Low-Sodium Dairy Foods: 30 Lowest per 100 g & per Serving
Per 100 g, the dairy foods lowest in sodium are Ghee (clarified butter) (0 mg), Butter oil (anhydrous) (2 mg) and Whipped cream (cream topping, pressurized) (8 mg). 27 of the 40 dairy foods ranked meet the FDA “low” limit (140 mg or less) in a typical serving.
Lowest in sodium per 100 g
30 of 40 ranked dairy foods, least sodium first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Ghee (clarified butter) | 0 mg0% DV | 100 g | 0 mg0% DV | 0 mg |
| 2 | Butter oil (anhydrous) | 2 mg<1% DV | 1 tbsp13 g | 0.26 mg<1% DV | 0.46 mg |
| 3 | Whipped cream (cream topping, pressurized) | 8 mg<1% DV | 1 cup60 g | 4.8 mg<1% DV | 6.2 mg |
| 4 | Butter (without salt) | 11 mg<1% DV | 1 stick113 g | 12 mg1% DV | 3.1 mg |
| 5 | Cream (fluid, heavy whipping) | 27 mg1% DV | 1 cup120 g | 32 mg1% DV | 16 mg |
| 6 | Sour cream (cultured) | 31 mg1% DV | 1 cup230 g | 71 mg3% DV | 31 mg |
| 7 | Cream (fluid, light whipping) | 34 mg1% DV | 1 cup120 g | 41 mg2% DV | 23 mg |
| 7 | Greek yogurt (plain, lowfat) | 34 mg1% DV | 1 container200 g | 68 mg3% DV | 93 mg |
| 9 | Nonfat milk (fluid, without added vitamin A and vitamin D) | 42 mg2% DV | 1 cup245 g | 103 mg4% DV | 240 mg |
| 10 | Whole milk (3.25% milkfat, without added vitamin A and vitamin D) | 43 mg2% DV | 1 cup244 g | 105 mg5% DV | 141 mg |
| 11 | Reduced fat milk (fluid, 2% milkfat, without added vitamin A and vitamin D) | 47 mg2% DV | 1 cup246 g | 116 mg5% DV | 188 mg |
| 12 | Egg yolk (raw) | 48 mg2% DV | 1 large17 g | 8.2 mg<1% DV | 30 mg |
| 13 | Cream (half and half, lowfat) | 50 mg2% DV | 100 g | 50 mg2% DV | 139 mg |
| 14 | Ice cream bar (covered with chocolate and nuts) | 56 mg2% DV | 100 g | 56 mg2% DV | 37 mg |
| 15 | Cream (fluid, half and half) | 61 mg3% DV | 1 cup242 g | 148 mg6% DV | 93 mg |
| 16 | Sour cream (reduced fat) | 70 mg3% DV | 1 cup230 g | 161 mg7% DV | 77 mg |
| 16 | Plain yogurt (low fat) | 70 mg3% DV | 1 cup245 g | 172 mg7% DV | 222 mg |
| 18 | Cream (fluid, light) | 72 mg3% DV | 1 cup240 g | 173 mg8% DV | 74 mg |
| 19 | Sour cream (reduced fat, cultured) | 89 mg4% DV | 1 cup242 g | 215 mg9% DV | 132 mg |
| 20 | Milk dessert bar (frozen, made from lowfat milk) | 92 mg4% DV | 1 bar68 g | 63 mg3% DV | 125 mg |
| 21 | Milk shakes (thick vanilla) | 95 mg4% DV | 1 fl oz28 g | 27 mg1% DV | 170 mg |
| 22 | Ricotta cheese (part skim milk) | 99 mg4% DV | 1 oz28 g | 28 mg1% DV | 143 mg |
| 23 | Milk shakes (thick chocolate) | 111 mg5% DV | 1 fl oz28 g | 32 mg1% DV | 187 mg |
| 24 | Hard-boiled egg | 124 mg5% DV | 1 large50 g | 62 mg3% DV | 160 mg |
| 25 | Egg (goose, whole, fresh, raw) | 138 mg6% DV | 1 egg144 g | 199 mg9% DV | 149 mg |
| 26 | Egg (whole, raw) | 142 mg6% DV | 1 medium44 g | 62 mg3% DV | 199 mg |
| 27 | Egg (duck, whole, fresh, raw) | 146 mg6% DV | 1 egg70 g | 102 mg4% DV | 158 mg |
| 28 | Egg white (raw) | 166 mg7% DV | 1 large33 g | 55 mg2% DV | 638 mg |
| 29 | Fried egg | 207 mg9% DV | 1 large46 g | 95 mg4% DV | 211 mg |
| 30 | Cottage cheese (lowfat, 1% milkfat) | 406 mg18% DV | 1 cup226 g | 918 mg40% DV | 1,128 mg |
Least sodium per typical serving
The same dairy foods ranked by what one typical USDA portion gives, which is what you eat. Only servings of 30 g or more are listed: a single leaf or a spoonful of peel would always be lowest.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Ghee (clarified butter) | 0 mg0% DV | 100 g | 0 mg0% DV | 0 mg |
