Low Sodium Diet Grocery List: Foods to Buy and What to Avoid

Sodium is an essential mineral the body uses to maintain fluid balance, transmit nerve signals, and support muscle function. The problem is not sodium itself but the amount most people consume. The average American takes in approximately 3,400 milligrams of sodium per day, nearly 50% more than the 2,300mg daily limit recommended by the Dietary Guidelines for Americans and more than double the 1,500mg limit recommended by the American Heart Association for people with high blood pressure, heart disease, or kidney disease.

Over 70% of sodium in the average American diet comes from processed, packaged, and restaurant foods including bread, canned soups, deli meats, condiments, and frozen meals, not from the saltshaker. Research published in the Journal of the American Medical Association found that reducing sodium intake by 1,000mg per day reduced systolic blood pressure by 5 to 6 mmHg in people with hypertension and by 2 to 3 mmHg in people with normal blood pressure, meaningfully reducing cardiovascular risk.

A low sodium diet is most commonly prescribed for hypertension, heart failure, chronic kidney disease, edema, and Meniere’s disease. Most people regardless of medical status would benefit from reducing toward the 2,300mg daily guideline. This grocery list gives you everything you need to stock a low sodium kitchen, cook flavorful meals without relying on salt, and navigate labels with confidence.

Jump to: Sodium Targets | Foods to Buy | Grocery List | Foods to Avoid | Cooking Without Salt | Shopping Tips | FAQ | Bottom Line

Understanding Sodium Targets

2,300mg per day is the upper limit for healthy adults per the Dietary Guidelines for Americans, roughly 1 teaspoon of table salt. 1,500mg per day is the American Heart Association’s recommendation for people with high blood pressure, heart disease, kidney disease, or diabetes, and for adults over 50. Under 1,000mg per day is sometimes prescribed for severe heart failure or advanced kidney disease and requires dietitian supervision. If you’re managing high blood pressure specifically, pairing this grocery list with a structured eating pattern like our 7-day high blood pressure diet meal plan can make hitting these targets more concrete.

Low Sodium Diet Foods List: What to Buy

Fresh Proteins (Naturally Very Low in Sodium)

All fresh, unprocessed proteins are naturally low in sodium. The sodium problem arises with marinated, brined, cured, smoked, canned with salt, or heavily seasoned proteins. Buy plain and season at home where you control the salt.

Fresh and frozen meats and poultry (buy plain, no added sodium):

• Chicken breast, skinless (check label for “no added solution”; many frozen varieties are injected with sodium solution adding 200 to 400mg per serving)
• Ground turkey, 93% lean (plain, no added salt)
• Turkey breast, skinless (fresh, not deli-sliced)
• Lean beef: sirloin, tenderloin, 90% lean ground beef (fresh; beef naturally contains about 55mg sodium per 3 oz)
• Pork tenderloin (plain)
• Lamb loin chops (plain)

Fresh and frozen fish and seafood (buy plain, no added sodium):

• Salmon, fresh or frozen (one of the lowest-sodium animal proteins; approximately 50mg per 3 oz)
• Cod, tilapia, halibut, haddock (all very low sodium fresh)
• Shrimp, fresh or frozen (plain, no added sodium; check label as many frozen shrimp are treated with sodium tripolyphosphate, adding significant sodium)
• Tuna, fresh
• Sardines in water, no added salt (check label specifically)
• Canned salmon, no added salt (look for this specifically; some brands offer no-salt-added versions)
• Canned tuna in water, no added salt (50 to 80mg per can versus 300 to 400mg in regular)

Eggs:

• Whole eggs (one large egg contains approximately 65mg sodium; naturally low and nutritious)
• Egg whites (carton egg whites vary; check label for no added salt)

Plant proteins: Dried lentils (4mg per cooked cup versus 400mg or more in canned), dried chickpeas and beans (near-zero sodium from dried), canned beans no added salt (rinse to further reduce sodium), plain firm tofu (10 to 30mg per serving), plain tempeh (15mg per 3 oz), frozen shelled edamame plain (30mg per cup), and quinoa (2mg per cooked cup).

