Comparison of Sodium in Foods - September 2011What Sodium is in Your Food?By 'PASS on the SALT'
 Last month, we look at "Taking it One Grain at a Time!".
I discussed how we thought we had a fairly good low sodium diet until my daughter had to start a low sodium renal diet. We rarely use salt when cooking or on the table and were feeling pretty proud of ourselves, it was only when she went to the paediatric renal dietician that we realized how much hidden sodium was actually in our foods.
This month we look at how much sodium is in our every day foods.
Are you trying to cut down on salt? It isn't the easiest thing to do if you are used to adding salt to everything to enhance the flavour. And the fact that many foods come pre-salted often doesn't help. This article sets forth some ways in which you can start your journey to a less salty cuisine and a healthier you.
These charts are an average amount of sodium. Read your labels as it will be your friend and watch the serving size too.
|
Protein
|
|
Food
|
Serving Size
|
Milligrams/Sodium
|
|
Bacon
|
1 medium slice
|
155
|
|
Chicken (dark meat)
|
3.5 oz roasted
|
87
|
|
Chicken (light meat)
|
3.5 oz roasted
|
77
|
|
Egg, fried
|
1 large
|
162
|
|
Egg, scrambled with milk
|
1 medium slice
|
171
|
|
Dried beans, peas or lentils
|
1 cup
|
4
|
|
Haddock
|
3 oz cooked
|
74
|
|
Halibut
|
3 oz cooked
|
59
|
|
Ham (roasted)
|
3.5 oz
|
1300-1500
|
|
Hamburger (lean)
|
3.5 oz broiled medium
|
77
|
|
Hot dog (beef)
|
1 medium
|
585
|
|
Peanuts, dry roasted
|
1 oz
|
228
|
|
Pork loin, roasted
|
3.5 oz
|
65
|
|
Roast lamb leg
|
3.5 oz
|
65
|
|
Roast veal leg
|
3.5 oz
|
68
|
|
Salmon
|
3 oz
|
50
|
|
Shellfish
|
3 oz
|
100 to 325
|
|
Shrimp
|
3 oz
|
190
|
|
Spareribs, braised
|
3.5 oz
|
93
|
|
Steak, T-bone
|
3.5 oz
|
66
|
|
Tuna, canned in spring water
|
3 oz chunk
|
300
|
|
Turkey, dark meat
|
3.5 roasted
|
76
|
|
Turkey, light meat
|
3.5 roasted
|
63
|
|
Dairy Products
|
|
Food
|
Serving Size
|
Milligrams/Sodium
|
|
American Cheese
|
1 oz
|
443
|
|
Buttermilk, salt added
|
1 cup
|
260
|
|
Cheddar cheese
|
1 oz
|
175
|
|
Cottage cheese, low fat
|
1 cup
|
918
|
|
Milk, whole
|
1 cup
|
120
|
|
Milk, skim or 1%
|
1 cup
|
125
|
|
Swiss cheese
|
1 oz
|
75
|
|
Yogurt, plain
|
1 cup
|
115
|
|
Vegetables and Vegetable Juice
|
|
Food
|
Serving Size
|
Milligrams/Sodium
|
|
Asparagus
|
6 spears
|
10
|
|
Avocado
|
1/2 medium
|
10
|
|
Beans, white, cooked
|
1 cup
|
4
|
|
Beans, green
|
1 cup
|
4
|
|
Beets
|
1 cup
|
84
|
|
Broccoli, raw
|
1/2 cup
|
12
|
|
Broccoli, cooked
|
1/2 cup
|
20
|
|
Carrot, raw
|
1 medium
|
25
|
|
Carrot, cooked
|
1/2 cup
|
52
|
|
Celery
|
1 stalk raw
|
35
|
|
Corn boiled, (sweet, no butter/salt)
|
1/2 cup
|
14
|
|
Cucumber
|
1/2 sliced
|
1
|
|
Eggplant, raw
|
1 cup
|
2
|
|
Eggplant, cooked
|
1 cup
|
4
|
|
Lettuce
|
1 leaf
|
2
