WellHub tries, tastes and tests products we recommend. When you buy through our links, we may earn a commission. Learn more >

WellHub tries, tastes and tests products we recommend. When you buy through our links, we may earn a commission. Learn more >

Low Salt Meals

Low Salt Meals

There are many reasons why a low-salt diet may be of interest or need, from specific health conditions to just wanting to make a conscious dietary effort to lower consumption.

We have gathered and compared the best low-salt meal delivery options in Australia for you to choose the right food choices for you and your family.

By
Rose Fenasse

Written by

Rose Fenasse
Clinical Nutritionist

Rose is a nutritionist who believes nutritional approaches should be flexible and sustainable for the long-term. Rose’s approach to nutrition is evidence-based and integrative, as she understands her scope of practice and sees value in working alongside other health professionals to compliment her clients most effectively. Rose is passionate about ditching diet cultures and focusing on label-free living, whilst educating clients on how to create healthy and flavour-packed meals. She has a comprehensive understanding of shaping nutritional interventions, meal plans, dietary analysis, whilst coaching clients around ditching diet cultures and embracing all foods without the associated emotional fears often seen with dietary changes. Rose stays up to date with current research looking to science and evidence-based nutritional medicine whilst continually studying to broaden her scope.

Updated June 20, 2021
Fact checked Fully qualified and expert nutritionists have reviewed and checked this content to ensure it is as accurate as possible at the time of writing.

Get personalised meal recommendations

Take the quiz

On this page

Compare Low Salt Meals

Advertiser Discolure
Sort By
Advertiser Discolure

What is a low-salt diet?

A low salt (or low sodium) diet focuses on reducing sodium intake to support better heart, kidney, and overall health. In Australia, the suggested dietary target for sodium is 2,000 mg per day (or 86 mmol) for adults (NRV, 2017). However, most Australians consume far more than this, largely due to sodium hidden in processed, packaged, and takeaway foods. A low-salt diet by definition, is a diet that does not exceed 2000 mg sodium (5g)/day.

People often exceed their recommended intake without realising it. Salt is commonly used as a flavour enhancement, and many are unaware of how much sodium is added during manufacturing. Others may not have been educated about the health risks linked to high sodium intake, such as high blood pressure, heart disease, stroke, and kidney problems.

While sodium is often seen in a negative light, it’s actually an essential mineral playing a critical role in nerve function, muscle contractions, and fluid balance. It’s naturally found in foods like eggs, dairy, meat, and vegetables.

If you’re considering a low salt diet, it’s important to speak with a qualified health professional. Reducing sodium too drastically, especially without supervision, can lead to imbalances or inadequate nutrient intake. Check out our guide on “How to read a food label in Australia” to learn how to spot sodium content in your meals and make more informed choices.

Best low-salt meal delivery services

Reducing sodium intake doesn’t mean sacrificing flavour or convenience. Our team of Nutritionist’s have reviewed some of the top meal delivery brands that offer nutritious, low sodium meals, and have found Gourmet Dinner Service to be the top choice.

When it comes to low salt meal delivery, Gourmet Dinner Service stands out as a top choice. Their meals are handcrafted by chefs, and made with whole food ingredients, cooked fresh before being snap frozen, locking in nutrients and flavour. Gourmet Dinner Service focuses on small batch cooking, avoiding artificial additives and preservatives, or excessive salt, while still delivering restaurant-quality taste.

Gourmet Dinner Service offers a large variety of low-salt meals which typically range between 128–356 mg of sodium per serve. These meals cater to individuals managing conditions like high blood pressure or kidney disease, or simply looking to reduce their salt intake for better health.

Delivery is available across NSW, VIC, ACT, QLD, with meals arriving frozen and ready to heat. Read our expert Nutritionist’s review of Gourmet Dinner Service here.

Check out Gourmet Dinner Service Here!

Benefits of a low-salt diet

These health benefits are especially important for people managing chronic conditions like hypertension, heart failure, or kidney disease. A meal delivery service with sodium-conscious recipes makes it easier to stay on track, however before adopting a low-salt diet, you should consult with your trusted healthcare professional.

Benefits of a low salt diet include:

  • Lower blood pressure: Even a modest reduction in salt can improve blood pressure levels, especially in salt-sensitive individuals.

  • Reduced heart disease risk: Reducing sodium helps reduce the strain on your heart and arteries.

  • Improved kidney function: Less sodium supports kidney health and reduces water retention.

  • Better overall diet quality: Many low salt meal plans focus on whole foods, balanced macros and fresh ingredients.

Although too much salt can be harmful, so can too little salt. If you are a healthy person looking to optimise your health this dietary change may not be suitable for you. There is little evidence to suggest a healthy person following a low sodium diet will improve health outcomes. 

