The Best Low Sodium Salsas You Need to Try (Dietitian Recommended)

If you’re following a low sodium diet, you might think salsa is off limits. Many jarred salsas are packed with sodium… add in salty chips and you have a high sodium snack on your hands. But you don’t have to give up your favorite snack on a heart-healthy meal plan! There are many brands of low sodium salsas available and I am sharing all my favorites with you (plus the best homemade low sodium salsa recipes!).

Let’s break down the benefits of choosing a low sodium salsa, what to look for in a store bought salsa, my top picks for the best low sodium salsa brands, and my favorite low sodium salsa recipe to make at home!

Why low sodium salsa?

Salsa is the perfect snack. Not only does it pair well with chips and guac, but it’s also one of the best ways to add more flavor to your food while upping your vegetable intake. If you rely on the convenience of jarred salsa, finding one that’s super tasty and also low in sodium can sometimes be tricky.

Some salsa brands pack over 250 mg of sodium into just two tablespoons. Considering the daily recommended intake is 2,300 mg, getting 11% of your daily allowance from such a small serving is definitely concerning. Especially when high levels of sodium intake can contribute to the development of heart disease and other health problems.

Since people with diabetes are at a higher risk of developing heart disease, it is especially important to keep your daily sodium intake within the daily guidelines and choosing a low-sodium salsa (like one listed below!) is a great way to help!

How to choose a low sodium salsa

Store bought salsas can sneak in hidden empty calories or added sugars, while many brands bolster their products with extra salt. With so many options available, here are a few things to keep in mind when choosing a low sodium salsa.

Sodium: Look for low sodium on the label (by FDA standards, this means the product has less than 140 mg of sodium per serving), or pick a low sodium salsa from this list.

Serving size: One serving of salsa is 2 tablespoons. Not sure about you, but I certainly need more than that! Since salsa is mainly made with veggies, the calories aren’t an issue, it’s that you can quickly turn a low sodium option into a high one by overdoing the portions. Be mindful of the sodium per serving or try measuring your salsa instead of scooping it straight from the container.

Ingredients: Don’t be duped into thinking salsas with a long list of ingredients should be avoided. Some brands use a variety of vegetables and spices (instead of salt) to enhance the flavor, so look at the quality of ingredients rather than quantity.

Heat & Flavor: Reducing sodium doesn’t mean sacrificing flavor. Whether you like it chunky, mild, green, or super spicy, there’s a low sodium salsa out there for you. Try different brands, heats and flavors to find which one you like best.

The best low sodium salsa brands

If you’re looking for a healthy salsa to pick up at the store tonight, here are the best low sodium salsa brands (all with less than 140 mg per serving) made with the highest quality ingredients.

Whether you’re looking for red, green, or any salsa in between, I’ve got you covered. And if you’re also looking for healthy salsa chips to go with it, I have those too!

1. Best overall

Texas Pete Low Sodium Salsa

Sodium: 45mg, 9 calories, 2g carbs, 0g protein, 0g fat, 0g fiber, 1g sugar

A hearty, chunky blend of vegetables and herbs with one-fifth the sodium of other salsas. Texas Pete’s Low Sodium Salsa is a deliciously healthy option made with very simple ingredients, that doesn’t skimp on flavor!  If you are looking for the best salsa in terms of sodium intake, this is one of your best options. With only 45 mg of sodium per serving, you can dip your favorite tortilla chips in this jar and rest assured that you’re enjoying a low-sodium, vegetable-rich snack.

2. Lowest sodium salsa

Garlic Festival Mild Garlic Salsa

Sodium: 25mg, 10 calories, 2g carbs, 0g protein, 0g fat, 0g fiber, 1g sugar

Enjoy the freshest, all natural flavor of Garlic Festival’s Mild Garlic Salsa. Using vine ripened tomatoes, garlic and onion makes this salsa perfect for grilled salmon or poured over a low carb pasta. At 25 mg of sodium, it is one of the lowest sodium salsas you’ll find on the shelves. Plus, it has no added sugars and only 2 grams of carbs per serving.

3. Best for a heart-healthy diet

WHOLLY Guacamole Avocado Verde Salsa

Sodium: 100mg, 50 calories, 3g carbs, 0g protein, 3.5g fat, 1g fiber, 1g sugar

This heart-healthy salsa, made with 8 simple ingredients, is low in sodium and carbs, making it an ideal choice for salsa lovers with diabetes. WHOLLY Guacamole Avocado Verde Salsa is great to have on hand to add to your favorite omelet, soups, or salads. Although it’s higher in calories than traditional salsa, the combination of chunky avocados and tangy tomatillos offers a rich, satisfying flavor and healthy fats that increase satiety, support blood sugar control and benefit heart health.

