Sodium Content of Selected Foods

NDI Sodium Content of Selected Foods
Selected High Sodium Foods ...and Low Sodium Alternatives
INSTEAD OF HIGH SODIUM FOODS TRY THESE ALTERNATIVES Food (serving size) Amount of Sodium Food (serving size) Amount of Sodium CONDIMENTS AND MISCELLANEOUS FOODS Baking powder, regular (1 teaspoon) 400-550 mg Baking powder, low sodium (1 teaspoon) 5 mg Baking soda, regular (1 teaspoon) 1370 mg Butter or margarine, regular (1 Tablespoon) 70-160 mg Unsalted butter (1 Tablespoon) 0 mg Garlic salt (1 teaspoon) 1480 mg Garlic powder 1 mg Pancake syrup (1 Tablespoon) 17-60 mg Molasses (1 Tablespoon) 7-11 mg CANNED FOODS Regular pasta sauce (1/4 cup) 125-275 mg Prego no salt added pasta sauce (1/4 cup) 25 mg Peanut butter (2 Tablespoons) 150-250 mg Adams unsalted peanut butter (2 Tablespoons) 0 mg Tomato sauce (1/4 cup) 150-370 mg Hunt's no salt added tomato sauce (1/4 cup) 12 mg SNACK FOODS French fries (small order) 150-700 mg Frozen, unsalted french fries (3 ounces) 10-20 mg Nuts, dried & salted (1 ounce) 120-250 mg Nuts, dried, unsalted (1 ounce) 3-10 mg Nuts, honey roasted (1 ounce) 30-90 mg Popcorn, microwave (3 cups) 135-500 mg Popcorn, air popped, unsalted (3 cups) 1 mg Popcorn, oil popped (3 cups) 300 mg Potato chips (1 ounce) 170-300 mg Unsalted potato chips, Tim's Cascade (1 ounce) 5 mg Rice cakes, flavored (1 regular, 5 mini) 25-120 mg Quaker, unsalted rice cakes (1 regular) 1 mg Saltine crackers (1 cracker) 40-70 mg Premium low sodium saltine crackers (1 cracker) 7 mg GRAINS Prepared baking mixes (1 cup) 1500 mg Wheat flour (enriched white or whole wheat) (1 cup) 3-6 mg Self-rising flour (1 cup) 1600 mg Sodium Content of Selected Foods High in Sodium Condiments and Miscellaneous Foods Bacon bits (0.25 ounces) 220 mg Barbeque sauce (1 Tbsp) 150-200 mg Bouillon (1 cube) 1200 mg Salad Dressing (1 Tbsp) 125-280 mg Garlic and onion salt (1 tsp) 1480 mg Ketchup (1 Tbsp) 150-200 mg Low sodium ketchup (1 Tbsp) 95 mg Mustard, prepared (1 tsp) 65-80 mg Olives (1 medium) 35-100 mg Pickle relish (1 Tbsp) 120-165 mg Pickles, sweet or dill (1 large) 330-830 mg Regular soy sauce (1 Tbsp) 500-2000 mg Reduced sodium soy sauce (1 Tbsp) 300-830 mg Rennin Tablets (1 tablet) 260 mg Sauerkraut (1 Tbsp) 100 mg Steak sauce (1 Tbsp) 250-300 mg Worcestershire sauce (1 Tbsp) 200-250 mg Canned Foods Vegetables (1/2 cup) 215-800 mg Meats; e.g., - vienna sausage (3 pcs) - deviled ham (1/3 cup) 450 mg 700 mg Soup (1/2 cup) 490-860 mg Tuna/salmon (1/3 cup) 250-325 mg Snack Foods Brownie (2 inch square) 50-150 mg Cake (1/12 cake) 115-430 mg Gelatin (1/2 cup, prepared) 40-70 mg Onion rings (8-9 rings) 430 mg Pretzels (1 ounce) 500-700 mg Tortilla (corn) chips (1 ounce) 150-300 mg Fresh Vegetables Beet greens (1/2 cup) 175 mg Beets (1/2 cup) 65-200 mg Carrot (1 med, 1/4 cup cooked, sliced) 25 mg Celery (1 stalk) 70 mg Chard (1/2 cup) 160 mg Greens (dandelion, kale, mustard, rutabaga) (1/2 cup) 15-30 mg Spinach (1/2 cup) 30-65 mg White turnips (1/2 cup) 40 mg Frozen Vegetables Corn (1 ear) 25 mg Peas (1/2 cup) 70-120 mg Lima beans (1/2 cup) 50 mg Mixed vegetables (1/2 cup) 40-300 mg Meat and Meat Products Bologna (1 slice) 225-400 mg Ham (1 ounce) 300-500 mg Roast chicken (1 slice, lunchmeat) 250-350 mg Eggs and Dairy Cheese (1 ounce) 200-500 mg Egg, chicken (1 large) 60-65 mg Egg substitute (1/2 cup) 50-100 mg Pudding (1/2 cup) 130-450 mg Notice the wide ranges for foods like french fries, salad dressing, and canned and frozen vegetables. The sodium content of even some "reduced sodium" items (e.g., soy sauce) can vary widely. Always read the label to be sure foods are low in sodium! Jazz up a meal with sodium-free spices & herbs Basil Cilantro Parsley Curry Garlic Rosemary Chili powder Ginger Thyme