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There’s no doubt that we love adding lots of salt to our salsa. But scooping a large tablespoon of these high-salt products onto your food can significantly increase your daily sodium intake, which in excess, can have a negative effect on your health.
Luckily, food manufacturers are starting to take health into account when formulating their products. Many manufacturers are now trying to reduce the sodium content of their salsas. Choosing these low sodium salsa options means that you can still enjoy flavorsome meals without exceeding the recommended sodium intake.
Below I’ll cover the 15 best low sodium salsas that you can buy. Before doing so, I’ll first explain government-recommended guidelines for sodium consumption and then define what makes a salsa “low sodium”.
Guidelines For Sodium Consumption
Guidelines for sodium consumption recommend no more than 2,300 mg/day for those below the age of 50 and 1,500 mg/day for those above 50. According to the CDC, around 90% of Americans above two years old consume much more than this.
One of the main reasons for America’s excessive sodium consumption is the large volumes of salt that are added to processed and packaged foods. Studies confirm that ultra-processed foods now make up over half of the standard American diet, and whole foods (foods that aren’t packaged) are being consumed less and less each year.
When we hear the term ‘ultra-processed’, most of us think of fast food. However, high levels of sodium are also present in a range of salsas, dips, and sauces that can be found in most grocery stores.
What Defines A “Low Sodium” Salsa?
Every food manufacturer must clearly state the amount of sodium that is in their products on the label. This mandatory law has been in place since 1990, and since then, a number of studies have confirmed that the use of nutrition labels may decrease sodium intake in US citizens.
If a food nutrition label states that the product is ‘low sodium’, then it contains 140 mg or less of sodium per cup. When the label states ‘sodium-free’ or ‘no sodium’, the product contains less than 5 mg of sodium per serving.
Every nutrition label states the sodium content in milligrams per serving, not per product. This is important to keep in mind because if you eat more than a single serving in one sitting, you’re going to be consuming more sodium than is stated on the label.
Learn more How Much Sodium Is A Low Sodium Diet?
Why Should You Buy Low Sodium Salsa?
For those of you who enjoy adding lots of salsa to your meals, buying low sodium store bought salsa can significantly lower your sodium intake. This is important because high sodium has been linked to a range of health conditions.
Chronic overconsumption of sodium leads to hypertension (high blood pressure), which can contribute to stroke, heart disease, and heart failure. High sodium levels can also affect the fluid balance in your body and cause increased water retention. This can have negative effects on your kidneys and may lead to chronic kidney disease.
Choosing low sodium store bought salsa products over standard options reduces your overall sodium consumption and may reduce your risk of developing a variety of serious health conditions.
- If you’re looking for low sodium spice blends, check out my review of Flavor God.
Low Sodium Store-Bought Salsa: 15 Options
The 15 best low sodium store-bought salsas are:
- The Vine Chunky Salsa
- Desert Pepper Pineapple Medium Salsa
- Frog Ranch Mild Salsa
- Two Ugly Mugs Sweet Heat Salsa
- Texas Pete Medium Salsa
- Pemberton’s Spicy Mango Salsa
- Hudson Valley Harvest Red Salsa
- Newman’s Own Mild Chunky Salsa
- Poblano Farm Mild Salsa
- Muir Glen Mild Salsa
- Private Selection Medium Restaurant Style Salsa
- La Mexicana Medium Salsa
- Pace Restaurant-Style Salsa
- Tenayo Original Gourmet Salsa
- Casa de Sante Mild Chunky Salsa
1. The Vine Chunky Salsa
The winner of the low sodium store bought salsa products in this list is the chunky salsa from The Vine. It offers a medium heat with a slight kick from the jalapeno peppers. This product is also low in carbs, vegan, and certified organic.
If you prefer milder flavors or you are following a low-carb or ketogenic diet, The Vine also offers a mild salsa option, which is also low in sodium.
The ketogenic diet has been linked to lower blood pressure and weight loss, which may help to reduce your risk of developing type 2 diabetes and cardiovascular disease.
- Sodium per 2 tbsp: 15 mg
- Buy from Amazon here
2. Desert Pepper Pineapple Medium Salsa
This low sodium store bought salsa from Dessert Pepper is the Pineapple Medium Salsa, with just 25 mg of sodium per serving. Combining the sweetness of pineapple juice with medium-hot habanero peppers creates a delicious flavor that is perfect as a dip or sauce for any dish.
This product has no artificial preservatives or additives, and it’s free of gluten or dairy, making it ideal for almost any diet.
- Sodium per 2 tbsp: 25 mg
- Buy at Amazon here
3. Frog Ranch Mild Salsa
For a delicious all-natural chunky salsa, this Frog Ranch mild salsa is a great option. It contains just 40 mg of sodium per serving and combines fresh tomatoes, onions, and seasoning to give a rich and delicious flavor.
- Sodium per 2 tbsp: 40 mg
- Buy from Amazon here
4. Two Ugly Mugs Sweet Heat Salsa
With all-natural, fresh ingredients, this Two Ugly Mugs Sweet Heat Salsa combines the perfect combination of sweet and spicy flavors. It’s perfect to add into your main meals or use as a healthy dip for your snacks,
This product is vegan and free of gluten, artificial preservatives, and additives. This low sodium salsa contains just 41 mg of sodium per serving, making it one of the lowest sodium products on this list.
- Price: $4.98 for 16 oz
- Sodium per 2 tbsp: 41 mg
- Buy at Walmart here
5. Texas Pete Medium Salsa
If you’re looking for a delicious low sodium salsa, the Texas Pete chunky medium salsa is ideal. It’s great to add flavor and texture to your quesadillas, tacos, or salads, and it’s made with freshly ripened tomatoes, onions, and peppers.