Dairy proteins: Plain Greek yogurt (65mg per cup), low-sodium or no-salt-added cottage cheese (regular cottage cheese is 400 to 500mg per cup; buy specifically the low-sodium version), Swiss cheese (55mg per slice; lowest-sodium hard cheese), fresh mozzarella (85mg per ounce), ricotta part-skim (60mg per quarter cup), and unsalted butter (2mg per tablespoon versus 90mg in salted).

Vegetables (Fresh and Frozen Are Naturally Very Low in Sodium)

Fresh and frozen vegetables without added sauces or seasonings are among the lowest-sodium foods available. A cup of fresh broccoli contains approximately 30mg of sodium naturally. The same broccoli in a canned or frozen product with sauce or seasoning may contain 400 to 600mg.

Buy freely (very low natural sodium):

• Spinach (fresh; 24mg per cup raw)
• Kale (fresh; 29mg per cup raw)
• Arugula and mixed salad greens (fresh; very low sodium)
• Broccoli (fresh or plain frozen; approximately 30mg per cup)
• Cauliflower (fresh or plain frozen; approximately 30mg per cup)
• Brussels sprouts (fresh or plain frozen)
• Cabbage, green and red (fresh)
• Zucchini (fresh; 10mg per cup)
• Cucumber (fresh; 2mg per cup)
• Bell peppers, all colors (fresh; 4mg per cup)
• Asparagus (fresh or plain frozen; 13mg per cup)
• Green beans (fresh or plain frozen, no added salt)
• Mushrooms, all varieties (fresh; approximately 5mg per cup)
• Tomatoes, fresh (very low sodium; 9mg per medium tomato)
• Cherry tomatoes (fresh)
• Onions and shallots (fresh; 5mg per half cup)
• Garlic (fresh; 1mg per clove)
• Sweet potatoes (fresh; 41mg per medium potato with skin)
• White potatoes with skin (fresh; 17mg per medium potato)
• Beets (fresh; 65mg per cup cooked; use fresh rather than canned)
• Carrots (fresh; 88mg per cup, which is still very low)
• Butternut squash (fresh)
• Corn (fresh or plain frozen, no added salt)
• Eggplant (fresh)
• Artichokes (fresh; approximately 120mg per medium artichoke; naturally slightly higher but still appropriate)
• Celery (fresh; contains about 35mg per stalk; naturally occurring sodium that is fine in context)
• Avocados (very low sodium; 11mg per whole avocado)

Canned vegetables: always buy no-salt-added versions. Canned diced tomatoes no added salt (15 to 30mg per half cup versus 300 to 400mg in regular), canned tomato paste no added salt, canned corn no added salt, and canned plain pumpkin.

Label note: Rinsing regular canned vegetables for 30 seconds reduces sodium by 23 to 40%, though no-salt-added versions remain lower overall.

Fruits (All Whole Fruits Are Very Low in Sodium)

All whole fresh and frozen fruits are naturally very low in sodium. A medium apple contains 2mg. A cup of blueberries contains 1mg. Fruit is one of the freest categories on a low sodium diet.

Buy freely: All whole fresh and frozen fruit: blueberries, strawberries, raspberries, blackberries, apples, pears, oranges, grapefruits, bananas, avocados, kiwi, cherries, peaches, plums, watermelon, cantaloupe, grapes, pineapple, mangoes, and frozen mixed berries with no added ingredients. Avoid: Canned fruit with added salt, dried fruit with added salt, fruit juice with added sodium, and maraschino cherries (very high sodium).

Whole Grains (Choose Unsalted and No-Salt-Added Versions)

Plain whole grains cooked from scratch are very low in sodium. The sodium concern in this category is with commercial bread, crackers, flavored rice packets, instant grain products, and breakfast cereals, all of which are significant hidden sodium sources.

