If you are wanting to improve your heart health, you might have told yourself you need to stop snacking. As a Registered Dietitian, I want you to rethink your snack choices as a way to nourish your body and allow you to boost your intake of fiber, potassium, magnesium, and antioxidants. These nutrients will keep your blood pressure and cholesterol in a healthy range. In this post, I’ll give you a list of easy and delicious snacks you can make at home or buy premade at the grocery store that are all low in salt and low in added sugar.

Let’s explore our options below!

What are Low Sodium Snacks?

According to UCSF Health, low sodium foods have less than 140mg of sodium per serving. 

Processed foods like deli meat, breads, canned soups, pizza, burritos, sandwiches are the highest in salt. They are listed as the “salty 6” by the American Heart Association.

If you are eating some of these foods, you do not need to give up snacking. You just need to swap out your typical choices for something better.

How to Make a Low Sodium Snack

1.Use Whole Foods as the Base

Eating low sodium does not mean flavorless and boring. The trick to making a filling and delicious snack is to include foods naturally low in sodium and added sugar like:

• Fruits (fresh, frozen, or canned in 100% juice)
• Whole grains (oats, quinoa, low sodium bread, brown rice)
• Vegetables (fresh, frozen, or canned that are rinsed before eating)
• Unsalted nuts, unsalted natural peanut or almond butter, or seeds
• Legumes (chickpeas, lentils, broad beans, black beans)
• Eggs and egg whites
• Dairy (greek yogurt, low sodium cottage cheese, milk)

Many of these foods listed above are higher in potassium, soluble fiber, and magnesium. These nutrients are beneficial for lowering cholesterol and blood pressure and are the basis for the DASH diet (Dietary Approach to Stop Hypertension).

If you have diabetes, these foods also do not have added sugar. The high fiber content, especially soluble fiber can improve insulin sensitivity and also help with digestion. Foods high in fiber can improve weight outcomes as they improve gut health, take longer to digest, and are more filling. This means you will not feel as hungry all the time.

2. Pair Protein and Fiber

Avoid the mistake of eating a single food by itself. Start grouping 2-3 foods together instead. Many patients tell me they are SO hungry by dinner because they picked carrots for a snack at 3pm.

Carrots are a great snack, but they are not meant to be eaten by themselves. Take those carrots and pair them with peanut butter, guacamole, or hummus and you will feel fuller for longer.

Of course, you can’t have balanced snacks if you don’t have the ingredients in your fridge or pantry! I stock up on protein sources like yogurt, nuts, protein bars, and eggs along with fruits and veggies from Amazon Fresh. It is such a time saver, especially on busy weeks!

What are Good Low Sodium Snacks?

There are plenty of store bought and homemade snacks that are high in protein and fiber.

Instead of buying low sodium chips, cookies and pastries which are also low in vitamins, focus on whole foods that will fill you up and will boost your heart health!

Below are ideas for snacks you can buy premade as well as easy homemade options too.

Low Sodium Snacks to Buy (also low sugar!)

As an Amazon Associate, I earn from qualifying purchases. I only recommend products I would personally use or recommend to clients as a Registered Dietitian.

1. Harvest Snaps
2. SkinnyPop Popcorn– a great swap for potato chips
3. The Only Bean Roasted Edamame– Buffalo Flavor
4. Bada Bean Bada Boom Roasted Broad Beans– Sweet Onion + Zesty Ranch Flavor
5. Nutruit Roasted Lentils – any flavor!
6. Larabars – any flavor!
7. That’s It! Crunchables – perfect for someone who likes crunchy snacks
8. Built Puff Protein Bar – low added sugar and no artificial sweeteners!
9. Nature’s Eats Endurance Trail Mix – low added sugar and has pumpkin seeds for a boost of Vitamin E.
10. Bob’s Red Mill Protein Overnight Oats – oatmeal isn’t just for breakfast, its perfect any time!

Easy Low Sodium Snacks to Make (also low sugar!)

