25 Best High-Protein, Low-Sodium Snacks for Your Health

Protein and sodium play essential roles in health, but people have different requirements for these nutrients. For example, protein is necessary for muscle health maintenance, immune regulation, hormone production, and more, while sodium is needed for blood pressure control and the function of muscles and nerves.

Most experts recommend that active people consume 1.2-2 grams of protein per kilogram (g/kg) (or 0.54 and 0.9 grams of protein per pound (g/lb)) daily for optimal health.

The Daily Value (DV) for sodium is set at 2,300 milligrams (mg) per day, which is equal to just one teaspoon (tsp) of table salt. However, it’s recommended that people with certain health conditions, like hypertension (high blood pressure) and kidney disease, limit their sodium intake even further, often to no more than 1,500 mg daily.

If you want to increase your protein intake while maintaining a low-sodium diet, choosing the right kinds of meals and snacks is important. While many high-protein snack foods are high in sodium, there are plenty of healthy, low-sodium snacks that are high in protein.

• Protein: 28 grams(g)
• Sodium: 29.4 milligrams (mg), or 1.27% of the DV

Cottage cheese is a good source of protein and other important nutrients such as vitamin B12, calcium, zinc, and selenium. Though it’s healthy and makes a great snack option due to its mild taste and versatility, regular cottage cheese is high in sodium: 696 mg per cup.

Salt-free cottage cheese is much lower in sodium, containing just 29.4 mg per cup. It’s also rich in protein, with the same serving size providing 28 g of protein.

Salt-free cottage cheese can be mixed with sliced fruit and cinnamon for a sweet and satiating snack.

• Protein: 19.9 g
• Sodium: 68 mg, or 3% of the DV

If you’re trying to boost your protein intake, choose Greek yogurt over regular yogurt. Greek yogurt contains more than double the amount of protein found in regular, unstrained yogurt and can be paired with other protein-rich ingredients like nuts and seeds to make a quick snack.

A 7-ounce (oz) serving of Greek yogurt provides nearly 20 g of protein, while the same serving size of regular yogurt contains 8.75 g. Plain Greek yogurt is also low in sodium, with just 69 mg of sodium per 7-oz serving, making it a good choice for people who need to limit their sodium.

• Protein: 12.6 g
• Sodium: 124 mg, or 2.69% of the DV

Hard-boiled eggs are one of the healthiest snacks you can eat. They’re high in protein, providing 12.6 g per two large eggs, and also contain a good amount of vitamins and minerals, like B12, choline, selenium, and vitamin A.

In addition to being high in nutrients, eggs are very low in sodium, with one large egg containing 62 mg.

For a low-sodium, high-protein snack, eat hard-boiled eggs with fresh fruit or vegetables.

• Protein: 17.4 g
• Sodium: 63.8 mg, or 2.77% of the DV

Canned salmon is a shelf-stable source of protein, making it convenient for preparing quick and healthy high-protein snacks. Like many canned protein options, salmon is usually canned with salt, which makes it relatively high in sodium. If you need to watch your salt intake, opt for canned salmon without added salt.

A 3-oz serving of salmon canned with salt contains 342 mg of sodium, while the same serving of salt-free canned salmon contains just 63.8 mg. Snacking on a 3-oz can of salt-free salmon provides 17.4 g of protein, which can help keep you full between meals.

• Protein: 15 g
• Sodium: 106.6 mg, or 1.09% of the DV

Protein powders, such as whey protein, can be added to shakes, smoothies, and even recipes like oatmeal to boost their nutrition and make them more satiating.

Most protein powders are low in sodium, so they’re safe for those following sodium-restricted diets, such as those limiting their sodium to control their blood pressure levels. Plus, you can use whey protein to make delicious protein shakes with ingredients known to lower blood pressure, like avocados, bananas, yogurt, and berries.

A 34-gram serving of whey protein provides 15 g of high-quality protein and 25.2 mg of sodium.

• Protein: 8.46 g
• Sodium: 5.1 mg, or 0.22% of the DV

One ounce of unsalted pumpkin seeds contains 8.46 g of plant-based protein and 5 mg of sodium, which is 130 mg less than the same serving of salted pumpkin seeds.

In addition to being low in sodium and a good source of protein, pumpkin seeds are high in magnesium, a mineral required for blood pressure regulation. An ounce of pumpkin seeds packs 156 mg (or 37% of the DV) of magnesium, making these seeds a good choice for people on salt-restricted diets for hypertension.

Pumpkin seeds can be paired with fresh fruit or added to a low-sodium trail mix for a heart-healthy snack.

• Protein: 26 g
• Sodium: 75 mg, or 3.26% of the DV

Chicken salad is a high-protein snack that can be made using low-sodium ingredients, like Greek yogurt, low-sodium mustard, and chopped vegetables.

