Low-Sodium Vegetables: 30 Lowest per 100 g & per Serving
Per 100 g, 4 vegetables tie for the lowest sodium (1 mg), among them Maitake mushrooms (raw), Hungarian peppers (raw) and Pumpkin (raw). Per typical serving, Maitake mushrooms (raw) has the least: 1 cup diced (70 g) has 0.7 mg. 102 of the 123 vegetables ranked meet the FDA “low” limit (140 mg or less) in a typical serving.
Lowest in sodium per 100 g
30 of 123 ranked vegetables, 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 | Maitake mushrooms (raw) | 1 mg<1% DV | 1 cup diced70 g | 0.7 mg<1% DV | 6.5 mg |
| 1 | Hungarian peppers (raw) | 1 mg<1% DV | 1 pepper27 g | 0.27 mg<1% DV | 6.9 mg |
| 1 | Pumpkin (raw) | 1 mg<1% DV | 1 cup116 g | 1.2 mg<1% DV | 7.7 mg |
| 1 | Summer squash (scallop, raw) | 1 mg<1% DV | 1 cup slices130 g | 1.3 mg<1% DV | 11 mg |
| 5 | Cucumber (peeled, raw) | 2 mg<1% DV | 1 medium201 g | 4 mg<1% DV | 40 mg |
| 5 | Cucumber (with peel, raw) | 2 mg<1% DV | 1 cucumber301 g | 6 mg<1% DV | 27 mg |
| 5 | Sweet peppers (yellow, raw) | 2 mg<1% DV | 1 pepper186 g | 3.7 mg<1% DV | 15 mg |
| 5 | Summer squash (raw) | 2 mg<1% DV | 1 medium196 g | 3.9 mg<1% DV | 25 mg |
| 5 | Summer squash (crookneck and straightneck, raw) | 2 mg<1% DV | 1 cup sliced127 g | 2.5 mg<1% DV | 21 mg |
| 10 | Enoki mushrooms (raw) | 3 mg<1% DV | 1 cup whole64 g | 1.9 mg<1% DV | 16 mg |
| 10 | Okra (frozen, unprepared) | 3 mg<1% DV | 1/3 package95 g | 2.9 mg<1% DV | 20 mg |
| 10 | Jalapeno peppers (raw) | 3 mg<1% DV | 1 cup90 g | 2.7 mg<1% DV | 21 mg |
| 10 | Winter squash (acorn, raw) | 3 mg<1% DV | 1 squash431 g | 13 mg1% DV | 15 mg |
| 14 | Onions (raw) | 4 mg<1% DV | 1 medium110 g | 4.4 mg<1% DV | 20 mg |
| 14 | Peas and carrots (canned, no salt added, solids and liquids) | 4 mg<1% DV | 1 cup255 g | 10 mg<1% DV | 21 mg |
| 14 | Edible-podded peas (raw) | 4 mg<1% DV | 10 pea pods34 g | 1.4 mg<1% DV | 19 mg |
| 14 | Winter squash (raw) | 4 mg<1% DV | 1 cup116 g | 4.6 mg<1% DV | 24 mg |
| 14 | Winter squash (butternut, cooked, baked, without salt) | 4 mg<1% DV | 1 cup205 g | 8.2 mg<1% DV | 20 mg |
| 14 | Winter squash (butternut, raw) | 4 mg<1% DV | 1 cup140 g | 5.6 mg<1% DV | 18 mg |
| 20 | Balsam-pear (pods, raw) | 5 mg<1% DV | 1 balsam-pear124 g | 6.2 mg<1% DV | 59 mg |
| 20 | Butterhead lettuce (raw) | 5 mg<1% DV | 1 head163 g | 8.2 mg<1% DV | 77 mg |
| 20 | White mushrooms (raw) | 5 mg<1% DV | 1 medium18 g | 0.9 mg<1% DV | 45 mg |
| 20 | Green peas (raw) | 5 mg<1% DV | 1 cup145 g | 7.3 mg<1% DV | 12 mg |
| 20 | Potatoes (baked, flesh, without salt) | 5 mg<1% DV | 1 potato156 g | 7.8 mg<1% DV | 11 mg |
| 20 | Tomato (red, ripe, raw) | 5 mg<1% DV | 1 medium whole123 g | 6.2 mg<1% DV | 56 mg |
| 26 | Kidney beans (mature seeds, sprouted, raw) | 6 mg<1% DV | 1 cup184 g | 11 mg<1% DV | 41 mg |
| 26 | Snap beans (green, raw) | 6 mg<1% DV | 10 beans55 g | 3.3 mg<1% DV | 39 mg |
| 26 | Snap beans (yellow, raw) | 6 mg<1% DV | 10 beans55 g | 3.3 mg<1% DV | 39 mg |
| 26 | Edamame (frozen, prepared) | 6 mg<1% DV | 1 cup155 g | 9.3 mg<1% DV | 9.9 mg |
| 26 | Lemon grass (raw) | 6 mg<1% DV | 1 cup67 g | 4 mg<1% DV | 12 mg |
Least sodium per typical serving