Low sodium grain choices:

• Brown rice (plain, cooked from dry; approximately 10mg per cooked cup)
• White rice (plain; 0mg per cooked cup; fine for low sodium but choose whole grain for fiber)
• Quinoa (2mg per cooked cup; one of the very lowest-sodium grains)
• Oats, rolled or steel-cut (plain; approximately 0 to 5mg per serving; do not buy flavored instant packets)
• Barley (3mg per cooked cup)
• Buckwheat (2mg per cooked cup)
• Farro (approximately 5mg per cooked cup)
• Bulgur wheat (5mg per cooked cup)
• Millet (3mg per cooked cup)
• Whole wheat pasta, cooked without salt (2mg per cooked cup; add less or no salt to cooking water)
• Brown rice noodles and rice noodles (very low sodium)
• Plain corn tortillas (check label; some brands are low sodium, some are not)
• Unsalted rice cakes (look for specifically “unsalted” or “no added salt” on the label)
• Whole wheat flour (for home baking where you control salt)

Avoid: Commercial bread (100 to 200mg per slice; two slices can consume 20 to 35% of a 1,200mg daily budget), flavored instant rice and grain packets, most commercial breakfast cereals (150 to 300mg per serving), instant flavored oatmeal packets, and most commercial crackers. Look for low-sodium bread in health food stores, or bake your own without salt for virtually zero sodium.

Healthy Fats (Mostly Very Low in Sodium)

Pure oils are naturally sodium-free. Avocados contain only 11mg per whole fruit. The concern in this category is salted nut products and flavored nut butters. Buy everything in this section specifically unsalted.

Low sodium fats: Extra virgin olive oil (0mg), avocado oil (0mg), coconut oil (0mg), unsalted butter (2mg per tablespoon versus 90mg in salted), avocados, unsalted almonds (0 to 1mg per ounce), unsalted walnuts (1mg), unsalted cashews (5mg), unsalted pistachios (0mg), unsalted peanuts (0mg), natural almond butter no added salt, natural peanut butter no added salt, chia seeds (2mg per ounce), ground flaxseeds (6mg), hemp seeds (1mg per tablespoon), unsalted pumpkin seeds (5mg), and tahini without added salt.

Avoid: Salted nuts (150 to 200mg per ounce), salted nut butters, salted trail mix, and coconut flakes with added salt.

Dairy and Dairy Alternatives (Read Labels Carefully)

Fresh dairy is generally lower in sodium than processed and aged dairy. Best low-sodium choices: plain Greek yogurt (65mg per cup), Swiss cheese (55mg per slice; the lowest-sodium hard cheese), fresh mozzarella (85mg per ounce), ricotta part-skim (60mg per quarter cup), unsalted butter (2mg per tablespoon), low-fat milk (100mg per cup), and low-sodium or no-salt-added cottage cheese (essential to buy the specific low-sodium version; regular cottage cheese is 400 to 500mg per cup).

For plant milks, check labels carefully as sodium varies widely by brand. Unsweetened almond milk runs 150 to 180mg per cup in most brands but some low-sodium versions contain under 50mg. Canned full-fat coconut milk is typically 40 to 60mg per half cup. Avoid processed cheese slices (300 to 500mg per slice), feta (315mg per ounce), and buttermilk (very high sodium).

Herbs, Spices, and Low Sodium Flavor Builders

This is the most important category for making a low sodium diet sustainable. Salt is a flavor enhancer, not a flavor in itself; the right herbs, spices, and acids can make food taste as satisfying as heavily salted versions.

Salt-free flavor builders to buy liberally:

• Fresh garlic, fresh ginger, fresh lemon and lime juice and zest (acid brightens flavor exactly as salt does)
• Fresh herbs: parsley, basil, cilantro, mint, chives, dill, rosemary, thyme
• Dried herbs: oregano, basil, thyme, rosemary, coriander, bay leaves, sage
• Ground spices: cumin, turmeric, smoked paprika, chili powder, cinnamon, ginger, cardamom, cayenne, nutmeg
• Garlic powder and onion powder (no added salt; check label as some products contain salt)
• Black pepper, dried chili flakes, mustard seeds
• Apple cider vinegar (0mg sodium), balsamic vinegar (4mg per tablespoon), red and white wine vinegar (0 to 2mg)
• Unseasoned rice vinegar (not seasoned versions, which contain added salt)
• Nutritional yeast (25mg per tablespoon; adds savory depth)
• Fresh chilies (0mg sodium)
• Dijon mustard (120 to 180mg per teaspoon; use sparingly)
• Miso paste (high in sodium; use in small amounts as a concentrated flavor accent only)

Salt substitutes: Potassium chloride salt substitutes can help some people transition to low sodium cooking. Do not use them if you have kidney disease or take potassium-sparing medications without medical clearance.

