Low Sodium Foods

DH’s daily recommendation is 1,500 mg

When reading food labels, low sodium is defined as 140 mg of sodium per serving.

Avoid medications which contain sodium such as Alka Seltzer and Bromo Seltzer.

This page is still under construction as I do research and find more foods.

Please note that these are general findings.  Some manufactures may have more (or less) sodium than listed here.

Low sodium content
Unprocessed, fresh foods, such as fresh fruits, vegetables, lean meats, poultry, fish and unprocessed grains are low sodium.

Other foods that are low in sodium include:
Seasonings: Black, cayenne, or lemon pepper, mustard, some chili or hot sauces
Herbs: Dried or fresh garlic, garlic/onion powder (no salt), dill, parsley, rosemary, basil, cinnamon, cloves, paprika, oregano, ginger, vinegar, cumin, nutmeg
Fresh fruits and vegetables (celery, carrots, beets, spinach)
Dried beans, peas, rice, lentils
Macaroni, pasta, noodles, rice, barley (cooked in unsalted water)
Honey, sugar
Unsalted butter
Unsalted dry curd cottage cheese
Fresh beef, pork, lamb, fish, shrimp, egg
Skim milk, yogurt
Hot cereals
Club soda, coffee, seltzer water, soy milk, tea

Any fresh or frozen beef, lamb, pork, poultry and fish
Eggs and egg substitutes
Low-sodium peanut butter (I found a Crazy Richard brand that claims 0 sodium)
Dry peas and beans (not canned)
Low-sodium canned fish
Drained, water or oil packed canned fish or poultry
Milk, yogurt, ice cream and ice milk
Low-sodium cheeses, cream cheese, ricotta cheese and mozzarella
Breads, bagels and rolls without salted tops
Muffins and most ready-to-eat cereals
All rice and pasta, but do not to add salt when cooking
Corn and flour tortillas and noodles
Low-sodium crackers and breadsticks
Unsalted popcorn, chips and pretzels
Fresh and frozen vegetables without sauces
Low-sodium canned vegetables, sauces and juices
Fresh potatoes, frozen French fries and instant mashed potatoes
Low-salt tomato or V-8 juice.
Most fresh, frozen and canned fruit
Dried fruits
Low-sodium canned and dehydrated soups, broth and bouillon
Homemade soups without added salt
Vinegar, unsalted butter or margarine
Vegetable oils and low sodium sauces and salad dressings
Mayonaise
All desserts made without salt
Eggs, in mg
Egg, whole, small, 1 – 47
Egg, whole, medium, 1 – 55
Egg, whole, large, 1 – 63
Egg, white, large, 1 – 55
Egg, yolk, large, 1 – 12
Egg substitute, 1/4 cup (1 egg) – 115
Fish and Shellfish (3 oz raw, not processed) in mg
Anchovy – 87
Bass – 58
Catfish – 51
Caviar – 1,871
Clams – 31
Cod – 59
Crab – 619
Flounder – 66
Halibut – 46
Herring – 57
Lobster – 179
Oysters – 62
Perch, Atlantic – 67
Perch, Pacific – 54
Red Snapper – 57
Salmon, Atlantic – 63
Salmon, chinook – 38
Salmon, coho – 41
Scallops, 217
Shrimp – 119
Sole – 66
Swordfish – 46
Trout, brook – 40
Trout, rainbow – 69
Tuna, albacore – 34
Tuna, yellowfin – 31
Fruit, dried (1 oz) in mg
Apples – 25
Apricots – 3
Dates – 1
Figs – 3
Pears – 2
Prunes, pitted – 1
Raisins, seedless – 3
Fruits, fresh, in mg
Apples, 1 medium – 0
Apricots, 1 medium – negligible
Asian pear – 0
Avocados, 1/2 medium – 10
Bananas, 1 medium – 1
Blackberries – 0
Blueberries, 1/2 cup – 4
Canteloupe, 1/8 of melon – 5
Casaba melon, 1/10 of fruit – 20
Cherries, sweet – 0
Cherries, sour, 1 cup – 5
Crabapple – 1
Cranberries, 1 cup – 1
