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There is now a wide range of low-sodium marinades available in grocery stores and online food stores.
Choosing one of these low-sodium options when you want to marinate your ingredients and add flavor to your food will help to reduce your overall sodium intake.
In this article, I’m going to cover the 12 best low-sodium store-bought marinade options for you. I’m also going to give you four bonus marinade recipes so you can make your own low-sodium marinade at home.
What Defines A “Low-Sodium” Marinade?
There is no predefined value for a low-sodium marinade but the average amount of sodium in a marinade is between 400 to 500. However, a marinade that contains 350 mg of sodium or less per serving (1 tbsp) can be considered a low-sodium product.
By law, every food manufacturer states the amount of sodium in their products. Most of the time, manufacturers will state the amount of sodium per serving in milligrams on the nutrition label.
When looking at the labels of different marinades, make sure to look at the serving sizes. If you plan to have more than one serving size, you will need to calculate the total amount of sodium that you will be consuming in one meal.
Check out How Much Sodium Is A Low Sodium Diet?
Low-Sodium Chicken & Pork Marinades
Here are the best low sodium marinades for chicken and pork:
- Mina Tagine Moroccan Chicken Cooking Sauce
- NOH Chinese Orange Chicken Cooking Sauce & Marinade
- Stubb’s Citrus & Onion Chicken Marinade
1. Mina Tagine Moroccan Chicken Cooking Sauce
In every 1 tbsp serving of the Mina Tagine Moroccan Chicken Cooking Sauce, there is just 75 mg of sodium and 24 calories. It’s made with a blend of extra virgin olive oil, lemon juice, and garlic.
- Sodium per serving (1 tbsp): 75 mg
Buy at Amazon here.
2. NOH Chinese Orange Chicken Cooking Sauce & Marinade
When you are looking for something to add authentic flavors to your chicken or pork dishes without adding too much sodium, try the NOH Chinese Orange Chicken Cooking Sauce & Marinade. It contains 155 mg of sodium and 25 calories per 1 tbsp serving.
This product contains no high fructose corn syrup, a substance that has been closely linked to a range of health conditions, including diabetes and obesity.
- Sodium per serving (1 tbsp): 155 mg
Buy at Amazon here.
3. Stubb’s Citrus & Onion Chicken Marinade
The Stubb’s Citrus & Onion Chicken Marinade gives your poultry and pork a lovely zesty flavor. There are just 10 calories in a 1 tbsp serving and 210 mg of sodium.
This product is gluten-free, so it’s ideal for those of you who have a gluten intolerance or have been diagnosed with Celiac disease.
- Sodium per serving (1 tbsp): 210 mg
Buy at Amazon here.
4. Bonus – Homemade Chicken and Pork Marinade
If none of the above chicken and pork marinades take your fancy, try making your very own low-sodium marinade at home. Below, I have included the ingredients list for a great low-sodium marinade that would be suitable for poultry or pork. See the full recipe at Gimme Some Oven.
Ingredients
- Red wine vinegar
- Coarse-grain dijon mustard
- Maple syrup
- Olive oil
The red wine vinegar in this recipe gives the marinade a tangy taste, which is counteracted nicely with the sweetness of the maple syrup. The olive oil adds lots of healthy fats to the marinade, such as omega-3 fatty acids, that can support heart and brain health. Since this recipe does not contain salt, it is very low in sodium and won’t push you over your daily sodium limit.
Low-Sodium Steak Marinades
The best low sodium marinades for steak are:
- Organic Asian Fusion Low Sodium Teriyaki Sauce
- Iron Chef General Tso’s Sauce and Glaze
- Lawry’s Signature Steakhouse with Garlic, Onion & Red Bell Pepper Marinade
1. Organic Asian Fusion Low Sodium Teriyaki Sauce
This USDA Organic, gluten-free marinade combines tamari soy sauce with a range of delicious Asian spices to create a tasty blend to use on your steak.
Tamari soy sauce is a great alternative to standard soy sauce for those who have wheat insensitivity, gluten intolerance, or Celiac disease. Soy sauce is made using wheat or wheat flour and is not ideal for those who are intolerant or sensitive to it.
Despite tamari being known for containing high amounts of salt, the Organic Asian Fusion Low Sodium Teriyaki Sauce only contains 125 mg of sodium per serving.
- Sodium per serving (1 tbsp): 125 mg
Buy at Amazon here.
2. Iron Chef General Tso’s Sauce and Glaze
The Iron Chef General Tso’s Sauce and Glaze creates a delicious glaze on your steak. It’s low in sodium with 140 mg per serving.
This product is made using water, sugar, and soy sauce. Made of soybeans, soy sauce may help to improve gut health and improve heart health by lowering blood pressure and blood cholesterol levels.
- Sodium per serving (1 tbsp): 140 mg
Buy at Amazon here.
3. Lawry’s Signature Steakhouse with Garlic, Onion & Red Bell Pepper Marinade
The Lawry’s Signature Steakhouse with Garlic, Onion & Red Bell Pepper Marinade contains 350 mg of sodium per serving, making it the highest on this list. Although it is at the high end of the recommended limit, it is still classed as a low-sodium product relative to other marinades. It is also low in calories with just 10 per 1 tbsp serving.
