Key Takeaways
Most people are eating way more sodium than they realize, and snack foods are one of the biggest culprits. The good news is that cutting back does not mean sacrificing flavor.
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The FDA recommends less than 2,300 mg of sodium per day, but the average American is consuming over 3,400 mg. Your snack choices can make a real dent in closing that gap.
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Look for snacks with 5% daily value of sodium or less per serving. When in doubt, minimally processed foods like fruits, vegetables, and lean proteins are almost always your safest bet.
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Chomps Chomplings are a great on-the-go option with only 170 mg of sodium per stick, especially when paired with fresh veggies like cucumber slices for a satisfying snack.
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You do not need to overhaul your entire diet to snack smart. Simple swaps like unsalted nuts, fruit bars with no added sodium, and lightly salted popcorn go a long way.
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.
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?
Here are some of our favorite low salt snacks that you can find in the produce section and the snack aisle.
Fresh & Prep-Free Low Sodium Snacks
No cooking required. These snacks with low sodium are ready to eat.
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 great, well-balanced low salt snacks.
Apple and Natural Peanut Butter
These classic low sodium snacks are an easy way to keep your salt intake in check. Regular peanut butter has about 150 mg for 2 tablespoons and apples on their own make great no sodium snacks. If you want to reduce the sodium even more, you can consider choosing low-sodium peanut butter.
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 and you’ll have great healthy low sodium snacks to munch on any time of day.
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.
Greek Yogurt with Fruit
Fruits with greek yogurt are great high protein, low sodium snacks. Top with your favorite diced fruit like berries, pineapple, or peaches for a tasty treat.
Pantry & Packaged Low Sodium Snacks
These shelf-stable options make it easy to snack smart without fresh prep.
Chomps Meat Sticks
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.
Lesser Evil Popcorn
Even though this popcorn says it contains Himalayan sea salt, it’s 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.
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 salt free snacks. Just be sure to keep the portions under control, it’s easy to eat too many.
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 tasty low sodium snacks.
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.
Lightly Salted Mixed Nuts and Raisins
Nuts and raisins are naturally no-sodium 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.
Homemade Snacks With Low Sodium
Here are some simple, easily customizable low sodium snacks.
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.
Smoothie with Spinach, Berries, and Almond Milk
Smoothies are great low salt snacks for keeping sodium in check. Feel free to vary the ingredients with your favorite fruits and veggies.
Nut Free Trail Mix
This nut free trail mix can be a great choice among low salt snacks because you can make them 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.
Brands to Look For
Not all packaged low sodium snacks are created equal. These brands consistently offer options worth keeping on your radar.
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Chomps (Meat sticks and Chomplings)
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Lesser Evil (Popcorn)
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Simple Mills (Almond flour crackers)
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That's It (Fruit bars)
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RX Bar (Protein bars)
4 Tips for Lower Sodium Snacking
Small habit shifts can make a big difference in your daily sodium intake. Keep these in mind when choosing snacks with low sodium.
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Read labels: Aim for 5% Daily Value (DV) or less of sodium per serving.
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Rinse canned foods: Rinsing canned beans or vegetables removes a significant amount of added salt.
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Flavor without salt: Use herbs, spices, garlic powder, or paprika instead of salt.
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Smart pairing: Combine raw veggies with hummus or plain yogurt to add flavor without sodium.
With a little planning, finding low salt snacks that actually taste good is easier than it sounds.
What to Look for in Low-Sodium Snacks
Low salt snacks 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.
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.
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.
What Is the Best Snack for High Blood Pressure?
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-sodium snacks to buy for high blood pressure. These will include snacks such as:
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Unsalted nuts and seeds
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Fruit
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Vegetables
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Yogurt
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Unsalted popcorn or pretzels
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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.
Frequently Asked Questions
What snacks are good sources of protein that are also low in sodium?
Greek yogurt, hard-boiled eggs, Chomps meat sticks, RX Bars, and natural peanut butter are all solid protein-forward, low salt snacks worth keeping on hand.
Are low-sodium snacks healthy?
Yes, in general. Choosing snacks with low sodium supports healthy blood pressure and overall cardiovascular health. Minimally processed options like fruit, vegetables, and lean proteins offer the most nutritional value.
What are good low-sodium snacks to buy?
Some of the best packaged low salt snacks include Lesser Evil Popcorn, Simple Mills Crackers, That's It Fruit Bars, RX Bars, and Chomps Chomplings. Always check the nutrition label and look for options with 300 mg of sodium or less per serving.
Are Chomps meat sticks a low-sodium snack option?
Yes. Chomps Chomplings contain just 170 mg of sodium per stick, making them a great snack with low sodium. Full-size sticks have slightly more, but pairing them with fresh fruit or vegetables helps keep your overall daily intake balanced.
