Ready to find the perfect low sodium protein powder for your needs? With so many options out there, choosing the right one can be tricky, especially if you’re watching your heart health or following a plant-based diet. In this article, I’ll guide you through what to consider and share my top picks for low-sodium protein powders that don’t skimp on flavor or quality.
Table of Contents
- What Defines a Protein Powder as “Low Sodium”?
- Who Should Consider a Low Sodium Protein Powder?
- What to Look for When Choosing a Low Sodium Protein Powder
- Why is protein powder high in sodium?
- Top Recommendations for Low Sodium Protein Powders
- Best Overall
- Plant-Based
- Protein Powders High in Sodium to Avoid
- Bottom Line
What Defines a Protein Powder as “Low Sodium”?
Understanding what makes a protein powder “low sodium” can be confusing, especially with so many nutrient claims like “salt-free,” “lightly salted,” or “low sodium.”
Here’s a simple guide to help:
Use the 5/20 Rule
Look for the percent daily value % (or %DV) located on the far right of the nutrient label.
- High sodium: 20% or more of your %DV
- Low sodium: 5% or less of your %DV
According to the FDA, a protein powder must contain 140 mg of sodium or less per serving to be considered low sodium.
| What It Says | What It Means |
| Salt/Sodium-Free | Less than 5 mg of sodium per serving |
| Very Low Sodium | 35 mg of sodium or less per serving |
| Low Sodium | 140 mg of sodium or less per serving |
| Reduced Sodium | At least 25% less sodium than the regular product |
| Light in Sodium or Lightly Salted | At least 50% less sodium than the regular product |
| No-Salt-Added or Unsalted | No salt is added during processing – but these products may not be salt/sodium-free unless stated |
Who Should Consider a Low Sodium Protein Powder?
Low sodium protein powders are ideal for individuals with high blood pressure, kidney disease, congestive heart failure, edema, or those with salt sensitivity. Anyone looking to reduce their overall sodium intake for better health can benefit from choosing low sodium options as well.
Studies have shown that reducing your salt intake can help to lower blood pressure in adults with high blood pressure. (1)
For reference, it’s recommended to limit sodium intake to no more than 2,300 mg per day. (For reference, 1 teaspoon of salt equals 2,300 mg of sodium.)
What to Look for When Choosing a Low Sodium Protein Powder
Sodium Content: Check the nutrition label for sodium levels and consider the serving size. Remember, doubling the servings or having multiple shakes can significantly increase your sodium intake.
This could be adding an additional 100 mg – 400 mg to your daily intake without you even knowing it.
Protein Type: Some proteins are naturally lower in sodium, including some whey, hemp, and nut-based powders.
Animal based protein powders include:
- Whey
- Casein
- Whey & casein blends
- Egg
- Collagen
- Beef protein isolate
Plant-based protein powders include:
- Pea
- Hemp
- Soy
- Brown rice
- Pumpkin seed
- Nut-based (almond/walnut)
Flavor and Mixability: Flavored powders may have added sodium and sugars. Also, consider how well the powder mixes with liquids to avoid a gritty texture.
No one likes a grainy, gritty, or chalky protein powder that doesn’t mix well with liquids!
Why is protein powder high in sodium?
Some protein powders, especially plant-based protein concentrates or isolates, are made using a dilute salt solution. This solution helps extract the protein from the plants like peas. Some of the sodium from the salt solution stays with the extracted proteins. This is why pea protein is usually high in sodium.
Top Recommendations for Low Sodium Protein Powders
Here’s a chart comparing my top recommendations for low sodium protein powders.
| Protein Powder | Protein Content (per serving) | Sodium Content (per serving) | Price | Ingredients | Key Features |
| UP 2U 100% Whey Native Protein Isolate Powder Unflavored | 17 grams | 20 mg | $41.99 for 2 lb tub (Amazon) | Whey protein isolate, sunflower lecithin, lactase enzyme | Lactose-free, gluten-free, vegetarian, kosher |
| Genepro Unflavored Protein Powder | 11 grams | 20 mg | $45 for 30 servings (Genepro Website) | Whey protein isolate | Lactose-free, gluten-free, zero carb, low FODMAP certified |
| MuscleFeast Grass-Fed Whey Protein Isolate Vanilla | 20.5 grams | 41 mg | $51.74 for 2 lb tub (Amazon) | Whey protein isolate, natural vanilla flavoring, sunflower lecithin, stevia extract | Grass-fed, low carb, kosher, gluten-free |
| Now Sports Protein Isolate Unflavored or Vanilla | 25 grams | 45-50 mg | $31.24 for 1.8 lb tub (Amazon) | Whey protein isolate, sunflower lecithin | NPA A-rated GMP certification |
| NAKED WHEY 5LB 100% Grass Fed Unflavored Whey Protein Powder | 25 grams | 45 mg | $41.99 for 2 lb tub (Amazon) | 100% grass fed pure whey protein | No artificial additives, soy and gluten-free |
| Transparent Labs 100% Grass Fed Whey Protein Isolate – French Vanilla | 28 grams | 140 mg | $59.99 for 2.11 lb tub (Vitamin Shoppe) | Grass-Fed Whey Protein Isolate, natural flavors, stevia, sodium chloride | No artificial additives, very bioavailable |
