Salsa has become a delicious staple in many American households. Its bold and tangy combination of chili peppers, tomatoes, and other spices is widely served with tortilla chips as an appetizer and used as a classic topping on taco night.
However, if you’re watching your sodium intake, you may wonder whether certain dips and spreads — such as salsa — are off the table.
Excessive sodium in the diet has been linked to high blood pressure, which may increase the risk of heart disease and stroke (1).
For this reason, the American Heart Association recommends limiting your sodium to 2,300mg — or about 1 teaspoon of salt — per day. For those with high blood pressure or heart conditions, the recommendation is set even lower, at 1,500 mg of sodium per day (2).
As it turns out, many store-bought salsa brands pack as much as 11% of the recommended daily value (DV) of sodium into each 2-tablespoon serving.
However, there are plenty of tasty low sodium salsas to choose from. Here are 10 of the best low sodium salsa brands packed with flavor, not salt.
O Organics Black Bean & Corn Salsa is a hearty salsa made with USDA organic ingredients. Featuring a flavorful combination of black beans, corn, jalapeños, garlic, and lime, it has an overall GreenScore of 92.
This low sodium salsa only contains 95mg — or 4% of the DV — of sodium. It also delivers some potassium, a mineral the helps carry out a number of essential body functions from muscle contractions to blood pressure regulation (3).
Made with fire roasted tomatoes and roasted corn, Simple Truth Organic Black Bean & Corn Salsa packs a robust smoky flavor without the high salt content.
It boasts an overall GreenScore of 94, in part due to its low levels of sodium. Each 2-tablespoon serving only supplies 105mg of sodium, or just 5% of the DV.
Hudson Valley Harvest Red Salsa is made with only 9 simple plant-based ingredients.
It provides only 85mg of sodium per 2-tablespoon serving, or around 4% of the daily value.
What’s more, each serving of this this organic low sodium salsa packs 6% of the DV for iron — a mineral essential for transporting oxygen throughout your body (4).
This low sodium salsa verde is made with tomatillos, cilantro, and chunky Hass avocados giving it a uniquely creamy texture.
It contains 90mg of sodium per 2-tablespoon serving, or just 3% of the DV. Plus, it’s certified kosher, gluten-free, and vegan.
This organic low sodium salsa is the original salsa of Poblano Farm.
Bursting with flavors of sweet fire roasted poblano peppers, plum tomatoes, and jalapeños, it only contains 75mg of sodium — 4% of the daily value.
At only 5 calories per serving, it’s also one of the lowest calorie salsas on this list.
365 Everyday Value Organic Thick & Chunky Medium Salsa is Whole Foods’ healthy take on a classic chunky salsa.
It contains 140mg of sodium, or 6% of the daily value. Like others on this list, it contains no added sugars or artificial additives.
If you enjoy fruity salsa, you will love this tropical salsa made from mangos, pineapple, and jalapeños.
This sweet and spicy low sodium salsa has only 75mg of sodium per 2-tablespoon serving, or 3% of the daily value.
Additionally, each serving provides 15% of the DV for vitamin C, a vitamin known for its potent antioxidant effects (5).
For the pico de gallo lover, this low sodium salsa will satisfy any craving for fresh, restaurant-style salsa fresca without the high salt content.
It’s low in both sodium and calories at just 45mg (2% of the DV) and 5 calories per 2-tablespoon serving.
Garden Fresh Gourmet Thick N’ Chunky is all about delivering a bounty of fresh chunky tomatoes, onions, and jalapeños in each scoop.
It contains just 125mg of sodium per 2-tablespoon serving, or 5% of the DV). Plus, it may help you meet your daily fiber needs by supplying 10% of the DV per serving.
Fiber offers a number of potential health benefits from lowering levels of bad cholesterol in the blood to supporting a healthy gut (6).
Made in San Antonio since 1996, Texas Salsa is Clint’s most popular flavor.
Though it only contains 80mg of sodium (3 % of the DV), this low sodium salsa does not lack flavor. The addition of serrano peppers give this south Texas-based traditional salsa its powerful bite.
While the array of low sodium salsa products available in stores can be a convenient and nutritious option, the fresh taste of homemade salsa is hard to beat.
Going the homemade route means you’re guaranteed full control over the sodium levels and other ingredients in your salsa.
If your goal is to cut the sodium, opt for fresh ingredients over canned. Experimenting with a variety of fresh tomatoes, fresh peppers, herbs, spices, and citrus is the key to crafting the perfect flavor combo without having to load up on salt.
For a simple homemade low sodium salsa recipe, check out this fresh find by All Recipes.
The sodium content of salsa can be shockingly high, especially when served with salty chips. However, there are ways to enjoy it while still keeping your salt intake in check.
Here are a few tips to keep in mind when shopping for low sodium salsas:
Adding lemon or lime may bring out the salty taste of a low sodium salsa without adding more salt. Experiment with herbs, spices, & acidic components to achieve a flavor profile you enjoy.
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