Sodium, sometimes also called salt, is a mineral that acts as an electrolyte, helping regulate the amount of water in our bodies, and plays a role in nerve and muscle function.
While our bodies need some sodium, it can be harmful when eaten in excess. Too much sodium can worsen high blood pressure, a risk factor for heart disease and stroke.Â
Unfortunately, many of us are overdoing it on sodium in our diets. The FDA estimates that the average American eats over 3,400 mg of sodium per day. The recommended amount is less than 2,300 mg.
Snack foods, particularly savory snacks, are notorious for being high in sodium. Choosing low-sodium snacks is a great way to keep your sodium intake under control, supporting healthy blood pressure. What should you look for when choosing your snacks and what are the best low sodium snacks to eat?Â
What to Look for in Low-Sodium Snacks
A low-sodium snack should contain around 300 mg of sodium or less per serving. If you have high blood pressure, you may want to consider a snack with even less sodium.
One of the best ways to keep the sodium in your snacks in check is to choose minimally processed foods such as fruits, vegetables, lean meats, or whole grains. One way to identify these foods is that if a food doesn’t have a nutrition facts label, it is also likely low in sodium.Â
But we don’t always have fresh foods available. If you look carefully at the nutrition label, you can still find packaged snacks that are low in sodium and can fit into a low-sodium eating pattern.Â
Here are some of our favorite low salt snacks that you can find in the produce section and the snack aisle.Â
Top Low Sodium Snacks
Apple and Natural Peanut Butter
This classic snack is an easy way to keep sodium in check. Regular peanut butter has about 150 mg for 2 tablespoons and an apple has no sodium. If you want to reduce the sodium even more, you can consider choosing low-sodium peanut butter.
Lesser Evil Popcorn
Even though this popcorn says it contains Himalayan sea salt, it is still a low salt snack. Three cups of this popcorn only have 190 mg of sodium. Other snacks by Lesser Evil are similarly low in sodium.
Deviled Eggs
One serving of our deviled eggs (without the suggested toppings) has 186mg of sodium for 2 egg halves. To keep the sodium in check with the toppings, skip the Cornishons (pickles) and Capers.
Chomplings with Sliced Cucumbers
Our Chomplings are the mini version of our meat sticks with only 170 mg of sodium per stick. When paired with a veggie like cucumbers, they make a great, well-balanced low-salt snack.Â
Lightly Salted Mixed Nuts and Raisins
Nuts and raisins are naturally salt-free snacks, but the addition of salt as a flavoring can increase the sodium content. So choose either the unsalted or lightly salted version of your favorite nut for a balanced, filling snack.
Beet Hummus with Veggies
Our delicious and beautiful beet hummus is a low-sodium snack, particularly when paired with veggies like carrot sticks, cucumbers, or celery.Â
Simple Mills Crackers with Flavored Cream Cheese
Simple Mills almond flour crackers have 230 mg of sodium for 17 crackers and cream cheese is 65 mg for 1 tablespoon. Consider a flavored cream cheese like Chive and Onion for a tasty snack.
Banana Chips
Banana chips may be higher in sugar than potato chips, but they are a salt free snack. Just be sure to keep the portions under control, it’s easy to eat too many.
Watermelon, Feta, and Mint Salad
This refreshing salad has 220 mg of sodium per serving. It makes for a great snack on a hot summer day.Â
Smoothie with Spinach, Berries, and Almond Milk
A smoothie is a great nutritious snack that also keeps sodium in check. Feel free to vary the ingredients with your favorite fruits and veggies.
That’s It Fruit Bar
That’s It bars are dried fruit bars with no additional sugar or sodium added. They come in a variety of flavors and make for a tasty low-sodium snack.
Nut Free Trail Mix
This nut free trail mix is a low-sodium snack you can make in a variety of ways. Adding a diced Chomps beef stick will add some sodium, but also a bit of salty flavor to even out the mix.Â
Beef Jerky
Yes, beef jerky is typically high in sodium. But, it doesn’t have to be. We created this list of low sodium beef jerky with lots of different options to choose from.Â
Greek Yogurt with Fruit
Greek yogurt is a great high-protein, low-sodium snack. Top with your favorite diced fruit like berries, pineapple, or peaches for a tasty treat.Â
RX Bar
RX Bars are low-sodium, simply-made snack bars with just a few ingredients such as nuts, seeds, dried fruit, and egg whites. They make for a great portable snack.
What are good snacks for high blood pressure?Â
If you are struggling with high blood pressure, it is essential to keep your sodium low. Speak to your doctor or a registered dietitian about your individual sodium goals. Typically, those with high blood pressure need to aim for 1,500 mg or less of sodium per day, which can be quite challenging.
If your doctor has recommended a low-sodium diet, there are low-salt snacks for high blood pressure you can choose. These will include snacks such as:
- Unsalted nuts and seeds
- Fruit
- Vegetables
- Yogurt
- Unsalted popcorn or pretzels
- Rice cakes
With a little bit of planning ahead and a focus on fruits and vegetables, you can stick with a lower-sodium diet to help manage your blood pressure.Â
Bottom Line: Low-Sodium Snacks
Many of us eat too much sodium, so you need to be aware of how much you are consuming. The easiest way to cut back on sodium is to eat more unprocessed foods, such as fruits, vegetables, lean meats, and whole grains. If you do choose packaged snacks, always check the label for the sodium per serving.
Our Chomps meat sticks, particularly our mini Chomplings, can fit into a low-sodium diet. Even if you choose the full-size sticks, balancing the sodium content by pairing them with fruits or vegetables can still allow you to reach your goals and keep your sodium intake in check.
Sources
FDA. (2024). Sodium in Your Diet. Retrieved from: https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
