Foods low in sodium

100 whole foods with the least sodium per serving, from USDA FoodData Central. Foods with none at all are listed first and sorted by overall nutrient density, so the most nutritious sodium-free foods lead.

Sodium is essential in small amounts but most diets contain far more than the 2,300 mg Daily Value, mainly from processed and restaurant food. Whole foods are naturally low in sodium.

Top 10 foods lowest in sodium

Oranges, raw (California, valencias)1 fruit (2-5/8" dia) (121 g) · 59 kcal0 mg0% DV
Grapefruit, raw (pink and red, Florida)0.5 fruit (3-3/4" dia) (123 g) · 37 kcal0 mg0% DV
Beans, navy (mature seeds, cooked, boiled, without salt)1 cup (182 g) · 255 kcal0 mg0% DV
Nuts, hazelnuts or filberts (blanched)1 oz (28 g) · 178 kcal0 mg0% DV
Pasta, gluten-free (corn, cooked)1 cup (140 g) · 176 kcal0 mg0% DV
Pears, asian (raw)1 fruit 2-1/4" high x 2-1/2" dia (122 g) · 51 kcal0 mg0% DV
Plums, raw1 fruit (2-1/8" dia) (66 g) · 30 kcal0 mg0% DV
Nuts, pecans1 oz (19 halves) (28 g) · 196 kcal0 mg0% DV
Cherries, sweet (raw)1 cup, with pits, yields (138 g) · 87 kcal0 mg0% DV
Apples, raw (without skin)1 medium (3" dia) (161 g) · 77 kcal0 mg0% DV

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 2,300 mg.

