These Low-Sodium Snacks Are So Satisfying You Won’t Miss All The Salt

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If you’re a perpetual snacker, you’re not alone (hi, same!). But if you’re looking for a nosh that is low in sodium, you might experience sticker shock when you read the nutrition label. Most chips, pretzels, and popcorn are loaded with salt. But, luckily, there are tons of low-sodium snacks on the market. And you don’t have to sacrifice taste.

Your body does need sodium for proper nerve and muscle function, but 90 percent of Americans eat more sodium than they should, according to the Centers for Disease Control and Prevention (CDC). In fact, the CDC recommends that Americans consume less than 2,300 milligrams (mg) of sodium per day, even though the average intake for adults is more than 3,400 mg.

“Sodium is an essential nutrient and mineral that helps regulate the amount of water in our bodies, and it’s an electrolyte which helps to keep our muscles and nerves working well,” says Ashley Kitchens, RDN, a registered dietitian and founder of Plant Centered Nutrition, adding that most of us only need sodium in small quantities. “Too much sodium can lead to high blood pressure, which puts strain on your heart and can increase your risk of heart disease and stroke.”

More specifically, excess sodium in your bloodstream pulls water into your blood vessels, which ups the amount of blood inside them, per the American Heart Association (AHA). When more blood flows through the vessels, your blood pressure increases causing your heart to work harder to pump more blood through the body. Over time, high blood pressure can cause injury to the blood vessel walls and put you at risk of heart disease, according to the AHA. Additionally, excess sodium contributes to bloat and puts you at risk for frequent headaches and kidney stones, adds Amy Gorin, RD, a registered dietitian and founder of Plant Based With Amy.

Meet the experts:

Ashley Kitchens, RDN, is a registered dietitian and founder of Plant Centered Nutrition.

Amy Gorin, RD, is a registered dietitian and founder of Plant Based With Amy.

Laura Iu, RD, is a certified intuitive eating counselor and yoga teacher.

So, what qualifies as a low-sodium snack? Laura Iu, RD, recommends opting for less than 300 mg of sodium per serving. And remember to consider the serving size: "Some companies might make it really small, like 10 chips, so they can say they're low-sodium, but who really eats just 10 chips?" says Iu. "Then a low-sodium food can turn into a high-sodium food, fast."

But whether you’re on a strict low-sodium diet or just trying to watch your salt intake, a savory treat is sometimes exactly what you need. Keep scrolling for 23 nutritionist-approved low-sodium snacks.

Dark Chocolate Peanut Butter Vital Energy Nutrition Bar

This protein bar is perfect for the salty snack lover. Like a "heartier peanut butter cup without the sugar crash," this gluten- and soy-free food is one of Iu's top picks for when you need a more satisfying snack.

Per serving: 200 cal, 1o g fat (2.5 g sat), 22 g carbs, 12 g sugar, 160 mg sodium, 8 g fiber, 13 g protein

Himalayan Pink Salt Organic Paleo Puffs

“I like these snacks because they accommodate many diets and are minimally processed with ingredients like organic cassava and sweet potato,” Kitchens explains. Each serving has 190 mg of sodium and they’re grain-free, organic, and vegan.

Per serving: 130 cal, 6 g fat (5 g sat), 18 g carbs, 0 g sugar, 190 mg sodium, 2 g fiber, <1 g protein

Lightly Salted Whole Cashews

This is for all the salted nut fans out there, per Kitchens. Thanks to the friendly folks at Nut Harvest you can now have your cashews and eat 'em too. They might be lightly salted but they're still 100 percent flavorful—and naturally contain iron.

Per serving: 160 cal, 13 g fat (2.5 g sat), 8 g carbs, 2 g sugar, 75 mg sodium, 1 g fiber, 5 g protein

Bada Bean Bada Boom Crunchy Broad Beans

"Boom" is right. With seven grams of protein, seven grams of fiber, and 130 mg of sodium, these roasted broad beans (a.k.a. fava beans) make quite the impact. "These are an excellent, super tasty alternative to chips or if you're a salty snacker," says Bishop, who is a big fan, and packs them whenever she travels.

Per serving: 100 cal, 3 g fat (0 g sat), 15 g carbs, 1 g sugar, 130 mg sodium, 5 g fiber, 7 g protein

Almond Flour Crackers

"While crackers are often loaded with sodium, here's one that is great as a stand-alone or paired with dips or cheese," Iu says.

