Low-Sodium Grains: 30 Lowest per 100 g & per Serving
Per 100 g, 5 grains tie for the lowest sodium (1 mg), among them Oat bran (cooked), White rice (long-grain, enriched, cooked) and White rice (medium-grain, raw, enriched). Per typical serving, White rice (long-grain, enriched, cooked) has the least: 1 cup (158 g) has 1.6 mg. 30 of the 51 grains ranked meet the FDA “low” limit (140 mg or less) in a typical serving.
Lowest in sodium per 100 g
30 of 51 ranked grains, 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 | Oat bran (cooked) | 1 mg<1% DV | 1 cup219 g | 2.2 mg<1% DV | 5 mg |
| 1 | White rice (long-grain, enriched, cooked) | 1 mg<1% DV | 1 cup158 g | 1.6 mg<1% DV | 1.5 mg |
| 1 | White rice (medium-grain, raw, enriched) | 1 mg<1% DV | 1 cup195 g | 2 mg<1% DV | 0.56 mg |
| 1 | White rice (medium-grain, raw, unenriched) | 1 mg<1% DV | 1 cup195 g | 2 mg<1% DV | 0.56 mg |
| 1 | White rice (short-grain, raw, unenriched) | 1 mg<1% DV | 1 cup200 g | 2 mg<1% DV | 0.56 mg |
| 6 | Oats | 2 mg<1% DV | 1 cup156 g | 3.1 mg<1% DV | 1 mg |
| 7 | Barley (pearled, cooked) | 3 mg<1% DV | 1 cup157 g | 4.7 mg<1% DV | 4.9 mg |
| 7 | Wild rice (cooked) | 3 mg<1% DV | 1 cup164 g | 4.9 mg<1% DV | 5.9 mg |
| 9 | Oat bran (raw) | 4 mg<1% DV | 1 cup94 g | 3.8 mg<1% DV | 3.3 mg |
| 10 | Egg noodles (enriched, cooked) | 5 mg<1% DV | 1 cup160 g | 8 mg<1% DV | 7.2 mg |
| 10 | White rice (long-grain, enriched, uncooked) | 5 mg<1% DV | 1 cup185 g | 9.3 mg<1% DV | 2.7 mg |
| 12 | Pasta (dry, enriched) | 6 mg<1% DV | 1 cup spaghetti91 g | 5.5 mg<1% DV | 3.2 mg |
| 12 | Pasta (dry, unenriched) | 6 mg<1% DV | 1 cup spaghetti91 g | 5.5 mg<1% DV | 3.2 mg |
| 12 | Pasta (fresh-refrigerated, plain, cooked) | 6 mg<1% DV | 2 oz128 g | 7.7 mg<1% DV | 9.2 mg |
| 12 | Pasta (fresh-refrigerated, spinach, cooked) | 6 mg<1% DV | 2 oz57 g | 3.4 mg<1% DV | 9.2 mg |
| 16 | Quinoa (cooked) | 7 mg<1% DV | 1 cup185 g | 13 mg1% DV | 12 mg |
| 17 | Barley (pearled, raw) | 9 mg<1% DV | 1 cup200 g | 18 mg1% DV | 5.1 mg |
| 18 | Barley (hulled) | 12 mg1% DV | 1 cup184 g | 22 mg1% DV | 6.8 mg |
| 19 | Egg noodles (dry, enriched) | 21 mg1% DV | 1 cup38 g | 8 mg<1% DV | 11 mg |
| 19 | Egg noodles (dry, unenriched) | 21 mg1% DV | 1 cup38 g | 8 mg<1% DV | 11 mg |
| 21 | Pasta (fresh-refrigerated, plain, as purchased) | 26 mg1% DV | 4.5 oz128 g | 33 mg1% DV | 18 mg |
| 22 | Pasta (fresh-refrigerated, spinach, as purchased) | 27 mg1% DV | 4.5 oz128 g | 35 mg2% DV | 19 mg |
| 23 | Corn grain (white) | 35 mg2% DV | 1 cup166 g | 58 mg3% DV | 19 mg |
| 23 | Corn grain (yellow) | 35 mg2% DV | 1 cup166 g | 58 mg3% DV | 19 mg |
| 25 | Soba noodles (cooked) | 60 mg3% DV | 1 cup114 g | 68 mg3% DV | 121 mg |
| 26 | Pasta (cooked, enriched, with added salt) | 131 mg6% DV | 1 cup spaghetti not packed124 g | 162 mg7% DV | 167 mg |
| 27 | Rice noodles (dry) | 182 mg8% DV | 2 oz57 g | 104 mg5% DV | 100 mg |
| 28 | Taco shells (baked) | 324 mg14% DV | 1 large21 g | 68 mg3% DV | 136 mg |
| 29 | Whole-wheat bread (prepared from recipe) | 346 mg15% DV | 1 slice46 g | 159 mg7% DV | 249 mg |
| 30 | Multigrain bagels | 359 mg16% DV | 1 piece bagel81 g | 291 mg13% DV | 298 mg |
Least sodium per typical serving
The same grains 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 | White rice (long-grain, enriched, cooked) | 1 mg<1% DV | 1 cup158 g | 1.6 mg<1% DV | 1.5 mg |
| 2 | White rice (medium-grain, raw, enriched) | 1 mg<1% DV | 1 cup195 g | 2 mg<1% DV | 0.56 mg |
