15 Low Sodium Foods for Heart Health
Too much sodium raises blood pressure. These naturally low-sodium foods are both heart-healthy and delicious.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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EatAndAchieve Editorial System
AI-assisted editorial system
This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
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Jordan Vale
Founder, editor, and product builder
Jordan reviews pages for clarity, methodology, and product accuracy before they go live. He also maintains the code, data pipeline, and editorial standards for the site.
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Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
This ranking focuses on foods that meaningfully deliver sodium per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
While sodium is an essential electrolyte, most people consume far too much. Excess sodium raises blood pressure, increasing the risk of heart disease and stroke — the leading causes of death worldwide. Processed and restaurant foods account for about 70% of sodium intake.
Daily target
The FDA daily value limit is 2,300mg, but the American Heart Association recommends no more than 1,500mg for most adults. The average American consumes about 3,400mg per day — nearly 50% over the recommended limit.
How to use the list
Cooking at home with whole ingredients is the single most effective way to reduce sodium intake. Fresh herbs, spices, citrus, and vinegar add flavor without salt. Reading labels is key — sodium hides in unexpected places like bread, sauces, and canned soups.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
There is a reason Rose-apples, raw leads this list: 0.0mg of sodium per 100g is elite territory. At this level it uses 0% of the daily limit per 100g, which is exactly why it rises in a lower-is-better ranking. At 25 kcal per 100g, this is one of the easier entries to use without overthinking portions. A secondary plus is its vitamin C (25% DV).
Pears, asian, raw ranks this highly because it is one of the cleaner ways to get a lot of sodium quickly. At this level it uses 0% of the daily limit per 100g, which is exactly why it rises in a lower-is-better ranking. It is also fairly light at 42 kcal per 100g, which makes the ranking easier to use in normal portions.
Longans, raw stays near the top because 0.0mg per 100g is still a very aggressive number for sodium. Because it only takes up 0% of the daily limit per 100g, it is easier to fit into a tighter nutrition target. It is also fairly light at 60 kcal per 100g, which makes the ranking easier to use in normal portions. It also chips in with some vitamin C (93% DV).
Oranges, raw, all commercial varieties ranks this highly because it is one of the cleaner ways to get a lot of sodium quickly. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. At 47 kcal per 100g, this is one of the easier entries to use without overthinking portions. A secondary plus is its vitamin C (59% DV).
Oranges, raw, California, valencias holds its spot because 0.0mg of sodium is still comfortably strong. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. At 49 kcal per 100g, this is one of the easier entries to use without overthinking portions. A secondary plus is its vitamin C (54% DV).
Oranges, raw, Florida makes the cut on substance, not hype: 0.0mg per 100g is enough to matter in an actual diet. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. At 46 kcal per 100g, this is one of the easier entries to use without overthinking portions. A secondary plus is its vitamin C (50% DV).
Plums, raw makes the cut on substance, not hype: 0.0mg per 100g is enough to matter in an actual diet. Because it only takes up 0% of the daily limit per 100g, it is easier to fit into a tighter nutrition target. At 46 kcal per 100g, this is one of the easier entries to use without overthinking portions.
Nuts, acorns, raw is not the flashiest name on the page, but the nutrient density is real at 0.0mg per 100g. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. At 387 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. A secondary plus is its folate (22% DV).
Nuts, pecans makes the cut on substance, not hype: 0.0mg per 100g is enough to matter in an actual diet. Because it only takes up 0% of the daily limit per 100g, it is easier to fit into a tighter nutrition target. The tradeoff is calorie density at 691 kcal per 100g, so this works better as a measured addition than a pile-it-on food. It also brings useful amounts of fiber (34% DV) and magnesium (29% DV), so it is not just a one-stat food.
Worth knowing
High in saturated fat with 6.18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Nuts, hazelnuts or filberts is here because even the back half of this list still offers respectable sodium density. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. The tradeoff is calorie density at 628 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the protein (30% DV) and fiber (35% DV).
Worth knowing
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Yogurt, Greek, nonfat, Fruit on Bottom, Blackberry, CHOBANI is here because even the back half of this list still offers respectable sodium density. Because it only takes up 0% of the daily limit per 100g, it is easier to fit into a tighter nutrition target.
Apples, raw, without skin rounds out the ranking with 0.0mg per 100g, which is still enough to be useful if it already fits your meals. At this level it uses 0% of the daily limit per 100g, which is exactly why it rises in a lower-is-better ranking. It is also fairly light at 48 kcal per 100g, which makes the ranking easier to use in normal portions.
Cherries, sweet, raw is here because even the back half of this list still offers respectable sodium density. At this level it uses 0% of the daily limit per 100g, which is exactly why it rises in a lower-is-better ranking. It is also fairly light at 63 kcal per 100g, which makes the ranking easier to use in normal portions.
Grapefruit, raw, pink and red and white, all areas rounds out the ranking with 0.0mg per 100g, which is still enough to be useful if it already fits your meals. 0% of the daily limit per 100g keeps it competitive when the goal is minimizing this nutrient rather than maximizing it. At 32 kcal per 100g, this is one of the easier entries to use without overthinking portions. A secondary plus is its vitamin C (38% DV).
Grapefruit, raw, white, Florida lands lower on the page, but 0.0mg per 100g is still better than what you get from most foods. Because it only takes up 0% of the daily limit per 100g, it is easier to fit into a tighter nutrition target. At 32 kcal per 100g, this is one of the easier entries to use without overthinking portions. A secondary plus is its vitamin C (41% DV).