Low Sodium Foods: What to Eat & Why It Matters (2026 Guide)

If you've been told to watch your sodium intake—or you've simply noticed that your rings fit a little tighter after a salty meal—you're not alone. The average American eats about 3,400 milligrams of sodium every day, which is nearly 50% more than the recommended limit.¹ The tricky part? Most of that sodium isn't coming from your salt shaker. It's hiding in packaged foods, restaurant meals, and ingredients you might not suspect.

The good news is that eating low sodium doesn't mean eating bland food. Once you know which foods are naturally low in sodium and how to spot hidden salt on labels, making healthier choices becomes second nature. Your taste buds will adjust faster than you think, and you might be surprised how much more you can taste the actual flavors of food when they're not masked by excess salt.

What Actually Counts as "Low Sodium"?

Before you start scanning every label at the grocery store, it helps to understand what the terms actually mean. The FDA has specific definitions that make this easier.² A food labeled "low sodium" must contain 140 milligrams or less per serving. "Very low sodium" means 35mg or less, and "sodium-free" indicates fewer than 5mg per serving.

When you're looking at the Nutrition Facts label, pay attention to the % Daily Value column. Five percent or less is considered low sodium, while 20% or more is high. Keep in mind that these percentages are based on a 2,300mg daily limit—so if you're aiming for 1,500mg (the ideal target for people with high blood pressure), those percentages represent an even larger chunk of your daily allowance.

One thing that catches people off guard: "reduced sodium" doesn't necessarily mean low sodium. It just means the product has 25% less sodium than the original version. A reduced-sodium soup could still pack 700mg per serving if the original had over 900mg. Always check the actual milligram amount, not just the marketing claims on the front of the package.

Why Sodium Matters for Your Health

Your body actually needs some sodium to function properly—it helps maintain fluid balance, supports nerve function, and allows your muscles to contract. But the keyword is "some." Your body only needs about 500mg per day to perform these essential functions.³ Everything beyond that is extra, and when you consistently overdo it, problems can develop.

Excess sodium causes your body to retain water, which increases the volume of blood flowing through your blood vessels. That extra volume means your heart has to work harder, and the pressure on your artery walls goes up. Over time, this can lead to high blood pressure, which increases your risk of heart disease, stroke, and kidney problems.⁴ The Centers for Disease Control estimates that nearly half of American adults have high blood pressure, and many don't even know it.

The connection between sodium and blood pressure is strong enough that entire eating plans have been built around it. The DASH diet (Dietary Approaches to Stop Hypertension) emphasizes low sodium foods along with plenty of fruits, vegetables, and whole grains. Research from Johns Hopkins found that following DASH can lower systolic blood pressure by 8-14 points in people with hypertension.⁵ That's a significant drop—sometimes enough to bring elevated readings back to normal range without medication. For a deeper look at foods that support healthy weight and overall wellness, our complete guide to the best foods for weight loss covers many naturally low sodium options.

The Best Low Sodium Foods to Eat

The simplest rule for eating low sodium is this: the closer a food is to its natural state, the less sodium it typically contains. Fresh produce, plain whole grains, and unprocessed proteins are your foundation.

Fruits and vegetables are your best friends here. A medium banana has just 1mg of sodium. A cup of fresh strawberries has about 2mg. Leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower, and starchy vegetables like sweet potatoes are all naturally very low in sodium—usually under 50mg per serving even in generous portions. The only vegetables to watch are canned varieties, which often have salt added as a preservative. Look for "no salt added" versions, or rinse regular canned vegetables thoroughly before using them.

Fresh meats and proteins are naturally low in sodium when you buy them plain. A 4-ounce chicken breast has about 70mg of sodium. Fresh fish fillets typically contain 40-80mg per serving. Eggs have around 70mg each. The sodium skyrockets when you move to processed versions—deli turkey can have 500-600mg per serving, bacon packs around 400mg per slice, and hot dogs often exceed 500mg each.⁶ Stick with fresh cuts you season yourself, and you control exactly how much sodium ends up on your plate.

Whole grains like plain rice, oats, quinoa, and barley contain minimal sodium—usually under 10mg per cooked cup. Bread is where things get complicated. Even a single slice of whole wheat bread can have 130-150mg of sodium, and most people eat at least two slices at a time. It's not that bread is bad, but it's one of those foods that contributes more sodium than people realize simply because it's eaten so frequently.

Dairy products vary widely. A cup of milk has about 100mg of sodium, and plain yogurt is similar. Cheese is where sodium climbs quickly—an ounce of cheddar has around 175mg, while the same amount of feta has over 300mg. If you love cheese, use it as a flavor accent rather than a main ingredient, and look for lower-sodium varieties when possible.

