These Are The Best Low-Sodium Snacks To Grab And Go, Per Nutritionists (2024)

Rather than made with gluten, the brand uses yellow peas as the base giving each serving 5 grams of muscle-building protein. Consider the Rosemary n' Chia flavor the best addition to your next charcuterie board or snack plate.

Per serving: 140 cal, 7 g fat (1 g sat), 16 g carbs, 1 g sugar, 190 mg sodium, 3 g fiber, 5 g protein

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This protein bar is perfect for the salty snack lover. Like a "heartier peanut butter cup without the sugar crash," this gluten- and soy-free food is one of Iu's top picks for when you need a more satisfying bite.

Per serving: 200 cal, 1o g fat (2.5 g sat), 22 g carbs, 12 g sugar, 160 mg sodium, 8 g fiber, 13 g protein

This isn't your average trail mix — instead its packed with mulberries and apricots that boast a honeyed sweetness (without added sugar) plus plenty of crunchy nuts that keep you seriously satisfied. Consider it a killer hiking snack.

Per serving: 135 cal, 8 g fat (0 g sat), 14 g carbs, 7 g sugar, 49 mg sodium, 3 g fiber, 4 g protein

“I like these snacks because they accommodate many diets and are minimally processed with ingredients like organic cassava and sweet potato,” Kitchens explains. Each serving has 190 mg of sodium and they’re grain-free, organic, and vegan.

Per serving: 130 cal, 6 g fat (5 g sat), 18 g carbs, 0 g sugar, 190 mg sodium, 2 g fiber, <1 g protein

Fan of sweet potatoes? This bag will surely satisfy. Each bag is full of crisp — not oily — chips and serves up a decent dose of iron, potassium, and filling fiber.

Per serving: 220 cal, 13 g fat (1.5 g sat), 24 g carbs, 5 g sugar, 230 mg sodium, 4 g fiber, 2 g protein

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A favorite in the Women's Health Test Kitchen, these puffs boast a savory flavor and a texture that's, well, just like air. And at 3 cups per serving, it's a snack that will really fill you up.

Per serving: 150 cal, 9 g fat (2 g sat), 16 g carbs, 2 g sugar, 210 mg sodium, 1 g fiber, 2 g protein

This is for all the salted nut fans out there, per Kitchens. Thanks to the friendly folks at Nut Harvest you can now have your cashews and eat 'em too. They might be lightly salted but they're still 100 percent flavorful—and naturally contain iron.

Per serving: 160 cal, 13 g fat (2.5 g sat), 8 g carbs, 2 g sugar, 75 mg sodium, 1 g fiber, 5 g protein

According to Iu, Utz is such an "underrated brand." Case in point? These chips in particular, which are made with just two (!!) ingredients—potatoes and cottonseed oil—and have a shockingly low sodium count. Fans of the tried-and-true potato chip, rejoice! This super low-sodium snack is full of that irresistible crunch-factor.

Per serving: 160 cal, 10 g fat (2.5 g sat), 15 g carbs, 0 g sugar, 5 mg sodium, 1 g fiber, 2 g protein

"Boom" is right. With seven grams of protein, seven grams of fiber, and 130 mg of sodium, these roasted broad beans (a.k.a. fava beans) make quite the impact. "These are an excellent, super tasty alternative to chips or if you're a salty snacker," says Bishop, who is a big fan, and packs them whenever she travels.

Per serving: 100 cal, 3 g fat (0 g sat), 15 g carbs, 1 g sugar, 130 mg sodium, 5 g fiber, 7 g protein

"While crackers are often loaded with sodium, here's one that is great as a stand-alone or paired with dips or cheese," Iu says.

Per serving: 150 cal, 8 g fat (.5 g sat), 17 g carbs, <1 g sugar, 180 mg sodium, 2 g fiber, 3 g protein

You can't talk about salty snacks without shining a light on popcorn, a "healthy snack option," per Bishop. Essentially just a whole grain that's been popped, these crunchy bites fill you up thanks to their fiber. Movie watching just got a whole lot better with this salty-sweet goodness.

