If you are trying to cut back on your sodium and sugar intake, you might be wondering what you can eat for dessert!  It can be hard to find low salt low sugar foods that actually taste good.  In this post I’ll share simple low sodium desserts that you can make at home or buy premade. I will also include a list of options low in sugar too for those being mindful of their blood sugar.

Let’s find out more!

What are Low Sodium Desserts?

What is a Low Sodium Dessert?

These are treats with 150-200mg or less of sodium. This range is based off a low sodium diet that budgets for 1500mg or less of salt per day according to the American Heart Association.

If we divided this up among meals and snacks that is about 350-400 mg sodium for each meal and then 150-200 mg each for a snack and dessert. 

Now some meals or snacks you eat might be higher or lower than each of the numbers from above. For this post I am providing options that are 200 mg of sodium or less for a single serving of dessert.

What Desserts Can You Eat on a Low Sodium Diet?

Fresh or frozen fruit, cocoa dusted nuts, cinnamon popcorn, dark chocolate, popsicles, ice cream, and even packaged cookies are desserts low in sodium.

Having desserts in moderate portions is key. Do not fall into the mindset of “i’ll eat these throughout the day because they are low in salt”. Desserts like cookies, cakes, brownies and donuts are still ultra-processed foods that are also high in added sugar. 

I recommend my patients a heart healthy dessert framework that goes like this.

This will provide a boost of antioxidants, healthy fats, and fiber to your dessert which will make it more filling. Putting everything in a bowl can help with mindful eating so you can see your food from start to finish. If you graze and nibble from the fridge it is harder for your brain to know how much you ate and when to stop.

If you find it hard to stop at just 2 cookies, you will want to give the formula above a try!

If you need low sodium foods to eat in between meals check out my Low Sodium Snacks- 16 Easy Heart Healthy Ideas from a Dietitian

What are Low Sodium Desserts You Can Buy? 

Surprisingly, there are so many prepackaged desserts that are low in sodium. Below are different categories of desserts you can buy from the middle of the store, frozen section, and baking isle.

I specifically tried to keep most of these options that have 10g or less of added sugar, fewer preservatives, and more fiber to keep them heart healthy (except for the boxed cake mixes!)

If buying premade items from the grocery bakery, only buy desserts that have a nutrition label with the sodium and sugar listed. Some bakery products will only list the ingredients, but not the nutrition information.

Shelf Stable Store Bought Desserts

1. Pepperidge Farm Chessmen Cookies – pair with fresh/frozen berries + whipped topping!
2. Larabar Minis or Original – naturally low in added sugar
3. Cocoa Dusted Almonds– add to kettle popcorn + dried fruit for a “trail mix”
4. Hu Dark Chocolate– pair with apple slices + almond butter for a sweet and salty treat!
5. SkinnyPop Kettlecorn– 4g of added sugar for 1 cup. Pair with cashews and raisins for a fun naturally sweet trail mix!
6. Natures Bakery Brownie Bars- brownies naturally packed with 4g of fiber!

Frozen/Refrigerated Store Bought Desserts

1. Frozen TrueFru Strawberries
2. Dianas Bananas
3. KIND frozen bars
4. Yasso Frozen Yogurt Bars
5. Churro Greek Yogurt Dip by Boars Head
6. Chocolate Hummus by Boars Head
7. DEEBEE’s Organics Freeze Pops
8. Sweet Loren’s Less Sugar Chocolate Chunk Cookie Dough
9. DeeBee’s No Added Sugar Popsicles– Costco currently sells these, and my family loves them!

