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Low-sodium foods

722 USDA reference foods have 140 mg or less in a typical portion, FDA's "low sodium" line (21 CFR 101.61(b)(4)); 21 of them have none at all (listed by the most protein in the portion), then the rest by amount.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Watching your blood pressure? MedlinePlus: healthy adults should limit sodium to 2,300 mg a day, and adults with high blood pressure to no more than 1,500 mg (MedlinePlus, Sodium in diet, read 2026-09-30). The Daily Value on labels is 2,300 mg.

Which foods have the least sodium per portion?

  1. 1
    Navy beans
    Beans, navy, mature seeds, cooked, boiled, without salt · 1 cup (182 g)
    0mg0% DV · 0 mg per 100 g
  2. 2
    White rice
    Rice, white, medium-grain, enriched, cooked · 1 cup (186 g)
    0mg0% DV · 0 mg per 100 g
  3. 3
    Hazelnuts
    Nuts, hazelnuts or filberts · 1 oz (21 whole kernels) (28 g)
    0mg0% DV · 0 mg per 100 g
  4. 4
    Gluten-free pasta
    Pasta, gluten-free, corn, cooked · 1 cup (140 g)
    0mg0% DV · 0 mg per 100 g
  5. 5
    0mg0% DV · 0 mg per 100 g
  6. 6
    Matzo crackers
    Crackers, matzo, plain · 1 matzo (28 g)
    0mg0% DV · 0 mg per 100 g
  7. 7
    Pecans
    Nuts, pecans · 1 oz (19 halves) (28 g)
    0mg0% DV · 0 mg per 100 g
  8. 8
    Green beans
    Green beans, raw · 1 cup (100 g)
    0mg0% DV · 0 mg per 100 g
  9. 9
    Acorns
    Nuts, acorns, raw · 1 oz (28 g)
    0mg0% DV · 0 mg per 100 g
  10. 10
    Sweet cherries
    Cherries, sweet, raw · 1 serving (140 g)
    0mg0% DV · 0 mg per 100 g
  11. 11
    Nectarines
    Nectarines, raw · 1 serving (140 g)
    0mg0% DV · 0 mg per 100 g
  12. 12
    Yellow peaches
    Peaches, yellow, raw · 1 serving (147 g)
    0mg0% DV · 0 mg per 100 g
  13. 13
    Oranges
    Oranges, raw, all commercial varieties · 1 fruit (2-5/8" dia) (131 g)
    0mg0% DV · 0 mg per 100 g
  14. 14
    Plums
    Plums, raw · 1 serving (151 g)
    0mg0% DV · 0 mg per 100 g
  15. 15
    Berries
    Berries, NFS · 1 cup (150 g)
    0mg0% DV · 0 mg per 100 g
  16. 16
    Bananas
    Bananas, ripe and slightly ripe, raw · 1 Banana Peeled (115 g)
    0mg0% DV · 0 mg per 100 g
  17. 17
    Grapefruit
    Grapefruit, raw, pink and red and white, all areas · 0.5 medium (approx 4" dia) (128 g)
    0mg0% DV · 0 mg per 100 g
  18. 18
    White grapefruit
    Grapefruit, raw, white, Florida · 0.5 fruit (3-3/4" dia) (118 g)
    0mg0% DV · 0 mg per 100 g
  19. 19
    Pears
    Pears, asian, raw · 1 fruit 2-1/4" high x 2-1/2" dia (122 g)
    0mg0% DV · 0 mg per 100 g
  20. 20
    Apples, raw, without skin
    1 medium (3" dia) (161 g)
    0mg0% DV · 0 mg per 100 g
  21. 21
    Apple
    Apple, raw · 1 medium (200 g)
    0mg0% DV · 0 mg per 100 g
  22. 22
    Hungarian peppers
    Peppers, hungarian, raw · 1 pepper (27 g)
    0.3mg0% DV · 1.0 mg per 100 g
  23. 23
    Peanuts
    Peanuts, valencia, raw · 1 oz (28 g)
    0.3mg0% DV · 1.0 mg per 100 g
  24. 24
    Almonds
    Nuts, almonds, oil roasted, without salt added · 1 oz (22 whole kernels) (28 g)
    0.3mg0% DV · 1.0 mg per 100 g
  25. 25
    Pistachio nuts
    Nuts, pistachio nuts, raw · 1 oz (49 kernels) (28 g)
    0.3mg0% DV · 1.0 mg per 100 g
  26. 26
    Sesame butter
    Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) · 1 oz (28 g)
    0.3mg0% DV · 1.0 mg per 100 g
  27. 27
    Lotus seeds
    Seeds, lotus seeds, raw · 1 oz (28 g)
    0.3mg0% DV · 1.0 mg per 100 g
  28. 28
    Rice
    Cereals ready-to-eat, rice, puffed, fortified · 0.5 oz (14 g)
