Low Sodium Snacks: 15 Best Heart-Healthy Options for 2026

I'll be honest with you: I don't subscribe to the mainstream narrative that sodium is the enemy. Sodium is an essential electrolyte, critical for nerve function, muscle contraction, hydration, and energy. The blanket advice to restrict sodium ignores the fact that many people, especially active individuals, actually need more salt, not less. I've personally found that adequate sodium intake supports my energy levels and overall performance. That said, I understand why you're here. Maybe your doctor has flagged water retention issues, you're managing a specific health condition like kidney disease or heart failure, or you have a genuine electrolyte imbalance that requires temporary sodium reduction. Whatever your reason, I'm not here to argue with your medical situation, I'm here to help you find the best low-sodium snacks that actually taste good and use quality ingredients. Below you'll find 15 genuinely low-sodium options (under 140mg per serving) that don't compromise on taste or ingredient quality. Each has been analyzed for sodium content, overall nutrition, and practical snackability. If you're restricting sodium, these are your best options.

Quick Comparison: Best Low Sodium Snacks

Understanding Sodium: The Full Picture

Before diving into low-sodium snacks, let's get the complete picture on sodium, not just the fear-based messaging you've probably heard. Sodium Is Essential: Sodium is one of the body's primary electrolytes. It regulates fluid balance, enables nerve impulse transmission, and is required for muscle contraction, including your heart. Without adequate sodium, you'd experience fatigue, muscle cramps, headaches, and cognitive impairment. Athletes and active people often need significantly more sodium than sedentary individuals. When Low-Sodium Makes Sense: That said, certain medical conditions genuinely benefit from sodium restriction. If you have congestive heart failure, kidney disease, liver cirrhosis with ascites, or certain types of hypertension that are salt-sensitive (estimated at about 25-50% of hypertension cases), your doctor may have good reason to recommend sodium reduction. In these cases, managing sodium intake can reduce fluid retention and ease the burden on compromised organs. The Real Problem Isn't Salt: In my view, the bigger issue with high-sodium packaged snacks isn't the sodium itself, it's the processed junk that comes with it. Seed oils, preservatives, artificial flavors, and refined carbohydrates are the real culprits in most "salty snacks." When you choose whole food snacks (even salted ones), you're getting nutrition along with your sodium. Know Your Own Body: If you're active, sweat regularly, and don't have diagnosed cardiovascular or kidney issues, aggressive sodium restriction may leave you feeling worse, not better. Work with your healthcare provider and pay attention to how your body actually responds, not just what the standard guidelines say.

Top 15 Low Sodium Snacks (Ranked by Sodium Content)

1. Fresh Apple with Unsalted Almond Butter - Zero Sodium Champion

Sodium: 0mg | Calories: 200 | Protein: 7g | Fiber: 5g Nature's perfect snack combination delivers zero sodium from whole, unprocessed ingredients. A medium apple (0mg sodium) with 2 tablespoons of unsalted almond butter (0mg sodium) provides fiber, protein, and healthy fats that keep you satisfied for hours. Why It Works for Low-Sodium Diets: This combination proves you don't need salt for satisfying snacking. The apple's natural sweetness and the almond butter's rich, creamy texture create flavor depth without any added sodium. The fiber and protein combination stabilizes blood sugar and extends satiety. Practical Application: Pre-slice apples and store in water with lemon juice to prevent browning. Keep single-serve almond butter packets in your desk, car, or bag for on-the-go pairing. Diet Compatibility: Vegan, paleo, whole food, gluten-free, dairy-free Check Price on Amazon

2. LÄRABAR Original Bars - Best Minimal Ingredient Bar

Sodium: 10mg | Calories: 200 | Protein: 4g | Fiber: 4g | Sugar: 18g LÄRABAR pioneered the minimal-ingredient bar category with recipes using just dates, nuts, and sometimes spices. The Cashew Cookie flavor contains only 2 ingredients: dates and cashews. With just 10mg sodium (0.4% daily value), these bars prove that simplicity delivers both taste and heart health. Why It Works for Low-Sodium Diets: Dates and nuts are naturally sodium-free whole foods. No preservatives, no sodium-based flavor enhancers, no hidden salt. The natural sugars from dates satisfy sweet cravings without the blood pressure impact of processed snacks. Practical Application: Keep these in your desk drawer, gym bag, or car. The date base means they don't melt or spoil quickly. Best flavors for lowest sodium: Cashew Cookie (10mg), Apple Pie (10mg), Lemon Bar (10mg). Diet Compatibility: Vegan, paleo, gluten-free, dairy-free, soy-free, kosher Check Price on Amazon

