10 Easy Low-Sodium Swaps for Your Favorite High-Sodium Foods

Everyone loves salty food, but not everybody stops to think about their daily sodium intake. And chances are, it’s way more than you’d expect!

If you’re following a low-sodium diet or just trying to eat healthier, incorporating a few simple swaps into your meals can make a big difference. The 10 low-sodium swaps below are super easy to try and can help you cut back on sodium without losing any flavor. 

1. Bread

The sodium in bread isn’t really a big deal, with a slice having around 100-200mg. The real issue is how much of it we end up eating. From sliced bread, buns, dinner rolls, etc., this is where the sodium can really pile up.

Bagels are especially sneaky, with around 400mg each (that’s 17% of your daily limit!). 

Easy swap ideas:

• Skip the toast or English muffins at breakfast and try oatmeal with just a pinch of salt. 
• At dinner, swap the breadbasket for a serving of whole grains like brown rice, quinoa, or farro. 
• If you do choose bread, go for low-sodium bread or whole grain options, and keep portions in check. Small changes make a big difference!

2. Tortillas

Tortillas have a surprising amount of excess sodium, thanks to salt and leavening agents like baking powder. Just one 8-inch flour tortilla has around 391mg of sodium (17% of your daily limit), meaning two tacos could put you at a third of your recommended intake before even adding fillings!

Easy swap ideas:

• Try corn tortillas, which often contain less salt than flour versions. 
• If you prefer flour tortillas, go for whole grain options and keep an eye on portion sizes.
• Use my Low-Sodium Taco Seasoning to give your tacos bold flavor without all the extra sodium.

3. Cold Cuts & Cured Meats

Deli meats like ham, salami, and hot dogs are packed with sodium and often have sodium nitrate as a preservative, making them a big sodium trap. Sure, they’re convenient, but just a few slices can quickly bump up your daily salt intake.

Easy swap ideas:

• Skip the processed stuff and opt for freshly cooked lean meats like turkey breast or chicken. 
• Many brands also offer low-sodium swaps for lunch meat, so check labels or ask for lower-sodium options at the deli counter. 

4. Soup

Soup needs salt to taste good, but many premade soups often contain high levels of sodium and preservatives. Most soups have 940mg per serving, which is nearly half your daily limit! Yikes.

Easy swap ideas:

• Check nutrition labels for “low-sodium” or “reduced-sodium” versions.
• Make homemade soup! Control the salt and freeze single portions for convenience, just like the canned stuff.

Need inspiration? Try my Low Sodium Chicken and Red Lentil Stew recipe!

5. Pizza

Unfortunately, pretty much all the essential pizza ingredients (pizza dough, sauce, and cheese) are naturally high in sodium. Add processed meats like pepperoni, and the numbers skyrocket, with just one frozen slice averaging 799mg and restaurant slices hitting nearly 1,000 mg!

Easy swap ideas:

• Try making homemade pizza with whole-wheat crust, low-sodium pizza sauce, and part-skim mozzarella. My Low-Sodium Margherita Pizza is a great place to start!
• Load up on veggies like bell peppers and mushrooms instead of salty meats, or experiment with cauliflower crust for a lighter base.
• Pair your slice with a salad to cut back on how much pizza you eat.

6. Salad Dressing

Store-bought salad dressings can pack a surprising amount of sodium, with many containing around 200-400mg per serving, and some have even more than that! While the sodium content varies by brand, many dressings rely on salt and additives like MSG for flavor, making even a small pour add up fast.

Easy swap ideas:

• Skip the bottled stuff and whip up your own with olive oil and vinegar. It’s just as tasty without the excess salt, and you’ll have full control over what goes in. 
• If you do buy pre-made, check labels carefully to find the lowest-sodium option. Look for dressings with less than 140 milligrams of sodium per serving.

Love throwing ranch on everything? My Easy Low Sodium Ranch Dressing is perfect for salads, dipping veggies, and more.

7. Cheese

Don’t worry, I’m not taking away your cheese. But you might want to be mindful of the type of cheese you use and how much. Feta and blue cheese are higher in sodium, while goat cheese and ricotta are naturally lower in sodium. Always check labels. What looks innocent might surprise you!

Easy swap ideas:

• Go for low-sodium swaps of your favorite cheeses, or stick to cheeses that naturally have less salt.
• Use small amounts of bold, hard cheeses like Parmesan or Romano to add big flavor without overdoing the salt. A little goes a long way, so grate it finely and savor the taste!

8. Broths & Stocks

Much like soup, you need some salt when it comes to broths and stocks. But too much salt turns these kitchen staples into sodium overload. Just one cup of beef broth contains 893mg (39% of your daily limit), and chicken or vegetable versions aren’t much better. The good news is that low-sodium options are easy to find. 

Easy swap ideas:

• Look for “reduced-sodium” labels, which cut at least 25% of the salt without sacrificing flavor. Your soups, stews, and sauces will taste just as rich. 
• Make homemade broth using unsalted or low-sodium stock. You can also use herbs and spices to add flavor instead of salt.

9. Sauces

Watch out for sauces! They’re flavor boosters loaded with salty ingredients. Soy sauce takes the lead at 1,024 mg of sodium per tablespoon, while barbecue sauce delivers 350 mg in just two tablespoons. Even “plain” tomato sauce hides 417mg per 100 grams. That salt adds up fast when cooking or drizzling at the table.

Easy swap ideas:

• Cook with reduced-sodium versions of your favorite sauces. They can taste just as good with less salt.
• Make your own sauces at home using herbs, spices, and low-sodium broths for flavor instead of relying on store-bought options. My Low Sodium Barbecue Sauce is a hit!
• Add a splash of fresh citrus juice, vinegar, or hot sauce to your sauces to boost flavor and keep things interesting.

10. Canned Vegetables

Don’t let the veggies fool you! That convenience can often come with a sodium surprise. Just a single serving of canned green beans delivers 380mg of sodium, while canned tomatoes serve up 100-300mg. That preservative brine turns healthy greens into salty sides without you even realizing it.

Easy swap ideas:

• Go for low-sodium or no-salt-added canned veggies whenever you can.
• Always drain and rinse canned veggies for a minute or two to wash off a good amount of the sodium.
• Grab frozen vegetables instead! They’re just as convenient without all the extra salt.

Keep the Flavor, Lose the Sodium

Going low-sodium doesn’t have to be this big sacrifice. Just being mindful is a great start.

I hope these low-sodium swaps help you enjoy your favorite foods without all the extra salt. Remember to read labels, choose fresh or frozen options when possible, and don’t be shy about trying out different herbs and spices to amp up the flavor. Need more ideas? Check out my low-sodium recipes!