This product also contains apple cider vinegar, which is known to provide a range of health benefits, including weight loss, improved insulin sensitivity, and lower cholesterol.
- Price: $4.43 for 16 oz
- Sodium per 2 tbsp: 45 mg
- Buy from Kroger here
6. Pemberton’s Spicy Mango Salsa
For a tangy and spicy kick of mango, this Pemberton’s product is the perfect low sodium store bought salsa. It’s got a fruity mango and pineapple flavor that compliments any dish.
This vegan salsa contains just 20 kcals per serving, 75 mg of sodium, and 5 grams of sugar. Cutting back your sugar intake can reduce the risk of type 2 diabetes, obesity, and coronary heart disease (CHD).
If you prefer sweeter tasting salsa, they also offer this mango salsa in a sweet variety.
- Price: $8.50 for 11.3 oz
- Sodium per 2 tbsp: 75 mg
- Buy from Hannaford here
7. Hudson Valley Harvest Red Salsa
With all-natural, vegan ingredients that are organically sourced, the Hudson Valley Harvest red salsa is another great low sodium option. This product contains just 85 mg of sodium per serving and is also low in carbohydrates, making it suitable for those of you who are following the ketogenic diet.
This low sodium store bought salsa is full of flavor and nutrition, providing 6% of your daily iron and 2% of your daily calcium requirements.
Iron is essential for your metabolic processes and is required by your red blood cells to transport oxygen around the body. Calcium is essential for bone formation and maintenance and plays a key role in muscle contraction and blood clotting processes
- Price: $6.99 for 11 oz
- Sodium per 2 tbsp: 85 mg
- Buy from Sunac Natural Market here
8. Newman’s Own Mild Chunky Salsa
Whether you’re looking for a salsa to add to your main meals or something to dip your tortilla chips into, the Newman’s Own Mild Chunky Salsa is a suitable option. It contains just 90 mg of sodium per serving.
With all-natural and gluten-free ingredients, this flavorsome chunky salsa is ideal for those with celiac disease or gluten intolerances.
This product is fat-free and contains no added sugars. It also provides 4% of your daily vitamin A, 2% of your daily potassium, and 2% of your daily iron requirements.
Vitamin A is essential for normal vision, immune function, and reproductive health. Potassium is required for nerve function, fluid regulation, bone health and heart health.
- Price: $2.44 for 16 oz
- Sodium per 2 tbsp: 90 mg
- Buy at Walmart here
9. Poblano Farm Mild Salsa
This organic mild salsa from Poblano Farm is bursting with color and flavor. It has a slightly sweeter taste than other medium or hot salsa, so it’s perfect if you’re not keen on spicy flavors.
All of the ingredients are organic and plant-based. It’s a suitable product for those following the vegan, paleo, keto, or pescetarian diets.
Not only is it low in sodium but it’s also low in calories, with just 5 calories per serving, making it perfect if you’re on a weight loss journey.
- Sodium per 2 tbsp: 95 mg
- Buy from Amazon here
10. Muir Glen Mild Salsa
This popular low sodium store bought salsa from Muir Glen offers a mild, yet enjoyable flavor that can bring your dishes to life. It contains organic, natural ingredients, with California-grown tomatoes, and is labeled as ‘climate friendly’ and sustainable.
- Sodium per 2 tbsp: 100 mg
- Buy from Amazon here
11. Private Selection Medium Restaurant Style Salsa
If you’re looking to recreate the dishes from your favorite Mexican restaurants, this Private Selection Medium Restaurant Style Salsa might be exactly what you need.
This chunky Mexican restaurant-style salsa is made with high-quality ingredients. It’s perfectly seasoned to give your dishes a kick of spice, and it contains just 100 mg of sodium per serving.
This product is free of artificial preservatives and flavors.
- Price: $2.49 for 14 oz
- Sodium per 2 tbsp: 100 mg
- Buy at Kroger here
12. La Mexicana Medium Salsa
This low sodium store bought salsa is created from an authentic family recipe and has a deliciously refreshing flavor. The jalapeno peppers give the salsa a small kick that is complemented by the sweetness of the tomatoes.
This product is gluten-free, sugar-free, and peanut-free. It contains just 5 calories and 120 mg of sodium per serving.
- Price: $3.49
- Sodium per 2 tbsp: 120 mg
- Buy at Kroger here
13. Pace Restaurant-Style Salsa
The low sodium Pace Restaurant-Style salsa combines a range of delicious and nutritious ingredients to provide a restaurant-style experience for your home-cooked meals and snacks. It’s perfect to add into your enchiladas, quesadillas, and burritos to add extra flavors and spices.
- Sodium per 2 tbsp: 130 mg
- Buy from Amazon here
14. Tenayo Original Gourmet Salsa
The next low sodium store bought salsa is the Tenayo Original Gourmet Salsa. This product contains non-GMO, and is free of artificial preservatives or added sugars.
If you love spicy, tangy flavors, you won’t be disappointed with the salsa. It’s got a smooth consistency and is perfect for adding to your burritos or tacos, or eating on its own as a tortilla chip dip.
Tenayo also offers mild, chunky, habanero, chipotle, and bean salsas. All of these variations, except the bean salsa, are also low sodium products.
- Sodium per 2 tbsp: 130 mg
- Buy from Amazon here
15. Casa de Sante Mild Chunky Salsa
If you’re a fan of Mexican food, but you aren’t keen on hot and spicy flavors, the Casa de Santa mild chunky salsa is a great option.
This product is also ideal if you have celiac disease, IBS, or SIBO. All of the ingredients are low FODMAP foods, so they will not trigger your digestive issue. So, you can enjoy this mild salsa in your meals without compromising your digestive health!
- Price: $28.22 for 16 oz
- Sodium per 2 tbsp: 140 mg
- Buy from Walmart here
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.