This article was written by dietetic student Cattie Clifft & reviewed by Melanie Betz MS, RD, CSR, FNKF, FAND.
A sodium diet does not have to be bland and boring. Low sodium dips DO exist! Low sodium dips are a great option for those looking to reduce their salt intake while still enjoying flavorful snacks.
In fact, a delicious low sodium dip is one of my favorite ways add some excitement to vegetables. Let’s be real. Plain vegetables can be boring. But adding some flavor and excitement to them with a tasty dip can make it much more likely you’ll actually eat them!
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Table of Contents
Why Are Low Sodium Dips Important?
Most of us are eating way more sodium than we need. The Dietary Guidelines for Americans recommends no more than 2,300mg sodium per day. Yet most of us are eating closer to 3,500mg. Eating too much sodium can lead to high blood pressure, heart disease, stroke and kidney disease (1).
If you have high blood pressure, kidney stones or heart, kidney or liver disease, a low sodium diet is especially important.
Most of the salt we eat comes from sodium that is ALREADY in foods – like dips! Dips and other processed foods add about 80% of the sodium in our diet. So, swapping low sodium dips for higher sodium options is key!
What Is a Low Sodium Dip?
The Food and Drug Administration (FDA) defines a low sodium food as anything with 140 mg or less of sodium per serving.
There is no standard serving size for dips Most dips have a serving size of 2 tablespoons. However some may be larger or smaller, making it important to always check, as they might vary by type of dip.
Tips for a Low Sodium Dip Snack
Sodium certainly comes from more than dip! What you dip IN the dip matters too. Many traditional dip delivery vehicles such as chips and crackers are traditionally high in sodium.
Try these dippers to help keep the sodium of your entire dip experience down!
- Fresh veggies! Carrots, cauliflower, broccoli, radishes, sugar snap peas, celery and cucumbers are our favorite. If you are feeling adventurous, kohlrabi is a neutral flavored veggie that really lets dip shine!
- Fruit – if it makes sense with your dip!
- Low sodium chips. My favorite are Tostinos Low Sodium Tortilla Chips*. Siete* also has a NO SALT tortilla chip with ZERO sodium in them!
- Low sodium crackers. My favorite are Hint of Salt Wheat Thins* with only 55mg sodium per 16 crackers. I also love Back to Nature Seeded Flatbread Crackers* at only 90mg per 3 sizeable crackers.
Homemade Low Sodium Dips
Usually, things you make at home are the lowest in sodium. You have complete control to decide how much salt goes into that sauce.
I believe you can make any dip low sodium if you make it at home. Here are some of my favorite low sodium dip recipes!
Low Sodium Hummus
Hummus is a creamy, flavorful dip or spread. It’s also a popular choice for those seeking a healthy, plant-based snack, as it’s high in protein, fiber, and healthy fats.
Hummus is an easy dip you can make at home, made primarily from blended chickpeas, olive oil, lemon juice, garlic, and sometimes tahini. Check out our recipe!
Low Sodium Guacamole
Who doesn’t love fresh, creamy guacamole on top of…well…nearly anything! But store bought guacamole can be pretty high in salt. Don’t worry you can easily make your own low sodium guacamole at home with this recipe.
Low Sodium French Onion Dip
I had to include the fan favorite, French Onion Dip! French onion dip can be made from scratch using fresh ingredients or prepared using a mix, which typically has loads of sodium. We recommend making yours from scratch, check out this recipe!
Low Sodium Salsa
Salsa is a vibrant and zesty dip that has become a staple in many households worldwide. Salsa can be a refreshing appetizer or a delicious topping. You can easily make your own low sodium salsa at home with this recipe!
Store Bought Low Sodium Dips
Making dips at home is great! But let’s be honest, sometimes it is easier to buy them. Good news! There are lots of low sodium dips available at the grocery store. You just need to read the Nutrition Facts label.
Here are some of my favorite low sodium dips to help you get started!
Boar’s Head Spinach Greek Yogurt Dip
Greek yogurt dip is a healthier alternative to traditional creamy dips, using Greek yogurt as the base instead of mayonnaise or sour cream. Though a healthier alternative, still full of salt.
Luckily, Boar’s Head Spinach Greek Yogurt Dip is only 110mg sodium per 2 tablespoons.
Good Foods Pickle Dip
Pickle dip is a creamy, tangy dip that is often a go to for gatherings and parties. Due to the pickles and other seasonings, pickle dip can be relatively high in sodium. BUT don’t worry, there are still some great commercial low sodium options.
Good Foods Dill Pickle Chip Dip has only 125mg sodium per 2 tablespoons.
Spinach & Artichoke Dip
Creamy spinach artichoke dip is a popular warm dip made with a rich and creamy base, combined with spinach and artichoke hearts.
The Tastefully Simple Artichoke & Spinach Dip* mix is only 110mg sodium per serving. Trader Joe’s Creamy Spinach Artichoke Dip is only 125mg of sodium per 2 tablespoons.
Tzatziki
Creamy, garlic and dill heaven! Tzatziki is a yogurt based Greek dip typically flavored with lemon, garlic and dill. You can absolutely make your own tzatziki at home. But, there are plenty of low sodium options available commercially!
Tzatiki by 365 by Whole Foods* only has 95mg sodium per 2 tablespoons. Cedar’s Foods Tzatziki* has the same. Cava Tzatziki* has only 60mg sodium per 2 tablespoons!
Churro Cheesecake Dip
Why not include a delicious, creamy, sweet treat option. Perfect for parties, dessert buffets, or anytime you’re craving the delightful combination of cheesecake and churro flavors in a low sodium, fun, dippable form.
Stonemill Kitchens Churro Cheesecake Dessert Dip is a great option, with only 50mg of sodium in 2 tablespoons!
High Sodium Dips
I’ll end with some of the dips that tend to be VERY high in sodium. Remember, sodium content in dips can vary based on ingredients used, how they are prepared, and brand. You may be able to find some great lower sodium options, even for these sauces. Always read those Nutrition Facts labels!
Here are some dips that are generally high in sodium:
- Buffalo Chicken Dip
- Queso Dip
- Pimento Cheese Dip
- Velveeta Cheese Dip
As always, even high sodium dips can be enjoyed. Eat them in smaller portions, or make it at home to help control the sodium.
Happy Eating!
Melanie
