How to Find the Best Low Sodium Protein Powder
📌 Overview and Key Takeaways
This is a Certified Nutrition Coach’s guide on how to find the best low sodium protein powder.
Discover how to meet your protein needs on a low sodium diet.
Low Sodium Protein Powder
Which Protein Powders are Low Sodium?
Many protein shakes and powders are high in sodium. Popular brands like Orgain and Transparent Labs contain over 300mg per serving.
The reason why so many protein shakes and powders are high in sodium is because they contain plant protein concentrates and/or isolates, which are made using a dilute salt solution.
Salt from the solution stays with protein, making it surprisingly high in sodium.
If you are on a low sodium diet, I highly recommend nut-based protein shakes and powders.
Unlike plant-based protein sources like peas, rice, and soy, nuts are not processed using salt. As a result, they are much lower in sodium.
One serving of our Almond Protein Powder, for instance, contains 0 milligrams of sodium, making it a low sodium vegan protein powder.
If you cannot eat nuts, you may want to consider a protein shake or powder made with animal-based protein.
Animal-based proteins tend to contain a moderate amount of sodium, but some options are relatively low in sodium.
Our Collagen Protein Powder, for example, contains fewer than 100 milligrams of sodium per serving, or less than 5% of the Daily Recommended Value for someone on a low sodium diet.
If you are using protein powder, as opposed to a ready-to-drink protein shake, keep in mind that what you mix it with can add a considerable amount of sodium.
1 serving of cow’s milk or plant-milk, for instance, will add 100+ milligrams of sodium to your shake.
If this is a concern for you, it is recommended that you mix your protein powder with water.
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What Are the Benefits of Low Sodium Protein Powder?
Depending on who you are, reducing the amount of sodium in your diet may improve your overall health.
Here are a few of the potential benefits of using low sodium protein powder:
- Blood pressure management: Lower sodium intake is associated with better control of blood pressure, reducing the risk of hypertension and related cardiovascular diseases.
- Heart health: A diet low in sodium helps to reduce the strain on the heart and blood vessels, lowering the risk of heart attacks and strokes.
- Kidney health: Reducing sodium intake lessens the burden on the kidneys, helping to prevent kidney stones and chronic kidney disease.
- Water retention: Lower sodium levels can help decrease bloating and water retention, leading to a more comfortable and less swollen feeling.
In short, adding a low sodium protein powder to your diet can help you fill in nutrition gaps while also limiting your sodium intake, which can have several health benefits depending on who you are.
When limiting sodium intake, aim to consume less than 2,000 milligrams per day, which is roughly the equivalent of one teaspoon of salt.
Given that you may use a protein powder often, if not every day, it is especially important to be mindful of how much sodium is in 1 serving.
You can find the sodium content of a protein powder by looking at the nutrition label on the product packaging.
This is usually found on the back or side of the product. It lists various nutritional information, including the amount of sodium per serving.
What Is the Best Low Sodium Protein Powder?
Protein powder made from hemp or nuts (almonds, walnuts, etc.) contains little to no sodium, making it the perfect addition to a low sodium diet.
That said, not all low sodium protein powders are created equal.
Many low sodium protein powders are made with ingredients that can cause painful side effects and long term health problems.
Among these ingredients are food additives, dairy-based proteins, and protein concentrates and isolates.
🚫 Avoid Food Additives
Regularly eating certain emulsifiers, thickeners, and other additives can not only upset your stomach, but also alter the composition of your gut microbiome (North Clin Istanb, 2019).
This can lead to gut dysbiosis (Microorganisms, 2022), or an imbalance in your gut microbiota, which has been shown to contribute to chronic diseases (Int J Mol Sci, 2019) like obesity, type 2 diabetes, and even certain cancers.
Your gut microbiome affects various physiological processes, including immune function, so when the balance of bacteria therein is disrupted, it can have a huge impact on your overall health.
⚠️ 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 Dairy-Based Proteins
Dairy-based proteins like whey and casein, although not an issue for everyone, can cause digestive issues.
This is usually because they contain lactose, a sugar many individuals with sensitive stomachs cannot fully digest.
But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.
This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.
🚫 Avoid Protein Concentrates and Isolates
You might also want to avoid ultra-processed 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 your gut break them down.
You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.
Studies show that regularly eating protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018) and cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).
You should thus look for protein shakes and powders made from whole food protein sources like egg whites and almonds, which are easier to digest and absorb.
Order Samples to see for yourself.
What Does Low Sodium Mean?
Though the words “salt” and “sodium” are often used interchangeably, they do not mean the same thing.
Salt (also known by its chemical name, sodium chloride) is a naturally occurring compound.
Sodium, on the other hand, is a mineral, and one of the constituents of salt.
It helps your body maintain fluid and blood volume, and plays an important role in muscle and nerve function.
The amount of sodium needed by the body is actually relatively small, and most Americans consume far too much.
Americans eat, on average, about 3,400 milligrams of sodium per day, or 5+ teaspoons of salt, which is about 20 times as much as the body needs.
Although sodium is naturally occurring in many foods, most of the sodium that Americans eat comes from packaged, processed, store-bought, and restaurant foods.
How Do I Know if I Should Be On a Low Sodium Diet
Determining whether a low sodium diet is right for you involves several considerations.
First of all, certain medical conditions, such as hypertension and kidney disease, may necessitate a low sodium diet.
A family history of high blood pressure and heart disease is another reason to consider a low sodium diet.
Consulting a healthcare professional for personalized guidance is essential for determining if a low sodium diet aligns with your health goals and needs.
He or she can provide regular blood pressure monitoring and electrolyte panels to help you monitor your cardiovascular health and sodium levels.
Where Can I Find the Sodium Content of my Protein Powder?
The Nutrition Facts label, which can usually be found on the back panel of the packaging, lists how many milligrams of sodium are each serving.
It also lists the percent Daily Value (DV), which tells you whether one serving contributes a lot or a little to your recommended daily sodium intake.
According to the Food and Drug Administration (FDA) 5% DV or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high.
A “low sodium” product contains less than 140 milligrams of sodium per serving.
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How Do I Reduce My Sodium Intake?
Navigating a low sodium diet can be challenging, especially if you are just getting started.
Here are some considerations to keep in mind:
- Identify common sources of added sodium. Understanding where hidden sources of sodium are found in your diet is critical. Processed and packaged foods often contain high levels of added sodium, so it is essential to read labels carefully and opt for low sodium options when you can.
- Choose whole foods whenever possible. Incorporating more whole, unprocessed foods into your diet can significantly reduce your sodium intake. Fresh fruits, vegetables, lean proteins, and whole grains are naturally low in sodium and offer many health benefits beyond sodium reduction.
- Get creative with herbs and spices. Experiment with herbs, spices, citrus juices, and vinegar to add depth and complexity to your low sodium meals and snacks without relying on salt.
- Monitor your portion sizes. Even low sodium foods can contribute to high sodium intake if consumed in large quantities. Pay attention to portion sizes and practice mindful eating to avoid unintentionally consuming excess sodium.
- Gradually reduce your sodium intake. Transitioning to a low sodium diet can be challenging, so it is helpful to gradually reduce your sodium intake rather than making drastic changes overnight. Start by familiarizing yourself with nutrition labels, get creative with recipes, and seek additional support if needed.
In short, by incorporating these strategies into your diet, you can effectively manage your sodium intake without sacrificing the flavor of your meals and snacks.
Sources
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
- Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
- International
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