Low-Sodium Foods List: Everyday Picks Under 140 mg

Low-Sodium Foods List: Everyday Picks

Whole foods that are naturally low in sodium, generated from USDA FoodData Central and ranked from the least sodium up. Every food shown lands under the FDA's 140 mg “low sodium” mark for the serving listed.

Ranked from the least sodium up, in the serving shown.

Legumes

• Navy beans, cooked — 1/2 cup (91 g): 0 mg
• Black beans, cooked — 1/2 cup (86 g): 1 mg
• Pinto beans, cooked — 1/2 cup (86 g): 1 mg
• Kidney beans, cooked — 1/2 cup (89 g): 2 mg
• Lima beans, cooked — 1/2 cup (94 g): 2 mg

Fruits

• Orange — 1 medium (131 g): 0 mg
• Prunes, dried — 1/4 cup (44 g): 1 mg
• Banana — 1 medium (118 g): 1 mg
• Raspberries — 1 cup (123 g): 1 mg
• Blackberries — 1 cup (144 g): 1 mg
• Blueberries — 1 cup (148 g): 1 mg
• Strawberries — 1 cup (152 g): 2 mg
• Watermelon — 1 cup (152 g): 2 mg
• Pineapple — 1 cup (165 g): 2 mg
• Pear, with skin — 1 medium (178 g): 2 mg
• Cranberries, raw — 1 cup (100 g): 2 mg
• Kiwifruit — 1 medium (69 g): 2 mg
• Grapes — 1 cup (151 g): 3 mg

Grains

• Wheat bran — 1/4 cup (15 g): 0 mg
• Pasta, cooked — 1/2 cup (70 g): 1 mg
• White rice, cooked — 1/2 cup (79 g): 1 mg
• Popcorn, air-popped — 3 cups (24 g): 2 mg

Nuts & seeds

• Walnuts — 1 oz (28 g): 1 mg
• Almonds — 1 oz (28 g): 1 mg
• Sunflower seeds — 1 oz (28 g): 1 mg
• Peanuts — 1 oz (28 g): 2 mg
• Pistachios — 1 oz (28 g): 2 mg

Vegetables

• Green beans, cooked — 1/2 cup (63 g): 1 mg
• Corn, cooked — 1/2 cup (82 g): 1 mg
• Cucumber, raw — 1/2 cup (52 g): 1 mg
• Mushrooms, cooked — 1/2 cup (78 g): 2 mg
• Zucchini, cooked — 1/2 cup (90 g): 3 mg
• Asparagus, cooked — 1/2 cup (90 g): 3 mg
• Bell pepper, raw — 1/2 cup (75 g): 3 mg

Generated from USDA FoodData Central data, July 2026. Values are per the serving shown for each food. MyPlate.food is an independent tool and is not affiliated with the USDA.

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