Top 30 · Updated 2026

Foods low in sodium

The USDA Dietary Guidelines recommend keeping sodium under 2,300 mg per day for adults.

#	Food	Sodium per 100g	FoodScore
1	Rolled oats (dry) grain	0 mg	85
2	Steel-cut oats (dry) grain	0 mg	85
3	Mango fruit	0 mg	66
4	Orange fruit	0 mg	66
5	Watermelon fruit	0 mg	64
6	Coconut oil condiment	0 mg	45
7	Black beans (cooked) legume	1 mg	85
8	Almonds (raw) nut seed	1 mg	84
9	Blueberries fruit	1 mg	66
10	Strawberries fruit	1 mg	63
11	Apple fruit	1 mg	62
12	Banana fruit	1 mg	62
13	White rice (cooked) grain	1 mg	60
14	Lentils (cooked) legume	2 mg	83
15	Walnuts nut seed	2 mg	79
16	Olive oil (extra virgin) condiment	2 mg	59
17	Whole wheat pasta (cooked) grain	4 mg	65
18	Brown rice (cooked) grain	4 mg	60
19	Honey sweet	4 mg	18
20	Coca-Cola (Classic) beverage	4 mg	13
21	Tomato vegetable	5 mg	62
22	Edamame (cooked) legume	6 mg	83
23	Avocado fruit	7 mg	85
24	Chickpeas (cooked) legume	7 mg	83
25	Quinoa (cooked) grain	7 mg	70
26	Popcorn (air-popped) snack	8 mg	85
27	Diet Coke beverage	9 mg	40
28	Potato (baked, with skin) vegetable	10 mg	65
29	Butter dairy	11 mg	47
30	Tofu firm legume	14 mg	85

How this ranking works

Foods are ranked lowest-first on sodium content per 100g — then cross-referenced with their overall FoodScore so you can see quality at a glance. Our methodology follows the USDA Dietary Guidelines for Americans 2020-2025 and NIH DRI values.

Read the methodology →

Other nutrient rankings

30 foods ranked · 63 foods in the database.