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There is now a range of low-sodium taco seasoning products that you can get in stores and online. They are perfect when you’re trying to reduce your sodium intake but still want to add extra flavor to your dishes.
In this article, I’m going to cover the 10 best low-sodium taco seasoning options for you, as well as give you my favorite homemade sodium-free taco seasoning blend.
Before I cover these products, let’s talk about what ‘low-sodium’ actually means when it comes to taco seasoning.
What Are the Guidelines for Sodium Consumption?
As much as sodium is demonized in the media nowadays, it is an essential nutrient for every human to consume. We need dietary sodium to maintain the ideal levels of sodium in our tissues and organs.
Sodium has a range of functions in the body, including regulating fluid balance, helping to send nerve impulses through the body, and enabling muscles to contract and relax. It’s estimated that we need around 500 mg of sodium every day to complete these essential functions. Without sufficient sodium in your diet, each of these processes can be disrupted.
The World Health Organization recommends that you consume around 1.5 (1,500 mg) of sodium a day. But according to the Institute of Medicine, consuming up to 2.3 g (2,300 mg) of sodium a day is acceptable.
What Defines A “Low-Sodium” Taco Seasoning?
Every food manufacturer must state the amount of sodium that is in their products. Most commonly, the amount of sodium is written in milligrams per serving on the nutrition label.
There isn’t one exact number that defines a low-sodium taco seasoning, However, relative to standard taco seasoning products that contain between 450 and 500 grams of sodium per serving, a low-sodium taco seasoning contains much less sodium per 2 tsp serving. A low-sodium taco seasoning is one that contains 400 mg of sodium or less per serving.
Be careful not to confuse low-sodium products with reduced-sodium products. A reduced-sodium product is one that contains 25% less than the standard or original version of the product. It can still have more than the recommended maximum amount of sodium per serving you should consume.
Make sure to look carefully at the nutrition label when searching through taco seasoning products so you get the best ones for your health.
Remember that the product will most likely state the amount of sodium per serving (not per package/container). If you plan on consuming more than one serving of taco seasoning at once, you will need to calculate your total sodium consumption in that meal based on how many servings you want to have (and how much sodium the other ingredients have).
Check out How Much Sodium Is A Low Sodium Diet?
Low-Sodium Store-Bought Taco Seasoning
The best low-sodium store-bought taco seasoning products are:
- Old El Paso Taco Seasoning Mix With 25% Less Sodium
- McCormick Reduced Sodium Taco Seasoning Mix
- Kroger Reduced Sodium Taco Seasoning
- Old El Paso Al Pastor Taco Seasoning Mix
- Old El Paso Original Taco Seasoning Mix
- Taco Bell Original Taco Seasonings Mix
- Siete Spicy Taco Seasoning
- McCormick Premium Taco Seasoning Mix
- Simply Organic Southwest Taco Seasoning
- Nature’s Promise Organic Taco Seasoning
If you’re looking for other types of seasonings that are also low in sodium, check out the Flavor God seasonings.
1. Old El Paso Taco Seasoning Mix With 25% Less Sodium
The Old El Paso Taco Seasoning Mix With 25% Less Sodium has 220 mg of sodium per 2 tsp serving and is perfect for flavoring tacos, soups, meats, and vegetables.
The spicy flavor of this taco seasoning comes from the chili peppers that it contains. Chili peppers contain high levels of vitamin C, which is essential for immune function and collagen protein production, and B6, which is vital for energy production in the body.
Sodium per serving (2 tsp): 220 mg
Buy at Amazon here.
2. McCormick Reduced Sodium Taco Seasoning Mix
Made with 30% less sodium than the original version, the McCormick Reduced Sodium Taco Seasoning Mix provides 250 mg of sodium per 2 tsp serving. This seasoning is made with a blend of chili peppers, paprika, and oregano.
Paprika contains high amounts of vitamin A and provitamin A carotenoids, which can lower oxidative stress (an imbalance in your body of free radicals, molecules that can damage your cells, and antioxidants, substances that protect your cells from damage). Excessive oxidative stress has been linked to a range of chronic diseases.
Sodium per serving (2 tsp): 250 mg
Buy at Amazon here.
3. Kroger Reduced Sodium Taco Seasoning
Compared to the original Kroger Taco Seasoning, the Reduced Sodium version contains 25% less sodium per serving. It has 270 mg of sodium and 20 calories in every 2 tsp.
This product is made using wheat flour, a cup of which provides 85%, 77%, and 57% of the daily recommended intake of vitamin B1, selenium, and folate, respectively.
Vitamin B1 helps to keep your nervous system, heart, brain, and digestive system healthy, while selenium can prevent heart disease and cognitive decline. Folate is required to make new DNA in your cells and aids in the breakdown of proteins.
Sodium per serving (2 tsp): 270 mg
Buy at Kroger here.
4. Old El Paso Al Pastor Taco Seasoning Mix
The Old El Paso Al Pastor Taco Seasoning Mix contains 15 calories and 290 mg of sodium per 2 tsp serving. It’s made with a spicy blend of paprika, chipotle peppers, and chili peppers.
