Eating a diet high in sodium has been linked to high blood pressure, heart disease, stroke, and other health problems. The recommended daily limit for sodium is less than 2,300 mg per day for adults, however the average American adult consumes over 3,400 mg per day. While many common snacks are high in sodium, there are plenty of low sodium snack options to choose from. Knowing what snacks are lowest in sodium can help you make healthier choices and reduce your sodium intake.
Why is sodium bad for you?
Sodium is an essential mineral that plays an important role in various bodily functions. However, most people consume way more than the recommended amount. High sodium intake leads to an increase in blood pressure, as excess sodium causes the body to retain water. Over time, this puts stress on your heart and blood vessels. High blood pressure is a major risk factor for heart disease, congestive heart failure, stroke, kidney disease, and other health problems.
The more sodium you consume, the higher your blood pressure rises. Reducing your sodium intake can lower your blood pressure and reduce your risk of cardiovascular disease and mortality. Even a small reduction in sodium intake can help. Replacing high sodium foods with low sodium options is an effective way to lower your daily sodium consumption.
What is considered low sodium?
The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg per day. For individuals with high blood pressure or at risk of heart disease, the recommendation is even lower – 1,500 mg of sodium per day. Here are some benchmarks for low sodium foods:
- Low sodium: 140 mg of sodium or less per serving
- Very low sodium: 35 mg of sodium or less per serving
- Sodium free: 5 mg of sodium or less per serving
When checking food labels, look at the milligrams of sodium per serving size. Foods with 140 mg or less per serving are considered low sodium. Focus on choosing more snacks with little to no sodium to maximize reduction.
Best low sodium snack foods
Here are some of the best low sodium snack options in various food categories:
Fruits and Vegetables
All fresh, frozen, and canned fruits and vegetables without added salt are excellent low sodium snacks. Good choices include:
- Fresh fruits like apples, bananas, berries, citrus fruits, grapes, melons
- Fresh vegetables like carrots, celery, cucumbers, bell peppers, broccoli, cauliflower, snap peas
- Unsalted frozen fruits and vegetables
- Low sodium or no salt added canned vegetables and fruits packed in water or juice
For example, a 1/2 cup serving of strawberries has just 1 mg sodium while a 1/2 cup of baby carrots has 45 mg sodium.
Whole Grains
Choose unsalted whole grain products like:
- Air popped or light popcorn
- Brown rice cakes
- Whole grain crackers and pretzels
- Granola bars and cereal bars
- Oatmeal
- Whole grain cereal or granola with no added salt
Compare nutrition labels, as sodium content can vary significantly even among similar products. For instance, 1 oz of unsalted whole grain pretzel sticks has 0 mg sodium while 1 oz of hard pretzels has 179 mg sodium.
Dairy and Dairy Substitutes
Low sodium dairy products include:
- Plain yogurt and Greek yogurt
- Cheese sticks or cheese cubes
- Cottage cheese
- Unsalted nut milks like almond milk or soy milk
Stick with plain, unflavored varieties of dairy and dairy substitutes as flavored options often have added sodium. A 6 oz container of plain nonfat Greek yogurt has just 88 mg sodium compared to flavored low fat yogurt which can have 300+ mg in 6 oz.
Meats and Proteins
Good low sodium protein snacks include:
- Jerky and meat sticks with no added sodium
- Natural nut butters like peanut butter or almond butter
- Nuts and seeds without salt
- Boiled eggs
- Canned tuna or salmon packed in water
- Bean snacks like edamame or roasted chickpeas
Fresh nuts like almonds, walnuts, and pistachios have just 1-5 mg sodium per serving. Avoid seasoned or salted nuts which can have 150-350 mg per serving.
Baked Goods and Desserts
Low sodium sweet snack ideas:
- Fresh fruit with plain yogurt dip
- Frozen fruit bars like banana pops or fruit juice popsicles
- Graham crackers
- Fig bars
- Vanilla wafers
- Shortbread cookies
- Angel food cake
- Jello gelatin cups
Avoid baked goods with salty add-ins like chips, pretzels or butter. For example, shortbread cookies have just 46 mg sodium per 2 cookie serving while chocolate chip cookies have 95-210 mg sodium for 2 cookies depending on the brand.
Lowest Sodium Snacks by Food Category
Here is a comparison of some of the lowest sodium snacks from each key food group:
| Food Category | Low Sodium Snack Ideas | Serving Size | Sodium (mg) |
|---|---|---|---|
| Fruits & Vegetables | Cucumber slices | 1 cup | 2 |
| Fruits & Vegetables | Watermelon chunks | 1 cup | 2 |
| Whole Grains | Plain oatmeal | 1 packet | 0 |
| Whole Grains | Air popped popcorn | 3 cups | 0 |
| Dairy | 1% cottage cheese | 1/2 cup | 115 |
| Dairy | Plain Greek yogurt | 6 oz | 88 |
| Protein | Hard boiled egg | 1 large | 63 |
| Protein | Roasted chickpeas | 1/4 cup | 230 |
| Baked Goods | Graham crackers | 3 crackers | 67 |
| Baked Goods | Vanilla wafers | 5 wafers | 50 |
As shown in the table, most fresh fruits, vegetables, and unprocessed whole grains have negligible amounts of sodium. When choosing packaged snacks, compare nutrition labels and choose options with 140mg or less per serving.
Tips for reducing sodium intake
Here are some helpful tips for lowering sodium intake through snacking:
- Read nutrition labels and choose snacks with less than 140mg sodium per serving
- Avoid snacks like chips, pretzels, and crackers which are top sodium sources
- Flavor snacks yourself by adding spices, herbs, citrus, vinegars rather than buying pre-flavored varieties
- Snack on fresh fruits and vegetables or unsalted nuts and seeds
- Opt for unsalted popcorn or air-popped varieties over microwave popcorn with salt
- Choose unsalted nut butters, yogurt, cottage cheese, and hardboiled eggs for protein
- Drink water or sparkling water instead of high sodium drinks
- Create your own trail mix using unsalted nuts, seeds, dried fruit, whole grain cereal
- Look for low-sodium or no salt added canned goods as well as frozen fruits and veggies without added sodium
Conclusion
Choosing snacks lower in sodium can make a big difference in reducing your daily sodium intake. Prioritize fresh fruits, vegetables, whole grains, dairy, and proteins prepared without added salt. Compare nutrition labels and avoid salty processed snacks like chips, pretzels, and microwave popcorn. With some simple swaps to low sodium options, snacking can still be tasty and satisfying while keeping your sodium in check.