|
|
Lima beans
|
1 cup
|
5
|
|
Mushrooms
|
1/2 cup (raw or cooked)
|
1-2
|
|
Mustard greens
|
1/2 chopped
|
12
|
|
Onions, chopped
|
1/2 cup (raw or cooked)
|
2-3
|
|
Peas
|
1 cup
|
4
|
|
Potato
|
1 baked
|
7
|
|
Radishes
|
10
|
11
|
|
Spinach, raw
|
1/2 cup
|
22
|
|
Spinach, cooked
|
1/2 cup
|
63
|
|
Squash, acorn
|
1/2 cup
|
4
|
|
Sweet potato
|
1 small
|
12
|
|
Tomato
|
1 small
|
11
|
|
Tomato juice, canned
|
3/4 cup
|
660
|
|
Fruits and Fruit Juices
|
|
Food
|
Serving Size
|
Milligrams/Sodium
|
|
Apple
|
1 medium
|
1
|
|
Apple juice
|
1 cup
|
7
|
|
Apricots
|
3 medium
|
1
|
|
Apricots (dried)
|
10 halves
|
3
|
|
Banana
|
1 medium
|
1
|
|
Cantaloupe
|
1/2 cup chopped
|
14
|
|
Dates
|
10 medium
|
2
|
|
Grapes
|
1 cup
|
2
|
|
Grape juice
|
1cup
|
7
|
|
Grapefruit
|
1 medium
|
0
|
|
Grapefruit juice
|
1 cup
|
3
|
|
Orange
|
1 medium
|
1
|
|
Orange juice
|
1 cup
|
2
|
|
Peach
|
1
|
0
|
|
Prunes
|
10
|
3
|
|
Raisins
|
1/3 cup
|
6
|
|
Strawberries
|
1 cup
|
2
|
|
Watermelon
|
1 cup
|
3
|
|
Breads and Grains
|
|
Food
|
Serving Size
|
Milligrams/Sodium
|
|
Bran flakes
|
3/4 cup
|
220
|
|
Bread, whole wheat
|
1 slice
|
159
|
|
Bread, white
|
1 slice
|
123
|
|
Bun, hamburger
|
1
|
241
|
|
Cooked cereal (instant)
|
1 packet
|
250
|
|
Corn flakes
|
1 cup
|
290
|
|
English muffin
|
1/2
|
182
|
|
Pancake
|
1 (7-inch round)
|
431
|
|
Rice, white long grain
|
1 cup cooked
|
4
|
|
Shredded wheat
|
1 biscuit
|
0
|
|
Spaghetti
|
1 cup
|
7
|
|
Waffle
|
1 frozen
|
235
|
|
Convenience Foods
|
|
Food
|
Serving Size
|
Milligrams/Sodium
|
|
Canned soups
|
1 cup
|
600-1,300
|
|
Canned and frozen main dishes
|
8 oz
|
500-2,570
|
Please note: These are sodium content ranges—the sodium content in certain food items may vary. Please contact your dietitian for specific product information.
READ Your Labels
Next month, we will look at some ideas for meal-time.
 'PASS's Bio: Are you trying to cut down on salt?
It isn't the easiest thing to do if you are used to adding salt to everything to enhance the flavour. And the fact that many foods come pre-salted often doesn't help. These 'Pass on The Salt' articles sets forth some ways in which you can start your journey to a less salty cuisine and a healthier you. Please contact your dietitian for specific information. These articles are only a guideline. - Email
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| Sugar Free Muffins | Category: Desserts
Description: These are great if you need to have a sugar free diet. Add any kind of fruit you like. If you have a favourite muffin flavour, try that. It is a very flexible recipe.
You can adjust this recipe to other flavour variations such as:
Carrot Cake
Apple Cinnamon
Rhubarb
Strawberry Rhubarb
Fruit Muffins
Submitted by Cathy Lauer | | Full Recipe |
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