Low Salt Chicken Seasoning: How to Compare Seasonings by Sodium

A low salt chicken seasoning gets its flavor from herbs and spices instead of salt or salt-based blends. In USDA FoodData Central, single dried spices such as garlic powder, onion powder, paprika and black pepper each list less than 100 mg of sodium per 100 grams. Table salt lists 38,758 mg. [1] FDA suggests trying no-salt seasoning blends, herbs and spices in place of salt. [2] Some seasonings and mixes carry far more sodium than single spices, so check the label of the product you buy.

This page is general education. If you have kidney disease, take certain medications, or follow a medically prescribed diet, ask your health care provider before using salt substitutes. [3]

Compare seasonings by sodium

Sodium in common seasonings, from USDA data

The table lists sodium as USDA FoodData Central reports it, per 100 grams of each seasoning. [1] That is a standard unit for comparing foods, not a serving size.

Limits of this comparison. These are reference values from USDA’s SR Legacy dataset, published in April 2019. Several are calculated or imputed rather than measured, and none describes a particular brand. FDA notes that sodium can vary significantly between similar types of foods, so the Nutrition Facts label on your product is the figure to use. Nobody uses 100 grams of a seasoning on chicken; the unit only makes the entries comparable. [1] [2]

Reading the label on a seasoning

• Daily Value. FDA lists the Daily Value for sodium as less than 2,300 mg per day. [2]
• Percent Daily Value. As a general guide, FDA considers 5% DV or less of sodium per serving low and 20% DV or more high. [2]
• Serving size. Label values are usually for one serving, so FDA advises checking the serving size and how many servings you use. [2]
• Ingredients other than salt. FDA notes that additives such as monosodium glutamate (MSG) and sodium bicarbonate also contribute to the sodium on the label, and that taste alone is not a reliable guide to sodium content. [2]

FDA defines the sodium claims you may see on a package: [2]

“Low salt” is a common search phrase, not one of FDA’s defined package claims. On this page it simply means seasoning without added salt.

Check the chicken, not only the seasoning

FDA advises choosing fresh meat and poultry rather than processed versions, and checking the package on fresh poultry to see whether salt water or saline has been added. FDA also lists poultry among the foods that, according to CDC, together supply about 40% of the sodium Americans eat. [2] A seasoning with no added salt does not offset sodium that is already in the chicken.

Salt substitutes and potassium

Many salt substitutes use potassium in place of sodium. The NIH Office of Dietary Supplements says that people with kidney disease, or who take certain medications, could end up with potassium levels that are too high from these products, and it advises talking with a health care provider before using them. It adds that even healthy people can get too much potassium from salt substitutes if they consume more than their bodies can eliminate. [3] The single spices in the table above are not salt substitutes.

Food safety when seasoning raw chicken

• Wash your hands with soap and water after handling raw poultry or its juices, and wash cutting boards, utensils and counters with hot, soapy water after they touch raw poultry. [4]
• Do not wash raw poultry; rinsing it can spread germs around the kitchen. [4]
• Use separate cutting boards, plates and utensils for raw poultry and for foods that will not be cooked. [4]
• Marinate in the refrigerator, never on the counter. [4]
• Cook all poultry to an internal temperature of 165°F (74°C), checked with a food thermometer. [5]
• Store raw chicken pieces in the refrigerator for 1 to 2 days, and cooked poultry leftovers for 3 to 4 days. Freezer times on the chart are for quality only. [6]

What this page does not cover

This guide does not assess saturated fat, added sugars, portion size or how chicken fits into an overall meal, and it makes no claim about the health effects of any seasoning. For a medically prescribed diet, including a kidney diet, follow the plan from your health care team. Future guides will be listed in Heart-healthy recipes.

Common questions

Is garlic powder low in sodium?

USDA FoodData Central lists garlic powder at 60 mg of sodium per 100 grams, compared with 38,758 mg for table salt. A specific product can differ, so check its label. [1]

Is poultry seasoning salty?

USDA’s entry for poultry seasoning lists 27 mg of sodium per 100 grams, and that value is calculated rather than measured. Sodium can vary significantly between similar foods, so read the Nutrition Facts label on the product you buy. [1] [2]

Does “no salt added” mean sodium-free?

No. FDA says no-salt-added or unsalted products had no salt added during processing, but they may not be salt- or sodium-free unless the package says so. [2]

Can I use a salt substitute instead?

Many salt substitutes contain potassium. If you have kidney disease or take certain medications, talk with your health care provider first. [3]

What temperature should seasoned chicken reach?

165°F (74°C), measured with a food thermometer. FoodSafety.gov lists that temperature for all poultry. [5]

Compare seasonings by sodium

Sources and limitations

1. U.S. Department of Agriculture: FoodData Central, SR Legacy dataset, published April 2019. Entries by FDC ID: 173468 (salt, table), 172243 (taco seasoning mix), 171319 (chili powder), 171327 (onion powder), 171329 (paprika), 171325 (garlic powder), 171331 (poultry seasoning), 170931 (black pepper). Search each FDC ID on the FoodData Central site. Generic reference values, some calculated or imputed; not brand-specific.
2. U.S. Food and Drug Administration: Sodium in Your Diet. Content current as of March 5, 2024. Daily Value, %DV guide, package claim definitions and sodium-reduction tips for the general public; not individual dietary advice.
3. NIH Office of Dietary Supplements: Potassium, Fact Sheet for Consumers. Updated March 22, 2021. General overview; it does not list individual salt-substitute products or set limits for any person.
4. FoodSafety.gov: 4 Steps to Food Safety. Last reviewed September 18, 2023. Home kitchen guidance on cleaning, separating, cooking and chilling.
5. FoodSafety.gov: Safe Minimum Internal Temperatures. Last reviewed November 21, 2024. Cooking temperatures; does not address flavor or texture.
6. FoodSafety.gov: Cold Food Storage Chart. Last reviewed September 19, 2023. Assumes a refrigerator at 40°F (4°C) or below and a freezer at 0°F (−18°C) or below; freezer times are for quality.