Low-Salt Choices

Fruit or 100% fruit juice. It's better to have whole fruit instead of 100% fruit juice.

Low-sodium whole wheat bread or an English muffin. Look for sodium content on Nutrition Facts labels.

Low-fat milk or yogurt

Unsalted eggs

Shredded wheat

Corn tortillas

Unsalted steamed rice

Regular (not instant) hot cereal, made without salt

Sausage, bacon, and ham

Flour tortillas

Packaged muffins, pancakes, and biscuits

Instant hot cereals

Cottage cheese

Fresh fish, chicken, turkey, or meat—baked, broiled, or roasted without salt

Dry beans, cooked without salt

Tofu, stir-fried without salt

Unsalted fresh fruit and vegetables, or frozen or canned fruit and vegetables with no added salt

Lunch or deli meat that's cured or smoked

Cheese

Tomato juice and ketchup

Canned vegetables, soups, and fish not labeled as no-salt-added or reduced sodium

Packaged gravies and sauces

Olives, pickles, and relish

Bottled salad dressings

Yogurt

Low-salt or no-salt-added granola

Fresh fruit and vegetables

Unsalted, air-popped popcorn

Unsalted nuts or seeds

Pies and cakes

Packaged dessert mixes

Pizza

Canned and packaged puddings

Pretzels, chips, crackers, and nuts—unless the label says unsalted