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Foods Lower in Sodium That Can Be Included in Your Diet

Fruits Fresh, frozen or canned fruits
Vegetables Fresh, frozen or canned vegetables with no added salt
Proteins Fresh, uncooked meats (chicken, beef, pork, fish, turkey); Eggs; Unsalted nuts and nut butters; Dried beans or canned beans with no added salt; Canned tuna, drained
Grains Bread and tortillas; Plain pasta, rice and quinoa; Unsalted popcorn
Dairy Low-fat milk and yogurt; Unprocessed cheese (cheddar, mozzarella, Swiss)
Other Unsalted crackers, chips, pretzels; salt-free herbs and spices; Unsalted butter

Foods Higher in Sodium to Avoid in Your Diet

Fruits None
Vegetables Canned or pickled vegetables; Frozen vegetables in sauce; Vegetable juices
Proteins Deli meats; Hotdogs; Bacon; Sausage; Precooked meats; Breaded meats; Frozen meats that are already seasoned
Grains Instant oatmeal; Rice or pasta with a seasoning packet; Quick bread mixes and biscuits
Dairy Cottage cheese; Buttermilk; Processed cheese /spreads
Other Pre-made pies and cakes; Condiments such as ketchup, mustard, BBQ sauce, soy sauce, salad dressing and hot sauce

Lowering Sodium in Common Foods

Original Better Best
Peanut Butter

2 Tbsp=150 mg

Low-Sodium Peanut Butter

2 Tbsp=65-80 mg

Unsalted Peanut Butter

2 Tbsp=5 mg

Ham, Packaged or Deli

2 ounces=560 mg

Low Sodium Ham

2 ounces=450 mg

Cooked Fresh Ham

2 ounces=36 mg

Turkey, Packaged or Deli

2 ounces=540 mg

Low Sodium Turkey

2 ounces=260-420 mg

No Salt Added Turkey

2 ounces=25-65 mg

Flavored Instant Oatmeal

1 pkg=170-200 mg

Plain Instant Oatmeal

1 pkg=75 mg

Old Fashioned or Quick Oats

½ cup dry= 0 mg

French Fries

Med=570 mg

French Fries No Salt

Med=50-100 mg

½ Baked Potato

Unsalted=0 mg

Mashed Potatoes Tub

½ cup=410 mg

Mashed Potatoes Dry (made with 2% milk)

½ cup=380 mg

Homemade Mashed Potatoes (no salt)

½ cup=75 mg

Canned Green Beans

½ cup=380 mg

Low Sodium Canned Green Beans

½ cup=10 mg

Fresh, Frozen or No Salt Added Canned Green Beans

½ cup=< 10 mg

Salad Dressing

2 Tbsp=280-330 mg

Low Sodium Salad Dressing

Not available

Homemade Salad Dressing

2 Tbsp=<20 mg

American Cheese

1 ounce=230-460 mg

Cheddar Cheese

1 ounce=125-140 mg

Swiss Cheese

1 ounce=35 mg

Homemade Low Sodium Salad Dressings

Balsamic Vinaigrette (sodium < 10 mg per 2 Tbsp)

  • ½ cup olive oil
  • ¼ cup balsamic vinegar
  • 1 tsp. Dijon mustard
  • 1 tsp. honey
  • 1 garlic clove

Ranch Dressing (sodium < 20 mg per 2 Tbsp)

  • 2-6 ounce container Plain Greek Yogurt
  • 2 tsp. dried dill
  • ¼ tsp. orange peel or orange zest
  • ¼ tsp. garlic powder
  • ¼ tsp. onion powder
  • ¼ tsp. onion flakes
  • ¼ tsp. dry mustard

Making Good Choices When Eating Out

Restaurant Less Healthy More Healthy
McDonald’s Big Breakfast (regular biscuit) with small McCafe Mocha


Egg White Delight with small McCafe coffee


  1780 calories

59 g fat

1630 mg sodium

750 calories

7 g fat

740 mg sodium

Wendy’s Baconator®, medium natural-cut fries, small classic chocolate Frosty® Grilled chicken sandwich, garden side salad with ranch dressing (no croutons), medium diet soda
  1720 calories

90 g fat

2450 mg sodium

470 calories

19 g fat

1170 mg sodium

Bojangles 2-piece dinner (leg & thigh), sweet potato pie, 22 oz. sweet tea Grilled chicken sandwich, garden salad with buttermilk ranch dressing, 22 oz. unsweet tea
  1610 calories

92 g fat

3465 mg sodium

825 calories

52 g fat

1330 mg sodium

Hardee’s ½ lb. Steakhouse Thickburger, medium crispy curls, chocolate hand-scooped ice cream maltÒ Single all-natural burger, side salad, medium Coca-Cola Zero™
  2470 calories

141 g fat

4190 mg sodium

960 calories

63 g fat

1290 mg sodium

Subway Footlong meatball marinara on 9-grain wheat with provolone cheese, cucumbers, green peppers, lettuce, tomato, red onion, regular mayonnaise, Doritos, 21-ounce sweet tea 6” oven roasted chicken on 9-grain wheat with Swiss cheese, cucumbers, green peppers, lettuce, tomato, red onions, yellow or deli brown mustard, baked Lays (plain), 21-ounce unsweet tea
  1690 calories

81 g fat

2560 mg sodium

510 calories

12 g fat

960 mg sodium


Nutritional facts were obtained from the website of each company on December 15, 2015. This table is for information only and is not a recommendation or endorsement for any of these restaurants.