- Sodium per serving (1 tbsp): 350 mg
4. Bonus – Homemade Steak Marinade
If you want to try making your own homemade steak marinade, try the recipe on IHeartNaptime. I have included the ingredients list below but head over to the website for the full recipe details.
Ingredients
- Olive oil
- Balsamic vinegar
- Low sodium soy sauce
- Worcestershire sauce
- Minced garlic
- Salt
- Ground black pepper
This is a simple and easy recipe to follow, and it enables you to control the amount of salt that you add to your marinade (if any at all). It’s perfect on steaks but could also be used for chicken or pork. With this recipe creating 4 servings, the amount of sodium per serving will be around 200 mg.
Low-Sodium Fish Marinades
The best low sodium marinades for fish are:
- Tabasco Classic Hot Sauce
- Primal Kitchen Avocado Oil Caesar Dressing & Marinade
- Noble Made by The New Primal Marinade And Cooking Sauce Citrus Herb
1. Tabasco Classic Hot Sauce
The Tabasco Classic Hot Sauce is vegan, gluten-free, sugar-free, and suitable for those of you who are following the ketogenic diet. It is carb-free and contains just 35 mg of sodium per serving, making it the lowest-sodium option on this list.
If you enjoy the spicy flavors of chili peppers, you will love adding this hot sauce to your fish dishes.
- Sodium per serving (1 tbsp): 35 mg
Buy at Amazon here.
2. Primal Kitchen Avocado Oil Caesar Dressing & Marinade
Made with avocado oil and free-range eggs, the Primal Kitchen Avocado Oil Caesar Dressing & Marinade is another low-sodium option when you want to flavor your fish. It contains 105 mg of sodium in every 1 tbsp serving.
- Sodium per serving (1 tbsp): 105 mg
Buy at Amazon here.
3. Noble Made by The New Primal Marinade and Cooking Sauce Citrus Herb
The Noble Made by The New Primal Marinade And Cooking Sauce Citrus Herb is made using organic coconut aminos and apple cider vinegar. It contains 170 mg of sodium and 15 calories per serving, so it’s ideal when you’re trying to cut down your sodium intake.
Coconut aminos contain 73% less sodium than soy sauce and are free of soy, wheat, and gluten.
- Sodium per serving (1 tbsp): 170 mg
Buy at Amazon here.
4. Bonus – Homemade Fish Marinade
To minimize your sodium intake, try making your very own fish marinade at home. I’ve listed some ingredients below that combine into a deliciously sweet marinade that is perfect for all kinds of fish. See the full recipe for this fish marinade at The Better Fish.
Ingredients
- Fresh-squeezed orange juice
- Honey
- Fresh lime juice
- Soy sauce
- Minced garlic clove
- Minced fresh ginger
Low Sodium Tofu Marinades
Here are the best low sodium marinades for tofu:
- Thai Kitchen Gluten Free Peanut Satay Sauce
- P.F. Chang’s Home Menu Mango Sweet & Sour Sauce
- Soy Vay Orange Ginger Marinade and Sauce
1. Thai Kitchen Gluten Free Peanut Satay Sauce
If you are a fan of the nutty taste of satay sauce, you will love the Thai Kitchen Gluten Free Peanut Satay Sauce. It contains 110 mg of sodium per 1 tbsp serving. It’s a great alternative to many higher sodium marinades that still tastes great.
- Sodium per serving (1 tbsp): 110 mg
Buy at Amazon here.
2. P.F. Chang’s Home Menu Mango Sweet & Sour Sauce
The P.F. Chang’s Home Menu Mango Sweet & Sour Sauce puts a twist on traditional sweet and sour sauce. It combines water, sugar, and mango purée for a fruity finish that is perfect for crispy tofu.
- Sodium per serving (1 tbsp): 110 mg
Buy at Amazon here.
3. Soy Vay Orange Ginger Marinade and Sauce
The Soy Vay Orange Ginger Marinade and Sauce will give your tofu a delicious fruity flavor. It contains 150 mg of sodium, meaning it is well within the 350 mg recommendation per serving of marinade.
This product contains no high fructose corn syrup or preservatives.
- Sodium per serving (1 tbsp): 150 mg
Buy at Amazon here.
4. Bonus – Homemade Tofu Marinade
The recipe below uses liquid aminos or low-sodium tamari soy sauce to create a low-sodium tofu marinade. It’s perfect if you want to cut back on your sodium intake while enjoying a sticky sauce that has a spicy kick on your tofu. To learn more and create your own crispy tofu with orange sauce, see the full recipe at The Herbeevore.
Ingredients
- Sunflower oil
- Minced garlic cloves
- Minced ginger root
- Liquid aminos or low sodium tamari
- Orange juice
- Chili flakes
- Corn starch
This homemade marinade uses sunflower oil, which is packed full of beneficial unsaturated fatty acids, such as omega-3s. Unsaturated fatty acids have been shown to protect your heart, improve eye health, and lower inflammation in the body.
Per serving, this recipe contains around 180 mg per serving.
Other Low Sodium Foods
About The Author
Athina Crilley is a Biochemistry graduate, a qualified personal trainer, and nutrition coach. She is passionate about helping women to balance their hormones and cycle. She is the host and producer of Finding Flo podcast, which covers all things women’s health and nutrition.