On a low sodium diet or a heart healthy diet? Ugh, we all love salt. But at 575mg for 1/4 teaspoon, it seems impossible that we can even dream of adding it to our diet. And, let's face it, any "salt-like replacement" (like potassium chloride) tastes a bit funky and could interfere with heart meds! Additionally, the heart healthy sodium replacements such as Table Tasty may not give you that flavor variety you are looking for your in your dish. Here is a full list of all of the low - sodium spices that I have come across in my cooking! This worked for me! Does it work for you? hope you can use these in your heart healthy dishes.
My "Healthy Heart Lists" change and grow as I explore new items. Check back for more updates on this article!
Looking for a quick list to reference? Check out my Top 10 Salt Substitutes.
Looking for a specific cuisine? skip to the section
New American Dish Salt Replacements
Ranch Seasoning
Sodium (1/4 tsp): 65mg
Review: Honestly, who needs salt when you have creamy buttermilk? Tang is the game!
Where to get it: Select local stores (brands may differ), Trader Joes, Whole foods or Amazon.
Ketchup Seasoning
Sodium (1/4 tsp): 40mg
Review: I love to add this to to potatoes, veggies and any other place where I would usually use that sweet, tangy bite of ketchup.
Where to get it: Select local stores (brands may differ), Trader Joes
Old Bay Seasoning
Sodium (1/4 tsp): 140mg
Review: An "oldie" but "goodie". This blend of spice has always been a favorite of mine long before my dad developed his heart condition. Spicy, salty, savory! Great over seafood!
Where to get it: Select local stores (brands may differ), Amazon.
Kinder's Woodfire Garlic
Sodium (1/4 tsp): 180mg
Review: Smoke is a complex flavor that I think should be used more often in cooking. I love this smokey savory spice on any chicken, bison or beef dish!
Where to get it: Select local stores (brands may differ), Amazon.
Fresh Jax Tofu Scramble
Sodium (1/4 tsp): 33mg
Review: Super low sodium with a subtle savory flavor. Its not only great on tofu but also veggies!
Where to get it: Select local stores (brands may differ), Amazon.
Latin American Salt Replacements
Trader Joe's Everything But the Elote
Sodium (1/4 tsp): 70mg
Review: Holy moly! I loooovvee this seasoning. Cumin? Cheese? Spice? I'm there! Great over corn (of course) but really on anything veggie! I can't believe its only 70mg a pop!
Where to get it: Trader Joes and Amazon.
Adobo Seasoning
Sodium (1/4 tsp): 140mg
Review: Honestly, this doesn't just go with Latin American dishes. There are so many cuisines where Adobo adds flavor. Why? Salty, savory, spicy, tangy and aromatic. Have I said enough?
Where to get it: Trader Joes and Amazon.
Asian Dish Salt Replacements
Miso Seasoning
Sodium (1/4 tsp): 40mg
Review: Like all miso, this spice flavor is deep, flavorful umami-ness. My "go to" for all asian dishes.
Where to get it: Select local stores (brands may differ) or Amazon.
Dashi Soup Stock
Sodium (1/4 tsp): 135mg
Review: Even though this is used for soup, I find it to add a great salty/umami flavor to any asian dish! Just crush it up and sprinkl!
Where to get it: Select local stores (brands may differ), 99 Ranch, H-mart, or any other Asian stores and Amazon.
Yuzu Salt
Sodium (1/4 teaspoon): 170mg
Review: Citrus hits the tongue like sodium does but it has a much more subtle flavor that adds brightness to your dishes. I was gifted this spice by my foodie friends!
Where to get it: Select local stores (brands may differ) or online.
"On Everything" Salt Replacements
Simply Organic Umami Blends
Sodium (1/4 tsp): 115mg
Review: A must-have mushroom-based powder. BUT! It has the added kick of mustard that brings out that savory flavor. I can't get enough of this one!
Where to get it: Select local stores (brands may differ) or Amazon.
Kinders Salt, Pepper & Garlic
Sodium (1/4 tsp): 180mg
Review: This blend is strong unlike other salt replacements. Savory and spicy. I honestly use this in my own cooking in replacement for salt. Yum!
Where to get it: Select local stores or Amazon.