Chipotle peppers have been shown to improve heart and blood vessel health and reduce the risk of cardiovascular disease. It can also boost metabolism, aid in weight loss, and help to regulate blood sugar levels.
Sodium per serving (2 tsp): 290 mg
Buy at FreshDirect here.
5. Old El Paso Original Taco Seasoning Mix
Spiced with chili peppers, the Old El Paso Original Taco Seasoning Mix is a great option when you want to consume less sodium. There are 15 calories and 300 mg of sodium in each 2 tsp serving.
This product is also flavored with onion powder, which can boost your immune system, improve heart health, and improve digestion.
Sodium per serving (2 tsp): 300 mg
Buy at Amazon here.
6. Taco Bell Original Taco Seasonings Mix
Whether you want to flavor beef, chicken, tofu, or veggies, the Taco Bell Original Taco Seasonings Mix is a great low-sodium option with 300 mg per 2 tsp serving.
It’s made primarily using wheat flour, garlic, and salt. Garlic is a known anti-inflammatory and may reduce your chances of getting the common cold by enhancing your immune system.
Sodium per serving (2 tsp): 300 mg
Buy at Amazon here.
7. Siete Spicy Taco Seasoning
The Siete Spicy Taco Seasoning is perfect for those of you who love adding an extra kick to your dishes. It’s made with chili powder, tomato powder, and ground dates.
Tomato powder contains high amounts of vitamin A and C, both of which are strong antioxidants that reduce oxidative stress in the cells and reduce the risk of DNA damage. Vitamin A is also key for metabolism and bone strength.
Sodium per serving (2 tsp): 330 mg
Buy at Amazon here.
8. McCormick Premium Taco Seasoning Mix
The McCormick Premium Taco Seasoning Mix is made with chili pepper, cumin, and oregano. It contains 360 mg of sodium and 20 calories per serving.
Cumin contains https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/ which are potent antioxidants. They lower stress and inflammation levels in your body, protecting you from a range of diseases.
Sodium per serving (2 tsp): 360 mg
Buy at Amazon here.
9. Simply Organic Southwest Taco Seasoning
If you enjoy a zesty flavor to your taco seasoning, the Simply Organic Southwest Taco Seasoning is a great choice. It’s below the recommended 400 mg of sodium per serving and is made out of 100% organic spices.
This product is made with chili pepper, paprika, garlic, and onion, all of which have unique health benefits as discussed above.
Sodium per serving (2 tsp): 360 mg
Buy at Amazon here.
10. Nature’s Promise Organic Taco Seasoning
With 360 mg of sodium per serving, Nature’s Promise Organic Taco Seasoning sits at the higher end of the recommended 400 mg limit. However, it still contains a lot less sodium than standard taco seasoning products.
It’s made with organic brown rice flour, which has been shown to help regulate blood sugar levels and lower blood cholesterol levels, making it helpful for those with diabetes and cardiovascular disease.
Sodium per serving (2 tsp): 360 mg
Buy at Fresh Direct here.
Should You Make Your Own Low-Sodium Taco Mix? 3 Reasons
Making your own taco seasoning at home is a great option if you can’t find a store-bought low-sodium taco seasoning product that you enjoy.
Below, I’ve listed some of the main reasons why you should consider getting your own ingredients and making homemade low-sodium taco seasoning.
1. You Can Control the Amount of Sodium in the Seasoning
Unlike taco seasoning from the store, you can control the amount of salt that you add to your homemade taco seasoning. You can also choose ingredients that are sodium-free or contain very low amounts of sodium to minimize the total sodium content in your seasoning.
This will make it easier for you to stay within the 1,500 to 2,300 mg of dietary sodium limit each day.
2. You Can Adjust the Taste According to Your Preferences
When you are making your own taco seasoning at home, you can include all of your favorite ingredients to create something that suits your taste preferences. You can try a range of different ingredient combinations to see which ones you enjoy the most.
You can also mix up your ingredients depending on what foods you are coating in your taco seasoning. For example, you might prefer a spicier taco seasoning for your meats and a tangier seasoning to flavor your vegetables.
3. It’s Cheaper
Some store bought taco seasoning brands can be expensive to buy and often only contain a handful of servings. By making your own taco seasoning at home, you can gather a selection of simple ingredients that cost less than $10 in total and can produce many more servings than a standard taco seasoning product.
Is It Hard To Make Your Own Taco Seasoning?
It’s not too difficult to make your own homemade taco seasoning. You will need a small range of ingredients and a basic mixing bowl to combine them into one mixture.
Making your own taco seasoning takes just 10 minutes and is simple even for those of you who aren’t experienced in the kitchen.
No Sodium Taco Seasoning Recipe
Here is a simple no sodium taco seasoning recipe for you to follow.
Ingredients
1 tbsp chili powder
1 tbsp onion powder
1 tbsp garlic powder
1 tsp cumin
1 tsp paprika
1 tsp black pepper
1/2 tsp salt
Method
- In a small mixing bowl, mix all of the ingredients until fully combined.
- When using the seasoning on meat or vegetables, cook them as normal before coating the meat or veggies in the taco seasoning mixture. Then continue cooking for another two minutes.
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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.