10 of the Best Low Sodium Salsa Brands

Our picks
Why choose low-sodium?
How to choose
Key takeaways

If you’re watching the amount of salt in your diet, you may wonder whether salsa is off the table.

The good news is, it doesn’t have to be. There are plenty of low-sodium salsa brands that pack their products with flavor, not salt. 

Here’s a breakdown of why to opt for lower sodium varieties, how to choose the best low sodium salsa for you, and 10 of the best brands you can buy.

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Why choose low-sodium?

Salsa is a delicious staple in many households. It’s a nutrient-rich combination of chili peppers, tomatoes, and spices, widely used as a topping on taco night or as a classic dip for tortilla chips.

Unfortunately, many — but not all — store-bought salsas contain quite a bit of sodium. Some brands pack as much as 11% of the recommended daily value (DV) of sodium into a small two-tablespoon serving. 

To put this in perspective, the Food and Drug Administration (FDA) defines “low sodium” as containing less than 140mg (5% of the DV) of sodium per serving. 

While an essential nutrient, sodium is often linked to high blood pressure, which may increase the risk of heart disease and stroke when consumed in high quantities (1).  

For this reason, the American Heart Association (AHA) recommends limiting your sodium to 2,300mg  —  or about one teaspoon of salt —  per day.​​ The recommendation is lower for those with high blood pressure or heart conditions, at 1,500 mg of sodium per day (2). 

Opting for low-sodium products, including salsa, is one way to help you stay within the AHA’s recommendations. 

How to choose low-sodium salsa

There are a variety of store-bought salsas to choose from. Along with sodium content, here are some things to keep in mind when choosing a low-sodium salsa.

What to look for:

• Vitamins, minerals, and other nutrients. Salsa can be rich in several nutrients, such as potassium, vitamin C, and fiber. Read the nutrition facts label, and if there is 10% of the recommended daily value (DV) or more of any of these nutrients, you can consider it a good source (3).
• Heat and flavor. Each salsa contains a blend of peppers and seasonings that result in a unique flavor profile and heat level. Depending on which peppers a salsa contains, salsa has a varying degree of spiciness, often labeled: mild, medium, or hot. Try different salsas with different heat varieties to find which one you like best!

What to limit:

• Sodium. Look for “low-sodium” on the label — by FDA standards, this ensures the product contains less than 140 mg (5% of the DV) of sodium per serving. Alternatively, check the nutrition facts label for this info or opt for one of our products in the list below (4).
• Added sugar. Not all salsas are free of added sugar. If eating salsa with added sugar, keep in mind that it can add up when you’re eating multiple servings. Aim to stick within the AHA’s recommendations of no more than 25 to 36 grams (6 to 9 teaspoons) of added sugar per day (5).
• Level of processing. Pre-packaged products like salsa may use ingredients like emulsifiers, preservatives, and other industrial additives. Try to limit your consumption of these types of “ultra-processed” foods, as research has associated high intakes with several chronic diseases (6).

Additional tips and tricks:

The sodium content of salsa can be shockingly high, especially when served with salty chips. However, there are ways to enjoy it while still keeping your salt intake in check.

• Pair with other low sodium foods. Try salsa with other low sodium foods, such as unsalted tortilla chips, homemade tortilla chips, a fresh taco salad, or even scrambled eggs.
• Pay attention to the serving size. To help avoid overdoing the sodium, try measuring your salsa instead of pouring it straight from the container.
• Add lime juice. Adding citrus — such as lime juice — can bring out the flavor of salsa in a similar way as salt with no additional sodium. 

If you’re willing to give up the convenience of a store-bought salsa, consider trying a homemade salsa. You can skip the salt altogether, or aim for adding no more than a small pinch to the recipe.

Our picks

The products included in this article were selected based on the following:

Every salsa on this list contains less than 140mg sodium (5% of the DV), sorted from lowest sodium content to highest. We also highlighted our top picks based on the each products sodium content, level of processing, and environmental impact.

• Best overall
• Lowest sodium
• Most nutritious
• Least processed
• Best for a heart-healthy diet

Lowest sodium:

1. Clints Picante Salsa (Hot)

This low-sodium hot salsa is made with tomatoes, serrano peppers, cilantro, and lemon juice.

Allergen info: Does not contain any of the top 8 allergens.

Most nutritious:

2. Guy Fieri Burn Baby Salsa (Hot)

This low-sodium hot salsa is made with tomato puree, ciliantro, canola oil, and 7 different peppers: chilaca peppers, guajillo chile peppers, and habanero peppers.

Allergen info: Does not contain any of the top 8 allergens.

Best pineapple salsa:

3. Margaritaville Salsa Chunky Pineapple Orange (Medium)

This low sodium salsa is made with tomatoes, pineapple, fresh jalapenos, oranges, and bell pepper.

Allergen info: Does not contain any of the top 8 allergens.

Best organic:

4. O Organics: Organic Black Bean & Corn Salsa (Medium)

This low sodium salsa sauce is made with a flavorful combination of black beans, corn, jalapeños, garlic, and lime.

Allergen info: Does not contain any of the top 8 allergens.

Best overall:

5. Muir Glen Organic Medium Black Bean And Corn Salsa

This low sodium salsa is made with black beans, corn, jalapeno peppers, bell peppers, lime juice, and cilantro.

Allergen info: Does not contain any of the top 8 allergens.

Best green salsa:

6. Arriba Salsa Green Fire Roasted Mexican (Mild)

This low sodium salsa is made with fire-roasted tomatoes, serrano peppers, sesame oil, and cilantro.

Added sugar: 0g

Saturated fat: 0g

Sodium: 100mg — 4% of the DV

Potassium: Not listed

Vitamin C: 10% of the DV

Allergen info: Does not contain any of the top 8 allergens.

Least processed:

7. Jardines Simply Natural Campfire Roasted Salsa (Medium)

This low sodium salsa is made with roasted tomatoes, roasted onions, morita peppers, and natural smoke flavoring.

Added sugar: 0g

Saturated fat: 0g

Sodium: 100mg — 4% of the DV

Potassium: 2mg — <1% of the DV

Allergen info: Does not contain any of the top 8 allergens.

Best for a heart-healthy diet:

8. Newman’s Own All Natural Chunky Salsa (Medium)

This low sodium salsa is made with tomato puree, green chili peppers, red jalapeno peppers, and red bell peppers.

Added sugar: 0g

Saturated fat: 0g

Sodium: 105mg — 5% of the DV

Potassium: 130mg — 2% of the DV

Allergen info: Does not contain any of the top 8 allergens.

Best mango salsa:

10. Frontera Mango Habanero Salsa (Hot)

This low sodium salsa is made with fire-roasted tomatoes, mango, red-hot habanero peppers, pineapple, and passionfruit.

Allergen info: Does not contain any of the top 8 allergens.

Key takeaways for choosing low-sodium salsa

Salsa is naturally rich in beneficial vitamins and minerals, but store-bought brands are often packed with sodium — a mineral that’s linked to high blood pressure when consumed in excess (2).

Fortunately, you can still enjoy store-bought salsa if you’re watching your salt intake if you choose the right brands. 

Aim for brands with less than 140 mg (5% of the DV) per serving and be mindful of your portion sizes. To stay within the AHA’s recommendations for less than 2300 mg of sodium per day, pair with other low-sodium foods as part of a generally healthy diet.

There are 1,000s of food products that won’t be right for you

Let GreenChoice find the ones that are

Tell us your dietary needs & values and we’ll show you foods that match!

***

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Sydney W

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Makayla Meixner, MS, RDN

View all posts by Makayla Meixner, MS, RDN