3. Bare Baked Crunchy Apple Chips - Best Crunchy Option

Sodium: 0mg | Calories: 100 | Protein: 0g | Fiber: 3g | Sugar: 20g Bare Apple Chips contain exactly one ingredient: apples. Slowly baked to crunchy perfection without any added oils, salt, or preservatives. The result is a chip-like texture with zero sodium, perfect for satisfying that crispy, crunchy craving without the cardiovascular impact of regular chips. Why It Works for Low-Sodium Diets: Single-ingredient simplicity means zero opportunity for hidden sodium. The dehydration process concentrates the apple's natural sweetness, creating satisfying flavor through whole food rather than added salt. One serving provides more crunch and satisfaction than you'd expect from a zero-sodium snack. Practical Application: Perfect replacement for potato chips and crackers. The shelf-stable format lasts months. Try the Granny Smith variety for a more tart option or Fuji for sweeter. Pairs well with unsalted nut butter for added protein. Diet Compatibility: Vegan, paleo, whole food, gluten-free, nut-free Check Price on Amazon

4. GoMacro MacroBar - Best Organic Plant-Based

Sodium: 10mg | Calories: 270 | Protein: 11g | Fiber: 3g | Sugar: 11g GoMacro bars deliver substantial nutrition with minimal sodium, just 10mg per bar. USDA Organic certified with plant-based protein from brown rice and pea protein. The balanced macros (11g protein, 37g carbs, 8g fat) provide sustained energy without the sodium spike of most protein bars. Why It Works for Low-Sodium Diets: Most protein bars contain 150-300mg sodium for flavor and preservation. GoMacro achieves satisfying taste through organic maple syrup, coconut, and nut butters instead of salt. At only 10mg sodium, you could eat three of these and still have less sodium than one typical protein bar. Practical Application: Ideal for meal replacement when you need substantial fuel without the sodium. The Cashew Caramel and Sunflower Butter + Chocolate flavors are particularly low in sodium. Store at room temperature; no refrigeration needed. Diet Compatibility: Vegan, organic, gluten-free, soy-free, kosher Check Price on Amazon

5. Wonderful Unsalted Almonds - Best Whole Food Protein

Sodium: 0mg | Calories: 170 | Protein: 6g | Fiber: 3g | Sugar: 1g Raw, unsalted almonds deliver 6g protein and 3g fiber with zero sodium per ounce serving. The key is "unsalted", regular roasted almonds contain 75-95mg sodium. Almonds also provide magnesium (20% DV), which actually helps relax blood vessel walls and may lower blood pressure. Why It Works for Low-Sodium Diets: Nuts in their natural state are sodium-free whole foods. The protein and fiber create excellent satiety, while the healthy fats (mostly monounsaturated) support cardiovascular health. Studies show daily almond consumption can reduce LDL cholesterol by 5-10%. Practical Application: Portion into 1oz servings (about 23 almonds) to control calories while maintaining zero sodium. The crunch satisfies snack cravings, and portability makes them perfect for desk drawers and bags. Toast lightly at home for enhanced flavor without added salt. Diet Compatibility: Vegan, paleo, keto-friendly, whole food, gluten-free Check Price on Amazon

6. That's It Fruit Bars - Best Two-Ingredient Option

Sodium: 0mg | Calories: 100 | Protein: 1g | Fiber: 3g | Sugar: 22g That's It bars contain exactly two ingredients: apples + one other fruit. No added sugars, no preservatives, no salt, just pressed and dried fruit. The Apple + Mango, Apple + Blueberry, and Apple + Cherry varieties all clock in at 0mg sodium. Why It Works for Low-Sodium Diets: When your ingredient list is "apples, mangoes", that's it, there's no room for hidden sodium. The bars are naturally sweet from concentrated fruit sugars, satisfying without any salt. Perfect for those who want absolute certainty about what they're eating. Practical Application: Excellent for kids' lunchboxes (no allergen concerns) or as a portable fruit serving. The flat bar format fits in pockets and doesn't crumble. Refrigerate for a chewier texture or freeze for a candy-like treat. Diet Compatibility: Vegan, paleo, whole food, gluten-free, nut-free, allergy-friendly Check Price on Amazon

