed Meat

The following table illustrates the dramatic difference in sodium content between fresh and common processed meat products:


Meat Product	Sodium per 75g (approximate)	Source Type	Notes
Beef, eye of round steak	35 mg	Fresh/Unprocessed	Excellent, naturally low-sodium choice.
Pork, fresh ground	55 mg (per 100g)	Fresh/Unprocessed	Versatile, low-sodium base.
Rainbow Trout	30 mg	Fresh Fish	Exceptionally low in sodium.
Monkfish	20 mg	Fresh Fish	One of the lowest options available.
Chicken Breast	45-65 mg	Fresh/Unprocessed	Choose unseasoned to control intake.
Bacon	1050 mg+	Processed/Cured	Curing process adds immense sodium.
Salami	1400 mg+	Processed/Cured	High salt content for preservation.
Ham (cooked, cured)	621-1125 mg	Processed/Cured	Salt added during curing and brining.
Chicken/Turkey Deli Meat	552-970 mg	Processed	Often contains added salt and preservatives.

Practical Tips for Reducing Sodium Intake

To minimize sodium intake without sacrificing flavor, focus on cooking and preparation methods that rely on natural seasonings rather than salt.

Read Food Labels Carefully

Check the ingredients list: If 'salt' or any sodium-based ingredient is high on the list, the product is likely high in sodium.
Look for specific labels: Look for terms like 'low-sodium' (140mg or less per serving) or 'no salt added'. Be wary of 'reduced sodium', which still might be high.

Flavor with Alternatives

Herbs and Spices: Use herbs like basil, oregano, thyme, and garlic powder to add flavor without salt.
Acids: Lemon juice and vinegar can brighten flavors and make food taste more vibrant.

Prepare Meat Simply

Start with fresh, raw meat: Buy fresh cuts and season them yourself. This gives you complete control over sodium content.
Rinse canned products: If using canned fish or beans, rinsing them thoroughly can remove some sodium.

For additional resources on low-sodium eating, the Mayo Clinic offers a comprehensive guide on taming your salt habit.

Conclusion

Ultimately, which meat is the lowest in sodium is a question with a clear answer: fresh, unprocessed fish and lean cuts of meat are your best bet. While processed meats like bacon and deli meats are sodium-heavy, a balanced diet can still include flavorful protein options by prioritizing fresh ingredients and controlling seasoning. By paying attention to food labels and embracing alternative flavorings, you can significantly reduce your sodium intake and support your overall health.

Frequently Asked Questions

Rinsing canned meats like tuna can help wash away some of the sodium from the liquid, but it is not effective for removing sodium from solid processed meats like bacon or deli slices.

Not entirely. A 'reduced sodium' label means the product contains 25% less sodium than the regular version, but it can still be high in sodium. Always check the Nutrition Facts label for the exact amount.

Natural sodium is the small amount of sodium that occurs naturally in meat. Added sodium comes from ingredients like salt and other sodium-containing additives during processing, which significantly increases the total sodium content.

When fresh and unseasoned, both ground beef and ground chicken are naturally low in sodium, with comparable amounts. The sodium content depends more on processing and added ingredients than the base meat type.

For low-sodium sandwich options, choose fresh-cooked chicken breast, turkey breast, or lean roast beef. You can cook these yourself and slice them thin to mimic deli meat.

You can add flavor to meat with a variety of salt-free seasonings, including garlic powder, onion powder, black pepper, rosemary, oregano, and lemon juice.

Cooking meat does not remove sodium. If you boil or simmer processed meats, some sodium might leach into the water, but the overall effect is minimal for solid meats. Starting with fresh meat and adding seasonings at the end is the best approach.