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Has your doctor told you to follow a low sodium diet, but you aren’t sure what that means? Or maybe you’re looking for a list of foods that fit on a low sodium diet.
If you need help figuring out what a low sodium diet is and which foods it includes, then read on.
Quick disclaimer—although I am a registered dietitian nutritionist, your reading of this or any articles on this website does not constitute medical nutrition therapy advice nor create a practitioner-client relationship. The information I provide here on this website is for educational and informational purposes only. Please see my full disclaimer for more information.
What Is Sodium?
Sodium is an element (remember the periodic table from chemistry class?) that can be found in various foods and non-food sources naturally. We actually need a certain amount of sodium in our bodies for them to function correctly.
One of the more common sources of sodium in our diets is salt. Whether it be table salt, sea salt, kosher salt, or Himalayan pink salt, salt in general contains sodium.
But salt is not the only way that sodium shows up in the American diet. Many packaged foods also contain sodium-based additives.
Because many people frequently rely on packaged foods, the amount of sodium a person takes in can add up quickly. Taking in too much sodium can potentially cause health problems for some people.
What Is a Low Sodium Diet?
To help manage certain health problems or reduce the risk for health issues in the future, healthcare professionals may recommend a low sodium diet for their patients.
A low sodium diet is an eating plan that keeps the amount of sodium in the food you eat to less than 2300 milligrams (mg) per day. Some low sodium diet recommendations can be as low as 1500 mg per day.
Why Follow a Low Sodium Diet?
People with certain cardiovascular conditions, like high blood pressure or heart failure, may benefit from following a low sodium diet. Choosing lower sodium food options can help in several ways.
First, a low sodium diet can help improve blood pressure. Controlling blood pressure can reduce the risk for heart issues, strokes, and kidney disease.
Second, a low sodium diet can help reduce or prevent fluid retention, which is the buildup of too much water in your body. This is especially important for people with heart failure or kidney issues, whose bodies don’t regulate fluid balance as well.
Third, foods lower in sodium are often more nutritious. In contrast, foods higher in sodium may contain less healthy fat sources, more added sugars, and extra calories, all of which could play a part in weight gain.
What Are Lower Sodium Foods?
So which foods should be on your low sodium diet shopping list? Let’s break things down by food group.
(Please note, if your doctor, pharmacist, dietitian, or other healthcare provider has told you to limit or avoid any of the foods in the following categories, most definitely follow their instructions.)
Fruits
Starting with fruit, the following types of fruit can be part of a low sodium diet:
- Fresh fruits—if desired, buy pre-cut to save time
- Frozen fruits—varieties without any added sugars
- Canned fruits—in water or in natural juices
- Dried fruits—versions without added sugars
Try to avoid fruits that come in heavy syrups or have added sugar or flavorings.
Vegetables
As for vegetables, the following types of vegetables can fit in a low sodium diet:
- Fresh vegetables—if desired, buy pre-cut to save time
- Frozen vegetables—without added sauces or seasonings
- Canned vegetables—low sodium, reduced sodium, or no added salt varieties
- Vegetable juice—low sodium versions
In general, try to avoid extra sauces, seasonings, and creamy preparations.
Grains
The grains below will fit in a low sodium diet:
- Pasta—plain, with no added seasonings/flavorings
- Rice—plain, with no added seasonings/flavorings
- Grains such as quinoa, bulgur, and barley—purchase plain and add your own seasonings
- Breads, bagels, rolls, and similar items—choose lower sodium versions
- Popcorn, pretzels, chips, and other snacks—choose low sodium or unsalted versions
You can add lower sodium or salt-free seasonings to many of these grains after purchasing and/or cooking.
Legumes
Here are the legumes/beans that work on a low sodium diet:
- Dried beans—cook them and add your own seasonings
- Canned beans—choose low sodium, reduced sodium, or no-salt-added versions
- Hummus—compare brands to find the lowest sodium
- Peanuts—raw and unsalted or very lightly salted
If you’re in need of recipe inspiration when it comes to beans, this website can give you some ideas.
Dairy
Low sodium dairy product suggestions are below:
- Yogurt—low fat or reduced fat
- Milk—low fat or reduced fat
- Cottage cheese—no-salt-added or reduced sodium
- Other cheeses—lower sodium cheeses include fresh mozzarella, mascarpone, ricotta, and Swiss
- Butter—unsalted
- Half and half—avoid flavored varieties
Consider having ice cream and similar dairy-based desserts as an occasional part of a low sodium diet, instead of regularly.
Meat, Fish, and Poultry
Lower sodium protein choices are as follows:
- Eggs—choose plain eggs, and avoid prepackaged egg dishes with extra seasonings
- Ground beef—plain, fresh ground beef without extra seasonings
- Other cuts of beef—fresh cuts without added marinades or seasonings
- Ground pork—avoid added seasonings/flavorings
- Pork—fresh pork without marinades or seasonings, avoid sausage and bacon
- Ground turkey and ground chicken—avoid those with extra seasonings
- Fresh turkey and chicken—avoid those injected with a saline (salt water) solution
- Fish—fresh fish without seasonings and marinades
- Canned fish—lower sodium varieties
- Lunch meats—lower sodium options, keep these minimal overall
If you really like bacon and sausage, look for lower sodium versions and consider enjoying these less often (for example, every few weeks instead of every day).
Healthy Fat Sources
The following healthy fat sources, which include a few different food groups, can be lower in sodium:
- Avocados—plain instead of prepackaged guacamole or avocado dips
- Plant oils—such as canola, avocado, and peanut oils
- Nuts and seeds—unsalted or very lightly salted versions
- Nut and seed butters—unsalted or lower sodium versions
Condiments
Condiments are often found in the spice aisle of your local grocery store.
The following condiments can add flavor to a low sodium diet:
- Herbs and spices—fresh or dried
- Vinegar—balsamic vinegar or other vinegars
- Garlic and onion powders—different from garlic salt and onion salt
- Lemon pepper seasoning—check the ingredients list to make sure it’s salt free
- Other salt-free seasoning blends
If you find an option not on the list, use the nutrition facts label to check if it’s salt free or if it has a low sodium amount per serving (under 140 milligrams).
Beverages
Many beverages are low in sodium. Some examples include:
- Coffee—plain (try to avoid coffee drinks with extra flavorings)
- Tea—black, white, green, and herbal tea in loose leaf varieties, tea bags, or already brewed unsweetened teas
- Sparkling waters—avoid tonic water and any sugar sweetened types
- Plant milks—many are low in sodium
- Juices—100% juice, use occasionally
- Low sodium vegetable juice, use occasionally
Putting It All Together
Following a low sodium diet may seem overwhelming, but keep in mind that it’s okay to work on things one step at a time. Start with a change that you feel is doable.
You may decide that you’d like to take things one food group at a time. Or you may choose to substitute a lower sodium version of a food in place of the higher sodium kind that you usually buy.
Change looks different for everyone. If you need some guidance, consider talking with your doctor or finding a registered dietitian to support you.
Conclusion
As we wrap things up, I’m hopeful that at least one or two things in this post stuck out to you.
And don’t forget to grab the free low sodium diet shopping list pdf to help you remember what you’ve learned!
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Sources
- The Editors of Encyclopedia Britannica. sodium. In: Encyclopedia Britannica.; 2025.
- UpToDate. Uptodate.com. Accessed March 9, 2025. https://www.uptodate.com/contents/low-sodium-diet-beyond-the-basics/print
- Nih.gov. Accessed March 9, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC8055199/
Updated March 9, 2025
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