The Best Snacks to Reach for After a High-Sodium Meal

Balancing your daily sodium intake can be quite a juggling act, especially when you’re on the go, celebrating holidays, or simply away from your regular eating routine. These situations tend to throw some seriously salty meals your way. And the last thing you want to do is reach for a high-sodium snack. But here’s the deal: You can still keep things in check. It’s all about smart choices. Keep reading to learn how to offset a high-sodium meal with a low-sodium snack.

What Is the Recommended Daily Sodium Intake?

Sodium is essential for maintaining fluid balance, nerve function, muscle contraction, blood pressure regulation, and acid-base balance in the body. While it is vital to your health, according to the FDA, most Americans consume too much. 

The Dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per day. To put that into perspective, that equals about one teaspoon of table salt. (1) For those with high blood pressure, doctors and health organizations like The American Heart Association often advise even lower — 1500 mg per day. (2)

How to Read a Nutrition Label for Sodium

The nutrition facts label is a handy tool if you know what you’re looking for. When it comes to sodium, the percentage daily value is a helpful place to look. This percentage tells you how much of your daily recommended sodium intake, based on a 2000-calorie diet, is in one serving of the food. It’s a quick way to see if something is high or low in sodium and compare different options.

As a rule of thumb, if a food has a 5% daily value or less of sodium per serving, it’s on the low side. On the flip side, if it has a 20% daily value or more, that’s on the high side. (3)

Make sure to glance at the serving size listed, as this amount may be larger or smaller than you typically consume.

Is There an Easy Way to Track My Sodium Intake?

Absolutely! Keeping an eye on your calorie intake has its advantages, and one of them is the opportunity to monitor your micronutrient consumption closely. As you record your meals in the Lose It! app, it will automatically calculate your sodium intake. This allows you to quickly identify which foods might have pushed you over the recommended sodium limits so that you can make appropriate swaps.

12 Low-Sodium Snacks to Reach For

1. Fresh Fruit

Fresh fruits like apples, bananas, oranges, strawberries, blueberries, and grapes are naturally low in sodium and packed with vitamins and fiber.

2. Fresh Vegetables

Raw vegetables such as carrot sticks, cucumber slices, and bell pepper strips are not only low in sodium but also crunchy and satisfying.

3. Unsalted Nuts

Almonds, walnuts, and cashews without added salt make for a healthy and satisfying snack. Be sure to buy them raw or natural without added salt.

4. Greek Yogurt

Opt for plain, non-fat, or low-fat Greek yogurt, which is a good source of protein and probiotics. If you prefer flavored, use the % daily value to select a brand low in sodium.

5. Hummus 

Enjoy hummus with carrot sticks, celery, or whole-grain crackers for a flavorful and low-sodium dip. Can’t find a low-sodium hummus at your local grocer? Consider making it yourself. 

6. Popcorn

Popcorn can be a low-sodium snack if you skip the butter and use minimal salt or seasoning. Air-popped popcorn is the best choice.

7. Rice Cakes

Plain rice cakes are low in sodium and easy to top with healthy ingredients like almond butter or avocado. Bonus points if you can find one made from brown rice.

8. Oatmeal

A bowl of unsweetened oatmeal can be a satisfying and low-sodium snack, especially when topped with fresh fruit or a drizzle of honey.

9. Cheese

While many cheeses can be high in sodium, low-sodium cheese options are available. Look for those with reduced salt content, like Swiss, mozzarella, or ricotta.

10. Dried Fruit

Choose unsweetened dried fruits like apricots, cranberries, or raisins, which are naturally low in sodium and perfectly portable.

11. Hard-Boiled Eggs

Hard-boiled eggs are a protein-packed snack with minimal sodium. Sprinkle with a pinch of pepper for flavor.

12. Protein Shake

Look at your go-to protein powder to see if sodium levels are low. Whether you make it into a smoothie or simply mix it with water and drink it on the go, it’s a satisfying snack to have on hand.

Editorial Sources and Fact-Checking: 

1. Sodium in Your Diet. FDA
2. Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association
3. The Basics of the Nutrition Facts Label. Academy of Nutrition and Dietetics