4. Best organic salsa

Muir Glen Organic Black Bean and Corn Salsa

Sodium: 110mg, 25 calories, 4g carbs, 0g protein, 0g fat, 1g fiber, 1g sugar

For those wanting a simple, yet flavorful salsa, Muir Glen’s Organic Black Bean & Corn Salsa delivers a ton of flavor with fiber and all-natural, organic ingredients. Its depth of flavor comes from whole tomatoes cooked down into salsa with organic black beans, corn, peppers and five complementary spices. You’ll want to keep this salsa on hand as a pantry staple to add a little heat and spice to your everyday dishes.

5. Best mild salsa

Newman’s Own All Natural Chunky Mild Salsa

Sodium: 90mg, 15 calories, 3g carbs, 1g protein, 0g fat, 1g fiber, 1g sugar

There’s nothing mild about the flavor in Newman’s Own Mild Salsa. It features delicious chunks of diced tomato, onions and cilantro, plus a variety of peppers and spices. One serving has 90 mg of sodium and a bit of protein and fiber. This factor makes it an excellent choice for salsa lovers managing their sodium intake.

6. Best chunky salsa

Trader Joe’s Thick & Chunky Salsa

Sodium: 135mg, 10 calories, 2g carbs, 0g protein, 0g fat, 1g fiber, 1g sugar

If Trader Joe’s is your go-to place for snacks, you can pick up a jar of their Thick & Chunky Salsa and enjoy a tasty, low-calorie complement to your favorite vegetables or chips. And, boy, is this salsa versatile! Pour a few jars into an instant pot with chicken thighs and vegetables or use it as the sauce on a tasty Mexican-inspired pizza.

At 135 mg of sodium per serving, it is one of the higher sodium options on our list, so be sure to monitor your portion size.

7. Best sugar free salsa

Tabla Fresca Farmstand Cilantro Salsa

Sodium: 130mg, 5 calories, 1g carbs, 0g protein, 0g fat, 0g fiber, 0g sugar

When it comes to finding a salsa that won’t sneak sugar in, Tabla Fresca Farmstand Cilantro Salsa is your best bet. What I love most about fresh salsa is that you can identify and actually taste the vegetables. It may not be shelf-stable, but this sugar free salsa is by far the best in terms of nutrition and flavor with only 5 calories and 1 gram of carbs per serving.

8. Best fruit salsa

Mrs. Renfro’s Pineapple Salsa

Sodium: 105mg, 15 calories, 4g carbs, 0g protein, 0g fat, 0g fiber, 2g sugar

If you love a little sweet with a bit of heat, this store-bought fruit salsa is perfect for you. Mrs. Renfro’s Pineapple Salsa blends tomatoes, pineapple chunks, cilantro and a hint of peppers for a zesty salsa that pairs with just about anything. One serving has 15 calories and just 1 gram of added sugar.

9. Best low sodium salsa verde

Arriba Fire Roasted Green Salsa

Sodium: 100mg, 10 calories, 2g carbs, 0g protein, 0g fat

Salsa verde (aka green salsa) is incredibly versatile, and this one stands out thanks to the roasted fresh vegetables. Arriba’s green salsa combines fire-roasted tomatillos with a special blend of Serrano peppers, carrots and cilantro providing a taste unmatched by any other salsas. With only 100 mg of sodium per serving, it’s the perfect topping for black bean burgers or veggie fries.

10. Most versatile

Green Mountain Gringo Roasted Garlic Salsa

Sodium: 85mg, 10 calories, 2g carbs, 0g protein, 0g fat, 0g fiber, 1g sugar

Green Mountain Gringo’s Roasted Garlic Salsa is made with a combination of fresh vegetables, open-flame roasted garlic, and spices. These unique ingredients create a savory depth of flavor and promote heart hearth. It’s a healthy gluten-free, vegan salsa that goes with just about anything. Drizzle this over nachos, or try something new and spoon it over toasted french bread for a south-of-the-border take on classic bruschetta.

What to serve with low sodium salsa

Chips, of course! But really, you can add salsa to almost anything.

• Use as a condiment for chicken, turkey, salmon or steak.
• Spoon over basic scrambled eggs or veggie egg muffins.  
• Substitute salsa for salad dressing.
• Use it as a topping for burgers.
• Cook with meat in the instant pot or slow cooker.
• Jazz up canned soup or homemade chili.
• Swap out marinara sauce for salsa and pour over your favorite low carb pasta.

Low-Sodium Salsa Recipes

You can also make fresh and healthy salsa at home without that unwanted sodium. You’ll be surprised how easy and affordable it is! Try one of my favorite low sodium salsa recipes next time you’re craving a fresh, flavorful snack.

The bottom line:

Salsa can easily fit into a heart-healthy meal plan, especially if you choose one of the best low sodium salsas included in this list. Good choices have less than 140 mg of sodium per serving, contain little to no added sugar, and use quality ingredients. Be mindful of the portion size and what you pair your salsa with to most effectively manage your blood pressure.