7. Solely Organic Fruit Jerky - Best Chewy Fruit Option

Sodium: 0mg | Calories: 80 | Protein: 0g | Fiber: 2g | Sugar: 15g Solely creates fruit jerky from a single ingredient: organic fruit. Slowly dried to create a chewy, jerky-like texture without any added sugars, oils, or sodium. The Mango, Pineapple, and Banana varieties offer zero sodium while satisfying the desire for something chewy and sweet. Why It Works for Low-Sodium Diets: Traditional jerky is one of the highest-sodium snacks (300-700mg per serving). Fruit jerky provides the same satisfying chewy texture with zero sodium, a direct swap that saves hundreds of milligrams of sodium per snack. Practical Application: Perfect for road trips, hiking, or any situation where you'd normally reach for meat jerky. The organic certification and single-ingredient simplicity appeal to clean-eating priorities. Stores well without refrigeration. Diet Compatibility: Vegan, organic, paleo, whole food, gluten-free Check Price on Amazon

8. Hu Dark Chocolate Bars - Best Low-Sodium Chocolate

Sodium: 0mg | Calories: 180 | Protein: 2g | Fiber: 3g | Sugar: 10g Hu chocolate bars are made with organic cacao, coconut sugar, and cocoa butter, no refined sugar, no dairy, and crucially, no added sodium. Most chocolate contains 20-50mg sodium per serving; Hu delivers rich chocolate satisfaction with zero sodium impact. Why It Works for Low-Sodium Diets: Chocolate cravings are real, and denying them often leads to worse choices. Hu provides a legitimate chocolate indulgence that fits strict low-sodium requirements. The higher cacao content (70%) means more antioxidants and less sugar than milk chocolate. Practical Application: Keep a bar in the freezer for portion control, cold chocolate breaks into satisfying pieces and takes longer to eat. The Simple Dark Chocolate and Almond Butter varieties are the lowest sodium options. One or two squares (about 45 calories) satisfies most chocolate cravings. Diet Compatibility: Vegan, paleo, gluten-free, dairy-free, soy-free Check Price on Amazon

9. Justin's Classic Almond Butter Squeeze Packs - Best Portable Protein

Sodium: 0mg | Calories: 190 | Protein: 7g | Fiber: 3g | Sugar: 2g Justin's squeeze packs contain just dry roasted almonds, no added salt, oil, or sugar. Each 1.15oz packet delivers 7g protein and 0mg sodium in a portable, shelf-stable format. The squeeze pack design means no spoon required and no mess. Why It Works for Low-Sodium Diets: Most nut butters contain 65-150mg sodium per serving for flavor. Justin's unsalted version proves you can have the creamy, satisfying nut butter experience without any sodium. The protein and healthy fats create genuine satiety. Practical Application: Pair with apple slices, banana, or celery for a complete low-sodium snack. The individual packets eliminate portioning guesswork and prevent double-dipping into a jar. Perfect for desk drawers, gym bags, and travel. Diet Compatibility: Vegan, paleo, keto-friendly, gluten-free, dairy-free Check Price on Amazon

10. Lesser Evil Organic Popcorn (No Salt) - Best Volume Snacking

Sodium: 0mg | Calories: 120 | Protein: 2g | Fiber: 2g | Sugar: 0g Lesser Evil makes organic popcorn with coconut oil and no added salt. The "No Salt No Oil" variety has zero sodium while still delivering the light, crunchy satisfaction that makes popcorn a beloved snack. The organic, non-GMO corn pops into a generous serving for minimal calories. Why It Works for Low-Sodium Diets: Regular popcorn is a sodium bomb, movie theater popcorn contains 600-1,200mg per bag. This no-salt version gives you the same snacking experience with zero sodium. The high volume-to-calorie ratio means you can eat a satisfying amount without overdoing calories or sodium. Practical Application: Add your own flavoring with nutritional yeast (cheese-like taste), cinnamon, or herbs. The pre-popped format means no microwave bags with their hidden sodium. A 4-cup serving provides substantial snacking volume for 120 calories and 0mg sodium. Diet Compatibility: Vegan, organic, gluten-free, whole grain Check Price on Amazon

