When following a low-sodium diet, it’s important to pay attention to the sodium content in foods, especially processed and pre-packaged foods which tend to be higher in sodium. Choosing lower sodium options when it comes to protein sources like meat can help reduce overall sodium intake.
What is sodium and how much should you consume?
Sodium is an essential mineral that helps maintain fluid balance and is involved in muscle contraction and nerve transmission. It is found naturally in foods, but most of the sodium in the modern diet comes from added salt. The 2015-2020 Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams (mg) per day for healthy people under 51 years old. For those 51 and older, people with hypertension, diabetes or chronic kidney disease, the recommendation is no more than 1,500 mg per day.
Meat and sodium content
Fresh meats like beef, pork, chicken and fish are naturally low in sodium. However, when processed into things like lunch meats, sausages, canned meats or frozen meals, the sodium content increases dramatically through salt-containing preservatives and flavor-enhancing additives..
Here are some examples of the sodium levels in 3 ounces (about 85 grams) of some popular meats:
- Fresh chicken breast: 60-80 mg
- Fresh lean beef: 60-70 mg
- Fresh pork tenderloin: 60 mg
- Roast turkey breast: 120 mg
- Lean ham: 600-950 mg
- Bacon: 450-1050 mg
- Hot dogs: 400-800 mg
- Bologna: 900-1200 mg
- Salami: 900-1500 mg
- Pepperoni: 800-1200 mg
- Frozen breaded chicken patty: 500-800 mg
- Canned tuna: 250-350 mg
- Canned chicken or turkey: 400-700 mg
- Beef jerky: 600-1200 mg
As you can see, fresh poultry, pork and beef are among the lowest sodium options. Processed meats like deli meats, sausages, bacon, canned products and frozen prepared meats have at least 4-20 times more sodium than their fresh counterparts.
Choosing low sodium meat products
When shopping for meat, opt for fresh whenever possible and minimize processed varieties high in sodium, or look for reduced or low sodium versions. Here are some tips:
- Choose fresh chicken, beef, pork or fish rather than deli meats, sausages, canned meats or breaded frozen products.
- Look for “no salt added” or “low sodium” on canned tuna or chicken.
- Limit bacon, smoked ham and sausages which tend to be very high in sodium.
- Stick to unsalted nuts, seeds and soy products like tofu and edamame instead of high sodium veggie meats.
- Check labels and compare sodium content on frozen foods, canned goods and condiments.
- Buy low sodium broths, stocks and seasoning mixes.
- Skip the salt shaker and flavored salts.
Healthiest low sodium meat choices
These options provide plenty of protein while being naturally low in sodium:
Fresh poultry
Chicken and turkey, especially white meat like the breast, are both lean sources of protein. A 3 ounce serving of cooked chicken or turkey breast contains 60-120mg sodium.
Fresh pork
Lean pork selections like tenderloin and loin chops are comparable to chicken and turkey breast, with about 60mg sodium per 3 ounce serving.
Fresh red meat
Cuts of beef like sirloin, round and loin are lower in fat and sodium, with only 60-70mg sodium per 3 ounce serving.
Fish and seafood
Most fresh fish and seafood are naturally low sodium foods. A 3 ounce cooked serving of salmon, cod, halibut, tuna, scallops or shrimp provides between 60-120mg sodium.
Eggs
One large hardboiled egg contains just 62mg sodium, making it one of the lowest sodium forms of protein.
Unsalted nuts, seeds and legumes
Nuts, seeds, beans and lentils are excellent meatless protein choices, providing about 8-15 grams protein per 1/2 cup serving. Compare labels and choose unsalted or low sodium varieties.
Tips for preparing low sodium meat
Aside from choosing low sodium options, proper preparation can also help minimize the amount of sodium added during cooking:
- Avoid adding salt during cooking or at the table.
- Limit high sodium sauces and seasonings like soy sauce, steak sauce and garlic salt.
- Use oil and vinegar or fresh herbs and spices to flavor meats instead of salt.
- Saute in broth or water instead of oil.
- Rinse canned meat, fish and beans before using.
- Drain and rinse thawed frozen meats to remove brine solutions.
- Marinate meats in oil, vinegar, lemon juice or salt-free seasoning blends.
Lowest sodium meat choices
Here is a summary ranking the lowest to highest sodium meats based on 3 ounce cooked servings:
| Meat | Sodium (mg) |
|---|---|
| Fresh red meat (beef, lamb) | 60-70 |
| Fresh pork | 60 |
| Fresh poultry (chicken, turkey) | 60-120 |
| Fish and seafood | 60-120 |
| Eggs | 62 |
| Unsalted nuts, seeds, beans | 0-140 |
| Roast turkey breast | 120 |
| Canned tuna, no salt added | 140 |
| Lean ham | 600-950 |
| Bacon | 450-1050 |
| Hot dogs | 400-800 |
| Bologna | 900-1200 |
| Salami | 900-1500 |
| Pepperoni | 800-1200 |
| Frozen chicken patty | 500-800 |
| Canned chicken | 400-700 |
| Beef jerky | 600-1200 |
Conclusion
Fresh poultry, pork, beef, fish and eggs are among the lowest sodium meat choices, providing 60-120mg per 3 ounce serving. Processed meats can contain up to 4-20 times more added sodium through curing methods, preservatives and flavor enhancers. To reduce sodium intake from meats, choose fresh whenever possible, look for low sodium products, and prepare using minimal or no salt.