Potassium-Rich Foods (Counteract Sodium’s Blood Pressure Effect)

Increasing potassium while reducing sodium is more effective for blood pressure than sodium reduction alone. Research in the British Medical Journal found higher potassium intake significantly reduced blood pressure in hypertensive people regardless of sodium intake. The American Heart Association recommends most women get around 2,600mg of potassium daily and most men around 3,400mg, alongside sodium reduction. If you’re also watching kidney health, check with your care team before increasing potassium, since needs vary a lot by kidney function; our foods that support kidney health guide covers that balance in more depth.

Highest potassium foods to prioritize: White potatoes with skin (900mg per medium potato), avocados (975mg per whole avocado), white beans (1,000mg per cooked cup), spinach (839mg per cooked cup), acorn squash (896mg per cooked cup), lentils (730mg per cooked cup), edamame (676mg per cooked cup), sweet potatoes (542mg), salmon (534mg per 3 oz), mushrooms (555mg per cooked cup), bananas (422mg), and oranges (326mg per medium). For a broader list built specifically around lowering blood pressure, see our foods that lower blood pressure guide.

Low Sodium Grocery List by Store Section

This list covers one week for one to two people targeting under 2,000mg sodium daily.

Produce

Vegetables: Spinach (1 large bag), kale (1 bunch), mixed salad greens (1 bag), broccoli (2 heads or 2 bags plain frozen), cauliflower (1 head), zucchini (3), bell peppers all colors (4), cherry tomatoes (1 pint), asparagus (1 bunch), mushrooms (300g), sweet potatoes (4 medium), white potatoes with skin (4 medium), onions (1 bag), garlic (2 bulbs), cucumber (2), fresh beets (4), carrots (500g), avocados (4 to 5), lemons (4), limes (2), fresh parsley and basil (1 bunch each).

Fruits: Blueberries, strawberries, raspberries (1 pint or punnet each), apples (4), pears (3), oranges (4), bananas (1 bunch), kiwi (4), frozen mixed berries (1 large bag).

Proteins

• Chicken breasts, skinless, no added solution (600g; check label)
• Ground turkey, 93% lean, no added salt (500g)
• Salmon fillets, fresh or plain frozen (3 to 4 portions)
• Tuna, canned in water, no salt added (3 cans)
• Shrimp, plain frozen, no added sodium (1 bag; read label)
• Eggs (2 dozen)
• Plain Greek yogurt (900g tub)
• Low-sodium or no-salt-added cottage cheese (500g; essential to buy the specific low-sodium version)
• Firm tofu, plain (2 x 400g blocks)
• Dried lentils (1 lb bag)
• Canned no-salt-added chickpeas (2 cans)
• Canned black beans, no added salt (2 cans)
• Canned white beans, no added salt (2 cans)
• Frozen shelled edamame, plain (1 large bag)

Grains

• Rolled oats or steel-cut oats, plain (large container)
• Brown rice (1 kg; cook without added salt)
• Quinoa (500g)
• Whole wheat pasta (500g)
• Barley (500g)
• Plain unsalted rice cakes (1 pack)
• Unseasoned corn tortillas (1 pack; check label)

Nuts, Seeds, and Butters (Buy Unsalted Versions of Everything)

• Unsalted almonds and walnuts (200g each)
• Unsalted cashews and pumpkin seeds (150g each)
• Chia seeds and ground flaxseeds (200g each)
• Hemp seeds and unsalted sunflower seeds (150g each)
• Natural almond butter, no added salt (1 jar)
• Natural peanut butter, no added salt (1 jar)
• Tahini, no added salt (1 jar)

Dairy and Alternatives

• Low-fat milk (1 liter)
• Swiss cheese (small block; lowest-sodium hard cheese)
• Fresh mozzarella (200g)
• Unsalted butter (1 block)
• Unsweetened almond milk, low-sodium version (2 cartons; compare brands)
• Canned full-fat coconut milk (2 cans)

