Most people in the US consume more sodium than they should, which can sometimes lead to health problems such as type 2 diabetes and high blood pressure.
Whether your doctor has instructed you to follow a low sodium diet or you’re looking to cut back as a preventative health measure, here’s a list of low sodium foods to reference the next time you visit the grocery store.
Virtually all fruits and vegetables are naturally low in sodium.
- Fresh fruit
- Fresh vegetables
- Frozen fruit
- Frozen vegetable (without sauce added)
- Dried fruit (without added sugar)
Meat, Seafood, & Poultry
Avoid processed proteins like deli meat that have lots of added sodium, and opt for fresh or frozen instead.
- Non-marinated fresh or frozen seafood
- Non-marinated poultry without solution added (many frozen chicken breasts have a saltwater solution added for flavor)
- Non-marinated, lean cuts of beef or pork
You’ll want to check the label on cheeses, some of which can be very high in sodium.
- Plain yogurt
- Low-sodium cheese
- Non-dairy milks (cashew, almond, soy)
- Unsalted butter
Grains & Nuts
Look for grains and nuts with less than 5% Daily Value of sodium per serving.
- Whole grains like brown rice, quinoa, wild rice, and barley
- Whole wheat pasta
- Old-fashioned oatmeal
- Unsalted popcorn
- Unsalted nuts
This is where the sodium can really add up: with various dressings, condiments, and other seasonings. Carefully checking the labels is always a good idea!
- Salt-free seasoning blends (McCormick offers a variety)
- Dried or fresh herbs
- Citrus juices
- “No salt added” ketchup
- Low sodium broth/stock
- Low sodium salad dressing – or just use oil and balsamic vinegar
- Low sodium salsa