TempoLife › Features › Foods by diet and allergen › low-sodium
Low-sodium foods
Foods with 0.3 g of salt or less per 100 g — the usual "low salt" cut-off.
What this list includes and excludes
Includes. Any food clearing the salt ceiling, whatever its category.
Excludes. Anything above 0.3 g salt per 100 g, and any row whose salt value is unknown.
The exact rules this page ran
These are printed from the same file the filter reads, so what you see is what ran. A food appears above only if it passed every one of them.
- Source. The row must belong to the USDA FoodData Central SR Legacy source family. Rows without retained provenance are excluded.
- Threshold. Salt must be no more than 0.30 g per 100 g. A food whose value is unknown fails this test rather than passing it.
- Ranking. The table below is sorted by protein per 100 g, highest first.
Top 30 by protein
| Food | kcal | Protein g | Carbs g | Fat g | Fibre g | Salt g |
|---|---|---|---|---|---|---|
| Vital wheat gluten | 370 | 75.2 | 13.8 | 1.9 | 0.6 | 0.07 |
| Dried-frozen tofu | 477 | 52.5 | 10.0 | 30.3 | 7.2 | 0.02 |
| Soy flour, defatted | 327 | 51.5 | 33.9 | 1.2 | 17.5 | 0.05 |
| Sesame flour, low-fat | 333 | 50.1 | 35.5 | 1.8 | 0.0 | 0.10 |
| Cottonseed flour, low fat | 332 | 49.8 | 36.1 | 1.4 | 0.0 | 0.09 |
| Soy flour, low-fat | 372 | 49.8 | 30.6 | 8.9 | 16.0 | 0.02 |
| Soy meal, raw | 337 | 49.2 | 35.9 | 2.4 | 0.0 | 0.01 |
| Cottonseed meal, partially defatted | 367 | 49.1 | 38.4 | 4.8 | 0.0 | 0.09 |
| Sunflower seed flour, partially defatted | 326 | 48.1 | 35.8 | 1.6 | 5.2 | 0.01 |
| Soybeans, dry roasted | 449 | 43.3 | 29.0 | 21.6 | 8.1 | 0.01 |
| Meat extender | 311 | 41.7 | 34.7 | 3.0 | 17.5 | 0.03 |
| Cottonseed flour, partially defatted | 359 | 41.0 | 40.5 | 6.2 | 3.0 | 0.09 |
| Active dry yeast | 325 | 40.4 | 41.2 | 7.6 | 26.9 | 0.13 |
| Sesame flour, partially defatted | 382 | 40.3 | 35.1 | 11.9 | 0.0 | 0.10 |
| Soy flour, roasted | 439 | 38.1 | 30.4 | 21.9 | 9.7 | 0.03 |
| Soy flour, raw | 434 | 37.8 | 31.9 | 20.7 | 9.6 | 0.03 |
| Soybeans, raw | 446 | 36.5 | 30.2 | 19.9 | 9.3 | 0.01 |
| Deer shoulder clod, braised | 191 | 36.3 | 0.0 | 4.0 | 0.0 | 0.13 |
| Lupins, raw | 371 | 36.2 | 40.4 | 9.7 | 18.9 | 0.04 |
| Safflower seed meal, partially defatted | 342 | 35.6 | 48.7 | 2.4 | 0.0 | 0.01 |
| Beaver, roasted | 212 | 34.9 | 0.0 | 7.0 | 0.0 | 0.15 |
| Veal stew meat, braised | 188 | 34.9 | 0.0 | 4.3 | 0.0 | 0.23 |
| Bison chuck, cooked | 193 | 33.8 | 0.0 | 5.4 | 0.0 | 0.14 |
| Low-fat peanut flour | 428 | 33.8 | 31.3 | 21.9 | 15.8 | 0.00 |
| Beef shank crosscuts, simmered | 201 | 33.7 | 0.0 | 6.4 | 0.0 | 0.16 |
| Emu full rump, broiled | 168 | 33.7 | 0.0 | 2.7 | 0.0 | 0.28 |
| Lamb stew meat, braised | 223 | 33.7 | 0.0 | 8.8 | 0.0 | 0.18 |
| Chicken breast meat, fried | 187 | 33.4 | 0.5 | 4.7 | 0.0 | 0.20 |
| Stewing chicken light meat, cooked | 213 | 33.0 | 0.0 | 8.0 | 0.0 | 0.15 |
| Wild rabbit, stewed | 173 | 33.0 | 0.0 | 3.5 | 0.0 | 0.11 |
Source: USDA FoodData Central, SR Legacy source family · checked 2026-09-02
What to watch on this pattern
Every restriction removes something useful along with the thing it was aimed at. These are the points that come up most often for low-sodium eating — not a warning against it, and not a list of problems you will have.
- Salt, not sodium. The index stores salt in grams per 100 g. Salt equals sodium multiplied by 2.5, so 0.3 g of salt is 0.12 g of sodium. Labels in some countries print sodium instead, and the two are easy to confuse.
- Most salt is not from the salt cellar. In European diets the majority arrives already in bread, cured meat, cheese, sauces and prepared dishes — which is why those categories are thin on this list.
- Potassium-based salt substitutes. They lower sodium but raise potassium, which matters in kidney disease and with some blood-pressure medicines. That is a conversation with a pharmacist.
- A daily target, not a per-food one. The widely used adult reference for salt is under 5 g a day. No single food is "too salty" on its own; the day's total is what counts.
Source: World Health Organization guideline on sodium intake for adults and children · checked 2026-09-02
This page is general nutrition information. It is not dietary advice, it is not an allergen check, and it cannot tell you whether a specific product is safe for you. Coeliac disease, food allergy, kidney disease and pregnancy all change what a food list means — those belong with a clinician or a registered dietitian.
Frequently asked questions
How many foods are on the low-sodium list?
2 456, out of the sourced rows in the food database. That is the number of foods that pass every rule printed on this page — it is not the number of foods in the world that fit the diet.
What is the typical protein of a low-sodium food here?
The median is 3.9 g per 100 g across all 2 456 matching foods, and the median energy is 130 kcal per 100 g. Medians rather than averages, because a handful of dried and powdered foods would drag an average badly.
Can I rely on this for an allergy?
No. This is a filter over a nutrition database, not a check of a specific product. Allergen safety comes from the label on the packet and from your clinician.
Other views of the same database
Vegan
Plant foods only: no meat, fish, dairy, eggs or honey.
Vegetarian
No meat, poultry or fish; dairy and eggs stay in.
Pescatarian
Vegetarian plus fish and seafood.
Gluten-free
No wheat, barley, rye or their derivatives.
Lactose-free
No milk sugar: dairy and dairy-derived ingredients are out.
Low-FODMAP
A short, explicit list of foods usually low in fermentable carbohydrates at a standard serve.
All diet views · Food database · Nutrition label generator · Weekly meal plans
Eat this way, then look at what actually happened
TempoLife logs meals against this same database, so a week of low-sodium eating turns into protein, fibre and energy you can see rather than estimate.