Hidden Sodium Sources to Watch For

Here's the uncomfortable truth: more than 70% of the sodium Americans consume comes from packaged and restaurant foods, not from salt added during cooking or at the table.⁷ That means even if you never touch a salt shaker, you could still be consuming too much sodium without realizing it.

Some of the biggest offenders might surprise you. Bread, as mentioned, adds up quickly because we eat it so often. Condiments like soy sauce (over 900mg per tablespoon), ketchup, mustard, and salad dressings can turn an otherwise healthy meal into a sodium bomb. A single dill pickle spear can have 300mg or more. Even foods that taste sweet, like some breakfast cereals and flavored instant oatmeal packets, can contain significant sodium.

Restaurant and fast food meals deserve special attention. A single fast food burger with fries and a drink can easily exceed 2,000mg of sodium—nearly an entire day's worth in one meal. Sit-down restaurants aren't necessarily better; many dishes are prepared with salt-heavy seasonings, butter, and sauces. When eating out, don't hesitate to ask for sauces and dressings on the side, request that your food be prepared with less salt, or look for menu items specifically marked as heart-healthy or low sodium.

How Meal Prep Makes Low Sodium Eating Easier

The most reliable way to control your sodium intake is to prepare more of your own food. When you cook at home, you decide exactly what goes into each dish. You can use fresh herbs, citrus juice, garlic, ginger, vinegar, and spices to build flavor without relying on salt. Most people find that after a few weeks of eating lower sodium foods, their taste buds recalibrate and they actually start to prefer less salty food.

That said, cooking every meal from scratch isn't realistic for most people. This is where having a plan helps. Batch cooking proteins and grains on the weekend, prepping vegetables in advance, and keeping low sodium staples stocked in your pantry all make weeknight meals faster and easier. Our Complete Meal Prep Guide walks through the entire process if you're new to prepping or want to streamline your system.

For weeks when meal prep just isn't happening, having convenient options that are already portion-controlled and nutritionally balanced can be a lifesaver. Clean Eatz Kitchen's Weight Loss Meal Plan and Build Your Own Meal Plan options give you ready-to-heat meals made with whole food ingredients—so you're not stuck choosing between fast food and skipping dinner when life gets busy.

Frequently Asked Questions

What qualifies as a low sodium food?

According to the FDA, a food is considered low sodium if it contains 140 milligrams or less per serving. On nutrition labels, look for 5% Daily Value or less—that's an easy way to identify lower sodium options at a glance.

How much sodium should I eat per day?

The general recommendation is no more than 2,300mg daily, which equals about one teaspoon of table salt. If you have high blood pressure or are at higher risk for heart disease, the American Heart Association recommends aiming for 1,500mg or less.

What are the best naturally low sodium foods?

Fresh fruits and vegetables top the list, along with plain whole grains like rice, oats, and quinoa. Fresh meats, poultry, and fish without added marinades or seasonings are also naturally low in sodium, as are unsalted nuts, seeds, and dried beans.

Does rinsing canned vegetables reduce sodium?

Yes—rinsing canned vegetables under water for about 30 seconds can cut their sodium content by up to 40%. For the lowest sodium option, buy cans labeled "no salt added" and rinse those too.

Can a low sodium diet help lower blood pressure?

Research consistently shows that reducing sodium intake can help lower blood pressure. The DASH diet, which combines low sodium eating with an emphasis on fruits, vegetables, and whole grains, has been shown to reduce blood pressure significantly in many people.

The Bottom Line

Eating low sodium doesn't require a complete overhaul of your diet—it's more about making smarter swaps and paying closer attention to where your sodium is actually coming from. Focus on fresh, whole foods as your foundation. Read labels and watch out for hidden sodium in packaged products, condiments, and restaurant meals. Give your taste buds a few weeks to adjust, and you'll likely find that you don't miss the excess salt at all.

Small changes add up. Choosing fresh chicken over deli meat, rinsing your canned beans, using herbs instead of salt-heavy seasonings—each decision moves you closer to a healthier sodium intake. Your heart, blood pressure, and overall health will thank you for the effort.

References:
¹ U.S. Food and Drug Administration. "Sodium in Your Diet." FDA.gov.
² U.S. Food and Drug Administration. "Sodium Labeling Requirements." FDA.gov.
³ American Heart Association. "How Much Sodium Should I Eat Per Day?" Heart.org.
⁴ Centers for Disease Control and Prevention. "Sodium and Health." CDC.gov.
⁵ Johns Hopkins Medicine. "DASH Diet and Lifestyle Changes for High Blood Pressure." HopkinsMedicine.org.
⁶ USDA FoodData Central. "Sodium Content of Common Foods." fdc.nal.usda.gov.
⁷ U.S. Food and Drug Administration. "Sodium in Your Diet." FDA.gov.