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