Figs, 1 medium – 1
Gooseberry – 1
Grapefruit – 9
Grapes, 1 cup – 2
Grape leaves raw, 1 cup – 1
Guavas, 1 medium – 2
Honeydew Melon, 1/2 medium – 7
Kiwi fruit, 1 – 3
Kumquats, 1 medium – 1
Lemons, 1 medium – 1
Limes, 1 medium – 1
Litchi, 1 fruit – 1
Mangos, 1 medium – 2
Nectarines – 0
Oranges – 0
Passion fruit, 1 fruit – 5
Papayas, 1 medium – 9
Peaches – 0
Pears – 0
Persimmons, 1 medium – 1
Pineapples, chopped, 1 cup – 2
Plaintain, 1 cup sliced – 6
Plums – 0
Pomegranates, 1 medium – 5
Quince, 1 medium – 4
Raspberries – 0
Rhubarb, 1 stalk – 2
Strawberries, 1/2 cup – 1
Tamarind, 1 fruit – 1
Tangerines, 1 medium – 1
Tomatoes – 4
Watermelon, cubed, 1 cup – 3
Herbs, Spices, Seasonings (1 tsp, dried) in mg
Allspice, ground – 2
Anise seed – negligible
Basil – 1
Bay leaf – negligible
Caraway seed – negligible
Celery seed – 4
Chili powder – 26
Cinnamon, ground – 1
Cloves, ground – 5
Coriander seed – 1
Cumin seed – 3
Curry powder – 1
Dill weed – 2
Fennel seed – 2
Garlic powder – 1
Ginger, ground – 1
Mace, ground – 1
Marjoram – negligible
MSG – 492
Mustard seed – negligible
Nutmeg, ground – negligible
Onion powder – 1
Oregano – negligible
Paprika – 1
Parsley – 2
Pepper, black – 1
Pepper, cayenne – 7
Pepper, white – negligible
Rosemary – 1
Saffron – 1
Sage – negligible
Salt – 2,325
Sugar – negligible
Tarragon – 1
Thyme – 1
Turmeric, ground – 1
Vanilla extract – 0
Vinegar – negligible
Meats and Poultry (3 oz raw, unprocessed) in mg
Beef
Chuck – 65
Flank – 60
Kidney – 53
Liver – 62
Porterhouse – 47
Rib Roast – 45
Round Steak – 44
Rump – 64
Sirloin – 44
T-bone – 47
Chicken, meat only
Breast – 58
Dark meat, roasted – 79
White meat, roasted – 43
Duck
Duck, meat only – 64
Lamb
Leg – 50
Loin – 49
Rib – 47
Shoulder – 55
Pork
Bacon – 621
Blade – 60
Canadian Bacon – 1,197
Ham, cured, canned – 837
Ham, fresh, lean part only – 61
Leg – 47
Loin – 54
Sirloin – 37
Spareribs – 65
Tenderloin – 42
Quail – 43
Rabbit – 37
Squab – 43
Turkey, meat only
Breast – 51
Dark meat, roasted – 67
White meat, roasted – 54
Veal
Breast – 55
Chuck – 58
Flank – 49
Loin – 57
Round – 58
Venison – 77
Nuts, unsalted (1/4 cup) in mg
Almonds, raw – 4
Brazil nuts, raw – 1
Cashews, dry roasted – 6
Coconut, dried – 4
Hazelnuts, raw – 1
Macadamia, dry roasted – 2
Peanuts, dry roasted – 6
Pecans, raw – negligible
Pine nuts, raw – 2
Pistachio, dry roasted – 2
Walnuts, raw – negligible
Vegetables, dried (1/2 cup cooked) in mg
Chick-peas, canned – 300
Kidney beans – 2
Lentils – 13
Lima beans – 3
Navy beans – 1
Split peas – 12
Vegetables, fresh (1/2 cup raw) in mg
Acorn squash – 2
Alfalfa sprouts – 1
Artichoke – 1 medium, steamed – 79
Asparagus – 1
Beans, green – 3
Beets – 49
Bell peppers – 2
Broccoli – 12
Brussels sprouts – 11
Butternut squash – 3
Cabbage – 14
Carrots – 20
Cauliflower – 8
Celeriac – 79
Celery – 54
Chilis – 5
Chives – 2
Corn – 12
Cucumbers – 1
Endive – 6
Eggplant – 2
Garlic, 1 clove – 1
Ginger – 6
Hubbard squash – 4
Leeks – 11
Lettuce – 2
Mushrooms – 1
Onions – 2
Parsley – 12
Parsnips – 7
Peas, edible-pod – 4
Peas, green – 3
Potatoes, medium, baked – 16
Pumpkins – 1
Radishes – 14
Rutabagas – 14
Shallots – 10
Spaghetti squash – 9
Spinach – 22
Squash, summer – 1
Squash, winter – 2
Sweet potatoes – 9
Tomatoes – 4
Turnips – 44
Water chestnuts – 8
Watercress – 7
Yams – 7
Zucchini – 1

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