1. Plain Greek Yogurt + Frozen or Fresh Berries + Cascadian Farms No Added Sugar Granola + Drizzle of Honey
2. Instant Plain Oats + Peanut Butter + Mini Chocolate Chips + Frozen Raspberries
3. Baby Carrots + Natural Peanut Butter
   (or a low salt dressing from Low Sodium Salad Dressings: Top Brands From a Dietitian)
4. Two Multigrain WASA crackers + Salt Free Cottage Cheese + Sliced strawberries + Honey
5. Salt Free Rice Cake + 1 oz Fresh Mozzarella + Cherry Tomatoes + Balsamic Glaze + Cracked Pepper
6. Low Sodium Protein Shakes from Best Low Sodium Protein Shakes: A Dietitian Shares All.
7. Ezekial Bread + Mashed Avocado + Mashed Edamame + Squeeze of Lime
   *if you don’t have Ezekial bread sold at the grocery store near you, there is a list of other major brands in Best Low Sodium Bread | Heart Healthy + Delicious Brands

If you want more low sodium foods to keep in your pantry, I created a free PDF downloadable inside Low Sodium Grocery List PDF | Includes 29 Healthy Snack Ideas that has foods you can use for meal times too.

Snacks that Have No Sodium

• Pear + Unsalted Almond Butter
• Salt Free Rice Cake + Hard Boiled Egg + Mashed Avocado + Smoked Paprika
• Banana Chips + Unsalted Cashews
• Unsalted Pretzels + Unsalted Peanut Butter + 3 Medjool Dates
• Salt Free Cottage Cheese + Honey + Cinnamon + Apple Slices
• Celery + Unsalted Almond Butter + Raisins
• Air popped popcorn + Avocado cooking spray + Mrs. Dash Salt-Free Seasoning
• Instant Oats + 1 Tbsp Semi Sweet chocolate chips + Unsalted Almond Butter + Sliced Banana
• Homemade Protein Shake- 1 Cup Unsweetened Milk of Choice + 1 Cup Frozen Fruit + 1 Tbsp Unsalted Nut Butter + Sodium Free Protein Powder from Low Sodium Protein Powder [Best Tasting + Highly Rated 2026]

For a comprehensive low sodium food list head over to Low Sodium Grocery List PDF: [Includes 29 Healthy Snack Ideas] to grab your FREE downloadable list.

What Chips are Low in Sodium?

The brands and flavors of chips below have 140mg of sodium or less in a single serving. Be mindful of each chips serving size, as some servings are listed as few as 8 chips for a portion. This does not include any chip dip or salsa that you might add to your chips.

1. Garden of Eatin- Blue Corn Tortilla Chips
2. Lays Lightly Salted Potato Chips
3. Late July- Thin and Crispy Tortilla Chips
4. Terra Sweet Potato Chips
5. Siete Chipotle BBQ Kettle Cooked Potato Chips
6. Lay’s® Baked Barbecue Potato Chips

Sadly, I could not find any cheddar flavored chips that were low sodium. I love cheese!

Other Low Sodium Food Resources

I’ve created several other guides for different food groups. They all include delicious options so you can stick to following a low sodium way of eating without all the extra stress!

1. Best Low Sodium Bread: [Heart Healthy + Delicious]
2. Delicious Low Sodium Desserts (Dietitian Approved + Heart Healthy!)
3. Best Low Sodium Cereal: 23 Dietitian Approved Brands (2026)
4. McDonalds Low Sodium Meal Idea
5. Best Low Sodium Protein Shakes: A Dietitian Shares All
6. DASH Diet Snacks: 10 Delicious and Healthy Options to Satisfy Your Cravings
7. Low Sodium Salad Dressings: Top Brands From a Dietitian

Where to Buy Low Sodium Foods?

Major grocery stores, bulk food stores, and big box stores like Walmart all carry foods and food brands that are low sodium. You don’t need to shop at Whole Foods or a specialty grocery store to follow a low sodium diet. If you can’t find many salt-free or low sodium products at your regular grocery store, then go explore a different store that might carry more options.

Be sure to always read the nutrition label as the same product (i.e crackers, cheese, granola bars etc) could have different salt levels between different brands and flavors.

Conclusion

Following a low sodium diet is best when you focus on buying and eating foods that are naturally low in salt like fruits, vegetables, whole grains, legumes, nuts, and eggs. There are plenty of low salt breads, cereals, dressings, and snacks that are available at most major grocery stores. You don’t have to eat bland or boring meals!

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.