NO-SALT - LOW-SODIUM RECIPE
Sodium Counts
ALL Counts are Approximate!
Updated August 12, 2007
This is not, nor is it intended to be a complete list! This is just what was accumulated while doing research. The counts come from food labels and such, or from other web sources. Check the labels of the foods you have for content information.
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Abbreviations
· tsp = teaspoon
· Tbsp = tablespoon
· C = cup
· qt = quart
· oz = ounce
· lb = pound |
Measurements
· 3 tsp = 1 Tbsp
· 16 Tbsp = 1 C
· 4 C = 1 qt
· 4 qt = 1 gallon
· 16 oz = 1 lb
· 8 oz = 1 C
· 4 oz cheese = 1 C
· 1 oz = 2 Tbsp |
| Food item |
Amount |
Mg sodium |
| almonds, roasted, slivered | one oz (1/8 C) | 3 |
| apples | one | 1 |
| artichokes, marinated in a jar, rinsed and drained | 1/2 C | 250 |
| ARGO Corn Starch Thickener | one Tbsp | 0 |
| bananas | one | 1 |
| Beans - black beans (dry) | 1/2 C | 1 |
| Beans - black-eyed peas (dry) | 1/2 C | 3 |
| Beans - butter beans (dry) | 1/2 C | 2 |
| Beans - garbanzo beans, called chick peas (dry) | 1/2 C | 6 |
| Beans - great northern beans (dry) | 1/2 C | 2 |
| Beans - green beans (fresh, raw) | one C | 6 |
| Beans - green beans (canned No Salt Added) | 16 oz | 35 |
| Beans - kidney beans (dry) | 1/2 C | 2 |
| Beans - lentils (dry) | 1/2 C | 2 |
| Beans - lima Beans (dry) | 1/2 C | 2 |
| Beans - navy beans (dry) | 1/2 C | 1 |
| Beans - pinto beans (dry) | 1/2 C | 1 |
| Beans - white beans (dry) | 1/2 C | 6 |
| beef broth (Swanson) | one C | 440 |
| beef broth (homemade) | one C | 120 |
| Bisquick baking mix | one C | 1470 |
| broccoli (raw, chopped) | 1/2 C | 12 |
| brown sugar | one oz, one Tbsp | 11 |
| brown sugar | one C, packed | 86 |
| butter (no salt added) | one Tbsp | 1 |
| butter (no salt added) | one stick (4 oz, 1/2 C) | 12 |
| cabbage | one head | 164 |
| cabbage | 1/2 C, shredded | 8 |
| carrots | one | 25 |
| carrots | 1/2 C, shredded | 19 |
| carrots | one lb | 143 |
| cauliflower | one head | 100 |
| celery | one stalk | 35 |
| celery | 1/2 C, chopped | 52 |
| cheese, sharp cheddar | one oz | 200 |
| cheese, Parmesan (Belgioioso) | one oz | 258 |
| chick peas | one C (dry) | 12 |
| Chicken Broth, Campbell's Low-Sodium | one can (12 oz.) | 140 |
| chicken broth, homemade | one C | 60 |
| cilantro/coriander | 1/4 C | 1 |
| cocoa | one Tbsp, Nestles Toll House brand | 0 |
| coconut, packaged | 1/2 C, shredded | 95 |
| corn, no salt added | 1/2 C | 10 |
| cornstarch | one Tbsp | 0 |
| crackers, low sodium | one | 7 |
| cream, heavy (whipping) | one C | 89 |
| cream cheese | 8 oz | 1000 |
| cucumber | one | 6 |
| cucumber | 1/2 C, sliced | 1 |
| egg | one | 63 |
| egg yolk | one | 7 |
| evaporated skim milk | 1/2 C | 135 |
| flour, wheat | one C | 1 |
| frozen mixed vegetables | 16 oz (Green Giant) | 250 |
| garlic | one clove | 1 |
| ginger root | one Tbsp, minced | 1 |
| green onions | 1/2 C, sliced | 8 |
| guar gum powder | one tsp | 7 |
| Half-and-Half | one C | 98 |
| honey | one Tbsp | 1 |
| kiwi fruit | one | 4 |
| leek | one | 25 |
| lemon juice, fresh | one oz | 2 |
| lemon juice, fresh | one Tbsp | 1 |
| lettuce (Iceberg) | one head | 48 |
| lettuce (Iceberg) | one leaf | 2 |
| liquid smoke | one Tbsp | 50 |
| lime | one | 1 |
| lime juice, freshly squeezed | 2 Tbsp | 1 |
| mango | one (10 oz fruit) | 4 |
| mayonaisse (average) | one Tbsp | 100 |
| milk, skim | one C | 126 |
| milk, whole | one C | 120 |
| Minute Rice | one C | 10 |
| molasses, dark | one Tbsp | 10 |
| mushrooms, fresh | 1/2 C, sliced | 1 |
| mustard, dijon (Grey Poupon) | one tsp | 120 |
| oat bran, Quaker Oats brand | 1/2 C | 0 |
| olive oil | one Tbsp | 0 |
| oil, vegetable | one Tbsp | 0 |
| oil, olive | one Tbsp | 0 |
| oil, peanut | one Tbsp | 0 |
| onion | one | 4 |