| 2 | White rice (medium-grain, raw, unenriched) | 1 mg<1% DV | 1 cup195 g | 2 mg<1% DV | 0.56 mg |
| 4 | White rice (short-grain, raw, unenriched) | 1 mg<1% DV | 1 cup200 g | 2 mg<1% DV | 0.56 mg |
| 5 | Oat bran (cooked) | 1 mg<1% DV | 1 cup219 g | 2.2 mg<1% DV | 5 mg |
| 6 | Oats | 2 mg<1% DV | 1 cup156 g | 3.1 mg<1% DV | 1 mg |
| 7 | Pasta (fresh-refrigerated, spinach, cooked) | 6 mg<1% DV | 2 oz57 g | 3.4 mg<1% DV | 9.2 mg |
| 8 | Oat bran (raw) | 4 mg<1% DV | 1 cup94 g | 3.8 mg<1% DV | 3.3 mg |
| 9 | Barley (pearled, cooked) | 3 mg<1% DV | 1 cup157 g | 4.7 mg<1% DV | 4.9 mg |
| 10 | Wild rice (cooked) | 3 mg<1% DV | 1 cup164 g | 4.9 mg<1% DV | 5.9 mg |
| 11 | Pasta (dry, enriched) | 6 mg<1% DV | 1 cup spaghetti91 g | 5.5 mg<1% DV | 3.2 mg |
| 11 | Pasta (dry, unenriched) | 6 mg<1% DV | 1 cup spaghetti91 g | 5.5 mg<1% DV | 3.2 mg |
| 13 | Pasta (fresh-refrigerated, plain, cooked) | 6 mg<1% DV | 2 oz128 g | 7.7 mg<1% DV | 9.2 mg |
| 14 | Egg noodles (dry, enriched) | 21 mg1% DV | 1 cup38 g | 8 mg<1% DV | 11 mg |
| 14 | Egg noodles (dry, unenriched) | 21 mg1% DV | 1 cup38 g | 8 mg<1% DV | 11 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 | White rice (medium-grain, raw, enriched) | 1 mg<1% DV | 1 cup195 g | 2 mg<1% DV | 0.56 mg |
| 1 | White rice (medium-grain, raw, unenriched) | 1 mg<1% DV | 1 cup195 g | 2 mg<1% DV | 0.56 mg |
| 3 | White rice (short-grain, raw, unenriched) | 1 mg<1% DV | 1 cup200 g | 2 mg<1% DV | 0.56 mg |
| 4 | Oats | 2 mg<1% DV | 1 cup156 g | 3.1 mg<1% DV | 1 mg |
| 5 | White rice (long-grain, enriched, cooked) | 1 mg<1% DV | 1 cup158 g | 1.6 mg<1% DV | 1.5 mg |
| 6 | White rice (long-grain, enriched, uncooked) | 5 mg<1% DV | 1 cup185 g | 9.3 mg<1% DV | 2.7 mg |
| 7 | Pasta (dry, enriched) | 6 mg<1% DV | 1 cup spaghetti91 g | 5.5 mg<1% DV | 3.2 mg |
| 7 | Pasta (dry, unenriched) | 6 mg<1% DV | 1 cup spaghetti91 g | 5.5 mg<1% DV | 3.2 mg |
| 9 | Oat bran (raw) | 4 mg<1% DV | 1 cup94 g | 3.8 mg<1% DV | 3.3 mg |
| 10 | Barley (pearled, cooked) | 3 mg<1% DV | 1 cup157 g | 4.7 mg<1% DV | 4.9 mg |
| 11 | Oat bran (cooked) | 1 mg<1% DV | 1 cup219 g | 2.2 mg<1% DV | 5 mg |
| 12 | Barley (pearled, raw) | 9 mg<1% DV | 1 cup200 g | 18 mg1% DV | 5.1 mg |
| 13 | Wild rice (cooked) | 3 mg<1% DV | 1 cup164 g | 4.9 mg<1% DV | 5.9 mg |
| 14 | Barley (hulled) | 12 mg1% DV | 1 cup184 g | 22 mg1% DV | 6.8 mg |
| 15 | Egg noodles (enriched, cooked) | 5 mg<1% DV | 1 cup160 g | 8 mg<1% DV | 7.2 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 |
|---|---|---|---|---|
| Pasta (gluten-free, corn and rice flour, cooked) | 4 mg<1% DV | 1 cup spaghetti141 g | 5.6 mg<1% DV | 4.5 mg |
| Corn flour (whole-grain, yellow) | 5 mg<1% DV | 1 cup117 g | 5.9 mg<1% DV | 2.8 mg |
| Rice bran (crude) | 5 mg<1% DV | 1 cup118 g | 5.9 mg<1% DV | 3.2 mg |
| Corn bran (crude) | 7 mg<1% DV | 1 cup76 g | 5.3 mg<1% DV | 6.3 mg |
| Rice flour (brown) | 8 mg<1% DV | 1 cup158 g | 13 mg1% DV | 4.4 mg |
| Barley malt flour | 11 mg<1% DV | 1 cup162 g | 18 mg1% DV | 6.1 mg |
| Oat flour (partially debranned) | 19 mg1% DV | 1 cup104 g | 20 mg1% DV | 9.4 mg |
| Oats (instant, fortified, plain, dry) | 220 mg10% DV | 1 packet28 g | 62 mg3% DV | 122 mg |
Which foods are ranked
- The 51 grains 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 (51 grains); 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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