Limiting your sodium intake is important for disease prevention, especially if you have high blood pressure or heart disease. The American Heart Association suggests trying to limit sodium to 1,500 milligrams daily but get no more than 2,400 milligrams per day. Choosing low-sodium foods, which the U.S. Food and Drug Administration describes as containing 140 milligrams or less per serving, will help you keep sodium intakes within dietary sodium guidelines.
Protein Foods
The following protein foods are low in sodium, and a perfect addition to any heart-healthy meal plan.
|
Food |
Serving Size |
Sodium per Serving (milligrams) |
|
Lean beef |
3 ounces |
54 mg |
|
Chicken breast |
3 ounces |
44 mg |
|
Lamb |
3 ounces |
48 mg |
|
Turkey |
3 ounces |
50 mg |
|
Salmon |
3 ounces |
45 mg |
|
Low-sodium turkey bacon |
3 ounces |
135 mg |
|
Water packed tuna (without salt added) |
3 ounces |
42 mg |
|
Egg white |
1 large |
55 mg |
|
Egg yolk |
1 large |
8 mg |
|
Whole egg |
1 large |
63 mg |
|
Legumes |
½ cup |
3 mg |
|
Tofu |
½ cup |
9 mg |
|
Low-sodium nut butter |
2 tablespoons |
65 mg |
|
Unsalted nuts |
1 ounce |
0 mg |
Dairy Foods
Choosing the right dairy foods will help you steer clear of excessive sodium intakes.
|
Food |
Serving Size |
Sodium per Serving (milligrams) |
|
Low-sodium cheese |
1 ounce |
6 mg |
|
No salt added cottage cheese |
½ cup |
29 mg |
|
Low-fat milk |
1 cup |
107 mg |
|
Nonfat Greek yogurt |
1 (6 ounce) container |
61 mg |
|
Sour cream |
1 tablespoon |
5 mg |
|
Unsalted butter |
1 tablespoon |
2 mg |
|
Frozen yogurt |
½ cup |
63 mg |
|
Soy milk |
1 cup |
114 mg |
Vegetables
Fresh and frozen veggies are low-sodium foods, while some canned vegetables are not.
|
Food |
Serving Size |
Sodium per Serving (milligrams) |
|
Fresh or frozen vegetables |
1 cup |
1 to 10 mg |
|
Salt-free canned veggies |
1 cup |
1 to 10 mg |
|
Vegetable juice without salt added |
1 cup |
24 mg |
Fruits
Fresh and frozen fruits are naturally low in sodium.
|
Food |
Serving Size |
Sodium per Serving (milligrams) |
|
Fresh or frozen fruit |
1 cup |
1 to 10 mg |
|
100-percent fruit juice |
1 cup |
1 to 10 mg |
Grains
Picking whole grains in place of refined, processed grains is the key to keeping sodium intake within recommended limits.
|
Food |
Serving Size |
Sodium per Serving (milligrams) |
|
Breakfast cereals |
1 cup |
139 mg |
|
Brown rice |
½ cup |
4 mg |
|
Quinoa |
½ cup |
6 mg |
|
Oatmeal |
1 packet |
2 mg |
|
Pasta without added salt |
½ cup |
1 mg |
|
Wheat bread |
1 slice |
41 mg |
|
Unsalted popcorn |
1 cup |
0 mg |
Fat
Choose low-sodium, heart-healthy fats when possible.
|
Food |
Serving Size |
Sodium per Serving (milligrams) |
|
Plant-based oils |
1 teaspoon |
0 mg |
|
Mayonnaise |
1 tablespoon |
88 mg |
|
Avocado |
¼ cup |
2 mg |
|
Blue cheese salad dressing |
1 tablespoon |
96 mg |
|
Ranch salad dressing |
1 tablespoon |
135 mg |
|
Tub margarine |
1 tablespoon |
75 mg |
|
Salted butter |
1 tablespoon |
91 mg |
|
Unsalted butter |
1 tablespoon |
2 mg |
Condiments
While some condiments are loaded with salt to enhance flavor, many fit in well with low-sodium diets.
|
Food |
Serving Size |
Sodium per Serving (milligrams) |
|
Spices without salt |
1 teaspoon |
0 mg |
|
Herbs |
1 teaspoon |
0 mg |
|
Lemon juice |
1 tablespoon |
0 mg |
|
Low-sodium ketchup |
1 tablespoon |
3 mg |
|
Mustard |
1 teaspoon |
55 mg |
|
Horseradish sauce |
1 teaspoon |
41 mg |
|
Mrs. Dash (salt free) |
1 teaspoon |
0 mg |
|
Jelly |
1 tablespoon |
6 mg |
|
Tabasco sauce |
1 teaspoon |
10 mg |
|
Chili sauce |
1 teaspoon |
4 mg |
|
Pepper |
1 teaspoon |
0 mg |
Low- vs. High-Sodium Packaged Foods
Choosing low-sodium versions of packaged foods can significantly lower daily sodium intakes. The following chart shows comparisons of low- vs. high-sodium packaged food options:
|
Regular Packaged Food |
Low-Sodium Alternative |
Serving Size |
Sodium Content (in mg) |
|
Spaghetti sauce |
½ cup |
577 mg vs. 40 mg |
|
|
Peanut butter |
2 tablespoons |
135 mg vs. 65 mg |
|
|
Canned tuna |
2 ounces |
140 mg vs. 35 mg |
|
|
String cheese |
1 piece |
150 mg vs. 105 mg |
|
|
Butter |
1 tablespoon |
90 mg vs. 0 mg |
|
|
Regular crackers |
6 crackers |
170 mg vs. 50 mg |
|
|
Ketchup |
1 tablespoon |
160 mg vs. 5 mg |
|
|
Popcorn |
4 cups popped |
290 mg vs. 0 mg |
Why Go Low-Sodium?
While you body does need sodium daily to function properly, following a lower-sodium diet is an easy way to meet, but not exceed, daily sodium guidelines set by the American Heart Association. This means a lower risk for high blood pressure and heart disease for you.