Low Sodium Cake and Cookie Mixes

1. Ghiradelli Dark Chocolate Chip Cookies
2. Simple Mill Vanilla Cake Mix – is not low sodium, but has less sodium than other brands such as duncan hienz, betty crocker, and krusteaz

Heart Healthy Low Sodium Low Sugar Desserts

1. Apple slices + Chocolate Hummus (trust me- it’s delicious!)
2. Pear Slices + Boar’s Head Cinnamon Churro Greek Yogurt Dip
3. Larabars– any flavor. I love the mint chocolate and cherry pie! Store in the freezer to make it taste more like a dessert!
4. 3 Medjool Dates + Almond Butter + 1 Tbsp semi sweet mini Chocolate Chips
5. KIND Frozen Treat Bars
6. Dusted Cocoa Almonds + Grapes
7. Frozen or Fresh Berries + Whipped Topping + Dust of Dark Cocoa Powder
8. Frozen Banana Coins (Diana’s Bananas, Aldi’s Simply Nature, TruFru)
9. Unsweetened Banana chips + 2 cups Skinnypop Kettle Popcorn
10. Cara cara orange or clementines + 2-3 squares dark chocolate
11. Tahini Chocolate Spread– perfect on rice cakes, whole grain toast, or apple slices
12. Cascadian Farms no Added Sugar Granola + CocoWhip + Fresh/Frozen Berries + Cinnamon
13. Low Sugar Key Lime Greek Yogurt + No Sugar Added Granola*

For more low sodium low sugar cereals I include an extensive list in Best Low Sodium Cereal: 23 Dietitian Approved Brands (2026).

More Low Sodium Resources

If you need healthy low sodium food ideas the posts below may benefit you as well:

• DASH Diet Snacks list
• Best Low Sodium Protein Shakes: A Dietitian Shares All
• Best Low Sodium Bread: [Heart Healthy + Delicious]
• Low Sodium Salad Dressings: Top Brands From a Dietitian

How To Make Desserts Healthy? 

I am a huge fan of having an “add in” approach. As a Registered Dietitian I believe it’s all about making healthier swaps for regular treats, and then enjoying the less healthy desserts on occasion. 

This means taking a less healthy option and boosting it with fruits, vegetables, whole grains, or healthy fats. Here are some examples of a normal dessert turned healthy(ish)!

1. Ice cream –> Top with frozen raspberries or peaches. Add sliced almonds, pecans, or walnuts
2. Brownies –> Pair with sliced banana + almond butter + glass of milk on the side for a protein boost!
3. Cookies –> Crumble into greek yogurt with frozen strawberries or blueberries
4. Truffles/Chocolates –> Eat with a side of sliced apples and almond butter

The suggestions above you do not have to follow, but they are a great idea for someone who feels like a single brownie doesn’t satisfy.

What Desserts Should I Avoid? 

It’s best to always read the nutrition label to see the sodium levels and the portion size. Every brand is different! For example, the bakery muffin in the photo below has 410mg of sodium- yikes! However, that is for the full muffin. If you find a food you LOVE, but the sodium is really high, you can always eat half the muffin.

Here are the desserts in the bakery department of the store that were highest in sodium:

1. Cheesecakes
2. Mini muffins
3. Cakes

I’m certain the products in the bakery section taste better than shelf stable options. If I had to pick between Little Debbie cosmic brownie and a bakery apple fritter, there is no competition there. The downside of buying desserts from the bakery is that there is not always a nutrition label on every product. It has an ingredient list, but nothing with calories, sugar, or salt amounts.

If you want to be certain of how much sodium you are consuming, it is best to buy an item that shows the nutrition facts on them. Alternatively, you can make your own low sodium recipes at home as you can control the amount of salt that goes into the dessert.

Takeaway Message

Eating a low sodium diet can be challenging. Desserts are a food group that do not have as high levels of salt compared to other packaged foods. This doesn’t mean you need to rely on desserts as a low sodium snack option.

If you want to thrive on a low sodium diet, it is best to focus on low sodium foods to add into your pattern of eating so you don’t feel deprived. These are foods like fruits, vegetables, spices/herbs, whole grains, unsalted nuts/seeds, eggs, and legumes. I created an entire free downloadable list for you inside Low Sodium Grocery List PDF: [Includes 29 Healthy Snack Ideas]

If you only focus on foods to avoid, you will feel restricted and want to give up on following a low salt diet.

Laurie Thenedy, RD

Laurie is a Registered Dietitian passionate about helping healthcare professionals lower their weight, blood pressure, and cholesterol so that they can regain confidence and energy to live a more full life.