If you love spicy food like me, you are probably a fan of hot sauce, chili sauce, or buffalo sauce. However, these sauces tend to be very high in sodium.
As a Registered Dietitian, during my consultations, I teach my clients how to choose the best low-sodium sauces and condiments so they can keep their overall sodium intake low.
In this article, I will review some of the best brands that offer low-sodium hot sauce, chili sauce, and buffalo sauce and tell you which ones to avoid if you are watching your sodium intake.
What Defines A “Low-Sodium” Hot Sauce, Chili Sauce, & Buffalo Sauce?
To be classified as low sodium, hot sauce, chili sauce, and buffalo sauce need to have less than 140 mg per serving. In some cases, if they have between 140 to 400 mg of sodium, they are still considered “moderate” or acceptable.
In my case, I often encourage my clients to stick to the 140 mg of sodium per serving to avoid having a large daily sodium intake.
The average sodium content in spicy sauces is 150-250 mg for one tablespoon of sauce, depending on the brand. While spicy sauce is not very high in sodium, the less it has, the more flexibility you have to add salt to other foods. That is why you want to consume the one with the lowest sodium content.
Keep in mind that the sodium found on the nutrition label is per serving size, which in this case, is usually two tablespoons. If you consume more than two tablespoons, you need to quantify how much sodium that sauce will provide.
For example, if the sodium content is 125 mg per tablespoon. This is considered low sodium. However, if you decide to have two tablespoons, you would consume 250 mg of sodium, which means it is no longer considered low sodium.
Check out How Much Sodium Is A Low Sodium Diet?
Low Sodium Hot Sauce Brands
1. Mike’s Hot Honey
I’ve got the perfect hot sauce for those lovers of sweet and spicy foods. Mike’s Hot Honey Sauce offers that sweetness with a punch. It’s ideal for adding to your bowl of chili or your favorite grilled cheese sandwich.
The best thing about this hot sauce is that it has 0 mg of sodium. If you are looking to decrease your sodium content, this is the way to go.
With that said, since it is made with honey, you need to be careful with the portion size and keep track of it to prevent having more calories than you need. One tablespoon has 72 kcal and 18 g of carbs, which is the same as having one slice of white bread. Thus, consume in moderation.
- Sodium per serving size (one teaspoon): 0 mg
- Buy at Amazon here.
2. Truff Original Black Truffle Hot Sauce
Truff Original Black Truffle Hot Sauce is an excellent option for a gourmet-style hot sauce. It is made with red chili peppers, so you know it will have some spice.
Since it is made with truffle oil, it will give you an ideal earthy flavor to add to your ground beef or baked fries.
Besides its flavor, the best thing about this hot sauce is its low sodium content. It has only 40 mg of sodium per teaspoon.
- Sodium per serving size (one teaspoon): 40 mg
- Buy at Amazon here.
3. Valentina Mexican Hot Sauce
Valentina Mexican Hot Sauce is one of my favorite ways to add spice to your meals. It’s considered a very low-sodium sauce since it only offers 65 mg of sodium per serving size (one teaspoon).
It pairs nicely with your meat, chicken, or fish. One of my favorite ways to have it is pouring some on top of homemade natural popcorn (seriously, you need to try it).
- Sodium per serving size (one teaspoon): 64 mg
- Buy at Amazon here.
4. Pain 100% Organic Hot Sauce
Pain 100% Organic Hot Sauce is another excellent choice when you are trying to decrease your sodium consumption.
It is made with habanero peppers, which will give your meals a kick. However, it doesn’t have a lot of spices, which means that it won’t give you a lot of flavor. Nonetheless, this is the best option if you want to add something spicy without affecting your flavors.
It has more sodium than the Valentina Sauce but is still within the low sodium classification. It offers 120 mg of sodium per teaspoon.
- Sodium per serving size (one teaspoon): 120 mg
- Buy at Amazon here.
Low-Sodium Chili Sauce Brands
1. Huy Fong Sriracha Hot Chili Sauce
For your Asian-style recipes, Huy Fond Sriracha Hot Chili Sauce is an excellent option to raise the flavor and the spiciness in any of your dishes.
It’s made from sun-ripened chilis, which means that it gives you a lot of flavor with very little sodium content. A teaspoon of this sauce gives you 40 mg of sodium.
- Sodium per serving size (one teaspoon): 40 mg
- Buy at Amazon here.
2. G Hughes Sugar-Free Sweet Chili Sauce
If you are looking for a sweet chili sauce that won’t offer you a lot of sugar, G Hughes Sugar-Free Sweet Chili Sauce is the perfect fit. It is made with sucralose, a sugar-free substitute, to provide sweetness without adding any sugars or calories.