Per serving: 150 cal, 8 g fat (.5 g sat), 17 g carbs, <1 g sugar, 180 mg sodium, 2 g fiber, 3 g protein

No Salt Added Original Potato Chips

According to Iu, Utz is such an "underrated brand." Case in point? These chips in particular, which are made with just two (!!) ingredients—potatoes and cottonseed oil—and have a crazy low sodium count. Fans of the tried-and-true potato chip, rejoice! This super low-sodium snack is full of that irresistible crunch-factor.

Per serving: 160 cal, 10 g fat (2.5 g sat), 15 g carbs, 0 g sugar, 5 mg sodium, 1 g fiber, 2 g protein

Light Kettle Corn

You can't talk about salty snacks without shining a light on popcorn, a "healthy snack option," per Bishop. Essentially just a whole grain that's been popped, these crunchy bites fill you up thanks to their fiber. Movie watching just got a whole lot better with this salty-sweet goodness.

Per serving: 120 cal, 4 g fat (0 g sat), 21 g carbs, 5 g sugar, 110 mg sodium, 3 g fiber, 2 g protein

Roasted Seaweed Snacks

Thanks to a savory combo of sesame oil, sea salt, and rosemary extract, these dairy- and gluten-free seaweed crisps are loaded with flavor. Plus, the salt found in seaweed is often iodine salt, which helps with thyroid function, Iu explains.

Per serving: 25 cal, 1.5 g fat (0 g sat), 1 g carbs, 0 g sugar, 30 mg sodium, 1 g fiber, 1 g protein

Original Vegetable Chips with Sea Salt

IMO, these bad boys are the original veggie chip and they still reign supreme—something that Iu agrees with, especially when talking low-sodium snacks. These are almost as crunchy as a kettle potato chip, but have less salt, Iu says. Each chip is made from real slices of root veggies, including parsnip, taro, sweet potato, yucca, and batata.

Per serving: 150 cal, 9 g fat (1 g sat), 16 g carbs, 3 g sugar, 110 mg sodium, 3 g fiber, 1 g protein

Dark Chocolate Nuts & Sea Salt Bars

Go ahead and add "low sodium" on the long list of reasons why Kind bars rock. This combo in particular has "just the right amount of carbohydrates, protein, and fats that make a balanced snack," per Iu.

Per serving: 180 cal, 15 g fat (3 g sat), 16 g carbs, 5 g sugar, 140 mg sodium, 7 g fiber, 6 g protein

Lightly Salted Snapea Crisps

There aren't tons of crunchy snacks that also provide protein, which is one of the many reasons these snapea crisps stand out. Plus, they're filled with heart-healthy fiber. "They're a good alternative to munching on chips because they are crunchy and salty, yet high in protein and fiber to fill you up on nutrients instead of empty calories," Bishop says.

Per serving: 130 cal, 5 g fat (0 g sat), 16 g carbs, <1 g sugar, 75 mg sodium, 5 g fiber, 5 g protein

Sea Salt Snack Pack

This low-sodium snack stands out from the rest thanks to its super simple ingredients (yellow corn, sunflower oil, and sea salt), Bishop says. And for a surprisingly low amount of salt—190 mg to be exact—you get a lot of flavor, which makes them a win for Iu, too.

Per serving: 140 cal, 3.5 g fat (0 g sat), 24 g carbs, 0 g sugar, 190 mg sodium, 0 g fiber, 3 g protein

Tortilla Chips

These chips are a great alternative if you’re craving the crunch of a tortilla chip but looking to cut back on sodium, says Kitchens. There’s zero mg of sodium per serving, and they’re grain-free, gluten-free, non-GMO, paleo, and vegan-friendly.

Per serving: 130 cal, 7 g fat (2 g sat), 19 g carbs, 1 g sugar, 0 mg sodium, 3 g fiber, 1 g protein

Unsweetened Banana Chips

These dried banana chips are a go-to travel snack for Kitchens since they are unsweetened and made from whole fruit with just a dash of coconut oil. The non-GMO, all-natural snack is also low in sugar, free from salt, and super crispy.

