Foods low in sodium

It is good to select foods with no more than 140 mg of sodium per serving. Foods with more than 300 mg of sodium per serving may not fit into a reduced-sodium meal plan. You will get used to eating in a lower sodium way. It may take many weeks, so keep working hard at changing your eating habits. Read food labels carefully – Ingredients to avoid include salt, sodium, sodium chloride, monosodium glutamate (MSG), brine, broth, corned, pickled, and smoked. When purchasing convenient foods, buy low sodium varieties. Choose frozen dinners with less than 300 mg per serving.

Some helpful definitions are the following:
Sodium Free: Less than 5 mg per serving
Very low sodium: 35 mg per serving
Low sodium: 140 mg per serving
Reduced sodium: Sodium content is 25% less than the standard product
Unsalted: No salt added

Foods low in sodium

BREADS, CEREALS, RICE AND PASTAMost rice and pastas are very low in sodium.
Compare labels to find products with less salt and don’t add salt when cooking.
*Whole grain bread
*Puffed rice
*Rolled oats
*Shredded wheats
*Unsalted popcorn
*Bread, bagels, English muffins, crackers, or bread sticks without salted tops
VEGETABLESAs with fruits, all fresh vegetables are low in sodium. Vegetables may also be frozen of canned if, like fruits, they do not contain sauces*Broccoli
*Green peppers
*Lima beans
*Sweet potatoes
FRUITSAny kind of fruit or fruit juice (fresh, frozen, or canned) is low in sodium if it does not contain sauces.*Apples
PROTEINChoose fresh meats when possible.
Some fresh meat has added sodium, so always check the label.
*6 ounces daily of any fresh or frozen beef, veal, lamb, pork, poultry, and fish without salt or sodium in the preparation and without skin
*Low sodium, water packed tuna or salmon
*Eggs and egg substitutes
*Unsalted nuts and seeds
*Low sodium nut butter
FATS*Olive oil and other cooking oils
*Low sodium mayonnaise
*Unsalted butter or margarine
*Low sodium salad dressings
DAIRYMilk is a healthy dairy product that contains virtually no sodium.
Choose fat free or low-fat milk and yogurt more often than cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help
lower blood pressure.
*Low sodium cottage cheese
*Fat free or low fat yogurt
*Skim or 1% milk
*Soy-based drinks with added calcium
*Non-dairy creamers
*Sour cream
*Ice cream
CONDIMENTS AND EXTRASChoose condiments that are low in sodium or have no sodium at all, and try seasonings instead of salt to flavor food.*Spices and herbs without sodium or salt
*Fresh horseradish or prepared without salt
*Baking soda and powder
*Cream of tartar
*Tabasco sauce or low sodium chili sauces
*Mrs. Dash and other sodium-free seasonings
*Jams and jellies
*Low sodium ketchup
*Low sodium tomato sauces and vegetable juices without salt or sodium added


Buttermilk, malted milk, chocolate milk
Bacon (all types), sausages or hot dogs, all lunch meats unless low sodium
Breaded meats (such as chicken parmesan)
Meats koshered by salting
Canned or frozen vegetables if processed with salt
Anchovies and other smoked fish; caviar
Anything pickled (such as sauerkraut, pickles); olives