How to Find the Best Low Salt Protein Powder
📌 Overview and Key Takeaways
This is a Certified Nutrition Coach’s guide to finding the best low salt protein powder.
Discover how to meet your protein needs on a low salt diet.
What Is Low Salt Protein Powder?
Low salt protein powder is a protein powder that contains little or no added sodium per serving.
To clarify, salt, also known as sodium chloride, is a naturally occurring compound.
Sodium, on the other hand, is a mineral and one of the two parts that make up salt.
Although this is an important distinction, for the purposes of this article, I use the words “salt” and “sodium” interchangeably.
Which Protein Powders Are Low in Salt?
Nut-based and hemp-based protein powders tend to be the lowest in salt.
Most other types of protein powder contain a moderate amount of salt.
Some protein powders contain salt because they are made with plant protein concentrates and isolates, which are produced using a dilute salt solution.
Some salt from the solution stays with the protein, which can make these powders surprisingly high in salt.
If you are on a low salt diet, I recommend hemp or nut-based protein shakes or powders.
Unlike peas, rice, and soy, hemp and nuts are not processed using salt and therefore contain little, if any, salt.
One serving of our Vegan Almond Protein Powder, for example, contains 0 mg of sodium.
If you prefer a protein powder made from animal-based protein, collagen protein powder might be your best option.
Our Collagen Protein Powder contains fewer than 100 mg of sodium per serving, or less than 5% of the recommended daily limit for someone on a low sodium diet.
If you use protein powder rather than a ready-to-drink protein shake, remember that what you mix it with can add a meaningful amount of salt.
One serving of cow’s milk or plant milk, for example, can add over 100 mg of sodium to your shake.
If this is a concern, I recommend mixing your protein powder with water.
Product Quiz
What Are the Benefits of Low Salt Protein Powder?
For some people, consuming less salt could support better overall health.
The benefits depend on your individual health and sodium needs, but might include:
- Blood Pressure Management: A lower salt intake might help lower blood pressure, which could reduce the risk of high blood pressure and related heart and blood vessel problems.
- Improved Heart Health: A diet lower in salt might reduce strain on the heart and blood vessels, which could lower the risk of heart attack and stroke.
- Improved Kidney Health: Reducing salt intake might ease the workload on the kidneys, which could help reduce the risk of kidney stones.
- Less Water Retention: Lower salt levels in the body might decrease bloating and water retention, which could help you feel more comfortable.
In short, adding a low salt protein powder to your diet could help you meet your protein needs while limiting your salt intake, which might support your overall health depending on your protein and sodium needs.
How Do I Know How Much Salt Is in My Protein Powder?
You can find the amount of salt in your protein powder by reading the nutrition label.
If you are limiting your sodium intake, a common general guideline is to consume less than 2,300 mg of sodium per day, which is roughly the amount in one teaspoon of salt (MMWR Morb Mortal Wkly Rep, 2021).
Because many people use protein powder often, sometimes daily, it is especially important to be mindful of how much sodium is in one serving.
You can find the sodium content of a protein powder by reading the nutrition label on the product packaging.
The nutrition label is usually on the back or side of the package.
It lists nutritional information, including the amount of sodium per serving in milligrams (mg).
What Is the Best Low Salt Protein Powder?
Not all low salt protein powders are created equal.
Many low salt protein powders contain ultra-processed ingredients that might contribute to uncomfortable side effects and, in some cases, long-term health problems.
Among the most problematic ones are food additives and protein concentrates and isolates.
🚫 Avoid Food Additives
Regularly eating emulsifiers, thickeners, artificial sweeteners, and other ultra-processed additives might upset your stomach.
It could also alter the function and composition of your gut microbiome, the community of microbes that live in your digestive tract (North Clin Istanb, 2020).
These shifts, known as gut dysbiosis, have been linked to the development of several chronic conditions, including heart disease and high blood pressure (Int J Mol Sci, 2023; Hypertension, 2015).
More research is needed to clarify these relationships.
But if you are on a low sodium diet due to a medical condition, you might want to think twice before regularly consuming ultra-processed food additives.
