Sodium and Food – Information For Better Nutrition
Know your salt measurements and what they mean:
1 teaspoon salt = 2,000 mg sodium
1 teaspoon baking soda = 821 mg sodium
1 teaspoon baking powder = 339 mg sodium
1 teaspoon MSG = 492 mg sodium
Sodium and Specific Foods
Foods to Avoid
Milk & Milk Products
Limit milk to 16oz./day :
any milk – Whole, low fat, skim milk; or chocolate
8 oz. milk substitute
Make salt-free buttermilk by adding 1-tablespoon lemon juice to 1 cup of milk. Let sit till thick.
Limit to ½ cup or 1 oz Dry:
curd cottage cheese
low fat or skim milk ricotta
fresh or frozen vegetables without sauces
low-sodium canned vegetables and juices
white or sweet potatoes
salt free potato chips
regular canned vegetables and vegetable juices
pickled vegetables and other prepared products that use brine
frozen vegetables in sauce
regular potato chips
None – Fruits are naturally low in sodium.
Breads, Cereal or Pasta
breads – all types
salt free crackers
pasta, rice, and noodles cooked without salt
cooked cereal without salt
dry low-sodium cereals
puffed rice & wheat
breads and rolls with salted tops
instant hot cereals
dry cereals with added sodium
Meats or Substitutes
any fresh or fresh-frozen:
low-sodium canned tuna
dried peas and beans, not canned
low-sodium peanut butter
salt free nuts
any meat, fish or poultry that is smoked, cured, salted or canned
regular canned tuna or salmon
regular hard and processed cheese
regular peanut butter
unsalted butter or margarine
unsalted salad dressings
light or sour cream
regular butter or margarine
commercial salad dressings
Sweets and Desserts
any sweets and desserts made without salt
Desserts made from milk should be made from milk allowance.
frozen juice bars
jelly, jam, preserves
ginger snaps, etc.
store-bought cakes & muffins
baked goods made with baking powder or soda
Limit caffeine if necessary.
If you have a water softener, obtain water for drinking and cooking before it is processed.
commercially softened water
beverages and foods made with commercially softened water.
canned tomato or vegetable juice, unless salt – free
low-sodium commercial canned or dehydrated soups
homemade soups with meat, fresh or frozen vegetables and/or allowed milk, and cooked without salt
regular canned or dried commercial soups
salt substitute -with physician’s approval
lemon & lime juice
salt-free seasoning mixes
celery, onion, seasoned, rock, kosher; and any other seasoning salt. Sodium compounds such as MSG – Accent
low-sodium baking powder
gravy & sauce mixes
soy and teriyaki sauce
Worcestershire and steak sauce
all regular commercially prepared conveyance foods
Note: When shopping for frozen dinners or convenience meals, choose items that provide 600mg or less per serving. Sodium levels can be found on the nutrition foods labels on the box.
To the right is a sample nutrition label. The “Nutrition Facts” label lists sodium in milligrams (mg). When reading labels, try to choose foods that contain less than 300 mg of sodium. Main-dish entrees, such as TV dinners, should contain less than 600 mg.
Always check to see how many servings are in the box or can. If you eat a portion greater than a serving size, you end up with more salt intake than as is listed on the label.