List of Low Sodium Foods
MOST food is low sodium.

Use this free List of Low Sodium Foods to cut excess sodium out of your daily healthy eating.

The U.S. Food and Drug Administration defines "low sodium" as less than 140 mg of sodium per serving. That's the guideline I used in compiling this list. Find your recommended daily sodium intake here. I wish I could list every item in groceries and restaurants that is low sodium, but the list would change every day! So I kept it more general to make a useful list. Keep checking your food labels because manufacturers change their products constantly.

General rules: Fresh food is low in sodium. Foods high in sodium are often processed food and restaurant food.

Surprisingly, chips aren't terribly high in sodium IF you stick to one serving size.


Low Sodium Foods at the Grocery Store
(Watch your serving sizes)

MEAT:

Raw, unprocessed meats: chicken, beef, pork, etc.
Some tuna

VEGETABLES:

All fresh vegetables
Frozen vegetables - those with sauces will be higher in sodium
Some canned vegetables - varies widely!

FRUIT:

All fresh fruit
Most canned fruits
Frozen fruit

CONDIMENTS:

Natural peanut butters
Jellies and jams
Mustards

GRAINS:

Plain oats (not flavored oats)
Flours
Any grain without additives and flavorings

Rice cakes

BREADS:

Most bread and buns were just a little higher than 140 mg

CEREAL:

Some shredded wheat cereals have 0 or very low sodium
Some Kashi cereals
A few others, like Cookie Crisp, Corn Pops and Honey Smacks are low
(Most cereals hover around 220 mg of sodium. Not technically "low" but not that high, either)

PASTA:

Uncooked plain pasta (not in a box mix) Some taco shells

CHEESES:

Parmesan cheese
Some cheeses - varies widely

BOX MIXES:

none (or rare! If you find one, good for you!)

CANNED FOODS: - varies widely, even among the same brands

Some soups
Some vegetables
Most fruits
Coconut milk
Some tuna
French fried onions

FROZEN FOODS:

Juice
Plain fruits and vegetables
Ice cream
Cool Whip

COOKIES/CHIPS/CRACKERS:

Some crackers
Kashi cookies and crackers
Some jell-o products
Most fruit gummi snacks
Most prepared cookies
Rice cakes

BAKING ITEMS:

Sugars
Flours
Baking chips (like chocolate chips)
Some baking mixes (like cake and brownie mixes)
Corn starch
Cocoa

FATS:

Butter and margarines
Oils

DRINKS:

Tea
Juice
Soda drinks
most Milk
Water

DAIRY:

Most milk
Cream
Coffee creamers
Yogurt
Some cheeses
Sour cream
Ricotta
Most cream cheese

NUTS:

Most nuts (watch your serving size)

List of Low Sodium Foods
Tips for Eating at Restaurants

Restaurant food can be very high in sodium and rarely "low" (140 mg or less). Here are some helpful tips:

If you have a smart phone, you can get Restaurant, Fast Food, or Sodium apps that will give you up-to-date nutritional information for many, many restaurants. I use these all the time to pick lower calorie and lower fat items. If you don't have a phone with apps, you can usually research a restaurant's nutrition facts on the internet.

In general (there are always exceptions):

Bar and grill restaurants are usually higher in sodium than fast food.

Usually High:
Entrees
Fried meats
Big hamburgers
Breakfast

Usually Low:
Drinks (not shakes)
Many desserts
Fruits
Side salads (use very little dressing)
Grilled meats (sometimes)
French Fries

Luckily, groceries and restaurants are listening to consumers more and more and offering healthier foods. Getting to know the list of low sodium foods will help you make good choices!

Improve your health with the List of Low Sodium Foods.


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