One 4-oz chicken breast provides 26 g of protein and only 75 mg of sodium. To make a filling, low-sodium chicken salad, mix shredded chicken with Greek yogurt, low-sodium mustard, and chopped celery. Serve your chicken salad on cucumber rounds or low-sodium crackers.

• Protein: 9.21 g
• Sodium: 97.2 mg, or 4.22% of the DV

Kefir is a fermented yogurt drink that’s high in protein and low in sodium. One cup of plain kefir contains 9.21 g of protein and under 100 mg of sodium.

Kefir is high in vitamins and minerals like B12, calcium, and vitamin A. It is also rich in probiotics called lactic acid bacteria (LAB), which may help improve your digestive health. Try adding kefir to smoothies or enjoying it on its own as a filling snack.

• Protein: 7.94 g
• Sodium: 1.7 mg, or 0.07% of the DV

Peanuts are legumes that are high in protein. Unsalted peanuts contain 7.94 g of protein and just 1.7 mg of sodium per oz, which is 122 mg less than what’s found in the same serving of salted peanuts.

Peanuts are also high in essential nutrients, like folate, vitamin E, magnesium, zinc, and copper, and can be paired with naturally sweet ingredients, like raisins, for a balanced snack.

• Protein: 20.4 g
• Sodium: 94.4 mg, or 4.1% of the DV

If you’re looking for a low-sodium appetizer to enjoy at home, consider snacking on shrimp cocktail.

A 3-oz serving of shrimp provides 20.4 g of protein and under 100 mg of sodium. While shrimp is low in sodium, sauces served with shrimp can be high in added salt. Try swapping the salty cocktail sauce—which can pack as much as 756 mg of sodium per quarter-cup serving—with a homemade low-sodium cocktail sauce made with no-salt-added tomato paste, apple cider vinegar, molasses, horseradish, ground mustard, and minced garlic.

• Protein: 9 g
• Sodium: 0 mg

Peanut butter is a high-protein ingredient that can be spread on fruit, vegetables, and other healthy snack foods. It provides 9 g of protein per 2-tablespoon (tbsp) serving and is plant-based, making it a popular choice for vegetarian or vegan diets.

If you’re watching your sodium intake, it’s best to choose unsalted peanut butter, which contains no added sodium. Traditional salted peanut butter can contain over 150 mg of sodium per 2 tbsp.

Spread unsalted peanut butter on apple slices for a low-sodium, filling snack.

• Protein: 18.4 g
• Sodium: 7.8 mg, or 0.33% of the DV

Edamame are immature soybeans that are one of the best sources of plant-based protein you can eat. When enjoyed without salty condiments, like soy sauce, edamame can be incorporated into low-sodium diets.

One cup of edamame contains 18.4 g of protein and just 7.8 mg of sodium. The same serving also provides 8.04 g of fiber. Fiber supports gut health by encouraging the growth of beneficial bacteria, protecting against constipation, and lowering the risk of digestive diseases such as colorectal cancer (cancer of the colon or rectum).

• Protein: 17.38 g
• Sodium: 104.68 mg, or 4.55% of the DV

Chia seeds are rich in minerals that help regulate your blood pressure and promote good heart health—like magnesium and calcium—and are an excellent source of plant-based protein.

Chia seeds can be used to make chia pudding, a good snack option for those who want to increase their protein intake while limiting their sodium consumption. Chia pudding made with 2 oz of chia seeds and 1 cup of milk contains 17.38 g of protein and 104.68 mg of sodium.

Top your chia pudding with fresh fruits, seeds, or nuts for additional health benefits.

• Protein: 16.59 g
• Sodium: 96.72 mg, or 4.2% of the DV

Though oats are most often consumed at breakfast, they can be enjoyed at any time of day, including as a snack between meals.

A 1-cup serving of overnight oats made with a half-cup of rolled oats, 1 tbsp of almond butter, and 1 cup of milk contains 16.59 g of protein and just 96.72 grams of sodium.

Top your overnight oats with other low-sodium ingredients, like berries or sliced apples, for natural sweetness.

• Protein: 40.6 g
• Sodium: 86 mg, or 3.73% of the DV

Canned tuna is a convenient and versatile source of protein that’s also rich in B6, B12, vitamin D, and selenium. Like salmon, tuna is often canned with salt, so it’s important to choose no-salt-added tuna if you’re following a sodium-restricted diet.

For an easy and healthy low-sodium snack, top a green salad with a 172 g can of no-salt-added tuna, which contains a whopping 40.6 g of protein and just 86 mg of sodium.

