Lowest Sodium Foods — Ranked by Processing Level
The top 20 lowest sodium foods from 1.98M products, ranked with processing scores. Find low-sodium options across every food category.
Sodium Data Overview
All nutrient values are per 100g or 100ml. Source: USDA FoodData Central.
Excess sodium is linked to high blood pressure, heart disease, and stroke — yet the average American consumes over 3,400mg per day, well above the 2,300mg recommended limit. About 70% of dietary sodium comes from packaged and processed foods, not the salt shaker.
We analyzed 1.84 million food products with sodium data from the USDA FoodData Central database. The correlation between processing level and sodium content is striking: ultra-processed foods average significantly more sodium than minimally processed alternatives in nearly every food category.
Top 20 Lowest Sodium Foods
Products ranked by sodium content per 100g, with processing scores.
The Processing vs. Sodium Balance
The data confirms what nutritionists have long suspected: processing and sodium go hand in hand. Salt serves multiple functions in industrial food production — preservative, flavor enhancer, texture modifier, and fermentation controller. The more processed a food, the more sodium it typically contains.
The lowest-sodium products in our database are overwhelmingly fresh, frozen, or simply prepared foods: fruits, vegetables, plain grains, unseasoned meats, and plain dairy. When these same foods undergo industrial processing (canning, seasoning, sauce addition), sodium content can increase 5-50x.
The practical takeaway: reducing ultra-processed food intake is one of the most effective strategies for reducing sodium. The "Best Low-Processing Picks" below highlight products that combine low sodium with minimal processing.
Top 5 Sodium Products — Detailed View
Best Low-Processing Sodium Options
These products combine high sodium content with minimal processing (Level 1-2 only). Proof that you don't need ultra-processed products to get excellent sodium.
Sodium by Food Category
Average sodium content and processing scores across food categories.
| Category | Avg Sodium | Avg Processing | Products |
|---|---|---|---|
| Peppers | 0.0mg | 1.0 | 12 |
| Fatty Acid Supplements | 0.0mg | 2.8 | 16 |
| Oral Hygiene Products | 0.0mg | 5.7 | 12 |
| Baking | 0.3mg | 2.6 | 88 |
| Frozen Fruit | 2.1mg | 1.7 | 10 |
| Tea and Infusions/Tisanes | 2.4mg | 4.3 | 77 |
| Fruits - Unprepared/Unprocessed (Frozen) | 4.0mg | 2.7 | 12 |
| Fruits Unprepared/Unprocessed (Frozen) | 4.8mg | 2.6 | 10 |
| Oils Edible | 5.1mg | 2.3 | 560 |
| Drinks - Soft Drinks | 6.5mg | 3.9 | 10 |
| Baby/Infant – Foods/Beverages | 8.9mg | 3.4 | 15 |
| Canned Fruit | 9.5mg | 4.1 | 13,618 |
| Iced & Bottle Tea | 10.3mg | 5.2 | 8,650 |
| Frozen Fruit & Fruit Juice Concentrates | 10.4mg | 2.3 | 9,994 |
| Chewing Gum & Mints | 12.0mg | 13.2 | 5,876 |
Daily Sodium Recommendations
The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300mg per day (about 1 teaspoon of salt). The American Heart Association recommends an even lower 1,500mg for most adults. The average American currently consumes about 3,400mg — nearly 50% over the standard limit.
Practical Tips
- 1Fresh and frozen fruits and vegetables are naturally near-zero sodium — they're the safest low-sodium choice
- 2Compare "low sodium" labeled products to their regular versions — some "low sodium" products still contain 400mg+ per serving
- 3Cook from scratch when possible: a homemade soup can have 200mg sodium vs. 800-1,200mg in canned versions
- 4Rinse canned beans and vegetables to reduce sodium by 30-40% — a simple processing-reduction step
How We Score Products
Every product is evaluated using two independent scores. The Processing Score (lower is better) measures the degree of industrial processing based on ingredient analysis, including the presence of artificial additives, preservatives, and highly modified ingredients. The Nutrition Score (higher is better) rates overall nutritional quality, rewarding protein and fiber while penalizing excess sodium, added sugars, and saturated fat.
Products are assigned to one of four processing levels: Minimal (score ≤ 2.5), Processed (2.6 – 5.0), Highly Processed (5.1 – 8.0), and Ultra-Processed (above 8.0). Brand averages are calculated across all products in the category to produce the rankings shown here.
Based on analysis of 1.98 million products in the USDA FoodData Central database. For a deeper look at the methodology, see our Processing Score guide and Two-Score System explanation.
Frequently Asked Questions
What foods have the lowest sodium?
Fresh fruits and vegetables, plain grains (rice, oats, pasta), unseasoned fresh meats, and plain dairy products are naturally very low in sodium. Our database shows these minimally processed foods consistently contain under 50mg sodium per 100g.
Why do processed foods have so much sodium?
Sodium serves multiple roles in food manufacturing: it preserves shelf life, enhances flavor, controls fermentation, and improves texture. Industrial processing essentially requires sodium — which is why ultra-processed foods average significantly more sodium than their minimally processed counterparts.
How much sodium per day is safe?
The standard recommendation is less than 2,300mg/day (Dietary Guidelines for Americans). The American Heart Association recommends 1,500mg for most adults, especially those with high blood pressure. The average American consumes about 3,400mg.
Are "low sodium" products actually low in sodium?
The FDA allows "low sodium" claims for products with 140mg or less per serving. "Reduced sodium" means 25% less than the regular version — which can still be high. Always check the actual mg per serving rather than relying on front-of-package claims.
Does cooking at home reduce sodium intake?
Significantly. Studies show that home-cooked meals contain 50-75% less sodium than restaurant and packaged food equivalents. When you control the salt shaker, you control sodium intake.
Related Food Guides
Learn more about how individual foods are classified.
More Nutrition Guides
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.