Accessible Search Form           Advanced Search

Sodium in Foods

Download Sodium in Foods pdf document (602k) handout.

Choose More Often: Foods Lower in Sodium

  • Low-sodium soy sauces, such as light soy sauce
  • Chicken and turkey (with skin removed)
  • Fresh fish or rinsed canned fish such as tuna or sardines
    Pregnant and nursing mothers: Talk to your health care provider to find out the types of fish you can eat that are lower in mercury.
  • Canned foods packed in water
  • Low-sodium or reduced-sodium cheeses
  • Low-salt chips, nuts, and pretzels
  • Plain rice, noodles, or pasta
  • Homemade, low-sodium, or reduced-sodium soups
  • Fresh, frozen, “no salt added,” or rinsed canned (Rinse canned foods to reduce the sodium.) vegetables
  • Spices, herbs, and flavorings such as cilantro, parsley, garlic powder, onion powder,vinegar, and chili powder

Choose Less Often: Foods Higher in Sodium

  • Balut (fertilized egg)
  • Smoked and cured meats such as bacon, ham, sausage, hotdogs, and bologna
  • Canned fish such as tuna and sardines (that are not rinsed) and salted/dried codfish (bacalao seco y salado)
    Pregnant and nursing mothers: Talk to your health care provider to find out the types of fish you can eat that are lower in mercury.
  • Canned foods packed in broth or salt (Rinse canned foods to reduce the sodium)
  • Most cheeses
  • Salty chips, crackers, nuts, and pretzels
  • Quick-cooking rice and boxes of mixed rice, potatoes, or noodles
  • Regular canned and instant soups
  • Regular canned vegetables, pickles, olives, and pickled vegetables (Rinse canned goods to reduce the sodium.)
  • Condiments and seasonings such as soy sauce, ketchup, garlic salt, seasoning salt, bouillon cubes, meat tenderizer, and monosodium glutamate (MSG)

Read the “Sodium in Foods” handout in Tagalog.

Back to Session 4

Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

Twitter iconTwitterimage of external icon Facebook iconFacebookimage of external icon YouTube iconYouTubeimage of external icon Google+ iconGoogle+image of external icon