Finding low sodium tortillas in the grocery store can be quite challenging when following a low sodium diet.
The leading brand of tortillas has as much as 380 mg of sodium per serving. And then add in fillings and the sodium starts to tally up!
But no need to stress. I found the top 13 low sodium tortilla options you can find at the grocery store or buy online. I also have a homemade tortilla recipe that has a lot less sodium than packaged products. It is out of this world!
Table of Contents
Sodium and Kidney Health
Packaged and processed foods are the top contributors to sodium in our diet and this includes tortillas.
Tacos, burritos, cheese, and breads are listed in the top 10 sources of sodium in Americans diet according to the Centers for Disease Control and Prevention (CDC).
The average American consumes up to 3,400 mg of sodium per day.
Consuming too much sodium can increase your risk of high blood pressure, heart disease and stroke. So it’s important to limit sodium intake in order to have a healthy heart lifestyle.
It is recommended if you are at risk of heart disease or have high blood pressure to limit your intake to 2,300 milligrams of sodium per day.
How To Eat A Low Sodium Diet
The best way to eat a low sodium diet is choosing fresh foods and limiting foods that come in packages.
Making your own versions of these foods at home is a great way to limit sodium intake. This way you can control the ingredients in your food.
Finding low sodium versions of food products you use such as canned beans, canned vegetables, and packaged foods is a great way to reduce your sodium levels.
Look for “Low Sodium” or “No Added Salt” on the food label.
When reading food labels for nutritional information look for no more than 200 mg sodium per serving. Keeping in mind that a low sodium food has 140 mg of sodium or less per serving.
A low sodium heart healthy diet has 2,300 mg of sodium or less per day. As a general rule, if you eat 3 meals per day, sodium can range from 500-700 mg per meal and 100-200 mg for snacks.
Types of Tortillas
There are many options to choose from when walking down the grocery aisle. Tortillas are usually made with corn or flour.
Some tortillas are made with whole grains, organic sprouted wheat, whole wheat flour, chickpea flour, and almond flour.
Corn, chickpea, and almond flour tortillas are great gluten-free options. The ingredients in these tortillas don’t contain wheat gluten or wheat protein for people with celiac disease.
Tortillas and Low Sodium Kidney-Friendly Diet
Tortillas made with corn will offer the least amount of sodium making it one of the healthier options. Also, corn tortillas don’t have added phosphorus if you are avoiding this in your diet for kidney health.
Flour tortillas and whole wheat tortillas have more sodium, but it depends on the brand. Usually flour and whole wheat tortillas contain added phosphorus due to the baking powder.
Including tortillas and other whole grains in your diet can help you meet your daily fiber goal.
Shoot for at least 25 grams of fiber per day and look for foods that offer 2 grams or more per serving to provide 7% of your daily value of fiber.
Tortillas and other grains provide a good source of folic acid which is one of the essential nutrients in the production of red blood cells.
Make the Entire Meal Low Sodium
Many other foods that are paired with tortillas can be high in sodium. Taco seasoning, beans, cheese, sauces, and salsa can push the sodium content of the meal over the limit. Be sure to choose the low sodium versions or try these simple recipes.
Here are some great recipes to pair with your low-sodium tortillas!
Top 13 Low Sodium Tortillas
These tortillas offer close to 200 mg of sodium per serving. I found several corn, flour, whole grain, almond, and chickpea tortillas that meet this criteria. The flour tortillas have phosphorus because they are made with baking powder.
- La Banderita Corn Tortillas
- Ezekial 4:9 Low Sodium Tortillas
- Siete Chickpea Flour Tortillas
- Siete Almond Flour Tortillas
- Angelic Bakehouse Reduce Sodium Wraps/Tortillas
- Aldi Simply Nature Whole Grain Wraps Reduced Sodium
- 365 Grain Free Almond Flour Tortillas
- 365 Whole Foods Corn Tortillas
- Maria & Ricardo’s Almond Flour Tortillas
- Mi Rancho Organic Corn Tortillas
- La Banderita Low Sodium Flour Tortillas
- La Tortilla Factory Corn and Flour Blend Tortilla
- La Tortilla Factory Low Carb Tortillas
Homemade Low Sodium Tortillas
A healthier alternative is to make your own homemade tortillas and low sodium wraps. This process is fun and there is nothing better than eating a fresh, warm homemade tortilla. Making your own can help you avoid added phosphates for those need to do so.
Ingredients
The ingredients to make tortillas are flour, water, and olive oil. That’s it!
How to Make Tortillas
- You can use a stand mixer with the dough hook or a bread machine. Simply place the ingredients together and mix until a ball forms. Cover dough with a damp paper towel for 15 minutes to let rise a bit.
- Roll out the dough into a log and cut 10-12 even circles. Roll in your hands to make round dough balls. This will help make an even circle.
- Using a tortilla press or rolling pin, flatten the dough until very thin.
- Heat olive oil on medium heat in a pan or cast iron skillet on the stove top and cook for 45 seconds on each side or until nicely browned.
- Store leftover cooked tortillas in the refrigerator.
Serving Ideas
Tortillas are perfect for:
- Burritos
- Tacos
- Quesadillas
- Sandwich wraps
- Enchiladas
- Pizza crust
- Pinwheels
- Top with egg breakfast scrambles
- Chips- cut them into triangles and bake at 450 degrees for 5 minutes
Homemade Low Sodium Tortillas
Equipment
- 1 stand mixer with dough hook
Ingredients
- 2 cups all purpose flour
- 1/4 cup olive oil extra virgin
- 3/4 cup warm water
Instructions
- Use a stand mixer with the dough hook or a bread machine. Simply place the ingredients together and mix until a dough forms. Cover dough with a damp paper towel for 15 minutes to let rise a bit.
- Roll out the dough into a log and cut 10-12 even circles. Roll in your hands to make round dough balls. This will help make an even circle.
- Using a tortilla press or rolling pin, flatten the tortilla dough until very thin.
- Heat olive oil on medium heat in a pan or cast iron skillet on the stove top and cook tortilla for 45 seconds on each side or until nicely browned.
- Store leftover cooked tortillas in the refrigerator.
