Which Meats Have Less Salt? A Guide to Low-Sodium Protein

November 11, 2025 •

4 min read

According to the World Health Organization, the global mean intake of sodium is more than double the recommended amount. This often hidden sodium is especially prevalent in processed foods, which makes understanding which meats have less salt a vital part of maintaining a healthier diet.

Quick Summary

Fresh, unprocessed meats like skinless chicken breast, turkey, and lean fish are naturally low in sodium, unlike cured or processed varieties. Selecting and preparing your own meat is the most effective strategy for controlling sodium intake and improving heart health.

Key Points

Prioritize Fresh Meats: Fresh, unprocessed meats like chicken breast, turkey, lean beef, and fish are naturally low in sodium.
Avoid Processed Varieties: Deli meats, bacon, ham, and sausages are typically high in added salt used for preservation and flavor.
Read Labels Carefully: Always check the nutrition label for sodium content, especially for packaged meats injected with saline solutions.
Flavor with Herbs and Spices: Use salt-free seasonings like garlic powder, onion powder, herbs, and citrus juices to add flavor without excess sodium.
Cook at Home: Preparing meals yourself gives you complete control over the amount of salt and other additives in your food.
Rinse Canned Meats: If you must use canned meat or fish, rinsing it can help reduce some of the added sodium.

Understanding Sodium in Meat: Fresh vs. Processed

When it comes to controlling your sodium intake, one of the most important distinctions to make is between fresh, unprocessed meat and its processed counterparts. Fresh, unseasoned cuts of meat are naturally low in sodium. For example, a 3-ounce serving of unseasoned grilled chicken breast or a lean cut of beef contains only a fraction of the sodium found in a typical serving of deli meat or bacon. Processed meats, on the other hand, are loaded with salt. This is because salt is used as a preservative to inhibit bacterial growth, as a binder to hold products together, and as a flavor enhancer. These functions dramatically increase the sodium content, turning a relatively healthy protein source into a high-sodium food.

Why Processed Meats are Salty

Processors add salt to meat for several reasons, and it's not just about flavor. Salt plays a crucial role in the texture and shelf-life of products like hot dogs, sausages, and deli slices. The curing process in items like ham and salami involves nitrate and nitrite salts, which contribute significantly to the total sodium. Brines and sodium-based solutions are also injected into frozen poultry and other cuts to help them retain moisture and flavor, so reading the fine print on packages is essential. A packaged rotisserie chicken, for instance, can contain four times the sodium of a plain, fresh chicken breast.

Low-Sodium Meat Choices

Making informed choices at the grocery store is key to a low-sodium diet. Opting for fresh, unprocessed proteins is always the best starting point. Here is a list of excellent low-sodium meat options:

Fresh Poultry: Skinless, unseasoned chicken and turkey breasts are among the leanest and lowest-sodium protein sources available.
Lean Beef and Pork: Cuts like beef sirloin, pork loin, and pork tenderloin are naturally low in sodium.
Fresh Fish and Shellfish: Salmon, tuna, cod, and tilapia are fantastic low-sodium choices. Be aware that some seafood, like shrimp and lobster, can have higher natural sodium levels, and canned versions often have added salt.
Eggs: A whole egg is a great low-sodium protein option, but be careful what you add to it during cooking.

Choosing Low-Sodium Meats

Read the labels: Look for packages labeled “low sodium,” “no salt added,” or “reduced sodium”.
Check for saline solutions: On fresh or frozen poultry, look for ingredients like “broth,” “saline,” or “sodium solution” that increase sodium levels.
Opt for fresh over deli: Purchase fresh chicken, turkey, or roast beef and cook it at home for sandwiches instead of buying high-sodium deli slices.
Buy unsalted nuts and seeds: If you incorporate nuts and seeds for protein, always buy the unsalted varieties.

Comparison of Fresh vs. Processed Meat


Meat Type	Example	Estimated Sodium Content (per 3 oz.)	Notes
Fresh Poultry	Chicken breast, skinless	~60-90 mg	Unseasoned, natural content.
Fresh Red Meat	Lean beef sirloin	~55-80 mg	Unprocessed and unseasoned.
Fresh Fish	Salmon, Cod	~60-70 mg	Varies slightly by species.
Processed Deli Meat	Turkey breast deli slice	~350-600 mg	Varies widely by brand and processing.
Processed Meat	Hot Dog or Sausage	~400-600 mg	Significantly higher sodium from additives.
Cured Meat	Dry-cured ham	~800+ mg	High sodium content due to curing.

Flavoring Low-Sodium Meat

Cooking with less salt doesn't mean sacrificing flavor. You can enhance the natural taste of meat with a variety of salt-free seasonings. Use fresh herbs like rosemary, thyme, and oregano. Spices such as garlic powder, onion powder, and paprika are excellent flavor enhancers. Citrus juices like lemon or lime and different types of vinegar also add brightness and a tangy kick to your dishes. Grilling, roasting, or sautéing your meat can also bring out its natural flavors and reduce the need for added salt. Cooking from scratch at home allows you to have full control over the ingredients and the amount of sodium you use. For inspiration, the American Heart Association offers numerous low-sodium recipes on its website.

Conclusion

Understanding which meats have less salt boils down to prioritizing fresh, unprocessed options over their cured or packaged alternatives. By choosing fresh cuts of poultry, lean beef, and fish, and seasoning them yourself, you can significantly reduce your sodium intake. This simple change can have a profound impact on your heart health, blood pressure, and overall wellness. Transitioning to lower-sodium cooking takes some adjustment, but with a wide array of herbs, spices, and cooking techniques, you can create flavorful and healthy meals. Making mindful choices at the grocery store and in your kitchen is the most effective way to manage your sodium consumption for a healthier lifestyle.

Frequently Asked Questions

Fresh, skinless, and unseasoned chicken and turkey breasts are the lowest in sodium among poultry. Processed or pre-seasoned versions, including rotisserie chickens, can have much higher sodium levels due to added solutions.

Yes, lean, fresh cuts of beef, such as sirloin, are naturally low in sodium. The sodium content is only high if salt is added during processing or cooking.

Processing dramatically increases the sodium content of meat because salt is used as a preservative, a binder for texture, and a flavor enhancer. Processed meats like deli slices and sausages contain significantly more sodium than fresh cuts.

Fresh, unprocessed ham is low in sodium. Cured ham, however, is very high in sodium because curing involves adding large amounts of salt to preserve and flavor the meat.

Yes, fresh fish like salmon, cod, and tilapia are great low-sodium protein sources. Canned fish often has added salt, so look for “no salt added” options or rinse it thoroughly.

Some deli meat brands offer lower-sodium or no-salt-added versions of turkey, chicken, and roast beef. It is important to read the labels and compare brands, or simply cook your own fresh meat for sandwiches.

Yes, salt-free seasonings and flavorings can be delicious and enhance the natural taste of meat. Using a variety of fresh herbs, spices, garlic, onion, and citrus juices is a great way to add flavor without adding sodium.