Around 116 million adults globally are affected by hypertension, or high blood pressure.
High sodium intake is one of the major factors behind this, contributed largely by salty, super unhealthy snacks.
If you are one of those people who might want to bid farewell to poor heart health without sacrificing on snacking, there are plenty of delicious low-sodium, high-protein snacks out there to your rescue.
This blog breaks down what exactly to look for.
Why Should I Care About Both Low Sodium AND High Protein?
Because your body and your blood pressure are counting on it.
Better Blood Pressure:
High sodium = high pressure on your arteries. The American Heart Association recommends keeping sodium under 2,300 mg/day—and ideally around 1,500 mg/day. Meanwhile, protein supports appetite control which can indirectly reduce sodium intake as you get fuller faster and snack less.
Stronger Muscles:
Protein helps repair and build muscle. Whether you're lifting weights or just getting through your workday, you need enough protein—around 0.8g per kg of body weight, or even 1.2–1.6g/kg if you’re active.
Heart and Brain Benefits:
Low-sodium diets paired with clean proteins (like legumes, nuts, and lean dairy) support everything from heart function to immunity and mental clarity.
Reduced Inflammation:
Studies show that plant proteins + less salt = less inflammation, which is linked to everything from heart disease to fatigue.
Want a head start? 100 Cal Snacks makes clean, low-sodium snacks packed with real ingredients and none of the guilt.
What Are the Best Low-Sodium, High-Protein Store-Bought Snacks?
Here’s a list of winning snacks that keep sodium under 200mg and protein at 8g or more:
1. Unsalted Cottage Cheese Cups
- Protein: ~16g per ½ cup
- Sodium: ~59mg
- Why it’s great: Creamy, filling, and customizable. Add berries or cinnamon.
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Top Pick: Good Culture's cottage cheese has the finest material. The curds are the ideal size and tenderness. The ratio of liquid to curds is ideal, and the flavor was wonderful!
2. Plain Greek Yogurt
- Protein: 15–20g per 6 oz
- Sodium: <80mg
- Why it’s great: Gut-healthy probiotics + protein.
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Top Pick: Stonyfield has distinguished itself from the rest. It has a smooth, velvety, and creamy consistency. The flavor has a refreshing, creamy base with bright, gently tangy, and flowery undertones.
3. Roasted Chickpeas
- Protein: ~6g per ¼ cup
- Sodium: ~120mg
- Why it’s great: Crunchy, crave-worthy, and full of fiber.
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Top Pick: Goya Foods—classic crunch with authentic flavor. A well-known brand for producing high-quality goods that have genuine Hispanic tastes.
4. Low-Sodium Protein Snacks
- Protein: ≥10g
- Sodium: ≤200mg
- Why it’s great: Delicious, crave-worthy, while being healthy.
- Top Pick: 100 Cal Snacks’ BBQ Protein Puffs- 11g protein per 100 calorie pack, gut healing clean formulation, keto friendly and gluten free.
DIY High‑Protein, Low‑Sodium Snacks
Creating snacks at home lets you control ingredients and tailor flavors. Try these easy recipes:
1. Protein‑Packed Smoothie Bowl
Ingredients:
- 1 cup unsweetened almond milk
- ½ cup unsalted cottage cheese
- 1 scoop unflavored whey or plant protein
- Handful of spinach and frozen berries
Macros: ~20 g protein, <100 mg sodium
Pro Tip: Freeze for 10 minutes after blending for a thicker, ice‑cream‑like texture.
2. No‑Salt Hummus & Veggie Cups
Ingredients:
- 1 can no‑salt‑added chickpeas, drained
- 1 Tbsp tahini
- Lemon juice, garlic powder, cumin to taste
- 2–3 Tbsp water (for consistency)
Macros: 7 g protein, <150 mg sodium per 2 Tbsp
Pro Tip: Portion into small containers and top with paprika for a gourmet look.
3. Egg‑Muffin Minis
Ingredients:
- 4 whole eggs + 2 egg whites
- Handful of chopped spinach, bell peppers, mushrooms
Method: Whisk eggs, stir in veggies, pour into muffin tin, and bake at 180 °C (350 °F) for 15 minutes.
Macros: 6 g protein, ~60 mg sodium per muffin
Tip: Freeze extras and reheat in the microwave for a 30‑second grab‑and‑go breakfast.
4. Tuna Lettuce Wraps
Ingredients:
- 1 can no‑salt‑added tuna
- 1 Tbsp plain Greek yogurt
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Mustard, diced celery, black pepper
Macros: 20 g protein, <150 mg sodium
Tip: Add chopped pickles or capers for tang with minimal sodium.
What Are Some Smart Snacking Tips to Follow?
Read the Label: Aim for <200 mg sodium and ≥8 g protein per serving. Check the first three ingredients for whole‑food sources (beans, oats, nuts).
Portion Control: Even healthy snacks add up—use small bowls or zip‑lock bags to measure servings (about 1 oz or a small handful).
Pair Macros: Combine protein with fiber‑rich veggies or whole grains. For example, eat a hard‑boiled egg with a small apple or carrot sticks.
Flavor Wisely: Swap salt for herbs, spices, citrus, or vinegar. A sprinkle of smoked paprika or lemon zest can elevate roasted chickpeas or nuts without extra sodium.
Prep in Batches: Dedicate 30 minutes on the weekend to roast chickpeas, bake egg muffins, or pack smoothie packs. Having ready‑to‑eat snacks reduces the temptation of high‑sodium convenience foods.
Adopting these habits turns snack time into an opportunity to support your health goals rather than derail them..
Why 100 Cal Snacks is a No-Brainer If You Want Low-Sodium + High-Protein
A short answer would be because 100 Cal Snacks checks both the boxes: our snacks are high protein and low in sodium.
But what if we told you there’s more?
In fact, a lot more.
We are a pro-gut health brand offering clean, keto-friendly, vegan/vegetarian snacks that aid digestion, increase gut-motility and relax the second gut- i.e., your brain through adaptogens like ashwagandha.
These low carb, portion controlled treats are also gluten free, high in fiber, and free from any added sugars, sugar alcohols or other preservatives.
Whether you're looking for delicious and healthy protein bars or savory puffs made with real plants and bold spices, we’ve got your back.
Stock up on our gut-friendly, protein-loaded snacks now. You’ll never go back to the salty stuff.
