101 Foods with No Sodium (Salt)

As you can see from the list below, many foods have zero or very low sodium in their natural forms. Sodium is abundant mainly in processed and canned foods. I also listed how much cholesterol, sugar and saturated fat each food contains.

FOOD NAME	Calories (kcal)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Sugar (g)	Potassium (mg)
CEREAL: KELLOGGS SHREDDED WHEAT MINIATURES	339	0	0	0.40	2	452
CEREAL: KASHI ORGANIC PROMISE AUTUMN WHEAT	353	0	0	0.20	13.4	334
CEREAL: CORN GRITS,WHITE,REG & QUICK	370	1	0	0.34	0.57	141
CEREAL: CREAM OF RICE	52	1	0	0.03	0.02	20
CEREAL: ROMAN MEAL	61	1	0	0.05		125
CEREAL: KELLOGG'S, FROSTED MINI-WHITES ,MAPLE & BROWN SUGAR	356	1	0	0.30	24	338
CEREAL: CORN GRITS,WHITE,REG & QUICK,ENR	71	2	0	0.07	0.12	27
CEREAL: RALSTON	53	2	0	0.05		61
CEREAL: WHEATENA	56	2	0	0.08		77
CEREAL: QUAKER,FARINA,CREAMY WHEAT	349	2	0	0.24	0.3	98
CEREAL: QUAKER,HOMINY GRITS,WHITE	347	2	0	0.26	1	146
CEREAL: GENERAL MILLS,FIBER ONE,SHREDDED WHEAT	321	2	0	0.30	20.3	305
JAMS & PRESERVES: DIETETIC (WITH NA SACCHARIN),ANY FLAVOR	132	0	0	0.02	37.81	69
CRACKERS: MATZO,PLAIN	395	0	0	0.23	0.29	112
CRACKERS,MATZO,WHOLE-WHEAT	351	2	0	0.24		316
SALAD DRESSING: HOME RECIPE,VINEGAR&OIL	449	1	0	9.10	2.5	8
BEANS: BLACK TURTLE SOUP,MATURE SEEDS	130	3	0	0.09	0.32	433
BEANS: BLACK,MATURE SEEDS	132	1	0	0.14		355
BEANS: CRANBERRY (ROMAN),MATURE SEEDS	136	1	0	0.12		387
BEANS: KIDNEY,ALL TYPES,MATURE SEEDS	127	1	0	0.07	0.32	405
BEANS: PINTO,MATURE SEEDS	143	1	0	0.14	0.34	436
BEANS: SNAP	35	1	0	0.06	1.55	146
BEANS: NAVY,MATURE SEEDS	140	0		0.10	0.37	389
BEANS: GREAT NORTHERN	118	2	0	0.14		391
OATS	389	2	0	1.22		429
RYE	338	2	0	0.20	0.98	510
RYE FLOUR,MEDIUM	349	2	0	0.18	1.1	374
WHEAT FLOUR,WHOLE-GRAIN	340	2	0	0.43	0.41	363
RICE: WHITE	130	0	0	0.06		29
RICE FLOUR: WHITE	366	0	0	0.39	0.12	76
WILD RICE	101	3	0	0.05	0.73	101
POPCORN,HOME-PREPARED,OIL-POPPED,UNSALTED	500	3	0	5.05	0.54	225
POTATOES IN SKIN	87	4	0	0.03	0.87	379
MCDONALD S: APPLE DIPPERS	48	0			9.2
CORN,SWEET,YELLOW	96	1	0	0.20	4.54	218
EGGPLANT	35	1	0	0.04	3.2	123
PEANUTS,VALENCIA	570	1	0	7.33		332
SOYBEANS: MATURE	173	1	0	1.30	3	515
CORN FLOUR,DEGERMED	375	1	0	0.17	0.64	90
OAT BRAN	40	1	0	0.16		92
RICE,BROWN,MEDIUM-GRAIN	112	1	0	0.17		79
SEMOLINA	360	1	0	0.15		186
MACARONI	158	1	0	0.18	0.56	44
SPAGHETTI	158	1	0	0.18	0.56	44
APPLES WITHOUT SKIN	48	0	0	0.02	10.1	90
CHERRIES	63	0	0	0.04	12.82	222
GRAPEFRUIT	32	0	0	0.01	6.98	139
NECTARINES	44	0	0	0.03	7.89	201
ORANGES	47	0	0	0.02	9.35	181
PEACHES	39	0	0	0.02	8.39	190
PLUMS	46	0	0	0.02	9.92	157
PEARS	42	0	0	0.01	7.05	121
HAZELNUTS	628	0	0	4.46	4.34	680
PECANS	691	0	0	6.18	3.97	410
APPLES WITH SKIN	52	1	0	0.03	10.39	107
APRICOTS	48	1	0	0.03	9.24	259
BANANAS	89	1	0	0.11	12.23	358
BLACKBERRIES	43	1	0	0.01	4.88	162
BLUEBERRIES	57	1	0	0.03	9.96	77
FIGS	74	1	0	0.06	16.26	232
GRAPES,MUSCADINE	57	1				203
LEMON JUICE	22	1	0	0.04	2.52	103
MANGOS	60	1	0	0.09	13.66	168
TANGERINE JUICE	43	1	0	0.02	9.9	178
PINEAPPLE	50	1	0	0.01	9.85	109
RASPBERRIES	52	1	0	0.02	4.42	151
STRAWBERRIES	32	1	0	0.02	4.89	153
WATERMELON	30	1	0	0.02	6.2	112
DATES,MEDJOOL	277	1			66.47	696
PUMPKIN	26	1	0	0.05	1.36	340
PEPPERS,HUNGARIAN	29	1	0	0.05		202
MUSHROOMS,MAITAKE	31	1	0	0.03	2.07	204
FIDDLEHEAD FERNS	34	1	0			370
ALMONDS	575	1	0	3.73	3.89	705
PECANS,DRY ROASTED	710	1	0	6.28	4.06	424
PISTACHIO NUTS	562	1	0	5.56	7.66	1025
SESAME BUTTER,TAHINI	607	1	0	7.90		459
AVOCADOS	120	2	0	1.96	2.42	351
CARAMBOLA,(STARFRUIT)	31	2	0	0.02	3.98	133
CRANBERRIES	46	2	0	0.01	4.04	85
LEMONS	29	2	0	0.04	2.5	138
LIMES	30	2	0	0.02	1.69	102
PLANTAINS	309	2		3.69	3.63	482
ASPARAGUS	20	2	0	0.04	1.88	202
CUCUMBER	15	2	0	0.04	1.67	147
EGGPLANT	24	2	0	0.03	2.35	230
PEPPERS,SWEET	28	2	0	0.03	3.19	166
NUTS,PINE NUTS,DRIED	673	2	0	4.90	3.59	597
WALNUTS,BLACK,DRIED	618	2	0	3.37	1.1	523
LENTILS,MATURE SEEDS	116	2	0	0.05	1.8	369
SOYBEANS: MATURE SEEDS	446	2	0	2.88	7.33	1797
TOFU,HARD,PREP W/NIGARI	146	2	0	1.45		146
KIWIFRUIT	60	3		0.15	10.98	316
NANCE,FRZ,UNSWTND	73	3			8.31	244
OKRA,FROZEN	30	3	0	0.07	2.97	211
ONIONS	44	3	0	0.03	4.73	166
PEAS	84	3	0	0.04	5.93	271
PEPPERS,JALAPENO	29	3	0	0.09	4.12	248
SUNFLOWER SUN DRIED KERNELS	582	3	0	5.22	2.73	850
ALMONDS,DRY ROASTED	595	3	0	4.03	4.93	712