| onion | 1/2 C, chopped | 2 |
| orange | one | 1 |
| orange juice | 6 oz, frozen/canned | 10 |
| orange juice | 6 oz, fresh | 2 |
| parsley, fresh | 1/2 C chopped | 17 |
| pasta, plain | one C | 1 |
| peaches, canned in juice | 1/2 C | 6 |
| peanut butter, regular creamy | 2 Tbsp | 140 |
| peanut oil | one Tbsp | 0 |
| pearl barley | 1/2 C | 0 |
| pepper, green Bell | one | 1 |
| pepper, habanero | one | 3 |
| pepper, jalapeno | one | 3 |
| pepper, red Bell | one | 1 |
| peppers, roasted red Bell, Mancini brand | 12-oz jar | 660 |
| pineapple, canned | 4 oz | 2 |
| pineapple juice | one C | 3 |
| plum sauce, LaChoy | one oz | 17 |
| potatos | one | 7 |
| potatos | one lb | 21 |
| potatos | one C, diced | 10 |
| potatos, sweet | one C, diced | 40 |
| raisins | 1/2 C, not packed | 9 |
| rice (average) | 1/2 C | 5 |
| rice vinegar | one Tbsp | 0 |
| salt | one tsp | 2196 |
| shallot | one Tbsp | 0.1 |
| sour cream | one Tbsp | 6 |
| sour cream | one C (8 oz) | 96 |
| soy sauce (Compliments) | one Tbsp (18 g) | 1280 |
| Splenda™, granular | one C | 24 |
| split peas (dry) | 1/2 C | 2 |
| squash, butternut, cooked | one C | 8 |
| squash, zucchini | one C, chopped | 4 |
| strawberries, fresh | 1/2 C | 1 |
| sugar, granulated | one C | 0 |
| sweet potatos | one C, diced | 40 |
| syrup, maple (Vermont brand sugar-free) | 1/4 C | 120 |
| Tabasco sauce | one tsp | 30 |
| tomato, fresh | one | 11 |
| tomatos, canned (Hunt's no salt added) | 15 oz can | 88 |
| tomato paste (no salt added) | one Tbsp | 5 |
| tomato sauce (no salt added) | 8 oz | 35 |
| vegetable oil | one Tbsp | 0 |
| vinegar, apple cider | one Tbsp | 1 |
| vinegar, balsamic | one Tbsp | 1 |
| vinegar, rice | one Tbsp | 0 |
| vinegar, white | one Tbsp | 0 |
| wine, white dry (cabernet sauvignon) | 1/4 C (4 Tbsp) | 4 |
| worcestershire sauce | one Tbsp | 100 |
| yeast, dry active | 1/4 oz | 5 |
| yogurt, plain (average) | 1/2 C | 60 |
| Meat |
| chicken breast | one whole | 138 |
| chicken thigh | one, with skin | 52 |
| chicken, roasted | one C, chopped | 120 |
| chicken | one whole fryer (small) | 488 |
| beef, chuck roast | one lb | 292 |
| beef, ground chuck | one lb | 308 |
| beef, ground round | one lb | 312 |
| beef, ground sirloin | one lb | 320 |
| beef, round steak | one lb | 248 |
| beef, top sirloin steak | one lb | 332 |
| chicken, breasts, skinless, boneless | 2 full or one lb | 276 |
| pork, bacon (Oscar Meyer Lower Sodium Bacon) | one slice, cooked | 85 |
| pork, bacon (Farmland Lower Sodium Bacon) | 2 pan fried slices | 190 |
| pork chops (average) | one, regular thickness | 90 |
| pork, ground | one lb | 320 |
| pork tenderloin, lean only | one lb | 304 |
| turkey | one C, diced | 99 |
| turkey | one lb | 316 |
| Spices/Herbs - dried |
| basil | one Tbsp | 1 |
| bay leaf | one | 1 |
| caraway seeds | one tsp | 1 |
| cayenne (ground red pepper) | one tsp | 1 |
| celery seed | one tsp | 3 |
| chili powder, homemade | one tsp | 1 |
| cinnamon | one tsp | 1 |
| cloves, ground | one tsp | 5 |
| coriander, ground | one tsp | 1 |
| cumin seed | one tsp | 4 |
| curry powder | one tsp | 1 |
| dill | one tsp | 2 |
| ground ginger | one tsp | 1 |
| garlic powder | one tsp | 3 |
| mustard | one tsp | 0 |
| nutmeg | one Tbsp | 1 |
| onion powder | one tsp | 1 |
| oregano | one tsp | 0 |
| paprika | one tsp | 1 |
| pepper, black | one tsp | 1 |
| pumpkin pie spice | one tsp | 2 |
| rosemary | one tsp | 1 |
| sage | one tsp | 1 |
| savory | one tsp | 0.1 |
| tarragon | one tsp | 0.1 |
| thyme | one tsp | 1 |
| turmeric | one tsp | 1 |
· No-Salt / Low-Sodium Recipes List
· More Spices and Herbs
· Preserving Herbs and Spices
· The Art of Seasoning
· Basil and Walnut Dip
· Artichoke and Tarragon Dip
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