How to reduce salt in your diet

Excess sodium intake is linked to increased risk of high blood pressure, heart disease, stroke, and kidney problems. In Australia, most people consume almost double the recommended daily sodium limit of 2,000 mg (NRV, 2017). Here are proven strategies to reduce salt in your diet without compromising on flavour or nutrition:

1. Read Nutrition Labels Carefully

Check the sodium content per 100g on food labels. As a guide:

  • Low sodium = less than 120 mg per 100g

  • Moderate sodium = 120–400 mg per 100g

  • High sodium = more than 400 mg per 100g

2. Choose Fresh, Whole Foods More Often

Processed foods account for more than 75% of dietary sodium. Opt for:

  • Fresh fruits and vegetables

  • Unprocessed meats or plant proteins

  • Homemade meals using whole ingredients

3. Limit Processed and Packaged Foods

Foods like canned soups, tinned beans, sauces, chips, deli meats, and ready meals are often high in salt. Look for “low salt” or “no added salt” versions, or rinse canned goods to remove excess sodium.

4. Cook at Home Using Herbs and Spices

Cooking at home gives you full control. Use herbs, spices, citrus, garlic, and vinegar to boost flavour instead of relying on salt. Try:

  • Basil, oregano, rosemary, or cumin for depth

  • Lemon juice or balsamic vinegar for brightness

5. Go Easy on Condiments and Sauces

Soy sauce, ketchup, salad dressings, and stock cubes are high in sodium. Look for reduced-salt versions or use smaller amounts.

Average sodium content of popular meal delivery brands

Use the table below to see how popular Australian meal delivery services stack up when it comes to average sodium content per serve, and identify which options best suit a low-salt lifestyle.

Meal Delivery BrandAverage Sodium (mg) per ServeNotes
Gourmet Dinner Service

128 mg–356mg per serve

Large range of low salt meals available

Be Fit Food120 mg per 100gAll meals classified as low sodium
HelloFresh900–1,500 mg per serveSodium varies by recipe; check nutrition panels
Marley Spoon800–1,300 mg per serveSome lower-sodium recipes available
Dinnerly850–1,400 mg per serveSimple meals, few low-sodium options
Youfoodz800–1,200 mg per servePre-cooked meals with moderate sodium levels
MACROS650–1,200 mg per serveSodium varies by plan (e.g., Sculpt vs. Muscle Gain)
My Muscle Chef700–1,300 mg per serveNo added salt range not currently available

Pros & Cons of low-salt meal delivery

low carb meals pros and cons

Low-Salt Pros

  • Supports Heart and Kidney Health - Low-sodium meals can help manage conditions like high blood pressure, heart disease, and kidney disease, especially for those with existing risk factors or medical diagnoses.
  • Takes the Guesswork Out of Nutrition - Meals are labelled with exact sodium content, making it easier to identify suitable options and meet the daily sodium target of ≤2,000 mg (as per Australian NRVs).
  • Convenient - For people who don’t have time to cook from scratch or read every food label, low-salt meal delivery offers a hassle-free way to stay on track with dietary goals.
  • Encourages Greater Awareness - Using a structured plan can help users become more mindful of their salt intake, improving their understanding of how sodium affects health.

Low-Salt Cons

  • Can Be More Expensive Than Home Cooking - Ready-made low-sodium meals often cost more than preparing low-salt meals at home, especially for families or multiple servings.
  • Limited Customisation - Individuals with specific dietary needs (e.g., low salt and gluten-free or vegetarian) may find fewer meal options or limited variety.
  • Change in Food and Taste may Take Some Time to Get Used to - The change in food options and taste of food can be a challenge for some. This can take some time to get used to a new palate.
  • May Still Contain Other Processed Ingredients - Some low-sodium meals reduce salt but still include additives, preservatives, or sugars, which may not align with all health goals.

Key factors when comparing low salt meal delivery services

Measurement of Sodium Per Serve

Everyone’s salt requirements on a low-salt diet will differ and you will need to refer to the nutritional label to compare products/ meals. Be wary of the per serving and per 100g/ml columns on labels. A product can only be classified as ‘low sodium’ if it contains 120 mg per 100g.

If you are needing to keep track of your intakes you can track these on a food diary or a dietary intake app such as My Fitness Pal.

Quality & Taste

Freshness and quality of ingredients is essential when choosing a meal delivery service. Those adjusting to a low-salt diet may find meals are lacking in flavour, so it’s important to choose meals/providers that utilise fresh ingredients including herbs and spices to maximise flavour.

Look into the brands details to see if they are designed by Nutritionists, Dieticians or accredited health professionals to ensure you are choosing meals that are not only tasty but are nutritionally sound.

Financial value per meal

Just because you’re eating lower salt meals doesn’t mean you should pay extra for it! Shop around to find the best deal to meet your budget. The meals we have included above are as cheap as $5.30 per meal.

If you want to compare prices in other categories you can look into our meals category to draw differences or take our quiz for more personalised choices. 

Availability

Currently, there are not many meal services dedicated to providing low-salt meals. Ensure you look online at your chosen provider to check their delivery areas.

It may be helpful to source a local cook, café/restaurant that may organise home-cooked meals locally if you struggle to find availability in your area.  

