List of Low Sodium Foods

high sodium Having a list of low sodium foods to refer to is certainly a good idea. My grandfather had a list on the refrigerator. And that was back in the 1980's!

What is sodium and why is it important to watch your daily sodium intake? What foods are high in sodium? Let's take a look at the questions.

What Is Sodium?

Sodium is a major mineral and is found in the fluid surrounding the cells in your body. It's necessary to regulate blood pressure and fluid volume; sodium also helps maintain pH balance. Your muscles and nervous system also need sodium to function properly.

The problem is that sodium is found in all processed foods as a preservative and flavor enhancer, so it is very easy to consume more than the recommended daily sodium intake.

Recommended Daily Sodium Intake

Let's face it. A typical Western diet consists of too much processed convenience foods. These foods are very high in sodium. This means that most people are over consuming this mineral which puts them at increased risk for high blood pressure and calcium loss. Other risks would be water retention, bloating, headaches, joint pain.

The recommended daily sodium intake is as follows:

  • 1 to 3 years 1.0 g per day
  • 4 to 8 years 1.2 g per day
  • 9 to 50 years 1.5 g per day
  • 51 to 70 years 1.3 mg per day
  • 71+ years 1.2 g per day

Remember that 1.0 grams is equal to 1000 milligrams.

The typical person consumes 2 to 3 times this amount per day.

Foods High In Sodium

Foods high in sodium would include any processed, convenience foods. Foods that come in a box or a can. Fast foods are also very high in sodium. These foods really should be avoided.

Here are some examples from McDonald's:

  • Big Mac®: 1040 mg
  • Quarter Pounder®: 730 mg
  • Quarter Pounder® with cheese: 1190 mg
  • Premium Crispy Chicken Ranch BLT Sandwich: 1150 mg
  • Premium Grilled Chicken Ranch BLT Sandwich: 1190 mg
  • Filet o' Fish®: 640 mg

Don't think the "healthy" choices are any better. A muffin from McDonald's can have over 500mg of sodium and a salad can have over 1000mg!

For more info on McDonald's nutrition, click here.

Bacon, ham, hot dogs, sausages, bologna, luncheon meat; canned, salted, dried, smoked or pickled meat, fish or poultry. Herring caviar, regular canned tuna and salmon, anchovies, sardines and salted cod. Canned crab, shrimp, lobster and oysters. Salt pork, chipped or corned beef, brain, kidney, regular peanut butter.

Regular and yeast breads and rolls prepared with salt, dry cereals, regular pancakes, muffins, biscuits, cornbread, crackers and mixes. Potato chips, corn chips, pretzels, salted popcorn. Corn meal and self-rising flour.

List of Low Sodium Foods

list of low sodium food Here are the foods you should be eating more of if you are trying to watch your daily sodium intake.

  • Apple, raw unpeeled
  • Banana
  • Beans(not canned)
  • Blackberries
  • Broccoli
  • Cabbage
  • Cauliflower
  • Cereals bran, wheat, crude
  • Cereal, wheat, shredded
  • Cherries
  • Chickpeas
  • Cucumber
  • Lettuce(all types)
  • Milk(limit intake to 2 cups per day)
  • Peaches
  • Pears
  • Peppers, green
  • Pineapple
  • Prunes
  • Raspberries
  • Rice(brown)
  • Spaghetti
  • Strawberries
  • Sweet potatoes
  • Walnuts(unsalted)
  • Watermelon



Click here for a list of healthy food

Try to only be consuming foods that are one ingredient foods. If you have to be reading and deciphering an ingredient list then that food may be best left on the shelf.

It is important to be aware of your daily sodium intake. Use the list of low sodium foods to help keep yourself on track.



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