Best Low-Sodium Foods for Your Diet

A practical guide to reducing sodium intake, including which foods are naturally low in sodium and how to identify low-sodium options at the grocery store.

Published April 1, 2024

Why Sodium Intake Matters

Sodium is an essential mineral that regulates fluid balance, nerve function, and muscle contraction. However, most Americans consume about 3,400mg of sodium per day — nearly 50% more than the recommended 2,300mg daily limit. High sodium intake is strongly associated with hypertension (high blood pressure), which is a leading risk factor for heart disease and stroke. For people with hypertension, reducing sodium to 1,500mg per day can significantly lower blood pressure. Excess sodium causes the body to retain water, increasing blood volume and pressure on artery walls.

Naturally Low-Sodium Whole Foods

The best approach to reducing sodium is eating more whole, unprocessed foods, which are naturally very low in sodium. Fresh fruits and vegetables have virtually no sodium. Unprocessed grains (oats, brown rice, quinoa, barley) have minimal sodium. Dried legumes (lentils, chickpeas, black beans) have less than 5mg per serving before cooking. Unsalted nuts and seeds are excellent snacks. Fresh meats, poultry, and fish have moderate but acceptable sodium levels (60–90mg per 3oz serving). Eggs have about 70mg per large egg. The problem arises when foods are processed — canning, curing, and adding seasonings dramatically increases sodium.

Highest-Sodium Foods to Watch Out For

The foods contributing most to American sodium intake are: cured and processed meats (bacon, ham, hot dogs, salami — 500–1,200mg per serving); canned soups (often 800–1,400mg per serving, sometimes per half a can); bread and rolls (150–230mg per slice, adds up quickly); cheese (300–500mg per oz for many varieties); condiments (soy sauce has 1,000mg per tablespoon; ketchup has 150mg per serving); pickles (800–1,000mg per spear); frozen meals (800–1,800mg per meal). Restaurant and fast food is particularly high — a single fast-food meal can easily exceed 1,500–2,000mg of sodium.

How to Find Low-Sodium Products at the Store

On the nutrition facts label, "low sodium" officially means 140mg or less per serving. "Reduced sodium" means at least 25% less sodium than the regular version. "No added salt" means no salt was added during processing, but the food may still contain naturally occurring sodium. When comparing products, use the %DV column: 5%DV (115mg) or less per serving is low; 20%DV (460mg) or more is high. Canned beans and tomatoes are available in "no salt added" versions that taste similar to regular but have 80-90% less sodium. Scanning with Avo lets you instantly see the sodium content of any product.

Frequently Asked Questions

How much sodium is too much per day?

The Dietary Guidelines for Americans recommend limiting sodium to 2,300mg per day for the general population, and 1,500mg per day for people with hypertension, those over 51, and African Americans (who have higher rates of sodium-sensitive hypertension). To put this in context, one teaspoon of table salt contains about 2,300mg of sodium — that's the entire daily limit in one small measure.

Can I reduce sodium by rinsing canned foods?

Yes — rinsing canned beans reduces their sodium content by 40% on average. Rinsing canned vegetables also helps but the reduction varies. This is a simple, effective strategy for reducing sodium without giving up convenient canned foods. Note that rinsing may also remove some water-soluble vitamins, though the benefit of sodium reduction generally outweighs this concern.

What are good salt substitutes?

Salt substitutes typically replace some or all sodium chloride with potassium chloride, which has a similar salty taste but less impact on blood pressure. People with kidney disease or who take certain medications should consult their doctor before using potassium-based substitutes, as excess potassium can be dangerous for them. Other ways to enhance flavor without salt include: fresh herbs, lemon juice, vinegar, garlic, onion, spices, and umami-rich ingredients like mushrooms and tomatoes.

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