Lowest-Sodium Snacks, Ranked Per 100 g (2026)

The lowest-sodium snacks include Whole Wheat Matzo Crackers with 2 mg of sodium per 100 grams and oil-popped unsalted Popcorn with 3 mg per 100 grams.

This post ranks snacks based on their sodium content per 100 grams using USDA FoodData Central data. The focus is on whole foods that are lower in sodium, which can be beneficial for dietary patterns.

Why Sodium Matters for Blood Pressure

Sodium intake is linked to blood pressure regulation, as excessive sodium can lead to elevated blood pressure levels. Lowering sodium consumption is often associated with better cardiovascular health. Foods lower in sodium may help support healthy blood pressure levels. This is educational information, not medical advice.

Lowest-Sodium Snacks, Ranked Per 100 g

Below is a ranked list of the lowest-sodium snacks per 100 grams.

#	Food	Typical serving	Sodium/serving (mg)	Sodium/100 g (mg)	Calories (kcal)	Protein (g)	Sugar (g)	Fiber (g)
1	Whole Wheat Matzo Crackers	0.5 serving (14 g)	0	2	50	1.9	0.0	1.7
2	Popcorn (oil-popped, unsalted)	1 serving (8 g)	0	3	40	0.7	0.0	0.8
3	Dry Roasted Sunflower Seeds Unsalted	1 serving (128 g)	4	3	745	24.7	3.5	14.2
4	Brown Rice Sesame Rice Cakes	1 serving (9 g)	0	4	35	0.7	0.0	0.0
5	Brown Rice Cakes with Buckwheat (unsalted)	1 serving (9 g)	0	4	34	0.8	0.0	0.0
6	Fruit and Juice Bar (Frozen)	1 bar (77 g)	3	4	67	0.9	13.5	0.8
7	Air-Popped Popcorn (unsalted)	1 serving (8 g)	0	4	31	1.0	0.0	1.2
8	Unsalted Multigrain Brown Rice Cakes	1 serving (9 g)	0	4	35	0.8	0.0	0.0
9	Reduced Fat Potato Chips	1 serving (28 g)	2	8	138	2.0	0.1	1.7
10	Regular Unsalted Trail Mix	1 serving (150 g)	15	10	693	20.7	0.0	0.0
11	Unsalted Corn-Based Extruded Chips	1 serving (88 g)	13	15	490	5.8	1.2	3.9
12	Low Fat Unsalted Tortilla Chips	1 serving (28 g)	4	15	118	3.1	0.2	1.5
13	White Corn Tortilla Chips (unsalted)	1 serving (26 g)	4	15	131	2.0	0.3	1.4
14	Baked Taco Shells	1 shell (28 g)	4	15	133	2.0	0.0	2.1
15	Meal Cracker	1 cookie (28 g)	5	16	109	2.6	0.1	0.7

How Nutrola Tracks Sodium for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including sodium, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see lowest-sodium nuts and seeds.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. Each entry uses USDA household weights for per-serving sizes, normalized to per 100 grams for consistency. This ranking is intended for educational purposes and not for medical advice.

Frequently Asked Questions (FAQ)

What is the sodium content of Whole Wheat Matzo Crackers?

Whole Wheat Matzo Crackers contain 2 mg of sodium per 100 grams.

Which snack has the lowest sodium?

The lowest sodium snack is Whole Wheat Matzo Crackers with 2 mg per 100 grams.

How much sodium is in oil-popped unsalted popcorn?

Oil-popped unsalted Popcorn contains 3 mg of sodium per 100 grams.

Are there snacks with 0 mg of sodium?

Yes, Whole Wheat Matzo Crackers and several types of popcorn have 0 mg of sodium per serving.

What is the sodium content of unsalted multigrain brown rice cakes?

Unsalted Multigrain Brown Rice Cakes have 4 mg of sodium per 100 grams.

How does sodium affect blood pressure?

High sodium intake is associated with increased blood pressure levels, while lower sodium consumption may support better blood pressure regulation.

Key Takeaways

• Whole Wheat Matzo Crackers have 2 mg of sodium per 100 g.
• Oil-popped unsalted Popcorn contains 3 mg of sodium per 100 g.
• Dry Roasted Sunflower Seeds Unsalted have 3 mg of sodium per 100 g.
• Brown Rice Sesame Rice Cakes contain 4 mg of sodium per 100 g.
• Regular Unsalted Trail Mix has 10 mg of sodium per 100 g.
• Reduced Fat Potato Chips contain 8 mg of sodium per 100 g.