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Sometimes it’s OK to take the convenient route. Our dietitian picked the best low sodium frozen meals for nights when you’re short on time. Magic Kitchen and Amy’s top the list.
- Best overall: Magic Kitchen
- Best organic: Amy’s Kitchen
- Best budget: Healthy Choice
- Best low calorie: Lean Cuisine
- Best gluten-free: Saffron Road
- Best vegan: Tattooed Chef
- Best vegetarian: Sweet Earth
Frozen meals are often high in sodium. In fact, it’s estimated that around 70% of the sodium people consume in the United States comes from prepackaged, processed, and restaurant foods (
In addition to enhancing the flavor of frozen foods, sodium is also used to preserve freshness and improve the texture and appearance of meals (
While frozen meals are not recommended as part of a nutritious, balanced diet, they can be an easy and convenient item to have on hand when you’re short on time.
The Centers for Disease Control and Prevention (CDC) recommends opting for prepared meals that contain less than 600 milligrams (mg) of sodium per serving, which is the maximum amount that a food can contain to be labeled “healthy” (
Even with so many options on the market, finding flavorful, low sodium options at the grocery store can be challenging.
Here are 7 brands that offer nutritious, microwave-friendly meals that are low in sodium.
On average, it’s estimated that people in the United States consume around 3,400 mg of sodium per day (
This is significantly more than the amount health organizations like the American Heart Association (AHA) recommends. The AHA advises consuming less than 2,300 mg of sodium per day or ideally less than 1,500 mg per day (
A low sodium diet is often recommended for people with high blood pressure and heart disease.
In fact, according to the AHA, reducing sodium intake by just 1,000 mg per day could significantly improve blood pressure and heart health for most people (
A low sodium diet may also be beneficial for other health conditions, including chronic kidney disease (
The brands featured in this article were selected based on the following criteria:
- Variety: We selected brands that offer several types of meals and cater to many different dietary needs.
- Ingredient quality: We chose brands that use high quality ingredients that are often organic or free of genetically modified organisms (GMOs).
- Price: We included brands that offer meals at a range of price points to fit almost any budget.
- Sodium content: We selected brands that provide a variety of meals with less than 600 mg of sodium per serving.
- Vetting: Our team of experts, who evaluate each company’s business practices and reputation, along with the credibility of any medical claims, have vetted all the brands on our list.
A note on price
General price ranges with dollar signs ($ to $$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range.
- $ = under $100
- $$ = $100–$200
- $$$ = over $200
Magic Kitchen is a meal delivery service that offers frozen, fully prepared meals tailored to a variety of dietary needs.
They provide a wide range of low sodium meals, all of which contain less than 700 mg of sodium, and most of which contain 500 mg or less.
In addition to low sodium meals, Magic Kitchen also offers meal plans suitable for other dietary requirements, including:
- Senior Meals
- Portion Controlled
- Low Carbohydrate
- Low Fat
- Renal Diet
A few examples of low sodium meals that they offer include:
- Turkey Chili with Brown Rice: 170 mg of sodium
- Lemon Pepper Fish with Roasted Potatoes and Okra & Stewed Tomatoes: 330 mg of sodium
- Fried Egg Patties, Sweet Potatoes & Asparagus: 240 mg of sodium
Menu-complete meals on their low sodium menu typically range from $11–$15 per serving. Shipping is available throughout the continental United States and starts at $18.95.
Amy’s Kitchen is a company that offers over 250 vegetarian-friendly frozen meals, many of which are organic.
According to their website, the company does not use any GMOs in their products and aims to use as many organic ingredients as possible.
In addition to offering many vegan, gluten-free, and kosher products, many meals from Amy’s Kitchen are also low in sodium.
Plus, they offer low sodium versions of some of their popular items, which are labeled “light in sodium.”
Some of their low sodium selections include:
- Mexican Casserole Bowl, Light in Sodium: 370 mg of sodium
- Organic Roasted Vegetable Pizza, Vegan: 540 mg of sodium
- Tofu Scramble Breakfast Wrap: 420 mg of sodium
However, keep in mind that it’s important that you check the nutrition label of meals carefully, as some items may contain higher amounts.
Prices can vary depending on the specific items and retailer, but meals generally range from $3–$7 per serving.
Healthy Choice specializes in producing high quality frozen meals that are free of artificial ingredients.
They provide several low carb, grain-free, gluten-free, and high protein meals, along with a variety of vegan- and vegetarian-friendly options.
What’s more, the brand claims that they comply with federal guidelines for fat, saturated fat, cholesterol, and sodium and most of their meals contain less than 600 mg of sodium per serving.
Some examples of low sodium items that they offer include:
- Simply Steamers, Grilled Chicken Marsala: 460 mg of sodium
- Power Bowls, Cauliflower Curry: 400 mg of sodium
- Cafe Steamers, Honey Glazed Turkey & Potatoes: 400 mg of sodium
Healthy Choice is also one of the most affordable frozen meal companies on the market. Though prices can vary by location, most items cost between $3–$5 per serving.
Best low calorie
Lean Cuisine is a popular frozen meal company known for its low calorie, portion-controlled entrées, including bowls, pizzas, pastas, and sandwiches.
The company produces over 50 frozen meals, many of which are high in protein, carb-conscious, gluten-free, or meatless.
Four of their entrées are also “Heart-Check Certified,” meaning that they meet AHA standards for heart-healthy foods and contain less than 600 mg of sodium per serving.
A few of their heart-healthy selections include:
- Apple Cranberry Chicken: 510 mg of sodium
- Butternut Squash Ravioli: 570 mg of sodium
- Garlic Sesame Asian-Style Noodles with Beef: 510 mg of sodium
Many of the items on their regular menu are also low in sodium as well. However, remember to read the nutrition label to check the sodium content carefully, as some entrées are higher in sodium.
