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 on https://www.sportzfuel.com/ 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
Raw, unprocessed meats: chicken, beef, pork, etc.
All fresh vegetables
Frozen vegetables – those with sauces will be higher in sodium
Some canned vegetables – varies widely!
All fresh fruit
Most canned fruits
Natural peanut butters
Jellies and jams
Plain oats (not flavored oats)
Any grain without additives and flavorings
Most bread and buns were just a little higher than 140 mg
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)
Uncooked plain pasta (not in a box mix) Some taco shells
Some cheeses – varies widely
none (or rare! If you find one, good for you!)
CANNED FOODS: – varies widely, even among the same brands
French fried onions
Plain fruits and vegetables
Kashi cookies and crackers
Some jell-o products
Most fruit gummi snacks
Most prepared cookies
Baking chips (like chocolate chips)
Some baking mixes (like cake and brownie mixes)
Butter and margarines
Most cream cheese
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.
Drinks (not shakes)
Side salads (use very little dressing)
Grilled meats (sometimes)
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!