Per serving: 120 cal, 4 g fat (0 g sat), 21 g carbs, 5 g sugar, 110 mg sodium, 3 g fiber, 2 g protein

Thanks to a savory combo of sesame oil, sea salt, and rosemary extract, these dairy- and gluten-free seaweed crisps are loaded with flavor. Plus, the salt found in seaweed is often iodine salt, which helps with thyroid function, Iu explains.

Per serving: 25 cal, 1.5 g fat (0 g sat), 1 g carbs, 0 g sugar, 30 mg sodium, 1 g fiber, 1 g protein

IMO, these bad boys are the original veggie chip and they still reign supreme—something that Iu agrees with, especially when talking low-sodium snacks. These are almost as crunchy as a kettle potato chip, but have less salt, Iu says. Each chip is made from real slices of root veggies, including parsnip, taro, sweet potato, yucca, and batata.

Per serving: 150 cal, 9 g fat (1 g sat), 16 g carbs, 3 g sugar, 110 mg sodium, 3 g fiber, 1 g protein

Go ahead and add "low sodium" on the long list of reasons why Kind bars rock. This combo in particular has "just the right amount of carbohydrates, protein, and fats that make a balanced snack," per Iu.

Per serving: 180 cal, 15 g fat (3 g sat), 16 g carbs, 5 g sugar, 140 mg sodium, 7 g fiber, 6 g protein

There aren't tons of crunchy snacks that also provide protein, which is one of the many reasons these snapea crisps stand out. Plus, they're filled with heart-healthy fiber. "They're a good alternative to munching on chips because they are crunchy and salty, yet high in protein and fiber to fill you up on nutrients instead of empty calories," Bishop says.

Per serving: 130 cal, 5 g fat (0 g sat), 16 g carbs, <1 g sugar, 75 mg sodium, 5 g fiber, 5 g protein

Dried banana chips are a go-to travel snack for Kitchens since they are unsweetened and made from whole fruit with just a dash of coconut oil. The all-natural snack is also free from added salt, and super crispy.

Per serving: 124 cal, 0 g fat (0 g sat), 29 g carbs, 22 g sugar, 7 mg sodium, 1 g fiber, 1 g protein

This low-sodium snack stands out from the rest thanks to its super simple ingredients (yellow corn, sunflower oil, and sea salt), Bishop says. And for a surprisingly low amount of salt—190 mg to be exact—you get a lot of flavor, which makes them a win for Iu, too.

Per serving: 140 cal, 3.5 g fat (0 g sat), 24 g carbs, 0 g sugar, 190 mg sodium, 0 g fiber, 3 g protein

Looking for an extra crunch in your salad, soup, or grain bowl? Kitchens loves these crunchy chickpeas snacks since they are loaded with flavorful spices but not too much salt (150 mg). They’re also easy to eat on-the-go and make for a great hiking or road trip snack, she adds.

Per serving: 130 cal, 4 g fat (0 g sat), 18 g carbs, 1 g sugar, 150 mg sodium, 5 g fiber, 6 g protein

These chips are a great alternative if you’re craving the crunch of a tortilla chip but looking to cut back on sodium, says Kitchens. There’s zero mg of sodium per serving, and they’re grain-free, gluten-free, non-GMO, paleo, and vegan-friendly.

Per serving: 130 cal, 7 g fat (2 g sat), 19 g carbs, 1 g sugar, 0 mg sodium, 3 g fiber, 1 g protein

Low-sodium peanut butter cookies? Say less! These cookies are sweetened with coconut sugar and the peanut butter adds a hint of savory with only 30 mg of sodium per serving, says Kitchens. They are also gluten-free, grain-free, and dairy-free. It’s a win-win-win!

Per serving: 120 cal, 7 g fat (2.5 g sat), 13 g carbs, 6 g sugar, 30 mg sodium, 1 g fiber, 2 g protein