#	Food	Group	Serving	Sodium (mg)	% Daily Value	Per 100 g	kcal
1	Oranges, raw (California, valencias)	Fruits	1 fruit (2-5/8" dia) (121 g)	0	0%	0	59
2	Grapefruit, raw (pink and red, Florida)	Fruits	0.5 fruit (3-3/4" dia) (123 g)	0	0%	0	37
3	Beans, navy (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (182 g)	0	0%	0	255
4	Nuts, hazelnuts or filberts (blanched)	Nuts and seeds	1 oz (28 g)	0	0%	0	178
5	Pasta, gluten-free (corn, cooked)	Grains	1 cup (140 g)	0	0%	0	176
6	Pears, asian (raw)	Fruits	1 fruit 2-1/4" high x 2-1/2" dia (122 g)	0	0%	0	51
7	Plums, raw	Fruits	1 fruit (2-1/8" dia) (66 g)	0	0%	0	30
8	Nuts, pecans	Nuts and seeds	1 oz (19 halves) (28 g)	0	0%	0	196
9	Cherries, sweet (raw)	Fruits	1 cup, with pits, yields (138 g)	0	0%	0	87
10	Apples, raw (without skin)	Fruits	1 medium (3" dia) (161 g)	0	0%	0	77
11	Butter, Clarified butter (ghee)	Dairy and eggs	1 tbsp (14 g)	0	0%	0	122
12	Litchis, raw	Fruits	1 fruit without refuse (10 g)	0	0%	1	6
13	Strawberries, raw	Fruits	1 medium (1-1/4" dia) (12 g)	0	0%	1	4
14	Dates, deglet noor	Fruits	1 date, pitted (7 g)	0	0%	2	20
15	Mushrooms, shiitake (raw)	Vegetables	1 piece whole (19 g)	0	0%	1	6
16	Dates, medjool	Fruits	1 date, pitted (24 g)	0	0%	1	66
17	Persimmons, native (raw)	Fruits	1 fruit without refuse (25 g)	0	0%	1	32
18	Peppers, hungarian (raw)	Vegetables	1 pepper (27 g)	0	0%	1	8
19	Seeds, sesame butter (tahini, from unroasted kernels (non-chemically removed seed coat))	Nuts and seeds	2 tbsp (28 g)	0	0%	1	170
20	Nuts, almonds	Nuts and seeds	1 oz (23 whole kernels) (28 g)	0	0%	1	164
21	Nuts, pistachio nuts (raw)	Nuts and seeds	1 oz (49 kernels) (28 g)	0	0%	1	159
22	Peanuts, valencia (raw)	Legumes	1 oz (28 g)	0	0%	1	162
23	Nuts, almond butter (plain, without salt added)	Nuts and seeds	2 tbsp (32 g)	0	0%	1	196
24	Tomatillos, raw	Vegetables	1 medium (34 g)	0	0%	1	11
25	Eggplant, raw	Vegetables	1 cup, cubes (82 g)	0	0%	0	20
26	Peanuts, all types (raw)	Legumes	1 oz (28 g)	0	0%	1	161
27	Figs, raw	Fruits	1 medium (2-1/4" dia) (50 g)	0	0%	1	37
28	Soybeans, mature seeds (dry roasted)	Legumes	1 oz (28 g)	1	0%	2	127
29	Nuts, chestnuts (chinese, boiled and steamed)	Nuts and seeds	1 oz (28 g)	1	0%	2	43
30	Parsnips, raw	Vegetables	1 cup slices (133 g)	1	0%	0	100
31	Clementines, raw	Fruits	1 fruit (74 g)	1	0%	1	35
32	Pears, raw (green anjou)	Fruits	1 medium (202 g)	1	0%	0	133
33	Seeds, sunflower seed kernels (oil roasted, without salt)	Nuts and seeds	1 oz (28 g)	1	0%	3	168
34	Apricots, dried (sulfured, stewed, with added sugar)	Fruits	1 oz (28 g)	1	0%	3	32
35	Seeds, sunflower seed butter (without salt)	Nuts and seeds	2 tbsp (32 g)	1	0%	3	197
36	Mushrooms, oyster (raw)	Vegetables	1 cup sliced (86 g)	1	0%	1	28
37	Guavas, common (raw)	Fruits	1 fruit, without refuse (55 g)	1	0%	2	37
38	Currants, red and white (raw)	Fruits	1 cup (112 g)	1	0%	1	63
39	Pumpkin, raw	Vegetables	1 cup (1" cubes) (116 g)	1	0.1%	1	30
40	Lemons, raw (without peel)	Fruits	1 fruit (2-1/8" dia) (58 g)	1	0.1%	2	17
41	Bananas, raw	Fruits	1 medium (7" to 7-7/8" long) (118 g)	1	0.1%	1	105
42	Raspberries, raw	Fruits	1 cup (123 g)	1	0.1%	1	64
43	Beans, snap (green, cooked, boiled, drained, without salt)	Vegetables	1 cup (125 g)	1	0.1%	1	44
44	Limes, raw	Fruits	1 fruit (2" dia) (67 g)	1	0.1%	2	20
45	Seeds, hemp seed (hulled)	Nuts and seeds	1 oz (28 g)	1	0.1%	5	157
46	Butter, without salt	Dairy and eggs	1 tbsp (14 g)	1	0.1%	10	102
47	Blueberries, raw	Fruits	1 cup (148 g)	1	0.1%	1	84
48	Corn, sweet (yellow, cooked, boiled, drained, without salt)	Vegetables	1 cup cut (149 g)	1	0.1%	1	143
49	Blackberries, frozen (unsweetened)	Fruits	1 cup, unthawed (151 g)	2	0.1%	1	97
50	Cherries, sour (red, frozen, unsweetened)	Fruits	1 cup, unthawed (155 g)	2	0.1%	1	71
51	Pineapple, raw (extra sweet variety)	Fruits	1 cup, chunks (165 g)	2	0.1%	1	84
52	Persimmons, japanese (raw)	Fruits	1 fruit (2-1/2" dia) (168 g)	2	0.1%	1	118
53	Peanuts, spanish (oil-roasted, without salt)	Legumes	1 oz (28 g)	2	0.1%	6	164
54	Peanuts, virginia (oil-roasted, without salt)	Legumes	1 oz (28 g)	2	0.1%	6	164
55	Beans, pinto (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (171 g)	2	0.1%	1	245
56	Beans, black (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (172 g)	2	0.1%	1	227