The same vegetables 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 | Maitake mushrooms (raw) | 1 mg<1% DV | 1 cup diced70 g | 0.7 mg<1% DV | 6.5 mg |
| 2 | Pumpkin (raw) | 1 mg<1% DV | 1 cup116 g | 1.2 mg<1% DV | 7.7 mg |
| 3 | Summer squash (scallop, raw) | 1 mg<1% DV | 1 cup slices130 g | 1.3 mg<1% DV | 11 mg |
| 4 | Edible-podded peas (raw) | 4 mg<1% DV | 10 pea pods34 g | 1.4 mg<1% DV | 19 mg |
| 5 | Enoki mushrooms (raw) | 3 mg<1% DV | 1 cup whole64 g | 1.9 mg<1% DV | 16 mg |
| 6 | Radish seeds (sprouted, raw) | 6 mg<1% DV | 1 cup38 g | 2.3 mg<1% DV | 28 mg |
| 7 | Summer squash (crookneck and straightneck, raw) | 2 mg<1% DV | 1 cup sliced127 g | 2.5 mg<1% DV | 21 mg |
| 8 | Jalapeno peppers (raw) | 3 mg<1% DV | 1 cup90 g | 2.7 mg<1% DV | 21 mg |
| 9 | Okra (frozen, unprepared) | 3 mg<1% DV | 1/3 package95 g | 2.9 mg<1% DV | 20 mg |
| 10 | Hot chili peppers (green, raw) | 7 mg<1% DV | 1 pepper45 g | 3.2 mg<1% DV | 35 mg |
| 11 | Snap beans (green, raw) | 6 mg<1% DV | 10 beans55 g | 3.3 mg<1% DV | 39 mg |
| 11 | Snap beans (yellow, raw) | 6 mg<1% DV | 10 beans55 g | 3.3 mg<1% DV | 39 mg |
| 13 | Sweet peppers (yellow, raw) | 2 mg<1% DV | 1 pepper186 g | 3.7 mg<1% DV | 15 mg |
| 14 | Potato skin (raw) | 10 mg<1% DV | 1 skin38 g | 3.8 mg<1% DV | 34 mg |
| 15 | Summer squash (raw) | 2 mg<1% DV | 1 medium196 g | 3.9 mg<1% DV | 25 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 | Maitake mushrooms (raw) | 1 mg<1% DV | 1 cup diced70 g | 0.7 mg<1% DV | 6.5 mg |
| 2 | Hungarian peppers (raw) | 1 mg<1% DV | 1 pepper27 g | 0.27 mg<1% DV | 6.9 mg |
| 3 | Pumpkin (raw) | 1 mg<1% DV | 1 cup116 g | 1.2 mg<1% DV | 7.7 mg |
| 4 | Edamame (frozen, prepared) | 6 mg<1% DV | 1 cup155 g | 9.3 mg<1% DV | 9.9 mg |
| 5 | Potatoes (baked, flesh, without salt) | 5 mg<1% DV | 1 potato156 g | 7.8 mg<1% DV | 11 mg |
| 6 | Summer squash (scallop, raw) | 1 mg<1% DV | 1 cup slices130 g | 1.3 mg<1% DV | 11 mg |
| 7 | Lemon grass (raw) | 6 mg<1% DV | 1 cup67 g | 4 mg<1% DV | 12 mg |
| 8 | Green peas (raw) | 5 mg<1% DV | 1 cup145 g | 7.3 mg<1% DV | 12 mg |
| 9 | Sweet peppers (yellow, raw) | 2 mg<1% DV | 1 pepper186 g | 3.7 mg<1% DV | 15 mg |
| 10 | Winter squash (acorn, raw) | 3 mg<1% DV | 1 squash431 g | 13 mg1% DV | 15 mg |
| 11 | Potato (flesh and skin, raw) | 6 mg<1% DV | 1 Potato medium213 g | 13 mg1% DV | 16 mg |
| 12 | Enoki mushrooms (raw) | 3 mg<1% DV | 1 cup whole64 g | 1.9 mg<1% DV | 16 mg |
| 13 | Winter squash (butternut, raw) | 4 mg<1% DV | 1 cup140 g | 5.6 mg<1% DV | 18 mg |
| 14 | Edible-podded peas (raw) | 4 mg<1% DV | 10 pea pods34 g | 1.4 mg<1% DV | 19 mg |
| 15 | Grape leaves (raw) | 9 mg<1% DV | 1 cup14 g | 1.3 mg<1% DV | 19 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 |
|---|---|---|---|---|
| Onions (dehydrated flakes) | 21 mg1% DV | 1 tbsp5 g | 1.1 mg<1% DV | 12 mg |
| Pumpkin pie mix (canned) | 208 mg9% DV | 1 cup270 g | 562 mg24% DV | 400 mg |
| Carrot (dehydrated) | 275 mg12% DV | 1 cup74 g | 204 mg9% DV | 161 mg |
Which foods are ranked
- The 123 vegetables 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 (123 vegetables); 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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