Mushroom Powder
Sodium (1/4 tsp): 5mg
Review: Probably the best "bang" (flavor) for your "buck" (sodium)! Mushroom powder is heavy on umami and adds a different dimension to food. Although it's not a true salt replacement for that "salty" flavor, I really don't mind as it lights up all my umami senses!
Where to get it: Select local stores (brands may differ) or Amazon.
MomoFuku Savory Seasoning Salt
Sodium (1/4 tsp): 170mg
Review: Created by famous chef, David Chang. One of my all time favorite salt replacements! Just savory enough to bring out the salt flavor. Honestly, I think its more complex than the pure salt taste.
Where to get it: Select local stores, Momofuku Website or Amazon.
Omnivore Salt
Sodium (1/4 tsp): 240mg
Review: I discovered this at the Ferry building in SF. It only has half the sodium of regular salt but is so flavorful! The additional spices support the salt. Honestly, even better than salt!
Where to get it: Select local stores (brands may differ) or Amazon.
M.S.G.
Sodium (1/4 tsp): 125mg
Review: MSG gets a bad rep. For a heart health diet, its fine in smaller quantities. Just a 1/4 teaspoon of this will enhance any meat dish. Pure umami!
Where to get it: Select local stores (brands may differ) or Amazon.
Onion Salt
Sodium (1/4 tsp): 75mg
Review: One of my "go-tos" when I just want to add a little sodium to a dish. The onion enhances the reduced sodium. Simple! Perfect!
Where to get it: Select local stores (brands may differ) Trader Joes or Amazon.
Nutritional Yeast
Sodium (2 tablespoons): 30mg
Review: Has a nutty and cheesy flavor for very low sodium. You can add this to any dish that is enhanced by that cheesy flavor. A must try over popcorn!
Where to get it: Select local stores (brands may differ) or Amazon.
"Zero" Guilt Replacements - No Sodium Salt Alternatives
This is a list of zero sodium options (no salt allowed!)
Lemon Pepper
Sodium (1/4 tsp): 0mg
Review: You don't need to get this brand but there are a lot of brands out there that sell this salt-free citrus spice! I love this over salmon!
Where to get it: Select local stores (brands may differ) or Amazon.
Kinder's "No Salt" Series
Sodium (1/4 tsp): 0mg
Review: Yes! Try them all. Kinder's is in the business of meats and understand what makes a flavorful meat!
Where to get it: Select Stores or Amazon.
21 Seasoning Salute
Sodium (1/4 tsp): 0mg
Review: Yes. It has ZERO sodium. It adds flavor to your dishes in a way even salt cannot. However, if you're looking for that salt taste, this won't give it to you. Still, this little bottle is full of flavor!
Where to get it: Trader Joes or Amazon.
Vegitude Power
Sodium (1/4 tsp): 0mg
Review: This combo is one of my favorites! Something about the tumeric adds a complexity to this spice that I can't resist!
Where to get it: Amazon
Onions, Garlic, Shallots (Fresh or Dried)
Sodium (1/4 tsp): 0mg
Review: Umami is the game. If flavor is what you want, sauté up some onions, garlic, or shallots to add to any dish. A guaranteed umami punch!
Where to get it: Any grocery store!
Lemon or Limes
Sodium (1/4 tsp): 0mg
Review: Did you know citrus hits a similar place on your tongue as salt does? Yes! Thats why a squeeze of lime or lemon can enhance meat flavors just as salt can!
Where to get it: Any grocery store!
Footnotes/Disclosures
*The nutritional information provided in recipes on this website are estimates and is for informational purposes only. Actual nutrition facts may vary based on the specific ingredients and brands you use, as well as the portion sizes. For accurate nutritional information, please consult a registered dietitian or nutritionist. Thank you for understanding!
** Some of the links on this blog are affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This is at no additional cost to you. As an Amazon Associate, I earn from qualifying purchases. I only recommend products and services that I have personally used and believe will add value to my readers. Thank you for supporting Healthy Heart Foodie!
*** This article was written from the perspective of my own experience with my dad. My dad suffered from heart failure and coronary artery disease requiring bypass surgery. If you suffer from other medical conditions such as diabetes, there may be other considerations.
**** I am not a health-care professional and the information in this website is not meant to be medical advice. Please consult your doctor for medical guidance.
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