Pantry

• Extra virgin olive oil (1 large bottle)
• Apple cider vinegar and balsamic vinegar (1 bottle each)
• Unseasoned rice vinegar (1 bottle; not seasoned)
• Canned diced tomatoes, no added salt (3 cans)
• Canned tomato paste, no added salt (2 cans)
• Low-sodium vegetable or chicken broth (2 cartons)
• Nutritional yeast (1 bag)
• Dark chocolate, 70% or higher (1 to 2 bars; check label)
• Dried herbs: oregano, basil, thyme, rosemary, coriander
• Ground spices: cumin, smoked paprika, turmeric, chili powder, cinnamon, ginger, cayenne, black pepper
• Garlic powder and onion powder, no added salt (check labels)

Frozen

• Frozen plain broccoli (2 bags), frozen plain spinach (1 bag), frozen plain mixed vegetables (1 bag; no sauce), frozen mixed berries (1 large bag), frozen plain salmon portions (1 bag).

Beverages

• Still water and unsweetened sparkling water (check label for 0mg sodium)
• Green tea and herbal tea (1 box each)
• Black coffee
• Pomegranate juice, unsweetened (limit to 120ml daily)

High Sodium Foods to Avoid

Processed and cured meats: Deli meats (150 to 500mg per slice), hot dogs and sausages (500 to 1,000mg), bacon (190mg per slice), smoked salmon and lox (600 to 800mg per 3 oz), pepperoni and salami (400 to 700mg per ounce), and jerky (500 to 700mg per serving).

Canned and packaged foods: Regular canned soups (600 to 1,400mg per cup; a single bowl can consume an entire day’s budget), regular canned vegetables (200 to 400mg per half cup), regular canned beans (400 to 500mg), packaged seasoning mixes with salt, and boxed convenience meals (500 to 900mg per serving).

Condiments and sauces: Soy sauce (900 to 1,100mg per tablespoon), fish sauce (1,400mg per tablespoon), teriyaki sauce (700 to 900mg per two tablespoons), barbecue sauce (300 to 500mg), ketchup (150 to 190mg per tablespoon), commercial salad dressings (200 to 500mg per two tablespoons), pickles (900mg per large pickle), and olives (400 to 600mg per 10 olives).

Bread and baked goods: Commercial sandwich bread (100 to 200mg per slice), bagels (400 to 600mg each), commercial pizza (600 to 1,200mg per slice), and most crackers (130 to 300mg per serving).

Restaurant and fast food: Fast food meals (1,000 to 3,000mg or more), Chinese takeaway (2,000 to 4,000mg per typical order), and restaurant soups (1,000 to 2,000mg per bowl).

Other high sodium items: Regular cottage cheese (400 to 500mg per cup), sports drinks (110 to 200mg per 8 oz), regular tomato juice and vegetable juice (640 to 890mg per cup; buy low-sodium versions), and instant noodle soups (1,500 to 2,500mg per packet). If high blood pressure specifically is your concern, our foods to avoid for high blood pressure guide goes deeper on which of these items matter most.

How to Cook Flavorfully Without Salt

The most common reason people abandon low sodium diets is food tasting flat. Salt is a flavor amplifier and removing it without replacing its function leaves food less satisfying. The solution is building flavor through multiple channels simultaneously.

Use acid to replace salt’s brightening effect. A squeeze of lemon or lime juice over cooked fish, vegetables, or grains at the moment of serving brightens flavor the same way salt does. Add fresh citrus at the end of cooking for maximum impact.

Layer aromatics for depth. Starting every savory dish with fresh garlic, onion, and ginger cooked in olive oil creates a base that makes salt less necessary. Add fresh herbs at the end of cooking and dried herbs during it.

Toast dry spices before using. Dry-toasting cumin, coriander, and smoked paprika in a dry pan for 30 to 60 seconds dramatically intensifies their flavor at zero sodium cost.

Use umami-rich low sodium ingredients. Nutritional yeast, mushrooms, and roasted garlic provide savory depth that makes the absence of salt less noticeable.

Roast vegetables instead of boiling. High-heat roasting concentrates natural sugars and creates caramelization that makes vegetables taste richer and more satisfying without seasoning.

