If you are wanting to lose weight, need a convenient breakfast, or a post-workout snack, low sodium protein powder can be the perfect solution. Surprisingly, protein powders can be high in sodium, which isn’t ideal for your health if you are trying to watch your blood pressure or salt intake overall. Instead of giving up it up all together, why not find a low sodium whey or plant based option?
Below are 5 awesome choices that won’t max out your sodium intake for the day. These are flavor specific for a reason. The same brand may have 3 different flavors available, but not all of the flavors from that brand are low sodium.
Check out these low sodium whey and plant based protein powders!
Table of Contents
Why is there Sodium in Protein Powder?
Sodium is added as a flavor enhancer to improve the taste of the powder.
How Much Sodium is too Much?
It all depends on your health goals and how much you consume over the entire day.
According to University of California San Francisco Health a high sodium meal is anything with 400 mg or more per serving. Use the 400mg as a limit for your protein powder as well.
If you are watching your salt intake, you will want to stay between 1500-2000mg of sodium for the entire day. Even if you make a protein shake using a high sodium powder, but have all other meals low in sodium, then you technically can still have a low sodium intake overall.
One side effect of consuming a high sodium diet is feeling bloated or tired.
Are all Protein Powders High in Sodium?
The sodium content in protein powder is going to vary based on brand and flavor. While there are some powders with a lot of sodium per serving, there are also brands that have a lower sodium content.
What qualifies as low sodium?
According to the FDA, low sodium means a food that has less than 5% of your daily value. Based on the recommended sodium limits of 2000mg a day, a 5% daily value would be anything with 100mg of sodium or lower.
On the opposite end, a high sodium food would have 20% or more of your daily value of sodium, which would be 400mg or more per serving.
In case you are looking for a low sodium protein powder in store and stumble across a different brand from the options below, you can review the nutrition facts label and find the line that says, “sodium”. On the far right is where you will find the daily value percentage. Check here to see if it’s 5% or lower.
My Top 5 Low Sodium Protein Powders
Low Sodium Whey Protein Powder
- INVIGOR8 Superfood Shake- Triple Chocolate Brownie: This contains 20g of grass-fed whey protein per serving. The product is marketed for “weight loss” however, any protein powder can be beneficial for weight loss as it will keep you fuller longer.
Low Sodium Plant Based Protein Powder
1. Naked Rice- Organic Brown Rice Protein Powder – Contains 25g of protein and costs roughly $1.46 per serving which is a reasonable price.
2. OWYN- Vegan Protein Powder Chocolate – Contains all 9 essential amino acids and is 100% vegan and low in added sugar.
3. Garden of Life Organic Vegan Sports Protein Powder (vanilla and chocolate)
4. NOW Sports Nutrition, Sprouted Brown Rice Protein
While it might take more searching to find a low sodium protein powder, they are available the market. Using a low sodium protein powder can be a convenient way to get in protein shake during a busy day or when you are on the go.
Laurie is a Registered Dietitian passionate about helping others improve their eating habits and behaviors so that they can thrive in their life, family, and career.
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