Seasoning Without Salt
Medically reviewed by Drugs.com. Last updated on Aug 4, 2025.
Why is it important to season foods without salt?
Seasoning foods without salt can help decrease your sodium intake. Sodium is found in salt and in many other foods. Your body needs small amounts of sodium to work properly. Too much sodium can increase your risk for health problems such as high blood pressure, heart disease, and stroke. It can also make it hard to manage certain conditions such as heart failure, diabetes, and kidney disease. Your healthcare provider or nutritionist will help you create a meal plan to limit your sodium intake.
What are some high-sodium seasonings and condiments that I should limit or avoid?
- Alfredo sauce, soup, and other packaged sauce mixes
- Barbecue, taco, and steak sauce
- Dry salad dressing mixes
- Garlic, onion, and celery salt
- Imitation bacon bits
- Meat tenderizers and sauces
- Mustard, prepared horseradish sauce, ketchup, and pickle relish
- Salt, seasoned salt, kosher salt, and sea salt
- Monosodium glutamate (MSG), Soy, Worcestershire, and teriyaki sauces
- Tartar, fish, oyster, and cocktail sauces
What are some low-sodium herbs that I can use?
- Basil
- Bay leaf
- Cilantro, chili powder, and cumin
- Dill weed
- Marjoram
- Parsley
- Rosemary and thyme
- Sage
- Lemongrass
What are some low-sodium herb blends that I can use?
- Chili blend: mix black pepper, chili powder, cilantro, cumin, dry mustard, garlic powder, onion powder, oregano, and paprika.
- Cole slaw blend: mix celery seed, dill weed, dried onion, sugar, and tarragon.
- Italian food blend: mix basil, black pepper, garlic powder, ground red pepper, marjoram, oregano, savory, and thyme.
- Onion herb blend: mix basil, black pepper, cumin, dill weed, dried onion flakes, and garlic powder.
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What are some low-sodium spices that I can use?
- Anise
- Cinnamon
- Cloves
- Curry powder
- Ginger
- Mace
- Nutmeg
- Cayenne pepper
- Paprika
What are some low-sodium seasonings that I can use?
- Chives
- Minced, powdered, or freshly chopped garlic
- Lemon
- Dried, powdered, or freshly chopped onion
- Balsamic, cider, flavored, red wine, or white vinegar
How can I use food labels to choose seasonings that are low in sodium?
Reading food labels is a good way to learn whether foods contain sodium and how much sodium they contain. The ingredient list on the food label will tell you if the seasoning or food contains sodium. The food contains sodium if an ingredient has Na (symbol for sodium), salt, soda, or sodium in its name. Food labels list the amount of sodium in the food in milligrams (mg). Following are some words about sodium that may appear on a label and what they mean. Ask your healthcare provider for more information about how to read food labels.
- Sodium-free or salt-free means less than 5 mg in each serving.
- Very low sodium means 35 mg of sodium or less in each serving.
- Low sodium means 140 mg of sodium or less in each serving.
- Reduced or less sodium means at least 25% less sodium in each serving. For example, a food may have 800 mg of sodium in each serving. The same food made with reduced sodium would contain 600 mg of sodium.
- Light in sodium means 50% less sodium in each serving. For example, a food may have 500 mg of sodium in each serving. The same food that is light in sodium would have 250 mg of sodium.
- Unsalted or no added salt means no extra salt is added.
What are some other ways to decrease sodium?
- Check with your healthcare provider before using salt substitutes if you need to limit potassium. Salt substitutes may be too high in potassium for you to use safely.
- Fast food and packaged foods are often high in sodium. Buy low-salt or low-sodium foods whenever possible. Eat homemade or fresh foods and meals to avoid getting too much sodium. Buy fresh, frozen, or low-sodium or no-salt-added canned vegetables.
- Avoid regular canned soups or soups made from dry mixes. Buy low-sodium soups or make your own at home without salt. Use low-sodium broth, bouillon, or consommé.
- Avoid canned, smoked, or processed poultry (chicken, turkey), fish, or meats. Limit cured meats such as bacon and ham.
- Regular cheese contains a medium to high amount of salt. If you eat cheese, buy low-sodium kinds as often as possible. Add only one third to one half the amount of cheese listed on recipes.
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