Grains

Grains that tend to be low in sodium include:

• Breads and rolls without salted tops
• Ready-to-eat and uncooked cereals (with less than 5% Daily Value [DV] for sodium)
• Muffins
• Unsalted crackers and breadsticks
• Low-sodium or homemade breadcrumbs or stuffing
• Rice, pasta, bulgur, couscous (made without salt)

Be aware of high sodium levels in:

• Breads, rolls, and crackers with salted tops
• Quick breads, self-rising flour, and biscuit mixes
• Regular bread crumbs
• Instant hot cereals
• Commercially made rice, pasta, or stuffing mixes

Vegetables and Fruit

All fresh vegetables are good choices. You can also look for:

• Frozen and canned veggies without added salt
• Low-sodium vegetable juices

Sodium levels are higher in:

• Regular canned veggies and juices
• Sauerkraut
• Frozen veggies with sauces
• Commercially made potato and veggie mixes

Fruit are not naturally salty. Fresh, frozen, and canned fruit and fruit juices are low sodium choices.

Dairy

Lower sodium dairy choices include:

• Milk
• Yogurt
• Hard cheeses, such as Swiss, cheddar, and Monterey Jack
• Low-sodium cheeses, such as ricotta, cream cheese, and mozzarella
• Ice cream

Be aware of higher sodium in:

• Processed cheese, cottage cheese, cheese spreads, and sauces
• Buttermilk

Meats and Beans

Preparation of meats and nuts can often add a lot of sodium. Choose:

• Fresh or frozen beef, lamb, pork, poultry, fish, and shellfish
• Eggs and egg substitutes
• Low-sodium peanut butter
• Dried peas and beans
• Unsalted nuts

Limit or stay away from:

• Smoked, cured, salted, or canned meat, fish, or poultry—including bacon, cold cuts, frankfurters, sausages, sardines, and anchovies
• Frozen, breaded meats
• Salted nuts

Fats and Oils

Look for:

• Low-sodium or unsalted butter and margarine spreads
• Low-sodium salad dressings made with oil

Be aware of dressings or flavored oils. They often have high sodium levels.

Snacks, Sweets, and Condiments

Look for:

• Low-sodium or unsalted versions of broths, soups, soy sauce, condiments, and snack foods
• Pepper, herbs, spices, vinegar, lemon, or lime juice
• Ice cream, sherbet, homemade pie, and pudding without added salt

Limit or avoid:

• Broth, soups, gravies, and sauces made from instant mixes or other high-sodium items
• Salted snack foods
• Olives
• Meat tenderizers, seasoning salt, and most flavored vinegars
• Commercial dessert mixes, cake, pie, instant pudding

Drinks

Sodium found in most drinks is pretty low. It is always a good idea to check nutrition label of flavored drinks, even water mixes.