Best Low Sodium Shrimp Brands for a Heart Healthy Diet

Finding the Best Low Sodium Shrimp Brands for a Heart Healthy Diet

Shrimp can be a nutritious protein to incorporate into a heart healthy diet. However, like many processed and pre-packaged foods, sodium content can vary greatly between brands and products.

Choosing lower sodium options allows you to enjoy shrimp’s beneficial qualities like high protein, low calorie density, and omega-3 fatty acids, without excess salt intake negatively impacting your blood pressure or cardiovascular health.

This guide will examine some of the best low sodium shrimp brands and products available, along with tips for identifying and selecting ones that fit into a low salt diet.

The Importance of Reducing Sodium

Sodium is an essential mineral, but most people consume way more than the recommended limits:

• Recommended sodium per day: Less than 2,300 mg
• Recommended for heart health: 1,500 mg or less
• Average sodium consumed: Over 3,400 mg per day

The minimum amount of sodium required for basic functioning is just 180-500 mg per day, far below typical intakes. Most sodium comes from processed, packaged, and restaurant foods.

High sodium intake is linked to elevated blood pressure, putting you at greater risk for stroke, heart attack, and kidney disease. Limiting sodium improves heart health, especially if you already have hypertension or cardiovascular issues.

Benefits of Choosing Low Sodium Shrimp

Shrimp can be a nutritious addition to a low sodium diet when care is taken to choose lower salt options. Benefits include:

• High protein - 4 ounces contains over 20g protein for muscle maintenance, satiety and wound healing.
• Low calorie - Provides protein with minimal calories for potential weight management.
• Omega-3 fatty acids - Contains anti-inflammatory omega-3s for heart and brain health.
• Potassium - Higher potassium intake counters negative effects of sodium on blood pressure.
• Selenium and antioxidants - Shrimp provide antioxidants like selenium, astaxanthin and zinc for immunity and disease prevention.

However, the benefits of shrimp are negated if sodium content is too high. Choosing lower salt options lets you gain shrimp’s nutritional advantages without adverse effects on blood pressure.

How Much Sodium is in Shrimp?

Sodium levels in shrimp can range hugely, from well under 100mg to over 300mg per serving. Here’s how sodium content varies:

• Fresh shrimp: 60-120mg per 3 ounces
• Frozen raw shrimp: 110-180mg per 3 ounces
• Canned or pouched shrimp: 150-350mg per 3 ounces
• Dried shrimp chips or powder: 400-550mg per 1 ounce

In general, fresh or frozen raw shrimp have the least sodium since no processing or preservatives are added. Canned and pre-cooked shrimp contain more due to added salt during processing and packaging.

How to Identify Low Sodium Shrimp Brands

When shopping for shrimp, read nutrition labels closely and compare sodium content between brands. Watch for the following:

• Serving size - Compare sodium in equal serving sizes, like 3 ounces cooked.
• Raw vs. cooked - Sodium is listed for cooked shrimp, so adjust if you’re buying raw.
• Percentage Daily Value - Aim for under 10% DV for sodium per serving.
• Ingredients - Avoid added salt, sodium phosphates or saline solutions.

Ideally, look for shrimp with less than 200mg sodium per serving. Shrimp packed in water instead of brine or salt solutions tends to be lower sodium.

Lowest Sodium Shrimp Brands and Products

Here are some of the top low sodium shrimp products:

Fresh or Frozen Raw Shrimp

• Aqua Star Fresh Raw White Shrimp - 100mg per 3 ounces
• Ocean Fair Fresh Raw Jumbo Shrimp - 110mg per 3 ounces
• Sea Best IQF Raw Large Shrimp - 120mg per 3 ounces
• Pure Fish Fresh Raw Wild Gulf Shrimp - 130mg per 3 ounces