11. Wasa Light Rye Crispbread - Best Low-Sodium Cracker

Sodium: 25mg | Calories: 60 | Protein: 2g | Fiber: 4g | Sugar: 0g Wasa Light Rye crackers contain just 25mg sodium per two-cracker serving, dramatically lower than most crackers (150-250mg). Made with whole grain rye for 4g fiber per serving, these provide the cracker crunch for dipping and topping without the sodium overload. Why It Works for Low-Sodium Diets: Crackers are typically a sodium minefield. Wasa achieves crispy, satisfying texture with minimal salt by relying on the natural flavor of whole grain rye. The high fiber content creates genuine fullness, so you eat fewer crackers anyway. Practical Application: Top with unsalted almond butter, avocado, or hummus (choose low-sodium versions). The substantial cracker holds up to toppings without breaking. Each cracker is 30 calories and 12.5mg sodium, controlled, measurable snacking. Diet Compatibility: Vegan, whole grain, high fiber Check Price on Amazon

12. Simple Mills Almond Flour Crackers (Sea Salt) - Best Grain-Free Cracker

Sodium: 115mg | Calories: 150 | Protein: 3g | Fiber: 2g | Sugar: 0g Simple Mills uses almond flour instead of refined grains, creating crackers with 115mg sodium per serving, well under the 140mg low-sodium threshold. The clean ingredient list includes just almonds, sunflower seeds, flax, and sea salt. No preservatives or hidden sodium sources. Why It Works for Low-Sodium Diets: Most grain-free/paleo crackers actually contain more sodium than regular crackers for flavor. Simple Mills achieves great taste with minimal salt by relying on the natural nuttiness of almond flour. Transparent ingredients mean no sodium surprises. Practical Application: Excellent base for cheese (low-sodium varieties), guacamole, or as soup accompaniment. The almond flour base provides protein and healthy fats absent from grain-based crackers. Stores well in the pantry once opened if resealed properly. Diet Compatibility: Paleo, grain-free, gluten-free, vegetarian Check Price on Amazon

13. Siete Grain-Free Tortilla Chips (No Salt) - Best Low-Sodium Chip

Sodium: 0mg | Calories: 140 | Protein: 1g | Fiber: 2g | Sugar: 0g Siete's No Salt tortilla chips are made with cassava flour and avocado oil, delivering the chip experience with zero sodium. While most tortilla chips contain 100-200mg sodium, these provide the crunchy, dippable satisfaction without any cardiovascular impact. Why It Works for Low-Sodium Diets: Chips are typically forbidden on low-sodium diets, but Siete's no-salt version changes the game. The cassava flour creates authentic chip texture and taste, while avocado oil adds richness that would normally come from salt. You can actually enjoy chips and salsa again. Practical Application: Pair with fresh salsa (check sodium content) or homemade guacamole for a complete snack. The sturdy chips hold up to thick dips without breaking. A revelation for anyone who thought they'd never eat chips again on a low-sodium diet. Diet Compatibility: Vegan, paleo, grain-free, gluten-free, dairy-free Check Price on Amazon

14. Skinny Pop (Lightly Salted) - Best Light Salt Option

Sodium: 75mg | Calories: 150 | Protein: 2g | Fiber: 3g | Sugar: 0g When zero sodium feels too restrictive, Skinny Pop's Lightly Salted variety offers a compromise at just 75mg sodium per serving, half the sodium of regular popcorn. Made with just popcorn, sunflower oil, and salt, this is volume snacking with controlled sodium. Why It Works for Low-Sodium Diets: Sometimes you need a little salt for satisfaction. At 75mg per 3.5-cup serving, you're getting meaningful flavor with minimal cardiovascular impact. The light salt enhances the corn flavor without overwhelming it. Practical Application: A solid stepping-stone if transitioning from high-sodium snacking habits. The familiar taste satisfies while training your palate to appreciate lower salt levels. Eventually, you may find even this tastes salty as your sensitivity recalibrates. Diet Compatibility: Vegan, gluten-free, whole grain, non-GMO Check Price on Amazon

