Foods for a low sodium diet

Sodium, mostly from salt, is essential in small amounts, but most Americans eat far more than they need. Too much raises blood pressure, a major cause of heart disease and stroke. Cutting back is one of the most effective changes you can make for your heart, and it doesn't have to mean bland food.

How much sodium?

• The Dietary Guidelines for Americans advise adults to eat less than 2,300 mg of sodium a day, about one teaspoon of table salt. Children need less.
• The American Heart Association recommends no more than 2,300 mg a day and an ideal limit of 1,500 mg for most adults, especially those with high blood pressure.
• The average American eats about 3,400 mg a day.

If you have high blood pressure, heart failure or kidney disease, your doctor may give you a specific target.

Where the sodium comes from

More than 70 percent of the sodium Americans eat comes from packaged and restaurant foods, not from the salt shaker. Common sources include breads and rolls, pizza, sandwiches, deli meats and cured meats, soups, burritos and tacos, savory snacks, cheese, and mixed dishes. Many of these don't taste especially salty.

Read the label

The Nutrition Facts label shows sodium per serving and as a percentage of the Daily Value (%DV):

• 5% DV or less per serving is low in sodium; 20% DV or more is high.
• Check the serving size: a can of soup is often two or more servings.
• Compare brands. The sodium in bread, cereal, canned beans or pasta sauce can vary a lot.

Claims on the front of the package have specific meanings:

• Low sodium: 140 mg or less per serving
• Very low sodium: 35 mg or less
• Reduced sodium: at least 25% less than the regular product
• No salt added: no salt added during processing, though the food may still contain some sodium naturally

Good lower-sodium choices

• Fresh or frozen vegetables and fruit without sauces or seasoning. Frozen plain vegetables are just as good as fresh.
• Canned vegetables, beans and tomatoes labeled "no salt added" or "low sodium." Draining and rinsing regular canned beans and vegetables also removes some sodium.
• Fresh meat, poultry and fish rather than cured, smoked or processed meats. Check the label on fresh poultry and pork, which are sometimes injected with a salt solution.
• Plain rice, pasta, oats and other grains, cooked without salt or with just a little.
• Unsalted nuts and seeds, and plain popcorn.
• Milk and yogurt, which are naturally fairly low in sodium. Cheese varies widely: Swiss and fresh mozzarella are relatively low, while cottage cheese, feta and processed cheese are often high, so check the label or look for lower-sodium versions.
• Shellfish such as shrimp and crab are naturally higher in sodium than most fish, and some frozen shrimp is treated with salt; check the label and enjoy them in moderate portions.

Flavor without salt

• Use herbs, spices, garlic, onion, ginger, chili, citrus juice and zest, and vinegar.
• Make your own salad dressings, sauces and spice blends.
• Go easy on soy sauce, ketchup, pickles, olives and other salty condiments, or choose lower-sodium versions.
• Taste before adding salt, and cut back gradually. Your taste buds adjust within a few weeks.

Eating out

Restaurant meals are often very high in sodium. Ask for sauces and dressings on the side, choose grilled or steamed dishes, and check the nutrition information many chains provide.

Salt substitutes containing potassium can help some people, but they aren't safe for everyone, including people with kidney disease or those taking certain blood pressure medicines. Ask your doctor first. Read more about sodium.

Sources

• Sodium in your diet (US Food and Drug Administration)
• How much sodium should I eat per day? (American Heart Association)

Last reviewed November 2026. This article is general information, not medical advice.