It offers 250 mg of sodium for two tablespoons. While this might sound like a lot, if we compare it with one teaspoon (the serving size given in the other brands), it only offers 42 mg of sodium.
Note: Remember that one tablespoon has three teaspoons.
This is an excellent option for people with diabetes who are trying to cut back on their sugar intake or manage high blood pressure.
- Sodium per one teaspoon: 42 mg
- Buy at Amazon here.
3. Whole Foods Market Chili Sweet Sauce
Finally, the best low-sodium chili sauce is the Whole Foods Market Chili Sweet Sauce. Not only is it low in sodium, but it’s also made with organic ingredients like organic jalapeño, organic vinegar, and organic garlic.
It has 190 mg of sodium per two tablespoons. If we compare it to the same portion sizes as the ones before (one teaspoon), it only offers 63 mg of sodium.
- Sodium per one teaspoon: 63 mg
- Buy at Amazon here.
4. Bookbinder’s Chili Sauce
Bookbinder’s Chili Sauce is another great option if you want a low-sodium chili sauce. Two tablespoons of the sauce have 230 mg of sodium. Again, while this might sound like a lot, if we have only one teaspoon, it only provides 77 mg of sodium.
Remember that you need to track how much sauce you are using to avoid having more than the recommended amount (1-2 teaspoons).
- Sodium per one teaspoon: 77 mg
- Buy at Amazon here.
Low Sodium Buffalo Sauce Brands
1. Mr. Spice Organic Hot Wing Sauce
Buffalo sauces tend to be very high in sodium. On average, they can have 300-400 mg of sodium per serving (2 tablespoons). Mr. Spice Organic Hot Wing Sauce is a great option if you want to reduce your sodium intake.
In one tablespoon of the buffalo sauce, you get 0 mg of sodium. When making wings, normally, you put a lot of sauce to coat them. A sodium-free sauce can give you that flavor without worrying about the sodium content.
- Sodium per serving size (one tablespoon): 0 mg
- Buy at Amazon here.
2. Wing-Time Buffalo Wing Sauce
In some cases, the best you can do when searching for a low-sodium buffalo sauce is to find one that has a moderate amount of sodium.
Wing-Time Buffalo Wing Sauce is one such brand. In one tablespoon of sauce, you get 280 mg of sodium.
You can use it to marinate your chicken, splash it on your scrambled eggs, or provide some flavor to your favorite seafood recipe. However, make sure to measure the portion size and compensate by avoiding adding extra salt to your meals.
- Sodium per serving size (one tablespoon): 280 mg
- Buy at Amazon here.
Frequently Asked Questions
Can You Have Hot Sauce On A Low-Sodium Diet?
Yes, you can have hot sauce on a low sodium diet as long as it is less than 140 mg per serving. Make sure to check the nutrition label to buy those that are low in sodium, or ideally, don’t contain any sodium.
Is Tabasco Sauce Low In Sodium?
Yes, tabasco sauce is very low in sodium. One teaspoon of sauce offers 35 mg of sodium, making it an ideal choice for a low-sodium diet.
Is Frank’s Hot Sauce High In Sodium?
No, Frank’s Hot Sauce is not high in sodium. In one teaspoon of hot sauce, you get 190 mg of sodium. However, while it cannot be classified as low sodium since it has more than 140 mg per serving, it can be classified as moderate in sodium. Still, you need to be careful how much you add.
Is There A Low-Sodium Sriracha?
Yes, Huy Fong Sriracha Hot Chili Sauce only has 40 mg of sodium per teaspoon. This makes it a great option for those looking to control their sodium intake.
Is There A Low Sodium Chili Sauce?
Yes, Whole Foods Market Chili Sweet Sauce offers 63 mg of sodium per teaspoon. However, if you have more than one teaspoon, it can be classified as high in sodium.
Is All Hot Sauce High In Sodium?
Not all hot sauces are high in sodium. How much sodium hot sauce has depends on the brand and serving size. Some brands have 300 mg or more per serving (1 tbsp). Others like Mike’s Hot Honey have 0 mg, so it’s a great option for a low-sodium diet. Another good option is Valentina Hot Sauce, which has 64 mg of sodium.
Other Low Sodium Foods
About The Author
Brenda Peralta is a Registered Dietitian and certified sports nutritionist. In addition to being an author for FeastGood.com, she fact checks the hundreds of articles published across the website to ensure accuracy and consistency of information.