Practical Tips for Low Sodium Shopping

Read the nutrition facts panel, not the front of the package. Claims like “reduced sodium” and “light in sodium” mean only 25% less than the original and can still be very high. Check actual milligrams per serving on the panel.

Compare brands. Two brands of canned tomatoes side by side can differ by 200mg or more per serving simply from processing differences, so never assume similar-looking products carry similar sodium; check the label every time rather than relying on memory from a previous shop.

Rinse canned foods before using them. Draining and rinsing canned beans, chickpeas, and vegetables under running water for 30 seconds removes a meaningful share of surface sodium even on regular varieties, and it’s worth doing on no-salt-added versions too as a habit.

Watch for sodium hiding in “healthy” processed foods. Protein bars, flavored oatmeal packets, veggie burgers, and pre-marinated tofu or proteins often carry 300 to 600mg per serving despite a health-forward label. Read these the same way you’d read a can of soup.

Cook in batches and freeze portions. Having low sodium meals ready in the freezer removes the temptation to reach for a high-sodium convenience meal on a busy night, which is where most excess sodium creeps back in.

Give your palate time to adjust. Taste perception recalibrates over roughly 2 to 3 weeks of consistently lower sodium intake, after which many people find previously “normal” salted foods taste unpleasantly salty. Push through the first couple of weeks rather than judging the diet by how it tastes on day one.

Ask for sauces and dressings on the side when eating out. Restaurant sauces, dressings, and marinades are one of the largest uncontrolled sodium sources; requesting them separately lets you control how much you use.

Frequently Asked Questions

How quickly will I notice a difference from eating less sodium?

Blood pressure can start responding within a few days to a couple of weeks of consistently lower sodium intake, though the full effect typically takes several weeks to become clear. Taste adaptation, food tasting normal again without added salt, usually takes about 2 to 3 weeks.

Is sea salt or pink Himalayan salt lower in sodium than table salt?

No. Gram for gram, sea salt, Himalayan salt, and table salt all contain roughly the same amount of sodium, about 40% by weight. Any perceived difference comes from coarser crystals taking up more volume per teaspoon, not from having less sodium.

Do I need to worry about sodium in foods that don’t taste salty?

Yes. Bread, cereal, and many baked goods don’t taste overtly salty but can be significant sodium sources simply because people eat them in larger, more frequent portions. Sweet-tasting foods like flavored yogurt or certain sauces can also carry surprising amounts of sodium.

Can I use salt substitutes freely on a low sodium diet?

Not necessarily. Most salt substitutes replace sodium chloride with potassium chloride, which can be risky for people with kidney disease or those taking certain blood pressure medications, including ACE inhibitors and potassium-sparing diuretics. Check with your doctor before using them regularly.

How much sodium is actually safe per meal if I’m targeting 1,500mg a day?

Aiming for roughly 500mg or less per meal, with a little room for snacks, keeps you within a 1,500mg daily target without needing to track obsessively. A single serving of restaurant soup or a fast food sandwich can easily exceed that on its own, which is why cooking most meals at home makes the biggest difference.

The Bottom Line

Most of the sodium in a typical American diet comes from processed, packaged, and restaurant food rather than the saltshaker, which means the biggest wins come from what you buy, not from cooking with less salt at the table. Stocking your kitchen with fresh proteins, fresh and plain-frozen produce, unsalted nuts and grains, and a well-stocked collection of herbs, spices, and acids makes it realistic to hit either the general 2,300mg guideline or a stricter 1,500mg target if you have high blood pressure, heart disease, or kidney disease.

Give your taste buds a few weeks to adjust, read labels rather than trusting front-of-package claims, and lean on the flavor-building techniques above so lower sodium doesn’t mean lower satisfaction. Combined with adequate potassium from foods like leafy greens, beans, and potatoes, this approach addresses both sides of the sodium-blood pressure relationship at once.

Nutrition values in this article are approximate and sourced from the USDA FoodData Central database; actual sodium content varies by brand and preparation, so always check the nutrition facts panel on the specific product you buy.

This article is for informational purposes only and is not a substitute for professional medical advice. If you have hypertension, heart failure, chronic kidney disease, or another condition requiring sodium restriction, work with your doctor or a registered dietitian to set a target and plan that’s right for you.

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