| 2 | Whipped cream (cream topping, pressurized) | 8 mg<1% DV | 1 cup60 g | 4.8 mg<1% DV | 6.2 mg |
| 3 | Butter (without salt) | 11 mg<1% DV | 1 stick113 g | 12 mg1% DV | 3.1 mg |
| 4 | Cream (fluid, heavy whipping) | 27 mg1% DV | 1 cup120 g | 32 mg1% DV | 16 mg |
| 5 | Cream (fluid, light whipping) | 34 mg1% DV | 1 cup120 g | 41 mg2% DV | 23 mg |
| 6 | Cream (half and half, lowfat) | 50 mg2% DV | 100 g | 50 mg2% DV | 139 mg |
| 7 | Egg white (raw) | 166 mg7% DV | 1 large33 g | 55 mg2% DV | 638 mg |
| 8 | Ice cream bar (covered with chocolate and nuts) | 56 mg2% DV | 100 g | 56 mg2% DV | 37 mg |
| 9 | Hard-boiled egg | 124 mg5% DV | 1 large50 g | 62 mg3% DV | 160 mg |
| 10 | Egg (whole, raw) | 142 mg6% DV | 1 medium44 g | 62 mg3% DV | 199 mg |
| 11 | Milk dessert bar (frozen, made from lowfat milk) | 92 mg4% DV | 1 bar68 g | 63 mg3% DV | 125 mg |
| 12 | Greek yogurt (plain, lowfat) | 34 mg1% DV | 1 container200 g | 68 mg3% DV | 93 mg |
| 13 | Sour cream (cultured) | 31 mg1% DV | 1 cup230 g | 71 mg3% DV | 31 mg |
| 14 | Fried egg | 207 mg9% DV | 1 large46 g | 95 mg4% DV | 211 mg |
| 15 | Egg (duck, whole, fresh, raw) | 146 mg6% DV | 1 egg70 g | 102 mg4% DV | 158 mg |
Least sodium per 200 kcal
Nutrient density: sodium for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Ghee (clarified butter) | 0 mg0% DV | 100 g | 0 mg0% DV | 0 mg |
| 2 | Butter oil (anhydrous) | 2 mg<1% DV | 1 tbsp13 g | 0.26 mg<1% DV | 0.46 mg |
| 3 | Butter (without salt) | 11 mg<1% DV | 1 stick113 g | 12 mg1% DV | 3.1 mg |
| 4 | Whipped cream (cream topping, pressurized) | 8 mg<1% DV | 1 cup60 g | 4.8 mg<1% DV | 6.2 mg |
| 5 | Cream (fluid, heavy whipping) | 27 mg1% DV | 1 cup120 g | 32 mg1% DV | 16 mg |
| 6 | Cream (fluid, light whipping) | 34 mg1% DV | 1 cup120 g | 41 mg2% DV | 23 mg |
| 7 | Egg yolk (raw) | 48 mg2% DV | 1 large17 g | 8.2 mg<1% DV | 30 mg |
| 8 | Sour cream (cultured) | 31 mg1% DV | 1 cup230 g | 71 mg3% DV | 31 mg |
| 9 | Ice cream bar (covered with chocolate and nuts) | 56 mg2% DV | 100 g | 56 mg2% DV | 37 mg |
| 10 | Cream (fluid, light) | 72 mg3% DV | 1 cup240 g | 173 mg8% DV | 74 mg |
| 11 | Sour cream (reduced fat) | 70 mg3% DV | 1 cup230 g | 161 mg7% DV | 77 mg |
| 12 | Cream (fluid, half and half) | 61 mg3% DV | 1 cup242 g | 148 mg6% DV | 93 mg |
| 13 | Greek yogurt (plain, lowfat) | 34 mg1% DV | 1 container200 g | 68 mg3% DV | 93 mg |
| 14 | Milk dessert bar (frozen, made from lowfat milk) | 92 mg4% DV | 1 bar68 g | 63 mg3% DV | 125 mg |
| 15 | Sour cream (reduced fat, cultured) | 89 mg4% DV | 1 cup242 g | 215 mg9% DV | 132 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with sodium, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Milk (dry, whole, without added vitamin D) | 371 mg16% DV | 1 cup128 g | 475 mg21% DV | 150 mg |
| Milk (buttermilk, dried) | 517 mg22% DV | 1 cup120 g | 620 mg27% DV | 267 mg |
Which foods are ranked
- The 40 dairy foods on CalorieExplorer with a reported sodium value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Every reported value is ranked, 0 included (40 dairy foods); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for sodium, 2,300 mg a day for adults and children 4 and older.
- FDA's “low” claim for sodium allows 140 mg or less per reference serving (21 CFR 101.60–101.62); applied here to the typical USDA portion.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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