| Naked Pea Protein Powder Unflavored Vegan Pea Protein Isolate | 27 grams | 110 mg | $34.99 (Amazon) | 100% Yellow Pea Protein | GMO-free, soy and gluten-free, vegan |
| Sunwarrior Warrior Brown Rice Protein Powder with BCAA & Amino Acids Vanilla | 20 grams | 150 mg | $36.92 for 30 servings (Amazon) | Organic fermented brown rice protein, organic vanilla flavor, organic guar gum, sea salt, organic stevia extract | High in BCAAs and amino acids, vegan |
| NorCal Organic Premium Pea Protein Isolate – Unflavored | 22 grams | 90 mg | $37.79 for 2 lb tub (Amazon) | Organic yellow pea protein isolate | Organic, vegan, minimal ingredients |
| Manitoba Harvest Hemp Yeah! Organic Max Protein Powder, Unsweetened | 20 grams | 15 mg | $35.62 for 2 lb tub (Amazon) | Organic hemp protein concentrate, organic oregano extract | Organic, includes essential fatty acids, fiber |
Best Overall
Pros: Minimal ingredients, no artificial sweeteners or flavorings, smooth, fine texture that mixes well with liquids, no unpleasant odor
Cons: May taste bland due to being unflavored
Pros: Minimal ingredients, high purity, mixes well with most liquids and foods
Cons: Some customers complained of clumping or leaving a chalky residue, low protein (11g per serving), expensive
****The product warns against mixing with extremely hot liquids which can cause clumping
Pros: No artificial flavors or colors, mixes well with most liquids and foods
Cons: Some find it too sweet due to stevia, a bit on the expensive side compared to other protein powders
This is still a great option for those looking for a low sodium protein powder, but I would not recommend this one if you are worried about it being too sweet or have a sensitivity to stevia.
Pros: High-quality whey protein isolate, suitable for mixing with smoothies or flavored liquids
Cons: Unflavored version might not have a great taste on its own
Pros: No artificial additives, mixes well with most liquids and foods
Cons: Container may arrive half full, low volume of product for the price you pay
Pros: No artificial additives, mixes well with most liquids and foods, bioavailable
Cons: Expensive
Plant-Based
Pros: Minimal ( just yellow peas) ingredients, complete amino acid profile, but low in methionine (2)
Cons: Taste can be earthy/gritty and not as good as some other protein powders, bioavailability is lower than animal based proteins
Pros: High in BCAAs and amino acids, which are important for muscle recovery and growth, easy to digest and absorb, complete amino acid profile, but low in lysine (3)
Cons: Some users report a chalky texture and a somewhat bland, earthy taste, which can be off-putting, especially when mixed with just water
Pros: Clean/minimal ingredient, contains only one ingredient—organic pea protein isolate, with no additives, relatively easy to digest with a lower risk of bloating, complete amino acid profile, but low in methionine (2)
Cons: Make have a more earthy taste, being a more niche product, it might not be as readily available in all stores/locations
4. Manitoba Harvest Hemp Yeah! Organic Max Protein Powder, Unsweetened
Pros
- Contains essential fatty acids Omega-3 and Omega-6, 4.5 g per serving .
- Includes dietary fiber for digestive health and satiety, 3 g per serving
- Easily digested, reducing the risk of digestive issues
- Sustainable, sourced from hemp, an eco-friendly crop
Cons:
- Some users report it having a natural, earthy taste that might not appeal to everyone
- Can be on the expensive side
- May not be as widely available in all stores and might require online purchase
Protein Powders High in Sodium to Avoid
- Vega Original Protein Powder, Creamy Vanilla Plant Based Protein Drink Mix for Water, Milk and Smoothies (Sodium: 440 mg)
- Vega Premium Sport Protein Vanilla Protein Powder, Vegan, Non GMO, Gluten Free Plant Based Protein Powder Drink Mix (Sodium: 380 mg)
- Orgain Organic 30g Vegan Protein Powder, Vanilla, 9g EAAs + BCAAs, Plant Protein, 4g Prebiotic + Fiber, 1g Sugar, Pre-Workout, Muscle Support + Recovery, PMV (Sodium: 400 mg)
- Evolve Plant Based Protein Powder, Vanilla Bean (Sodium: 300 mg)
- NATURELO Plant Protein Powder, Vanilla (Sodium: 390 mg)
- Optimum Nutrition Gold Standard 100% Plant Based Protein Powder, Gluten Free, Vegan Protein for Muscle Support and Recovery with Amino Acids (Sodium: 540 mg)
Bottom Line
When choosing a lower sodium protein powder, it’s important to consider both sodium content and overall quality. Focusing on quality will ensure it meets your dietary needs without compromising on flavor or texture.
The best options provide minimal sodium while also delivering high-quality protein and good mixability. Avoid powders with high sodium content for heart health.
Check out our detailed reviews and let us know what you think in the comments!
Looking for a healthy protein bar? Check out one of my other blog posts – A Look at Protein Bars.
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Written by Heather Krawsek, dietetic intern
Reviewed by Carrie Weitzel, registered dietitian