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 your dietary protein needs on a low sodium diet.
Sodium-Free Protein Powder
Which Protein Powders Are Sodium-Free?
Many protein supplements are high in sodium.
Popular brands like Orgain and Transparent Labs, for example, 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 concentrate/isolate, making it surprisingly high in sodium.
If you are on a low sodium diet, I highly recommend hemp or nut-based protein supplements.
Unlike plant-based protein sources like peas, rice, and soy, hemp and nuts are not processed using salt.
As a result, they are much lower in sodium – in most cases, they have 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 a protein supplement made with collagen protein.
Our Collagen Protein Powder contains only 65 milligrams of sodium, or less than 5% of the Daily Recommended Value for someone on a low sodium diet.
Finally, keep in mind that what you mix your protein powder 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, I recommend that you mix your protein powder with water.
What Are the Benefits of Consuming Protein Powder Without Sodium?
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 no 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 conditions.
- 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 sodium-free protein powder to your diet can help you fill in nutrition gaps while also limiting your sodium intake, which could have several health benefits depending on who you are.
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What Is the Best Sodium-Free Protein Powder?
Protein powders made from hemp or nuts (almonds, walnuts, etc.) are virtually sodium-free, making them the perfect addition to a low sodium diet.
That said, not all sodium-free protein powders are created equal.
Many sodium-free protein powders are made with ingredients that can cause painful side effects and even long-term health problems.
Among these ingredients are food additives and protein concentrates and isolates.
🚫 Avoid Food Additives
Regularly eating emulsifiers, thickeners, and other additives can not only upset your stomach, but also alter the function and composition of your gut microbiome (North Clin Istanb, 2019).
These shifts, known as gut dysbiosis, have been linked to chronic inflammation and the development of several diseases, including heart disease and high blood pressure (Int J Mol Sci, 2023; Hypertension, 2015).
It follows that if you are on a low sodium diet due to a medical condition, you may want to think twice before regularly putting food additives into your body.
⚠️ Here is a list of the most common food additives in protein supplements:
- 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
If you have a sensitive stomach, you might also want to avoid ultra-processed protein concentrates and isolates.
Most protein supplements 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 and cause the formation of toxic byproducts in your gut (Nutrients, 2018; Mol Nutr Food Res, 2024).
You should therefore look for protein supplements 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 Sodium-Free Mean?
“Sodium-free” means that a food contains less than 5 milligrams of sodium per serving.
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 constituents of salt.
It helps your body maintain fluid and blood volume, and plays an important role in muscle and nerve function.
Despite sodium’s importance, the amount 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 they need.
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When Should I Be on a Low Sodium Diet?
Determining whether a low sodium diet is right for you involves several considerations.
First of all, medical conditions such as hypertension and kidney disease may necessitate a low sodium diet.
A family history of high blood pressure and/or heart disease is another reason to consider a low sodium diet.
Consulting a healthcare professional for personalized guidance is a must 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 or side panel of the packaging, lists how many milligrams of sodium are each serving.
The Nutrition Facts panel 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.
In case you were wondering, a “low sodium” food contains less than 140 milligrams of sodium per serving.
Sources
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
- 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 (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 minimally-processed protein powder for sensitive stomachs. Because our protein powder is additive, dairy, and gluten-free, it’s recommended for people with lactose intolerance, IBS, GERD, and SIBO.
Why is Drink Wholesome easy to digest?
No Dairy
Drink Wholesome is made without whey and casein, which often contain lactose, a sugar most people can’t fully digest. Some caseins also release a bioactive peptide during digestion that has been linked to digestive issues in some individuals.
No Additives
Drink Wholesome is made without food additives. Regularly eating certain emulsifiers, thickeners, and other ultra-processed additives can contribute to gut dysbiosis, which has been linked to chronic digestive issues.
Whole Food Protein
Other protein powders are made from ultra-processed protein concentrates and isolates, which have been mechanically and/or chemically stripped of non-protein components that promote digestion. Drink Wholesome, on the other hand, is made from whole food protein sources, which might be more gut-friendly.
Collagen vs egg white vs almond protein powder?
We make three types of minimally-processed Protein Powder for sensitive stomachs: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you eat a balanced diet, any type of protein powder can help you meet your protein needs. So just pick the type that best suits your personal preferences.
Ask our dietitian.
If you’re wondering which of our products is best for you, ask our Registered Dietitian. They’ll reply via email within 24 hours.
High Protein Blueberry Pancakes
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ¼ cup Drink Wholesome
- ⅓ cup flour
- 2 egg whites
- ¼ cup plant milk
- 1 tbsp nut butter
- 2 tbsp maple syrup
- 1 cup blueberries
Instructions
In a blender, combine the egg whites, milk, ¼ cup blueberries, and almond butter. Pour the mixture into a small mixing bowl and add the protein powder and flour. Whisk until smooth. Pour ⅓ cup batter onto a heated and greased (or non-stick) pan to form pancakes. Cook each side for 2-3 minutes. This recipe makes 4-5 pancakes. Then, in a small saucepan, heat ¾ cup blueberries and the maple syrup over medium heat, stirring occasionally, for about 8 minutes. Plate the pancakes and spoon blueberry jam on top.
Author(s)
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