Per serving: 30 cal, 0 g fat (0 g sat), 8 g carbs, 6 g sugar, 0 mg sodium, <1 g fiber, <1 g protein

Plant-Based Vegan Cheese

If you’re lactose intolerant or opt for a dairy-free diet, Kitchens loves Babybel plant-based cheese since they only have 150 mg of sodium per serving. They’re smooth and creamy in texture, and an easy snack to eat on-the-go. Plus, they’re vegan and the packaging is compostable.

Per serving: 50 cal, 4 g fat (3.5 g sat), 5 g carbs, 0 g sugar, 150 mg sodium, 0 g fiber, 0 g protein

Lightly Salted Rice Cakes

“Rice cakes are a great vehicle for delicious add-ons like smashed avocado or peanut butter (lightly salted) with sliced bananas,” says Kitchens. They’re gluten-free, provide nine grams of whole grains per serving, and have the perfect amount of crunch with a hint of salt (15 mg of sodium per rice cake, to be exact)!

Per serving: 35 cal, 0 g fat (0 g sat), 7 g carbs, 0 g sugar, 15 mg sodium, 0 g fiber, <1 g protein

Bombay Spice Organic Crunchy Chickpea Snacks

Looking for an extra crunch in your salad, soup, or grain bowl? Kitchens loves these crunchy chickpeas snacks since they are loaded with flavorful spices but not too much salt (150 mg). They’re also easy to eat on-the-go and make for a great hiking or road trip snack, she adds.

Per serving: 130 cal, 4 g fat (0 g sat), 18 g carbs, 1 g sugar, 150 mg sodium, 5 g fiber, 6 g protein

Creamy Peanut Butter Sandwich Cookies

Low-sodium peanut butter cookies? Say less! These cookies are sweetened with coconut sugar and the peanut butter adds a hint of savory with only 30 mg of sodium per serving, says Kitchens. They are also gluten-free, grain-free, and dairy-free. It’s a win-win-win!

Per serving: 120 cal, 7 g fat (2.5 g sat), 13 g carbs, 6 g sugar, 30 mg sodium, 1 g fiber, 2 g protein

Peanut Butter Coconut Bars

“These are my favorite protein bars since they have 20 grams of protein per bar,” says Kitchens. Each bar is made in small batches from real food ingredients, and they’re gluten-free, soy-free, vegan and contain only 15 mg of sodium. Another tasty perk? The peanut butter coconut bar flavor is the perfect blend of creamy, savory, and naturally sweet.

Per serving: 260 cal, 9 g fat (2 g sat), 20 g carbs, 6 g sugar, 15 mg sodium, 7 g fiber, 20 g protein

Steamfresh Frozen Edamame

Sometimes all you need is a whole food snack without artificial flavors, colors, or preservatives, and steamed edamame is an awesome go-to, per Kitchens. These delish snacks contain eight grams of protein per serving, are easy to heat, and fun to eat.

Per serving: 90 cal, 3.5 g fat (0 g sat), 6 g carbs, 2 g sugar, 0 mg sodium, 4 g fiber, 8 g protein

Unsalted Mini Pretzels

Calling all pretzels lovers! These unsalted snacks are the perfect way to enjoy the crunch without salt, says Kitchens. They are also non-GMO and nut-free so they are great for work, school, or on-the-go.

Per serving: 110 cal, 0.5 g fat (0 g sat), 23 g carbs, 1 g sugar, 0 mg sodium, 1 g fiber, 3 g protein

BBQ Crunchy Corn

These are a favorite of Kitchens since they contain simple ingredients, a light crunch, and lots of flavor. There are several flavors to choose from, but the “salt & vinegar” and “cheezy” picks both have 120 mg of sodium per serving.

Per serving: 90 cal, 2.5 g fat (0 g sat), 13 g carbs, 0 g sugar, 175 mg sodium, 1 g fiber, 1 g protein

Trail Mix

You can still enjoy trail mix but without the salt, and this Power Up blend contains omega-3 fatty acids, antioxidants, and protein, says Kitchens. There’s zero sodium per serving and it’s filled with almonds, cranberries, dried mango, pumpkin seeds, and walnuts.

Per serving: 140 cal, 8 g fat (1 g sat), 16 g carbs, 11 g sugar, 0 mg sodium, 2 g fiber, 3 g protein

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