⚠️ Here is a list of the most common food additives in protein shakes and powders:
- acacia fiber
- acacia gum
- acesulfame potassium
- artificial flavors
- ascorbic acid
- aspartame
- calcium carbonate
- carrageenan
- cellulose gum
- dextrin
- dicalcium phosphate
- dipotassium phosphate
- erythritol
- gellan gum
- guar gum
- gum arabic
- inulin
- locust bean gum
- maltitol
- maltodextrin
- mono- and diglycerides
- ‘natural’ flavors
- rice bran extract
- rice dextrin
- rice hulls
- rosemary extract
- silica
- silicon dioxide
- sodium alginate
- soluble corn fiber
- sorbitol
- soy lecithin
- sucralose
- sunflower lecithin
- tocopherols
- tricalcium phosphate
- xanthan gum
- xylitol
- zinc oxide
As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.
🚫 Avoid Protein Concentrates and Isolates
You might also want to avoid protein concentrates and isolates.
Most protein shakes and powders are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.
This includes the enzymes, fiber, and other natural digestive aids that help you break them down.
You therefore might not digest them in the same way that you do whole foods, which could affect your gut health.
For example, one study shows that regularly consuming protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018).
Another study shows that it could cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).
Although further research is needed, individuals with sensitive stomachs can play it safe by choosing protein shakes and powders made from minimally-processed protein sources like egg whites and almonds.
They might be more gut-friendly.
Order Samples to see for yourself.
Sources
- Morbidity and Mortality Weekly Report (MMWR Morb Mortal Wkly Rep). Temporal Trends in Dietary Sodium Intake Among Adults Aged ≥19 Years – United States, 2003-2016. 2021
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2020.
- International Journal of Molecular Sciences (Int J Mol Sci). Gut Microbiota and Cardiovascular Disease: Evidence on the Metabolic and Inflammatory Background of a Complex Relationship. 2023.
- Hypertension (Dallas, Tex. : 1979) (Hypertension). Gut dysbiosis is linked to hypertension. 2015.
- Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
- Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.
Editorial Guidelines
This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and we regularly update our content to ensure accuracy and clarity.
Frequently asked questions
Who Is Drink Wholesome for?
Drink Wholesome makes protein powder for sensitive stomachs, GERD, IBS, and other gut issues. It’s suitable for most food sensitivities, including lactose intolerance, and won’t cause side effects like bloating, constipation, and reflux.
Why Is Drink Wholesome Good for Sensitive Stomachs?
Drink Wholesome is the best protein powder for sensitive stomachs because it’s additive, dairy, and gluten-free. It’s also made from minimally-processed protein sources like egg whites and almonds. Other protein powders are made from ultra-processed protein concentrates and isolates, which look nothing like real food.
What’s the Difference Between Protein Powder and Meal Replacement Powder?
Drink Wholesome makes gut-friendly Protein Powders and Meal Replacement Powders. Protein powder is high in protein and low in everything else, whereas meal replacement powder contains fats, carbs, fiber, and protein because it’s intended to replace the nutritional value of a balanced meal.
What’s the Difference Between Almond, Collagen, and Egg White Protein?
We make three types of stomach-friendly Protein Powder: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you get protein from a variety of sources, any type of protein can help you meet your total daily protein needs. In other words, for someone with a balanced diet, there is no advantage to consuming one type of protein over another. Order Samples to see which type you like the most.
Ask Nutrition Coach
If you’re wondering which Drink Wholesome product is best for you, ask our Certified Nutrition Coach. For personalized medical advice, consult your healthcare provider.
High Protein Balls
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ⅓ cup Protein Powder
- ½ cup nut butter
- ¼ cup maple syrup
- 1 tsp vanilla extract
- ½ cup rolled oats
- ¼ cup mini chocolate chips
- ¼ cup shredded coconut
Instructions
Combine the Protein Powder, nut butter, syrup, extract, and oats in a food processor or blender. Pulse until well combined. Add the chocolate and coconut, and pulse a few more times. Roll the dough into 10 balls. Enjoy!
Author(s)
Protein Powder Samples
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