15. Banana with Unsalted Peanut Butter - Best Classic Combo

Sodium: 0mg | Calories: 290 | Protein: 8g | Fiber: 4g | Sugar: 18g The classic banana-peanut butter combination delivers zero sodium when you use unsalted peanut butter. One medium banana (1mg sodium) with 2 tablespoons unsalted peanut butter (0mg sodium) creates a satisfying snack with 8g protein, 4g fiber, and potassium that actually helps lower blood pressure. Why It Works for Low-Sodium Diets: Potassium and sodium work together to regulate blood pressure, potassium relaxes blood vessel walls while sodium constricts them. Bananas are one of the best potassium sources (422mg per medium banana). This snack actively supports cardiovascular health rather than just avoiding harm. Practical Application: Slice banana and top with peanut butter, or eat whole and dip. Freeze overripe bananas for a more dessert-like texture. Add cinnamon for extra flavor without sodium. This combination satisfies sweet cravings while providing substantial nutrition. Diet Compatibility: Vegan, whole food, gluten-free, dairy-free Check Price on Amazon

Low Sodium Snacking Tips

Read Labels Carefully: "Reduced sodium" doesn't mean low sodium, it just means 25% less than the original, which could still be 200+ mg. Look for "low sodium" (140mg or less) or "very low sodium" (35mg or less). Better yet, choose whole foods with no label at all. Recalibrate Your Palate: Research shows taste preferences adapt within 2-3 weeks of reduced sodium intake. Foods that initially taste bland become satisfying as your sodium sensitivity increases. Push through the adjustment period, it gets easier. Boost Flavor Without Salt: Use citrus juice, vinegar, herbs, spices, and aromatics (garlic, onion) to create flavor complexity. A squeeze of lemon can make unsalted food taste more complete by activating similar taste receptors as salt. Plan for Potassium: Increasing potassium intake helps counterbalance sodium's effects on blood pressure. Bananas, oranges, potatoes, and leafy greens are potassium powerhouses. Aim for 4,700mg potassium daily while keeping sodium under 2,300mg.

Frequently Asked Questions

What qualifies as a low sodium snack?

According to FDA guidelines, a "low sodium" food contains 140mg or less per serving. "Very low sodium" means 35mg or less, and "sodium-free" means less than 5mg per serving. For heart health, aim for snacks with under 200mg sodium. Most snacks in this guide contain under 50mg, with many at 0mg.

How much sodium should you have per day?

The American Heart Association recommends no more than 2,300mg of sodium per day, with an ideal limit of 1,500mg for most adults, especially those with high blood pressure. Most Americans consume over 3,400mg daily, primarily from processed foods and snacks. If you're snacking 2-3 times daily, keeping each snack under 100mg sodium helps preserve your budget for meals.

What snacks are naturally low in sodium?

Fresh fruits (apples, bananas, berries), unsalted nuts, plain vegetables, air-popped popcorn without salt, plain yogurt, and fruit-and-nut bars made with dates are naturally low in sodium. These whole foods typically contain less than 10mg sodium per serving. The less processing, the less sodium.

Are nuts high in sodium?

Raw and unsalted nuts are very low in sodium, typically 0-5mg per ounce. However, salted nuts can contain 150-200mg sodium per serving. Always choose "unsalted" or "no salt added" varieties for a low-sodium diet. The difference between salted and unsalted is often 200+ mg per serving.

What chips are lowest in sodium?

The lowest sodium chip options include unsalted tortilla chips (0-10mg), unsalted potato chips (0-5mg), and fruit chips like apple chips (0mg). Siete makes excellent no-salt tortilla chips. Some brands offer "lightly salted" versions with 50-80mg sodium versus 150-200mg in regular chips.

How does sodium affect blood pressure?

Excess sodium causes the body to retain water, increasing blood volume and putting pressure on blood vessel walls. The kidneys work harder to filter the excess, and over time, this strain damages the cardiovascular system. Research shows that reducing sodium intake by 1,000mg daily can lower blood pressure by 5-6 mmHg in people with hypertension, equivalent to the effect of some blood pressure medications.