No Salt Marinade: Sodium in Common Ingredients and Safe Marinating

A no salt marinade is built from an acid, such as vinegar or citrus juice, plus oil and aromatics such as garlic, ginger, herbs and pepper, with no salt and no salty sauces. A USDA food-safety page describes a marinade as a savory acidic sauce in which food is soaked to enrich its flavor or to tenderize it, and quotes a cookery reference describing the modern marinade as a cooking oil, an acid and spices. [1] “No salt” does not mean no sodium. In USDA FoodData Central, lemon juice lists 1 mg of sodium per 100 grams, raw garlic 17 mg and fresh parsley 56 mg, while soy sauce lists 5,493 mg and table salt 38,758 mg. [2] Marinate in the refrigerator, never on the counter. [3]

This page is general education, not individual nutrition advice. If you have kidney disease, take certain medications, or follow a medically prescribed diet, ask your health care provider before using salt substitutes, which often contain potassium. [4]

Compare marinade ingredients by sodium

Sodium in marinade ingredients, from USDA data

The table lists sodium as USDA FoodData Central reports it, per 100 grams of each ingredient, from the SR Legacy dataset. [2] Per 100 grams is a standard unit for comparing foods, not an amount anyone uses in a marinade. The last column shows how USDA arrived at each value.

Limits of this comparison. SR Legacy is USDA’s historical dataset; its final update was in 2018, and these entries were published in April 2019. [2] The values are generic, not brand-specific, and some are not direct measurements: the Worcestershire value was back-calculated from a label, and the salt-free Italian dressing entry reports no data points. [2] FDA notes that sodium can vary significantly between similar foods, so the Nutrition Facts label on the product you buy is the figure to use. [5]

What the table shows. The salty sauces sit far above the acids, oils and aromatics, and even the soy sauce entry named “low sodium” lists 3,598 mg per 100 grams. [2] “Low sodium” in a USDA entry name is not the FDA package claim, which means 140 mg of sodium or less per serving. [5] At the other end, fresh parsley, rosemary, garlic and ginger each list some sodium, so a marinade made without salt still contains a small amount that occurs naturally in its ingredients. [2]

How much marinade sodium reaches the food

The table describes ingredients, not cooked food. Part of any marinade is left behind: USDA advises against saving used marinade, and against using marinade from raw meat or poultry on cooked food unless it is boiled first. [6] [1] No source cited here measures how much of a home marinade a piece of food takes up, so the sodium in a bowl of marinade is not the sodium in a cooked portion.

Sodium can also arrive with the meat itself. USDA says raw poultry labeled “self-basting”, “marinated” or “for flavoring” has had a solution added during processing, up to 3% by weight for bone-in poultry and 8% for boneless poultry. [1] FDA advises checking the package on fresh poultry to see whether salt water or saline has been added. [5] A brine is a different thing from a no salt marinade: USDA defines brine as a strong solution of water and salt. [1]

Reading labels on bottled sauces and dressings

• Daily Value. FDA lists the Daily Value for sodium as less than 2,300 mg per day. [5]
• Percent Daily Value. As a general guide, FDA considers 5% DV or less of sodium per serving low and 20% DV or more high. [5]
• Serving size. Label values are usually for one serving, so check the serving size and how many servings you use. [5]
• Taste is not a guide. FDA names soy sauce as a food that tastes salty, and notes that additives such as monosodium glutamate (MSG) and sodium bicarbonate also add to the sodium on a label. [5]
• Condiments add up. FDA suggests choosing light or reduced sodium condiments and using oil and vinegar rather than bottled dressings. [5]
• “No-salt-added” or “unsalted”. FDA says these products had no salt added during processing but may not be salt- or sodium-free unless the package says so. [5]

For practice with serving sizes and %DV, see the food label reading worksheet.