57	Tangerines, (mandarin oranges) (raw)	Fruits	1 medium (2-1/2" dia) (88 g)	2	0.1%	2	47
58	Beans, cranberry (roman) (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (177 g)	2	0.1%	1	241
59	Squash, summer (all varieties, cooked, boiled, drained, without salt)	Vegetables	1 cup, sliced (180 g)	2	0.1%	1	36
60	Carambola, (starfruit) (raw)	Fruits	1 medium (3-5/8" long) (91 g)	2	0.1%	2	28
61	Grapes, american type (slip skin) (raw)	Fruits	1 cup (92 g)	2	0.1%	2	62
62	Kumquats, raw	Fruits	1 fruit without refuse (19 g)	2	0.1%	10	13
63	Rice, brown (medium-grain, cooked)	Grains	1 cup (195 g)	2	0.1%	1	218
64	Alfalfa seeds, sprouted (raw)	Vegetables	1 cup (33 g)	2	0.1%	6	8
65	Seeds, pumpkin and squash seed kernels (dried)	Nuts and seeds	1 oz (28 g)	2	0.1%	7	158
66	Cranberries, raw	Fruits	1 cup, chopped (110 g)	2	0.1%	2	51
67	Cornsalad, raw	Vegetables	1 cup (56 g)	2	0.1%	4	12
68	Radish seeds, sprouted (raw)	Vegetables	1 cup (38 g)	2	0.1%	6	16
69	Plantains, green (fried)	Fruits	1 cup (118 g)	2	0.1%	2	365
70	Asparagus, raw	Vegetables	1 cup (134 g)	3	0.1%	2	27
71	Peppers, jalapeno (raw)	Vegetables	1 cup, sliced (90 g)	3	0.1%	3	26
72	Peppers, sweet (red, cooked, boiled, drained, without salt)	Vegetables	1 cup, strips (135 g)	3	0.1%	2	38
73	Okra, frozen (cooked, boiled, drained, without salt)	Vegetables	0.5 cup slices (92 g)	3	0.1%	3	27
74	Cowpeas, young pods with seeds (cooked, boiled, drained, without salt)	Vegetables	1 cup (95 g)	3	0.1%	3	32
75	Gourd, dishcloth (towelgourd) (raw)	Vegetables	1 cup (1" pieces) (95 g)	3	0.1%	3	19
76	Watermelon, raw	Fruits	1 wedge (approx 1/16 of melon) (286 g)	3	0.1%	1	86
77	Grapes, red or green (European type (such as Thompson seedless), raw)	Fruits	1 cup (151 g)	3	0.1%	2	104
78	Seeds, sesame seeds (whole, roasted and toasted)	Nuts and seeds	1 oz (28 g)	3	0.1%	11	160
79	Mushrooms, white (cooked, boiled, drained, without salt)	Vegetables	1 cup pieces (156 g)	3	0.1%	2	44
80	Potatoes, boiled (cooked in skin, flesh, without salt)	Vegetables	0.5 cup (78 g)	3	0.1%	4	68
81	Radicchio, raw	Vegetables	1 cup, shredded (40 g)	3	0.1%	8	9
82	Mangos, raw	Fruits	1 fruit without refuse (336 g)	3	0.1%	1	202
83	Beans, pink (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (169 g)	3	0.1%	2	252
84	Kiwifruit, green (raw)	Fruits	1 fruit (2" dia) (69 g)	3	0.1%	5	42
85	Millet, cooked	Grains	1 cup (174 g)	3	0.2%	2	207
86	Mushroom, white (exposed to ultraviolet light, raw)	Vegetables	1 cup pieces or slices (70 g)	4	0.2%	5	15
87	Raisins, dark (seedless)	Fruits	1 oz (28 g)	4	0.2%	13	85
88	Raisins, golden (seedless)	Fruits	1 oz (28 g)	4	0.2%	13	85
89	Lima beans, large (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (188 g)	4	0.2%	2	216
90	Peas, edible-podded (raw)	Vegetables	1 cup, chopped (98 g)	4	0.2%	4	41
91	Peas, split (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (196 g)	4	0.2%	2	231
92	Lentils, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (198 g)	4	0.2%	2	230
93	Cheese, swiss (low sodium)	Dairy and eggs	1 oz (28 g)	4	0.2%	14	106
94	Mushrooms, brown (italian, or crimini, raw)	Vegetables	1 cup whole (87 g)	4	0.2%	5	19
95	Mung beans, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (202 g)	4	0.2%	2	212
96	Horned melon (Kiwano)	Fruits	1 fruit (4-2/3" long x 2-3/4" dia) (209 g)	4	0.2%	2	92
97	Blueberries, wild (frozen)	Fruits	1 cup, frozen (140 g)	4	0.2%	3	80
98	Tofu, fried	Legumes	1 oz (28 g)	5	0.2%	16	77
99	Cheese, mozzarella (low sodium)	Dairy and eggs	1 oz (28 g)	5	0.2%	16	79
100	Squash, winter (all varieties, raw)	Vegetables	1 cup, cubes (116 g)	5	0.2%	4	39

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for sodium is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which foods have no sodium?

Oranges, raw (California, valencias), Grapefruit, raw (pink and red, Florida), Beans, navy (mature seeds, cooked, boiled, without salt), Nuts, hazelnuts or filberts (blanched), Pasta, gluten-free (corn, cooked) and many other whole foods contain no measurable sodium. The list sorts sodium-free foods by overall nutrient density.

What is the daily limit for sodium?

The Daily Value is 2,300 mg; FDA guidance is to stay at or below it.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.