    0.4mg0% DV · 3.0 mg per 100 g
  29. 29
    Figs
    Figs, raw · 1 medium (2-1/4" dia) (50 g)
    0.5mg0% DV · 1.0 mg per 100 g
  30. 30
    Walnuts
    Nuts, walnuts, english · 1 oz (14 halves) (28 g)
    0.6mg0% DV · 2.0 mg per 100 g
  31. 31
    Chestnuts
    Nuts, chestnuts, chinese, boiled and steamed · 1 oz (28 g)
    0.6mg0% DV · 2.0 mg per 100 g
  32. 32
    Wheat
    Cereals ready-to-eat, wheat, puffed, fortified · 0.5 oz (14 g)
    0.6mg0% DV · 4.0 mg per 100 g
  33. 33
    Cereal
    Cereal, shredded wheat, flavored · 1 prepackaged single serving (30 g)
    0.6mg0% DV · 2.0 mg per 100 g
  34. 34
    Coconut cream
    Nuts, coconut cream, raw (liquid expressed from grated meat) · 1 tbsp (15 g)
    0.6mg0% DV · 4.0 mg per 100 g
  35. 35
    Tomatillos
    Tomatillos, raw · 0.5 cup, chopped or diced (66 g)
    0.7mg0% DV · 1.0 mg per 100 g
  36. 36
    Maitake mushrooms
    Mushrooms, maitake, raw · 1 cup diced (70 g)
    0.7mg0% DV · 1.0 mg per 100 g
  37. 37
    0.7mg0% DV · 5.0 mg per 100 g
  38. 38
    Rice cakes
    Snacks, rice cakes, brown rice, buckwheat, unsalted · 2 cakes (18 g)
    0.7mg0% DV · 4.0 mg per 100 g
  39. 39
    Clementines
    Clementines, raw · 1 fruit (74 g)
    0.7mg0% DV · 1.0 mg per 100 g
  40. 40
    Taro shoots
    Taro shoots, raw · 1 shoot (83 g)
    0.8mg0% DV · 1.0 mg per 100 g
  41. 41
    Taro leaves
    Taro leaves, raw · 1 cup (28 g)
    0.8mg0% DV · 3.0 mg per 100 g
  42. 42
    Sunflower seeds
    Sunflower seeds, plain, unsalted · 1 oz, without shell (28 g)
    0.9mg0% DV · 3.0 mg per 100 g
  43. 43
    Sunflower seed butter
    Seeds, sunflower seed butter, without salt · 1 oz (28 g)
    0.9mg0% DV · 3.0 mg per 100 g
  44. 44
    Sunflower seed kernels
    Seeds, sunflower seed kernels, toasted, without salt · 1 oz (28 g)
    0.9mg0% DV · 3.0 mg per 100 g
  45. 45
    Popcorn
    Snacks, popcorn, home-prepared, oil-popped, unsalted · 1 oz (28 g)
    0.9mg0% DV · 3.0 mg per 100 g
  46. 46
    Summer squash
    Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt · 0.5 cup slices (90 g)
    0.9mg0% DV · 1.0 mg per 100 g
  47. 47
    Chicory
    Chicory, witloof, raw · 0.5 cup (45 g)
    0.9mg0% DV · 2.0 mg per 100 g
  48. 48
    Eggplant
    Eggplant, cooked, boiled, drained, without salt · 1 cup (1" cubes) (99 g)
    1.0mg0% DV · 1.0 mg per 100 g
  49. 49
    Avocados
    Avocados, raw, Florida · 1 serving (50 g)
    1.0mg0% DV · 2.0 mg per 100 g
  50. 50
    Sweet corn
    Corn, sweet, yellow, cooked, boiled, drained, without salt · 1 ear medium (6-3/4" to 7-1/2" long) (103 g)
    1.0mg0% DV · 1.0 mg per 100 g

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much sodium a day, by age and sex

The Dietary Guidelines set sodium as a limit to stay under, not a goal: 2,300 mg for women and 2,300 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-31,200 mg1,200 mg
4-81,500 mg1,500 mg
9-131,800 mg1,800 mg
14-182,300 mg2,300 mg
19-302,300 mg2,300 mg
31-502,300 mg2,300 mg
51 and older2,300 mg2,300 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodSodium per 100 gIn the portion ranking
Pears, asian, raw0 mgranked 19
Rice, white, medium-grain, enriched, cooked0 mgranked 2
Pasta, gluten-free, corn, cooked0 mgranked 4
Oranges, raw, all commercial varieties0 mgranked 13
Beans, navy, mature seeds, cooked, boiled, without salt0 mgranked 1
Nuts, pecans0 mgranked 7
Nectarines, raw0 mgranked 11
Peaches, yellow, raw0 mgranked 12

Source: USDA FoodData Central, April 30, 2026 release.

Sodium: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov