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Sodium Content of Heart-Healthy Foods |
| Types of Food | Sodium (mg) |
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| Meat, Poultry, Fish and Shellfish | |
| Fresh meat (e.g. beef, pork, veal, lamb), poultry, finfish (cooked); 3 ounces | Less than 90 |
| Clams (steamed); 3 ounces | 95 |
| Tuna (canned); 3 ounces | 300 |
| Chicken hot dog; 1 | 755 |
| Lean ham; 3 ounces | 1,025 |
| Dairy Products | |
| Milk | |
| Skim or 1% milk; 1 cup | 125 |
| Buttermilk (salt added); 1 cup | 260 |
| Yogurt | |
| Lowfat or nonfat, fruited; 8 ounces | 120-150 |
| Low fat or nonfat, plain; 8 ounces | 160-175 |
| Cheese | |
| Low fat; 1 ounce | 150 |
| Low fat & low sodium; 1 ounce | (Read the label) |
| Cottage cheese, low fat; ½ cup | 460 |
| Eggs | |
| Egg white; 1 | 55 |
| Egg substitute; ¼ cup = 1 egg | 80-120 |
| Fats and Oils | |
| Oil; 1 tablespoon | 0 |
| Unsalted tub margarine; 1 teaspoon | Less than 5 |
| Salted tub margarine; 1 teaspoon | 45 |
| Prepared salad dressings, low calorie; 2 tablespoons | 50-310 |
| Imitation mayonnaise, nonfat; 1 tablespoon | 110 |
| Fruits | |
| Fruits (fresh, frozen, canned); ½ cup | Less than 10 |
| Vegetables | |
| Fresh or frozen vegetables (cooked without salt); ½ cup | Less than 70 |
| Tomato juice (canned); ¾ cup | 660 |
| Breads, Cereals, Rice, Pasta, and Dry Peas & Beans | |
| Breads & Crackers | |
| Corn tortilla; 1 | 40 |
| Bread; 1 slice | 110-175 |
| Melba toast; 3 rectangles | 120 |
| English muffin; ½ | 130 |
| Bagel; ½ | 190 |
| Cracker, saltine type; 5 squares | 195 |
| Cereals, Rice, & Pastas | |
| ~ Ready-to-eat cereal | |
| Shredded wheat; ¾ cup | Less than 5 |
| Puffed wheat and rice; 11/2 - 12/3 cups | Less than 5 |
| Granola type; ½ cup | 5-25 |
| Ring and nugget cereals; 1 cup | 170-310 |
| Flaked cereals; 2/3 - 1 cup | 170-360 |
| ~ Cooked cereal | |
| Cooked cereal (unsalted); ½ cup | Less than 5 |
| Instant cooked cereal; ¾ cup | 180 |
| ~ Rice and pasta | |
| Rice and pasta (unsalted); ½ cup | Less than 10 |
| Peas and Beans | |
| Peanut butter; 2 tablespoons | 150 |
| Peanut butter (unsalted); 2 tablespoons | Less than 5 |
| Dry beans, plain, canned (salted); ½ cup | 350-590 |
| Dry beans, home cooked (unsalted, canned); ½ cup | Less than 5 |
| Snacks | |
| Popcorn & Nuts | |
| Popcorn and nuts (unsalted); 1 ounce | Less than 10 |
| Popcorn and nuts (salted); 1 ounce | 170-250 |
| Cake & Candy | |
| Jelly beans; 10 large | 5 |
| Hard candy; 1 ounce | 10 |
| Vanilla wafers; 1 | 10 |
| Fig bar cookies; 1 | 55 |
| Angel food cake; 1/12 of a 9 inch cake | 210 |
| Frozen Desserts | |
| Ice pop; 1 | 10 |
| Frozen nonfat or low fat yogurt; ½ cup | 40-55 |
| Ice milk; ½ cup | 55-60 |
| Condiments | |
| Mustard, chili sauce, hot sauce; 1 teaspoon | 35-65 |
| Catsup, steak sauce; 1 teaspoon | 100-230 |
| Salt; 1/6 teaspoon | 390 |
| Pickles; 5 slices | 280-460 |
| Soy sauce; 1 tablespoon | 1,030 |
| Soy sauce, lower sodium; 1 tablespoon | 600 |
| Convenience Foods | |
| Canned and dehydrated soups; 1 cup* | 600-1,300 |
| Canned and dehydrated soups -- lower sodium versions; 1 cup* | (Read the label) |
| Canned and frozen main dishes; 8 ounces** | 500-1,570 |
| Canned and frozen main dishes -- lower sodium versions; 8 ounces** | (Read the label) |
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| *Creamy soups are higher in saturated fat
and cholesterol. **Choose main dishes that have ingredients lower in saturated fat and cholesterol. |
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Sources: Adapted from
"Home and Garden Bulletin," pp. 253-7. United States Department of
Agriculture, 1993. |
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Back to : Eating to Lower
Your Cholesterol
Back to: Chapter 2 (A Word About Sodium)
Back to: Chapter 3 (If You Also Have High Blood Pressure)