• Protein: 20 g
• Sodium: 70 mg, or 3.04% of the DV

Collagen peptides are popular supplements linked to bone, skin, and joint health improvements.

Collagen peptides are high in protein and low in sodium, providing 20 g and 70 mg per 22 g serving, respectively.

To make a high-protein, low-sodium sweet treat, mix collagen peptides into hot milk of your choice and add cocoa powder and a sweetener, like maple syrup or monk fruit.

• Protein: 14.5 g
• Sodium: 11.5 mg, or 0.5% of the DV

Chickpeas are an excellent source of plant-based protein, providing 14.5 g per cup. They’re also very low in sodium. When prepared without salt, a cup of roasted chickpeas contains only 11.5 mg of sodium.

To reduce your salt intake, try flavoring your roasted chickpeas with salt-free seasonings, such as chili powder, dried herbs, or paprika.

• Protein: 14 g
• Sodium: 95 mg, or 4.13% of the DV

Protein bars are a good option for a high-protein, low-sodium snack to take with you on the go.

Many protein bars are made with low-sodium ingredients, like protein powders and nuts, and can be eaten on sodium-restricted diets. For example, a Peanut Butter Chocolate Chip Aloha Bar contains 14 g of protein and under 100 mg of sodium.

• Protein: 7.25 g
• Sodium: 6.5 mg, or 0.28% of the DV

Most store-bought hummus contains a good amount of added salt. To make a low-sodium diet-friendly hummus, it’s best to make your own at home using low-sodium ingredients.

A half-cup serving of homemade hummus made with rinsed salt-free canned chickpeas, olive oil, tahini, and lemon juice provides 7.25 g of protein and under 10 mg of sodium. Pair your hummus with fresh vegetables for a crunchy and savory snack.

• Protein: 5.78 g
• Sodium: 1.7 mg, or 0.07% of the DV

Pistachios contain many essential nutrients, including potassium, which plays an important role in blood pressure regulation.

An ounce of unsalted pistachios provides 5.78 g of protein and 1.7 mg of sodium. In comparison, the same serving of salted pistachios packs 121 mg of sodium.

Pistachios are delicious on their own or can be enjoyed with fresh fruit for a more filling snack.

• Protein: 17.9 g
• Sodium: 3.96 mg, or 0.17% of the DV

Lentils are loaded with protein, providing 17.9 g per cup. They’re also very low in sodium, with the same serving containing just 3.96 mg.

For a low-sodium snack that will keep you satisfied until your next meal, mix unsalted cooked lentils with olive oil, fresh chopped herbs, and vegetables of your choice.

• Protein: 12.6 g
• Sodium: 124 mg, or 5.39% of the DV

Egg muffins are a high-protein snack option that can fit into a low-sodium diet. You can prepare egg muffins ahead of time, and make them without added salt. When making low-sodium egg muffins, avoid high-salt ingredients like sausage and cheese. Opt for low-sodium ingredients like fresh vegetables and herbs.

An egg muffin with two eggs contains 12.52 g of protein and 124 mg of sodium.

• Protein: 10.1 g
• Sodium: 135 mg, or 4.55% of the DV

Ricotta is one of the lowest-sodium cheeses, containing just 135 mg of sodium per half-cup serving.

The same serving packs 10 g of protein, making it the perfect cheese for prepping low-sodium, protein-rich snacks. Whip up a flavorful ricotta dip by blending ricotta cheese with fresh or dried herbs, lemon juice, and olive oil and pairing it with fresh vegetables.

• Protein: 7.57 g
• Sodium: 0.35 mg, or 5.86% of the DV

Almonds are high-protein nuts that are naturally low in sodium. They’re also packed with nutrients like vitamin E and magnesium.

A quarter-cup serving of unsalted almonds contains 7.57 g of protein and only 0.35 mg of sodium. Pair crunchy roasted almonds with unsweetened dried fruit for a nutritious and portable low-sodium snack.

• Protein: 9.4 g
• Sodium: 51.2 mg, or 2.22% of the DV

Ants on a Log is a classic kid-friendly snack that can provide a low-sodium option for the whole family.

When made with one large celery stick and 2 tbsp of unsalted peanut butter, Ants on a Log provides 9 g of protein and 51.2 mg of sodium.

Top your peanut butter-filled celery sticks with chewy and sweet raisins or dark chocolate chips.

When trying to increase your protein intake while following a sodium-restricted diet, it’s important to choose nutritious, protein-rich snack options that are also low in sodium. Fortunately, there are plenty of filling snack options that can fit into a sodium-restricted diet.

Greek yogurt, whey protein shakes, hard-boiled eggs, unsalted nuts, and low-sodium protein bars are just a few examples of delicious, protein-packed snacks suitable for people who need to limit their sodium intake.