Low-salt meal delivery FAQs

Often people think salt and sodium are the same thing. Salt refers to the chemical compound sodium chloride, whereas sodium refers to the dietary mineral sodium. Sodium is found in food naturally or synthetically added to processed foods. Salt on the other hand is table salt. It is the combination of mineral elements of sodium and chloride – sodium can take up to an estimated 40% of table salt (Mutchler, 2021).

In Australia, the recommended target for sodium intake is 2,000 mg per day (around 5 grams of salt). However, most Australians consume nearly double that amount. Reducing your salt intake can significantly benefit heart health and lower blood pressure.

Low-salt diets are often indicated in managing specific health conditions such as kidney diseases and cardiovascular conditions.

 

There are plenty of options to eat whilst on a low-salt diet. Sodium is naturally found in a lot of foods however this doesn’t mean a strict exclusion is necessary. Whole foods including plants, fruits and poultry contain sodium at lower limits in comparison to animal-based products such as dairy, canned fish or meat.

Some foods that should be limited when trying to follow a low-salt diet include processed and packaged foods such as chips, frozen dinners, fast food, cured meats, salted meats, smoked meats, canned goods with added salt, salted nuts, beverages (i.e. sports drinks, salines, hot chocolates) etc.

There are many ways to consciously make salt lowering adjustments in food choices such as:
– Choosing canned goods with no added salt i.e., chickpeas, beans, lentils, corn etc.
– Reducing or limiting the intake of processed and packaged goods
– Reduce seasoning of foods, or ensuring seasoning is only done at a certain stage of cooking i.e. during only, or at the time of the meal.
– Enhancing food naturally with herbs and spices.
– Opt for home-cooked meals instead of takeaway where possible
– Make sauces and dressings to avoid extra salt
– Choose nuts without salt

Check the nutrition label. Look for meals with less than 120 mg of sodium per 100 g. In meal delivery services, the sodium content is usually listed clearly per serving, so you can track how much you’re consuming across the day.

At this stage, there are no dedicated low-salt meal delivery kits in Australia.

If you are interested in looking into a meal kit, there is the option to use a meal kit as a guide and adjust the recipes to your individual needs according to you required salt intakes. Check out our comparison guide on meals to find the best option for you.

Australian Gov (nd). Australian Government, Department of Health – “Limit foods and drinks containing added salt”.

http://healthyweight.health.gov.au/wps/portal/Home/get-informed/have%20less%20unhealthy%20foods%20and%20drinks/limit%20foods%20and%20drinks%20containing%20added%20salt/!ut/p/a1/lZHNbsIwEIRfxZcco_WfEnOkgCCoyQVVEF8qE5vEInEQMSDevga1p4oW9rar3dn5NCBhA9Kps62Vt71T7a2XyeeCzmaEcpLNk-UEZ6koRF4QumIM1iBBVs4ffANlY1Trmyu6GFs3HlW988b5CHfKugjXxsfW7fpjZ3SEG3U2qDXDgE7u527X93pAymmkj9bthwi3trP-1_yuHDStq5HS2mg0BIGbk0NlNZSaM0EoJjFhXMWc6m28ZaEdCZpwTbaKKR3QyoCGH9QYP0UeVibz8YKn7-GGC4qz6dtimo5yjLPke-GPF2XwkD58smSwehFq-Z_rQE2P-SSvg6zyzT0Q2DwTBmxeCmP9BvJUjfOPCxy6TrBrvN8VRSxLUX8BlI4Ygw!!/dl5/d5/L2dBISEvZ0FBIS9nQSEh/

Drapkina, Shepel (2015). “LOW SODIUM DIET: PROS AND CONS”.  Rational Pharmacotherapy in Cardiology, Vol 11, No 2.

https://www.rpcardio.com/jour/article/view/149?locale=en_US

Garg et al. (2011). “Low-salt diet increases insulin resistance in healthy subjects”. Science Direct – Metabolism Volume 60, Issue 7, July 2011, Pages 965-968.
https://www.sciencedirect.com/science/article/abs/pii/S002604951000329X

Gilbey, Fitfield (2004). “Nutritional information about sodium: is it worth its salt?”. The New Zealand Medical Journal (Online); Christchurch Vol. 119, Iss. 1232”.

https://www.proquest.com/openview/e32cdc631f1aba156c2b67d71f376fbc/1?pq-origsite=gscholar&cbl=1056335

Mutchler (2021). “What is Sodium” – Very well health.

https://www.verywellhealth.com/sodium-sodium-or-salt-sodium-functions-sodium-and-diet-5085108

NRV (2017). “Sodium”. Nutritional Reference Values for Australia and New Zealand, Australian Government – National Health and Medical Research Council.

https://www.nrv.gov.au/nutrients/sodium

Williams (2007). “Nutritional composition of red meat”. Nutrition & Dietetics, Journal of Dietitians Australia.

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1747-0080.2007.00197.x

Search and compare wellness and health delivery services in Australia including meal kits, ready to eat meal delivery, vitamin subscriptions and much more at Wellhub. All content and information on this site is provided by qualified Australian nutritionists to ensure accurate representation of all products reviewed. Learn more about our expert team here.