Foods Naturally Low in Sodium: The Complete List

Lower-sodium eating gets much easier when you build your plate around foods that are naturally low in sodium to begin with. The good news: most whole, unprocessed foods contain very little sodium — often under 100 mg per serving. Sodium usually enters the picture only when foods are processed, packaged, brined, or cured.

This guide is your reference list of naturally low-sodium foods, category by category, with real sodium values and simple meal ideas.

Sodium Definitions to Keep in Mind

• Sodium-free: Less than 5 mg per serving
• Very low sodium: 35 mg or less
• Low sodium: 140 mg or less
• Reduced sodium: 25% less than the standard version (still may not be low overall)

Fruits

Essentially all fresh fruit is sodium-free — usually 0–5 mg per serving.

Dried fruit is also very low sodium — check labels, since some are lightly salted.

Vegetables

Fresh vegetables are almost all naturally low sodium. Two notable exceptions are celery and beets, which contain slightly more.

Grains and Starches

Whole grains prepared plain — without added salt — are naturally low in sodium.

Fresh Proteins

Fresh, unprocessed meats, poultry, and seafood are naturally low sodium — until they are brined, cured, or seasoned.

Watch out for "enhanced" meats — many packaged fresh meats are injected with a sodium solution that can add 200–400 mg per serving. Check the label for phrases like "up to 15% solution" or "enhanced with sodium."

Dairy and Plant Milk

Beans, Lentils, Nuts, and Seeds

Dried beans and lentils cooked at home are very low sodium. Nuts and seeds are naturally low sodium — unsalted versions are essentially sodium-free.

Pantry Staples

• Olive oil, avocado oil, coconut oil (0 mg)
• Vinegars — balsamic, apple cider, rice, red wine (0–5 mg)
• Fresh lemon and lime juice (0 mg)
• Herbs and spices (essentially 0 mg — see below)
• Nut butters (no salt added) — 0–5 mg per 2 tbsp
• No-salt-added canned tomatoes (10–20 mg per 1/2 cup)
• Low-sodium broth (50–140 mg per cup)

Herbs and Spices (0 mg by nature)

• Basil, oregano, thyme, rosemary, parsley, cilantro, dill, mint, sage
• Garlic powder, onion powder
• Black pepper, chili flakes, cayenne, paprika, smoked paprika
• Cumin, coriander, turmeric, ginger, cinnamon, nutmeg, cardamom
• Bay leaves, star anise, cloves
• Salt-free seasoning blends

Watch out for "seasoning" mixes labeled "steak seasoning," "taco seasoning," or "chicken rub" — many are majority salt.

Sample Very Low Sodium Day (Under 800 mg)

Breakfast

• Plain oats with fresh berries, cinnamon, and walnuts
• Milk
• Sodium: ~150 mg

Lunch

• Grilled chicken salad — mixed greens, cucumber, tomato, olive oil, lemon
• Fresh fruit
• Sodium: ~200 mg

Snack

• Apple with unsalted almond butter
• Sodium: ~10 mg

Dinner

• Baked salmon with roasted vegetables and quinoa
• Fresh salad with olive oil and vinegar
• Sodium: ~250 mg

Total: ~610 mg — well below a 1,500–2,300 mg daily limit, with room to spare for a small treat or added flavor.

Building Meals Around Low-Sodium Foods

1. Start with a fresh protein
2. Add two vegetables (raw or cooked)
3. Add a plain whole grain or starch
4. Finish with olive oil, herbs, citrus, and pepper
5. Include fresh fruit for dessert or snack

References

• USDA FoodData Central — Sodium in Common Foods.
• American Heart Association — Sodium and Salt.
• Centers for Disease Control and Prevention — Sources of Sodium.
• National Institutes of Health — DASH Eating Plan.
• Academy of Nutrition and Dietetics — Low-Sodium Eating Patterns.
• Dietary Guidelines for Americans, 2020–2025.

The Bottom Line

Real, whole foods are almost always naturally low in sodium. Once you understand which foods are "sodium safe" by default — fresh produce, whole grains, unbrined proteins, plain dairy, unsalted nuts, dried beans, herbs, and spices — you can build lower-sodium meals without constantly reading labels. That is the true foundation of long-term lower-sodium eating.