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Vitamins and Minerals: Sodium Content of Common Foods (5528)

Vitamins and Minerals: Sodium Content of Common Foods (5528) - Clinical Hub, Patient Education, Health and Nutrition Facts For You, Nutrition

5528

















Sodium Content of Common Foods
















1



Sodium Content of Common Foods

Table of Contents


Read the nutrition information ........................................................................................................ 2
Learning the Claims on Labels ....................................................................................................... 2
Getting the Low-Down on Low Sodium Products .......................................................................... 2
Sodium and Potassium in Common Foods ..................................................................................... 4
Eggs, Fish, Shellfish, Meat, Poultry, and Meat Products ............................................................ 4
Beverages and Fruit Juices .......................................................................................................... 8
Dairy Products ............................................................................................................................. 9
Main Dishes and Entrees ........................................................................................................... 12
Fruits .......................................................................................................................................... 14
Grain Products ........................................................................................................................... 16
Cakes, Cookies, and Pastry ........................................................................................................ 18
Nuts and Dry Beans ................................................................................................................... 20
Soups ......................................................................................................................................... 21
Snacks ........................................................................................................................................ 22
Sugars and Sweets ..................................................................................................................... 22
Vegetables, Vegetable Juices and Salads .................................................................................. 23
Condiments, Fats, and Oils ........................................................................................................ 28
Sodium in Fast Foods.................................................................................................................... 30
Sample Menus ............................................................................................................................... 39
Recipes .......................................................................................................................................... 41
Autumn Stuffed Cabbage .......................................................................................................... 41
Beef and Bean Chili ................................................................................................................... 42
Hot 'N' Spicy Seasoning ............................................................................................................. 43
Garlic Mashed Potatoes ............................................................................................................. 44
Green-Bean Sauté ...................................................................................................................... 45
Apple Coffee Cake .................................................................................................................... 46






Your health care team may have given you this information as part of your care. If so, please use it and call if you
have any questions. If this information was not given to you as part of your care, please check with your doctor. This
is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each
person’s health needs are different, you should talk with your doctor or others on your health care team when using
this information. If you have an emergency, please call 911. Copyright © 2/2016 University of Wisconsin Hospitals
and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the
Department of Nursing. HF#5528


2
These days, it’s easier than ever to keep track of how much salt and sodium you eat. Information
on salt and sodium is available on new food labels.

Reading food labels will help you choose foods low in calories, total and saturated fat,
cholesterol, and sodium. Labels have two important parts: the nutrition information and the
ingredient list. Also, some labels have different claims like “reduced” or “light”. Here’s a closer
look at labels.

Read the nutrition information

Look for the amount of calories, sodium, total and saturated fat on a food product’s nutrition
label, shown at the right. Compare similar products to find the one with the smallest amounts of
sodium, as well as fat and calories if this is of concern to you.

Look at the ingredients

All food labels list the product’s ingredients in descending order by weight. The ingredient with
the greatest amount is listed first. The ingredient with the least amount is listed last. So, when
watching your sodium look on the label for the words “sodium” or “salt.” As you can see from
the ingredients box to the right, if either word is listed first or more than once on the label, then
the food probably has a lot of sodium.

Learning the Claims on Labels

Just what does “sodium free” or “low sodium” mean? Here are the answers:

Sodium Free = less than 5
mg of sodium in a serving
Reduced or less sodium = sodium at
25 percent less per serving than the
regular version of that food
No salt added = no salt is
added during processing in a
food that usually has salt
added
Low sodium = 140 mg or
less of sodium in a serving
Light or light in sodium = sodium at
least 50 percent less per serving than
the regular version of that food
Very low sodium = 35 mg or
less of sodium in a serving


Getting the Low-Down on Low Sodium Products

Many food products come in “low” or “reduced sodium” versions. Among these are:

canned vegetables convenience foods (such as frozen dinners) baked goods
mixed dishes (such as pizza) soups (including dried soup mixes and bouillon) cheeses
packaged mixes condiments (such as ketchup and soy sauce) butter and margarine
salad dressings crackers processed meats
vegetable juices snack foods (such as chips, processed pretzels,
and nuts



3
Spice it Up

It’s easy to make foods tasty without using salt. Try these foods with the suggested flavorings,
spices, and herbs.