Online sources for low sodium dieters

If you surf the net to find information on low sodium diet, recipes, etc or to shop for low sodium foods, you will see many sites with very basic, trivial information or with very limited spectrum of foods. Therefore I wanted to write here the names of a few sites that I personally benefited from one way or another. Clicking on the site names below will take you to the corresponding site.


Diet information sites: (lists of foods, meals, recipes, tips, etc...)
Eat Low Sodium

Low Salt Foods

Recipes by Mayo Clinic


Online grocers:
(Note: Before you buy foods, always check the sodium content in their nutrition charts)
Amazon Grocery

Healthy Heart Market

Low Salt Market

Salt Watcher

Heart Wise Foods, Inc.

Frontier Soups and Pasta Dishes



Blogs (diet tips, recipes, cooking techniques, etc...):
Eat Low Sodium Blog (you are currently reading it!)

Do Not Pass The Salt Blog


If you know other sites that would help people that are on low sodium diets, please add them in the comments section of this writing.

Thank you!

Umit

Low Sodium Chips

Here is a list of low or no sodium chips (mostly potato). They can be great for major get-togethers like Super Bowl parties. Enjoy them in moderation!

Salt free potato chips by Dirty Chips: Sodium per serving: 0mg (0%) (contains no MSG, no cholesterol)
Crispy cinnamon apple chips by Good Health: Sodium per serving: 15mg (1%)

No salt added sweet potato chips by Terra: Sodium per serving: 15mg (1%)

Vegetable chips by Terra: Sodium per serving: 50mg (2%)

Potato chips with dried tomatoes by Terra: Sodium per serving: 85mg (3%)

Natural tostitos chips with Yellow Corn by Frito-Lay: Sodium per serving: 100mg (4%), no cholesterol, no trans fat.

Lay's lightly salted potato chips (50% less sodium than Lay's classic potato chips): Sodium per serving: 90mg (4%)

For more detailed information on most of the chips described above, please visit:
http://eatlowsodium.com/osc/crackers-cookies-snacks-chips-c-3_47.html