How to Find the Best Sodium-Free Protein Powder
📌 Overview and Key Takeaways
This is a Nutrition Coach’s guide on how to find the best sodium-free protein powder.
Discover how to meet protein needs on a low sodium diet.
Sodium-Free Protein Powder
Which Protein Powders Are Sodium-Free?
Hemp-based and nut-based protein powders are the most likely to be sodium-free.
Most other types of protein powder contain a moderate amount of sodium.
Some protein powders, such as pea, rice, and soy protein powders, contain sodium because they contain plant protein concentrates and/or isolates, which are made using a dilute salt solution.
Salt from this solution can make its way into the final product.
Other protein sources, such as egg whites and whey, naturally contain some sodium.
Hemp and nuts, on the other hand, are naturally low in sodium and not processed using salt.
As a result, hemp and nut-based protein powders are typically low in sodium.
In fact, they often contain no sodium at all!
One serving of our Vegan Almond Protein Powder, for instance, contains 0 milligrams of sodium.
If you cannot eat hemp or nuts, you may want to consider collagen protein powder.
Our Collagen Protein Powder contains only 65 milligrams of sodium, which is less than 5% of the Daily Value for someone on a low sodium diet.
Keep in mind that what you mix your protein powder with can add a considerable amount of sodium.
One serving of cow’s milk or plant milk, for instance, can add over 100 milligrams of sodium to your shake.
If this is a concern for you, I recommend that you mix your protein powder with water.
What Are the Benefits of Choosing a Protein Powder Without Sodium?
For some people, consuming less sodium 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 sodium protein powder to your diet could help you meet your protein needs while limiting your sodium intake, which might support your overall health depending on your protein and sodium needs.
Product Quiz
What Is the Best Sodium-Free Protein Powder?
Not all sodium-free protein powders are created equal.
Many sodium-free 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.
What Does Sodium-Free Mean?
“Sodium-free” means that a food contains less than 5 milligrams of sodium per serving, according to the U.S. Food and Drug Administration (FDA).
Note that although the words “salt” and “sodium” are often used interchangeably, they do not mean the same thing.
Salt (also known as sodium chloride) is a naturally occurring compound.
Sodium, on the other hand, is a mineral and one of the building blocks of salt.
Sodium helps your body maintain fluid and blood volume and plays an important role in muscle and nerve function.
Despite the importance of sodium, the amount your body needs is relatively small, and most Americans consume far more than they need.
On average, Americans eat about 3,400 milligrams of sodium per day, which is more than the recommended limit of 2,300 milligrams per day.
Daily Protein Intake Calculator
When Should I Be on a Low Sodium Diet?
A low sodium diet is not right for everyone.
Whether it is right for you depends on several factors, and you should work with a healthcare professional to decide.
First, medical conditions such as high blood pressure (hypertension) and kidney disease might require a low sodium diet.
A family history of high blood pressure or heart disease is another reason to consider a low sodium diet.
Consulting a healthcare professional for personalized guidance is essential for determining whether a low sodium diet aligns with your health goals and needs.
A healthcare professional can provide regular blood pressure monitoring and electrolyte panels to help you keep track of your cardiovascular health and sodium levels.
Where Can I Find the Sodium Content of My Protein Powder?
You can find the sodium content on the Nutrition Facts label, which is usually printed on the back or side panel of the packaging.
It lists how many milligrams of sodium are in each serving.
The Nutrition Facts panel also lists the percent Daily Value (DV), which tells you whether one serving contributes a little or a lot 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” food contains 140 milligrams of sodium or less per serving.
Sources
- 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 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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