13 Low-Sodium Snacks You Will Love!

Low sodium snacks

Do you want to eat low-sodium snacks? Sodium in the blood is a common cause of many health problems. For example, if you have too much, your blood pressure can go up and make you feel bad.

Some people have high sodium levels in their bodies because they eat way too much salt. Therefore, it is essential to eat a low sodium diet if you have high salt levels in your body!

You can satisfy your salt cravings with 13 nutritious snacks. As a result, you won't harm your body, and you'll cut back on sodium intake.

Table of Contents

13 Low-sodium snacks you will love

Unsalty popcorn 

Popcorn is healthy food. You can eat it as a healthy snack too. One cup of popcorn has 31 calories and 1 mg of salt.

Manufacturers use corn as a raw material in many healthy foods, and it is also a good snack. It can help reduce your salt cravings for food.

Popcorn is a good source of protein. Without protein, we cannot build muscle and maintain a healthy immune system.

Homemade popcorn is a snack that you can make. You can have it with butter. It's tasty and good. But homemade popcorn also helps you feel full, so you don't eat salty snacks like potato chips.

You can add a type of yeast to your popcorn, which you can buy at a health food store. It will have a salty taste, just like salt would have.

Some people coat their popcorn with dried herbs for a unique flavor. These flavors make popcorn a satisfying snack.

Fresh fruit 

Not many things taste better than fresh fruit, like bananas or strawberries. They have very little sodium (less than 1 mg).

These fruits and many others will make you feel full and less hungry. They will also help you not want salty foods that can hurt your body.

In addition, they can help fight high blood pressure. High blood pressure is a symptom of people who eat salty food.

Fruit and vegetable smoothies 

Fruit is good for controlling salty food cravings. But when you add vegetables, you have a weapon against salt craving on your hands!

Fruit and vegetable smoothies are a great way to feel full and get the vitamins and minerals your body needs. So drink them when you're hungry.

To make the best smoothie, you need to blend greens like kale with leafy greens like lettuce. You can also add natural peanut butter, strawberries, bananas, and avocados.

The smoothie will be healthy because it has less than 20 mg of sodium per glass.


We have discovered that soybeans or edamame are healthy snacks. They taste good and help your body.

One cup of edamame contains only 9 mg of salt. If you want to add more salt, use Celtic or Himalayan salt.

Himalaya salt is good for you. It can help lower sodium levels in your blood, so it is tasty and healthy. In addition, edamame contains essential nutrients like protein and iron that are important for your body.

You also get vitamins like C, which helps fight infections and strengthen your immune system.

Unsalted nuts 

Nuts are naturally salty and can help alleviate cravings for excessively salty meals. So the next time you want a salty snack, try eating natural nuts without adding salt.

There is only 1 mg of sodium in one cup of natural roasted almonds. Aside from your favorite flavor, these nuts and other varieties include healthy fats that assist build the heart and contribute to overall bodily health.

Protein bars

Protein bars are excellent sources of quick energy. Choose ones that are high in fiber and low in fat.

The bars are rich in protein, which helps strengthen your immune system. In addition, the high fiber content will prevent hunger pangs, and it will help you feel full longer.

Related: "How much fiber per day? (Here's how much you really need)."

Kale Chips 

Kale contains large amounts of vitamin K that help absorb calcium and make your bones stronger. This vitamin protects you against osteoporosis and injury.

Kale has become popular in recent years. It is healthy, and many people eat it daily.

One cup of kale contains 25 mg of sodium. You can make chips with this vegetable.

  1. You put the leaves on a baking sheet, and you drizzle them with oil, and you put spices on them.
  2. Bake at 250 degrees for 10-12 minutes.
  3. Then let them cool, and eat as a snack.

Kale chips will be a crunchy and delicious snack that can help you control your cravings.

Apple Peanut Butter 

There are two kinds of peanut butter: salty and other is not. When you mix it with apple, it tastes good and helps control your craving for salty food. 

Peanut butter is healthy. It has 3 mg of sodium, and a medium apple has 2 mg. So there is only 5 mg of sodium in peanut butter and apples.

An apple and peanut butter together give you a feeling of fullness because they contain fiber and protein. You won't need to reach your salt shaker.

Roasted Chickpeas 

Instead of buying roasted and seasoned chickpeas filled with salt, you can easily make them at home. First, take an unsalted can of chickpeas and put them in the oven.

Add some oil (avocado or coconut) with spices like paprika, curry, or cumin on top.

Half a cup of chickpeas contains only 24 mg of sodium and will help your body get rid of the bad things it does not need. And, you will get antioxidants that help repair cells and keep your immune system strong.


Hummus is a favorite dip among vegans and non-vegans alike. Chickpeas are used to make it. They're healthy since they have low fat, protein, and salt content!

Make hummus sandwiches. This snack is an excellent food because it doesn't cost so much money and you are not losing your health.

If you buy the ready-made hummus, make sure that it has a very low sodium content. Remember, you want to reduce your salt intake.

Artichoke hearts with lemon juice 

Artichoke is a food that many people eat. You can eat it without cooking, and you have to put lemon juice on it.

You can buy canned artichoke hearts without added salt in stores. Instead, cut them up and add some lemon juice to make an unusual snack.

Artichoke is suitable for people with high blood pressure because it can lower it. It also helps with constipation and balancing sugar levels in your body.

In addition to the benefits, you also get a snack. These snacks are naturally salty and delicious.

Celery and carrot sticks with Greek yogurt dip 

Eat Greek yogurt mixed with crushed garlic and carrots or other vegetables to have fewer cravings.

It will help you not need as much salt when you get an itch of saltiness. You can also benefit from all the other ingredients in the snack that you made.

Carrots are full of beta-carotene, which improves your eyesight. Celery is good because it quenches thirst and provides you with dietary fiber for regular bowel movements.

Yogurt that has protein will make your body healthy. Also, garlic helps to make this yogurt taste better.

I'll leave you with a YouTube video about low-sodium foods available at the grocery store.

Frequently asked questions

How much salt is enough?

The World Health Organization (WHO) recommends that adults have 2 grams of sodium (5 g of salt) or 1 teaspoon per day. However, if you are hypertensive, you have to reduce your daily sodium intake to only 1/2 teaspoon.

Related: "How much sodium per day? 5 Dietary tips to reduce salt intake."

How can you reduce sodium in your diet?

One of the most effective methods to reduce salt in your diet without noticing is to add various seasonings to your meals. Herbs, vinegar, lemon juice, and pepper, as well as a variety of spices, can assist you in forgetting about salt.

Avoid crackers or pita chips that are salted, and do not eat salty food. Instead, eat more fresh or freshly steamed vegetables as a snack instead of salty snacks such as potato chips or pretzels.

Related: "How much natural sugar per day should you eat? (Why it matters)"

The bottom line

With the help of these 13 low-sodium snacks, you can still enjoy your favorite flavors without worrying about increasing your blood pressure.

Don't forget to read our other articles on managing high blood pressure and heart disease risk with food choices.

If you have any feedback or questions for us, please send them over! We would love to hear from you.

DISCLAIMER: buildyourbody.org does not provide medical advice, examination, and diagnosis.

Medically reviewed and approved by Nataniel Josue M D.