Lean Cuisine meals range from $2–$6 at most grocery stores, depending on your location.
Designed to highlight the flavors of cuisines around the globe, Saffron Road makes nutritious and tasty frozen meals that are free of GMOs, artificial ingredients, and hormones.
Not only are all frozen entrées certified gluten-free, but many are also vegan, vegetarian, and certified halal.
Though not all meals are low in sodium, some can fit into a heart-healthy diet, including:
- Lemongrass Basil Chicken: 540 mg of sodium
- Vegetable Pad Thai: 600 mg of sodium
- Butter Chicken: 520 mg of sodium
In addition to frozen meals, Saffron Road also offers simmer sauces, meal pouches, and crunchy chickpea snacks.
Each meal typically costs around $6-$7 per serving, though prices can vary.
Tattooed Chef offers an assortment of plant-based frozen meals, including a variety of bowls, burritos, pizzas, and pasta dishes.
All products are vegetarian-friendly, and many are also vegan, gluten-free, soy-free, and grain-free.
The company notes that many of their ingredients are organic. Several meals from Tattooed Chef are certified organic as well.
The sodium content of meals can range, but many can fit into a low sodium diet, including:
- Buddha Bowl: 310 mg of sodium
- Chickpea Pasta with Plant-Based Ragu: 450 mg of sodium
- Veggie Hemp Bowl: 260 mg of sodium
Each frozen entrée generally costs between $5–$6, depending on where you shop.
Sweet Earth is a company that provides plant-based, flavor-forward meals, all of which are fully prepared and ready to enjoy.
They offer a wide selection of bowls, burritos, and pizzas, along with plant-based varieties of bacon, seitan, chicken, and deli slices.
Meals are all non-GMO and made with mostly organic ingredients. All products are vegetarian-friendly, and a few are also vegan.
Though some of the items that they produce are higher in sodium than others, certain items are low in salt, including:
- Cauliflower Mac: 460 mg of sodium
- Curry Tiger: 360 mg of sodium
- Veggie Lover’s Vegan Pizza: 330 mg of sodium
Typically, most meals from Sweet Earth cost around $5–$6 each.
Here is a closer look at how these brands compare:
|Price||Ingredients||Dietary requirements||Sample items|
|Magic Kitchen||$11–$15 per serving|
$18.95+ for shipping
|mostly conventional ingredients||• vegetarian|
• low carb
• low fat
• rental diet
• portion controlled
|• Turkey Chili with Brown Rice|
• Lemon Pepper Fish with Roasted Potatoes and Okra & Stewed Tomatoes
• Fried Egg Patties, Sweet Potatoes & Asparagus
|Amy’s Kitchen||$3–$7 per serving||non-GMO and mostly organic||• vegetarian|
|• Mexican Casserole Bowl, Light in Sodium|
• Organic Roasted Vegetable Pizza, Vegan
• Tofu Scramble Breakfast Wrap
|Healthy Choice||$3–$5 per serving||free of artificial ingredients||• vegetarian|
• low carb
• high protein
|• Simply Steamers, Grilled Chicken Marsala|
• Power Bowls, Cauliflower Curry
• Cafe Steamers, Honey Glazed Turkey & Potatoes
|Lean Cuisine||$2–$6 per serving||mostly conventional ingredients||• vegetarian|
• low carb
• high protein
• low calorie
|• Apple Cranberry Chicken|
• Butternut Squash Ravioli
• Garlic Sesame Asian-Style Noodles with Beef
|Saffron Road||$6–$7 per serving||humanely raised meat, free of artificial ingredients and GMOs||• gluten-free|
|• Lemongrass Basil Chicken|
• Vegetable Pad Thai
• Butter Chicken
|Tattooed Chef||$5–$6 per serving||mostly organic ingredients||• vegan|
|• Buddha Bowl|
• Chickpea Pasta with Plant-Based Ragu
• Veggie Hemp Bowl
|Sweet Earth||$5–$6 per serving||mostly organic ingredients||• vegan|
|• Cauliflower Mac|
• Curry Tiger
• Veggie Lover’s Vegan Pizza
Which frozen meals have the least amount of sodium?
There are many low sodium frozen meals available. In most cases, frozen meals that are made using fruits and veggies, whole grains, or legumes are typically lower in sodium than those that include highly processed ingredients like bacon, cold cuts, or ham.
Several companies, like Magic Kitchen, also offer meal plans specifically for low sodium diets, which include many meals that contain less than 400 mg of sodium per serving.
What are the benefits of eating low sodium meals?
Following a low sodium diet may be recommended for people with certain health conditions, including high blood pressure, heart disease, and chronic kidney disease (
Some research suggests that lower sodium intake may also be associated with other benefits, including reduced blood pressure and a decreased risk of stomach cancer (
Are there any downsides to eating low sodium diet?
Sodium plays a key role in many aspects of health and is necessary for many functions within the body (
Though moderating sodium intake is unlikely to be harmful, some studies suggest that reducing your intake of sodium too much could be linked to adverse effects on health, including increased cholesterol and triglyceride levels (
What can you eat on a low sodium diet?
Fresh foods like fruits, vegetables, whole grains, and unprocessed meats are naturally low in sodium. A low sodium diet can also include eggs, legumes, unsalted nuts and seeds, dairy products, and a variety of herbs and spices (
A low sodium diet can be beneficial for people limiting their intake of salt and those with certain health conditions, including high blood pressure, heart disease, and chronic kidney disease.
Though most frozen foods are high in sodium, there are several healthy, heart-friendly meal options available in the freezer aisle.
Check out some of the brands above to get started and remember to check the nutrition label carefully and opt for meals that contain less than 600 mg of sodium per serving.