Seasoning Food Without Salt and Finding Sodium-Free Foods (2025)

From our favorite pretzels to our daily sandwiches, salt is in almost everything we eat. So, how do you know if you’re getting too much?

The American Heart Association recommends no more than 1,500 milligrams (mg) of sodium per day for most adults. People with certain medical conditions should consume even less.

But how do you do this when you’re cooking your favorite meals or browsing the grocery aisle? Hypertension specialist George Thomas, MD, breaks down what foods have the most sodium, which foods have the least — and how to season your food without, or with less, salt.

What are the health benefits of seasoning food without salt?

Using too much salt in cooking can have negative effects on health, so reducing salt intake or using it sparingly can offer several health benefits:

• Heart health. By reducing salt intake, you can lower the risk of developing or worsening hypertension (high blood pressure).
• Kidney function. High amounts of salt can also strain your kidneys by increasing the amount of sodium they need to filter. Over time, this can contribute to kidney dysfunction.
• Digestive health. Too much salt could irritate your digestive system and lead to gastrointestinal discomfort, especially if you’re sensitive to high salt levels.

“Studies show that cutting down on sodium in your diet can lower blood pressure — reducing your risk of stroke, heart failure and other health problems,” says Dr. Thomas.

How to season food without salt

If you want to cut the salt out of your cooking routine, there are plenty of other ways to add flavor to your food.

“Try using natural substitutes like lemon, ginger, curry, dried herbs (such as bay leaves, basil and rosemary), onion, garlic and dry mustard,” suggests Dr. Thomas.

You might also use salt substitutes, but check with your doctor first. ”Salt substitutes are lower-sodium salts that replace sodium chloride with potassium chloride for taste. While this is a good option for some, the swap in ingredients can cause risk for other issues, so be sure to talk to your healthcare provider before trying these products,” he advises.

Using other seasonings may take some getting used to, but it’s possible over time to train your taste buds to enjoy their flavor more and crave salt less. And depending on your palette, you may find some of these alternatives pair even better with your go-to dishes.

Here are some ways to season your food without salt.

Herbs and spices

The spices aisle at your local grocery store has you covered with plenty of other options. There’s a wide variety of herbs and spices that can add robust flavors to your favorite dishes. Some popular ones include:

• Basil: Adds a sweet, aromatic flavor to sauces, salads, pasta dishes or just to sprinkle right onto your plate
• Oregano: Perfect for Mediterranean dishes, soups and roasted vegetables
• Thyme: Pairs well with chicken, tofu, stews and roasted root vegetables
• Rosemary: Complements roasted meats and potatoes
• Cumin: This versatile spice enhances the flavor of curries, soups and rice dishes
• Paprika: Adds a smoky, slightly sweet flavor to a variety of dishes
• Turmeric: Known for its earthy flavor and vibrant yellow color, this spice goes well with curries and rice dishes, and it has some health benefits of its own

You can even create your own herb blends or sauces by mixing various dried herbs and spices. These can be used as rubs or marinades or added directly to dishes.

Citrus

Another way to add taste to your food is utilizing the tart flavor of citrus. Lemon, lime and orange zest or juice can add a pinch of tanginess when your dish needs something extra. A little goes a long way; squeeze a bit of citrus into marinades, salad dressings, sauces and even desserts. Plus, you’ll get a healthy boost of vitamin C at the same time.

Garlic and onions

If you’ve looked up any recipe online, it often starts with cutting up garlic or onions for flavor. And for good reason — these vegetables are known for providing a savory and rich flavor to dishes. Sauté or roast them for various recipes or utilize them in sauces and dressings.

Plus, these aromatic vegetables have plenty of other health benefits. Garlic is known for boosting your immune system and keeping your heart strong, while onions can strengthen bones and fight bacteria.

Ginger

If you’ve ever sipped on a ginger ale or ginger beer, you’ll recognize the sweet and slightly spicy taste of ginger. Fresh or ground ginger can add the right amount of savoriness and a slightly sweet kick to stir-fries, soups, marinades and more. Not only that, but this humble root can boost your health in other ways by providing antioxidants, vitamins and even relief from nausea.

Chili peppers

If you’re looking for a little more heat, adding chopped fresh or dried chili peppers can provide a spicy element to your dishes. These vibrant peppers also have anti-inflammatory properties to boost your health. Just be aware of other side effects that spicy foods may cause stomach cramping, heartburn and nausea.

Is sea salt a healthier alternative?

You might wonder if sea salt, kosher salt or Pink Himalayan salts are any better alternatives. While these salts are less processed, they generally carry about the same amount of sodium.

“When it comes down to it, sea salt doesn’t offer any health advantages over regular table salt,” notes Dr. Thomas.

How much sodium is in food?

It turns out that many foods we consume have much more than just a pinch of salt. And while it does help to avoid adding salt to your food at the table, a major part of the sodium in U.S. diets — more than 70% — comes from processed and packaged foods. These foods can be high in sodium even if they don’t taste salty.

Processed foods include:

• Frozen meals
• Canned or pickled foods
• Snack foods
• Deli meat
• Cheese
• Condiments, sauces and dressings
• Breads
• Cereals
• Soda (including diet soda)

Checking the nutritional label is the only way to know how much sodium is in your food. If you buy packaged or processed foods, choose foods that are labeled sodium-free or very low sodium.

“Remember that the amount of sodium listed on the ingredient label references a particular serving size,” points out Dr. Thomas. “If you eat more than the listed serving size, you’ll consume more sodium.”

Salty foods to avoid when eating out

When making reservations for your favorite restaurant, it’s best to plan ahead. Sometimes, the restaurant will add their menu’s nutritional values on their website. Take a look before you go. This can help you make a decision based on how much sodium is in your meal of choice.

The American Heart Association has a list of six popular foods with high sodium content dubbed the “Salty Six”:

1. Breads and rolls. Each piece can have up to 230 mg of sodium.
2. Pizza. One slice can have up to 760 mg of sodium.
3. Cold cuts and cured meats. Two slices of bologna have 578 mg of sodium.
4. Poultry. Especially chicken nuggets. Just 3 ounces have nearly 600 mg of sodium.
5. Canned soups. One cup of canned chicken noodle soup can have up to 940 mg of sodium.
6. Sandwiches. The bread, cured meats, processed cheese and condiments can easily surpass 1,500 mg of sodium.

Foods with low sodium

So, are there any foods with no sodium? Short answer: not really. Most whole, unprocessed foods naturally contain some amount of sodium, as sodium is an essential mineral. But the sodium content in these foods is usually minimal compared to the high levels often found in processed and packaged foods.

Here are some examples of common foods that are naturally low in sodium:

• Fresh fruits
• Fresh vegetables
• Whole grains
• Lean meats and poultry
• Fish
• Legumes
• Nuts and seeds
• Dairy
• Eggs

Try the DASH diet for high blood pressure

If the list of foods seems familiar, it’s because they’re part of a popular diet known for its many health benefits. If you have high blood pressure, the DASH diet (Dietary Approaches to Stop Hypertension) is a low-sodium, low-fat approach to food.

The diet calls for four to five servings of fruit, four to five servings of vegetables and two to three servings of low-fat dairy. It’s also rich in whole grains, fish, poultry, beans, seeds and nuts, while also limiting sugar and red meats.

Work with a healthcare provider or dietitian to figure out a meal plan for you with the DASH diet.

The bottom line

If you’re looking to lower your sodium intake, there are plenty of solutions. And none of them have to come at the expense of your love for food and cooking! Plus, you can choose according to your individual tastes and dietary needs. The flavorful, healthy options are practically endless.