The Best Low Sodium Snacks

Simply put, most people in the US eat too much salt, and one of the main culprits is pre-packaged snacks foods.  Here’s a list of healthy low sodium snacks to add to your next grocery list. 


Unsalted nuts

Nuts are packed with healthy fats, vitamins, and protein. When buying nuts at the store, opt for the unsalted varieties if you’re following a low sodium diet.  For example, one cup of roasted unsalted almonds has just 1 mg sodium. 


Air-popped popcorn

Instead of buying microwave popcorn, which is usually loaded with artificial ingredients and salt, buy plain whole kernels and use an air popper.  Not only is air popped popcorn low in sodium, it’s also a low-calorie snack (~30 calories per cup).  If you want added flavor without the salt, try sprinkling nutritional yeast or dried herbs (dill and garlic powder is a great combo). 



Fresh fruit

All fresh fruit is low in sodium, so pick up whatever kinds you enjoy!  Most fruits are high in a variety of vitamins and minerals, including potassium and vitamin C.  It’s recommended you eat at least 2-3 servings of fruit per day. 

Kale chips

Kale chips may sound strange, but they’re really easy to make and taste great – without the added salt.  Simply take a bag of raw kale, spread it on an oiled baking sheet, add herbs/spices of your choosing, and bake at 350 degrees for ~10 minutes (or until crispy).  Try to avoid store-bought kale chips, which are often high in sodium. 



Smoothies are a great way to boost your diet, plus they’re low in sodium.  Blend up your favorite fresh (or frozen) fruits, plain Greek yogurt, milk (can also use dairy-free milk), and any additional supplements (chia seeds, flax meal, acai powder, etc.).  You can even add fresh spinach for a superfood boost – we promise you won’t even taste it!


Savory or sweet biscotti is a healthy low-calorie snack or dessert.  Plus, it provides the crunch you crave with snacks foods without all the artificial ingredients.  As with everything on this list, homemade is always better than store-bought. 



Fresh veggies with hummus

Almost all fresh vegetables are low in sodium.  The problem is the veggie dip, which is oftentimes loaded with sodium.  Instead of store-bought veggie dip, opt for low sodium or (better yet) homemade hummus, a healthy dip made with tahini, lemon, and chickpeas.