Canned and Pouched Shrimp

• Chicken of the Sea 100% Natural White Shrimp - 140mg per 3 ounces
• Wild Planet Wild Pink Shrimp - 150mg per 3 ounces
• Bumble Bee Sensations No Salt Added Shrimp - 160mg per 3 ounces
• StarKist Gourmet Selections Lightly Salted Shrimp - 180mg per 3 ounces

Shelf-Stable, Dried Shrimp

• Augason Farms Dehydrated Diced Shrimp - 270mg per 0.5 ounce
• Wise Company Roasted Diced Shrimp - 280mg per 0.5 ounce
• Emergency Essentials Freeze Dried Shrimp - 300mg per 0.5 ounce

Tips for Selecting Low Sodium Shrimp

Beyond reading nutrition labels, here are some other tips for finding low salt shrimp options:

• Choose raw - Get fresh or frozen raw shrimp and season it yourself to control sodium.
• Avoid added ingredients - Skip seasoned, marinated or flavored shrimp which likely contain more sodium.
• Cook plain - Opt for simple cooking methods like steaming, grilling or baking instead of breading or heavy sauces.
• Rinse canned shrimp - Rinsing canned or pouched shrimp can reduce some excess sodium.
• Limit dried shrimp - Dried shrimp is tasty but also very high in sodium, so enjoy in small amounts.

How to Reduce Sodium When Cooking Shrimp

Preparing shrimp yourself with minimal salt allows you to control sodium content. Follow these tips:

• Skip salt in recipes or cut amount in half
• Use lemon, herbs, spices, garlic and pepper for flavor instead of salt
• Rinse canned shrimp before cooking
• Avoid packaged shrimp seasoning mixes
• Opt for grilling, broiling, steaming or baking
• Skip high-sodium sauces and dressings

Seasonings like Mrs. Dash, garlic powder, paprika, italian seasoning, thyme, oregano and rosemary add lots of flavor without sodium. Acidic ingredients like lemon or lime also enhance taste of shrimp.

Low Sodium Shrimp Recipe Ideas

Here are some tasty ways to cook flavorful low sodium shrimp dishes at home:

Lemon Garlic Shrimp

Saute raw shrimp in olive oil with minced garlic, lemon juice, pepper and parsley. Serve over brown rice or quinoa.

Coconut Curry Shrimp

Simmer raw shrimp in light coconut milk with curry powder, ginger, garlic, basil, red pepper flakes and spinach or kale.

Cajun Blackened Shrimp

Coat raw shrimp in cajun seasoning and blacken in a hot pan. Serve in lettuce wraps with tomatoes, avocado and Greek yogurt sauce.

Shrimp Fajitas

Saute raw shrimp with bell peppers and onions. Wrap in corn tortillas with pico de gallo, avocado and cotija cheese.

Grilled Shrimp Skewers

Thread raw shrimp on skewers with pineapple and bell pepper. Grill and brush with ginger teriyaki sauce.

Shrimp Quinoa Bowl

Top quinoa with sauteed shrimp, diced mango, cucumber, edamame, carrots, cilantro and lime juice.

Shrimp Salad Wraps

Mix cooked shrimp with Greek yogurt, lemon juice, celery, red onion and dill. Stuff in lettuce leaves or flatbread.

Low Sodium Shrimp Shopping Tips

Keep these quick tips in mind when shopping for low sodium shrimp products:

• Check nutrition labels and compare sodium content
• Choose fresh or frozen raw shrimp
• Avoid added salt, seasonings or marinades
• Select shrimp packed in water, not brine
• Rinse canned or pouched shrimp before using
• Limit dried shrimp as sodium is very high

The Bottom Line

Shrimp can fit into a low sodium diet when care is taken to choose lower salt options. Seek out fresh, frozen, or canned varieties with minimal added salt or sodium-containing ingredients.

Preparing shrimp at home using fresh herbs, spices, citrus, pepper, and garlic allows you to control sodium content. With some label reading and wise selection, you can enjoy shrimp's nutritional benefits without excess salt intake.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.