Which vegetables have no sodium?

November 13, 2025 •

3 min read

According to the World Health Organization, most populations consume far too much sodium, which can lead to adverse health outcomes like high blood pressure. So, which vegetables have no sodium? While most vegetables contain some trace amounts, many fresh varieties are essentially sodium-free, making them an excellent choice for a low-salt diet.

Quick Summary

This guide details fresh, frozen, and canned vegetable options that are very low or contain no added sodium. It offers a comparison of different processing methods and provides lists to help you make healthier, lower-sodium food choices.

Key Points

Fresh is best: Fresh vegetables are naturally very low in sodium, with many containing less than 5mg per serving.
Check the labels: For frozen or canned vegetables, always look for 'no salt added' or 'low sodium' on the label to avoid excess sodium.
Rinse canned veggies: Draining and rinsing regular canned vegetables can reduce their sodium content by a significant amount.
Season creatively: Use herbs, spices, garlic, and lemon juice to add flavor to your vegetables instead of relying on salt.
Low-sodium benefits: Reducing your sodium intake by eating more fresh vegetables can lower blood pressure and reduce the risk of heart disease.
Read nutritional facts: Even packaged foods labeled 'low sodium' can vary, so always compare the % Daily Value to make informed choices.
Frozen vegetables can be low-sodium: As long as you choose versions without added sauces or seasonings, frozen vegetables are a healthy, low-sodium alternative to fresh produce.

Understanding Sodium in Vegetables

When discussing vegetables and their sodium content, it's important to distinguish between naturally occurring sodium and added salt. Most fresh vegetables contain only minimal amounts of naturally occurring sodium. For instance, a medium carrot contains just 60 mg of sodium, while a cup of broccoli has only 10 mg. The real concern for sodium intake from vegetables arises with processed versions, such as canned goods or frozen vegetables with added sauces. This guide will focus on options that are naturally very low in sodium, often qualifying as "sodium-free" by US standards, which means less than 5 mg per serving.

Fresh Vegetables: The Natural Choice

For those seeking the lowest possible sodium content, fresh, unprocessed vegetables are the best option. These are packed with nutrients without the added preservatives found in many packaged foods. Some fresh vegetables that are considered virtually sodium-free include:

Asparagus: A serving contains very little, often qualifying as sodium-free.
Bell Peppers: All colors of bell peppers are excellent choices with minimal sodium.
Broccoli: Fresh broccoli has very low sodium content.
Cucumbers: These are a naturally hydrating and sodium-free vegetable.
Eggplant: A versatile vegetable that is very low in sodium.
Garlic: Used as a flavor enhancer, fresh garlic contains almost no sodium.
Green Beans: Fresh green beans are a great, low-sodium option.
Onions: Another excellent flavor base with minimal sodium.
Potatoes: Unprepared potatoes are naturally low in sodium.
Squash: Many varieties, including butternut and summer squash, have very low sodium.
Tomatoes: While some varieties have slightly more, fresh tomatoes are still low in sodium.
Mushrooms: These offer an earthy flavor with negligible sodium.

Frozen and Canned Considerations

While fresh is ideal, frozen and canned vegetables can also be part of a low-sodium diet with careful selection. The key is to check labels for "no salt added" or "low sodium" varieties. For canned vegetables, rinsing them thoroughly under running water can reduce the sodium content significantly—by up to 41%.

Comparison Table: Sodium in Fresh vs. Processed Vegetables


Vegetable	Fresh (Approximate per ½ cup)	Frozen (No Added Salt)	Canned (Regular)	Canned (No Salt Added)
Green Beans	3 mg	~3 mg	Up to 150 mg+	<5 mg
Corn	0-1 mg	~1 mg	Up to 350 mg+	<5 mg
Peas	~3 mg	~3 mg	Up to 300 mg+	<5 mg
Carrots	~30 mg (approx.)	~30 mg	Up to 250 mg+	~40 mg

Health Benefits of a Low-Sodium Diet

Choosing vegetables with no sodium is a key component of a low-sodium diet, which offers numerous health benefits. A significant reduction in sodium intake can help lower blood pressure, which in turn reduces the risk of heart disease and stroke. Limiting sodium also helps manage water retention, can lead to a reduced risk of kidney stones, and may help prevent osteoporosis. By focusing on naturally low-sodium ingredients like fresh produce, you can train your palate to appreciate the natural flavors of food, making it easier to maintain this healthier eating pattern long-term.

Cooking with Low-Sodium Vegetables

Making low-sodium vegetables the star of your meal doesn't mean sacrificing flavor. Instead of reaching for salt, explore a variety of herbs, spices, and other seasonings to enhance taste. Consider combining naturally sodium-free vegetables in new and exciting ways:

Roast them: Toss asparagus, broccoli, or bell peppers with a little olive oil, black pepper, and garlic powder before roasting until tender and slightly caramelized.
Create fresh salads: A mix of cucumbers, tomatoes, and fresh herbs like parsley or dill, with a simple vinaigrette, offers a refreshing, low-sodium side.
Stir-fry with flair: Use ginger, garlic, and a low-sodium soy sauce alternative to create a flavorful stir-fry with mushrooms, snap peas, and carrots.

Conclusion

While no vegetable is truly 100% devoid of sodium, many fresh and properly selected frozen or canned options are effectively sodium-free. Prioritizing fresh vegetables is the most direct way to control your sodium intake, but for convenience, "no salt added" or "low sodium" packaged versions are also excellent choices. By incorporating a wide variety of these low-sodium vegetables and using creative seasonings, you can enjoy delicious, nutrient-rich meals that support a healthier lifestyle. The most important takeaway is to always check the nutrition label, especially for processed products, to ensure you are making the best choice for your health. The effort to reduce excess sodium is one of the most effective and cost-efficient ways to improve your long-term cardiovascular health. ChooseMyPlate.gov offers further guidance on incorporating healthy vegetable choices into your daily diet.

Frequently Asked Questions

According to the U.S. Food and Drug Administration (FDA), a food can be labeled 'sodium-free' if it contains less than 5 mg of sodium per serving. While all vegetables have some trace amounts, many fresh, raw options fall into this category.

Not necessarily. Frozen vegetables are typically processed with very little to no sodium, especially if they are plain and without added sauces or seasonings. Always check the nutrition label to be sure, and avoid varieties with creamy sauces.

Cooking fresh vegetables does not increase their natural sodium content, but adding salt, salted sauces, or bouillon during preparation will significantly increase the final sodium level. You can use herbs and spices to add flavor without salt.

To check the sodium content, always read the Nutrition Facts label on the can. Look for terms like 'no salt added' or 'low sodium.' For standard canned vegetables, draining and rinsing them thoroughly can help reduce the sodium concentration by about 41%.

No. While salt is often added to canned vegetables for preservation and flavor, many companies offer 'no salt added' versions. These are a convenient and healthy option for a low-sodium diet.

While still relatively low compared to processed foods, some vegetables have slightly higher natural sodium content than others. Examples include beets, celery, and spinach.

Yes. A low-sodium diet is an opportunity to explore new flavor combinations using fresh herbs, spices, and natural acids like lemon juice or vinegar. Over time, your palate will also become more sensitive to the natural flavors of food.