Nutrition guide
Low Sodium Foods
Sodium is an essential electrolyte, but mainstream guidance recommends staying under about 2,300 mg/day for adults — and most dietary sodium comes from processed and restaurant foods, not the salt shaker. Ranking foods by measured sodium per 100g puts minimally processed whole foods at the bottom: raw vegetables, fruits, plain grains, and unsalted nuts. Salt (sodium chloride) is roughly 40% sodium by weight, so a food at 500 mg salt per 100g carries about 200 mg sodium.
Guideline: <2,300 mg/day sodium for adults (U.S. Dietary Guidelines).
What counts as “high”?
A food under 40 mg sodium per 100g is naturally very low — essentially all fresh produce qualifies. Above 400 mg per 100g signals meaningful sodium, and in this database only cheese among the tracked foods crosses into the high hundreds per 100g.
Top 10 by sodium per 100g
See the full ranking of all 61 foods →
Common questions
Which foods have the least sodium?
Nearly all fresh vegetables, fruits, plain grains, eggs, and unsalted nuts and seeds sit under 50 mg per 100g. In this database the bottom of the ranking is a tie among whole produce measured by USDA.
Is low sodium per 100g the same as low sodium per serving?
Per-100g standardizes comparison, but actual intake depends on the serving. A food eaten in 10g amounts contributes little sodium even at moderate per-100g values. Check serving sizes on each food's page.
Do I need to avoid all sodium?
No — sodium is essential. The guidance concerns excess, mainly from processed foods. This ranking helps compare measured content; it is not a reason to eliminate a nutrient your body needs.
All values from USDA FoodData Central per 100g edible portion. Rankings reflect measured content, not typical serving sizes or absorption differences.