Marinating safely

The table sets FoodSafety.gov’s refrigerator storage times for raw foods, which assume a refrigerator at 40°F (4°C) or below, beside USDA’s marinating guidance and the safe minimum cooking temperature for each. [7] [1] [6] [3] [8]

• Marinate meat, poultry and seafood in the refrigerator, never on the counter or outdoors. [3] [9]
• Cover food while it marinates, in food-grade plastic bags or food-grade plastic, stainless steel or glass containers, and discard bags after use. [1]
• If you want some marinade as a sauce for the cooked food, set a portion aside before adding the raw meat, poultry or seafood. [9]
• Do not put marinade from raw food on cooked food unless it has been boiled first, and do not save used marinade. [1] [6]
• USDA says most recipes marinate meat and poultry for six to 24 hours; food can stay longer, but after two days the marinade may break down the meat fibers and make them mushy. [6] Too much vinegar or hot sauce can make meat stringy and tough. [1]
• Wash hands, cutting boards, utensils and counters after they touch raw meat or poultry, and use a food thermometer to check doneness. [3] [8]

Salt substitutes and potassium

Many salt substitutes use potassium in place of table salt. 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 advises talking with a health care provider first. It adds that even healthy people can get too much potassium from salt substitutes if they consume more than their bodies can eliminate. [4] The acids, oils and aromatics in the table above are not salt substitutes.

Where to go next

This guide covers sodium and food safety only. It does not assess fat, added sugars, portion size or how a marinated dish fits an overall meal. If you follow a medically prescribed diet, including a kidney diet, use the plan from your health care team. For dry seasonings, see the guide to low salt chicken seasoning; more guides are listed under Heart-healthy recipes.

Common questions

Is a no salt marinade sodium-free?

Not completely. Acids, oils, garlic and herbs each list some naturally occurring sodium in USDA data, from 1 mg per 100 grams for lemon juice to 56 mg for fresh parsley. [2] FDA’s “Salt/Sodium-Free” claim means less than 5 mg of sodium per serving, and applies to labeled products. [5]

Is low sodium soy sauce low in sodium?

USDA lists low sodium shoyu at 3,598 mg of sodium per 100 grams, compared with 5,493 mg for regular shoyu. [2] Check the Nutrition Facts label and serving size on the bottle you buy; FDA’s “Low Sodium” claim means 140 mg or less per serving. [5]

Can I reuse a marinade?

Do not reuse marinade that has touched raw meat, poultry or seafood. USDA says to boil it if you want to brush it on food while grilling and not to save it, and FDA suggests setting aside a portion before the raw food goes in. [6] [9]

How long can chicken stay in a marinade?

USDA says poultry can be refrigerated in a marinade for up to 2 days. [1] FoodSafety.gov lists 1 to 2 days in the refrigerator for raw chicken pieces. [7]

Can I marinate on the counter?

No. FoodSafety.gov says never to marinate food on the counter; the safest place to marinate meat, poultry and seafood is the refrigerator. [3]

Compare marinade ingredients by sodium

Sources and limitations

1. USDA Food Safety and Inspection Service: Poultry: Basting, Brining, and Marinating. Last updated May 20, 2024. Consumer guidance on poultry; its definitions and time limits are general, not recipe-specific.
2. U.S. Department of Agriculture: FoodData Central, SR Legacy dataset, published April 2019. Entries by FDC ID: 173468 (salt, table), 174277 (soy sauce, shoyu), 171167 (teriyaki sauce), 172473 (soy sauce, shoyu, low sodium), 171610 (Worcestershire sauce), 171019 (Italian dressing), 170416 (parsley, fresh), 171022 (Italian dressing without salt), 173473 (rosemary, fresh), 170931 (black pepper), 169230 (garlic, raw), 169231 (ginger root, raw), 173469 (cider vinegar), 170000 (onions, raw), 168156 (lime juice, raw), 171413 (olive oil), 167747 (lemon juice, raw). Search each FDC ID on the FoodData Central site. Generic reference values, not brand-specific; SR Legacy’s final update was in 2018.
3. FoodSafety.gov: 4 Steps to Food Safety. Last reviewed September 18, 2023. Home kitchen guidance on cleaning, separating, cooking and chilling.
4. 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.
5. 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.
6. USDA Food Safety and Inspection Service: How long can meat and poultry be marinated? Knowledge article, last updated September 18, 2024. A short question-and-answer article; the six-to-24-hour range describes what recipes commonly recommend, not a safety limit.
7. FoodSafety.gov: Cold Food Storage Chart. Last reviewed September 19, 2023. Storage times for raw and cooked foods, assuming a refrigerator at 40°F (4°C) or below; it does not list marinating times.
8. FoodSafety.gov: Safe Minimum Internal Temperatures. Last reviewed November 21, 2024. Cooking temperatures; does not address flavor or texture.
9. U.S. Food and Drug Administration: Eating Outdoors, Handling Food Safely. Consumer food facts sheet (PDF) on picnics and grilling, including marinating.