Meat

Beef Bay leaf, garlic, marjoram, nutmeg, onion, pepper, sage, thyme

Lamb Curry powder, garlic, rosemary, mint

Pork Garlic, onion, sage, pepper, oregano

Veal Bay leaf, curry powder, ginger, marjoram, oregano

Chicken Ginger, lemon juice, lime juice, marjoram, oregano, paprika, poultry seasoning,
rosemary, sage, tarragon, thyme

Fish Curry powder, dill, dry mustard, lemon juice, lime juice, marjoram, paprika, pepper


Vegetables

Carrots Cinnamon, cloves, marjoram, nutmeg, rosemary, sage

Corn Cumin, curry powder, onion, paprika, parsley

Green Beans Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme

Greens Onion, pepper

Peas Ginger, marjoram, onion, parsley, sage

Potatoes Dill, garlic, onion, paprika, parsley, sage

Squash
Summer Cloves, curry powder, marjoram, nutmeg, rosemary, sage
Winter Cinnamon, ginger, nutmeg, onion

Tomatoes Basil, bay leaf, dill, garlic, marjoram, onion, oregano, parsley, pepper

4
Sodium and Potassium in Common Foods

FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Eggs, Fish, Shellfish, Meat, Poultry, and Meat Products
Eggs
Whole, large 1 egg 63 60
White 1 white 55 48
Yolk 1 yolk 7 16
Substitute, frozen 1/4 cup 120 128
Fish
Bass, freshwater, raw 3 oz 59 302
Bluefish, baked with butter 3 oz 87 NA
Bonito, canned 3 oz 441 259
Catfish
Raw 3 oz 54 296
Breaded and fried 3 oz 238 289
Cod, baked 3 oz 65 205
Eel, raw 3 oz 43 232
Flounder (includes sole and other
flatfish), baked
3 oz 89 292
Haddock, breaded and fried 3 oz 150 296
Halibut, broiled 3 oz 59 490
Herring
Pickled 1 piece 131 10
Smoked (kippered) 1 piece 367 179
Lingcod, raw 3 oz 50 371
Mackerel, raw 3 oz 134 370
Mullet, baked 3 oz 60 389
Ocean perch
Raw 3 oz 64 232
Breaded and fried 3 oz 128 242
Pollock, baked 3 oz 99 541
Pompano, baked 3 oz 65 541
Red snapper, baked 3 oz 49 444
Rockfish, baked 3 oz 66 442
Salmon
Broiled with butter 3 oz 99 377
Canned
Pink 3 oz 471 277
Sockeye 3 oz 458 321
Chum 3 oz 414 NA
Sardines, canned
In oil 3 oz 424 333
In tomato sauce 3 oz 347 287
Shad, baked with margarine and
bacon
3 oz 67 320

5
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Trout, lake, cooked 3 oz 67 NA
Tuna
Fresh, raw 3 oz 33 214
Canned (Light meat, chunk)
Oil pack 3 oz 301 176
Water pack 3 oz 303 267
White meat (albacore)
Oil pack 3 oz 336 283
Water pack
Regular 3 oz 333 241
Low Sodium 3 oz 34 221
Shellfish
Clams
Fresh
Raw 3 oz 48 267
Breaded and fried 3 oz 309 277
Canned 3 oz 94 528
Crab
Canned 3 oz 280 314
Imitation (surimi) 3 oz 715 77
Steamed 3 oz 237 275
Lobster, boiled 3 oz 323 299
Mussels, steamed 3 oz 313 228
Oysters
Fresh
Raw 3 oz 94 193
Breaded and fried 3 oz 354 207
Canned 3 oz 94 193
Scallops
Raw 3 oz 137 274
Steamed 3 oz 225 404
Shrimp
Raw 3 oz 126 156
Canned 3 oz 142 176
Fried 3 oz 292 191
Imitation (surimi) 3 oz 599 76
Squid (calamari)
Raw 3 oz 37 209
Fried






3 oz 260 237

6
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Meat
Beef
Cooked, lean 3 oz 55 186
Corned
Cooked 3 oz 972 124
Canned 3 oz 855 116
Dried, chipped 3 oz 2957 378
Lamb, cooked, lean 3 oz 64 293
Pork
Fresh, cooked, lean 3 oz 57 458
Cured
Bacon, cooked
American style 2 slices 202 61
Canadian 1 slice 400 98
Ham 3 oz 1122 282
Salt pork, raw 1 oz 404 19
Veal, cooked, lean 3 oz 76 288
Variety meats and cuts
Brain, veal, raw 1 oz 36 89
Chitterlings, pork, simmered 3 oz 33 7
Gizzard, chicken, cooked 3 oz 57 153
Heart
Beef, simmered 1 oz 10 37
Chicken, simmered 1 oz 14 37
Lamb, raw 1 oz 25 90
Kidney, beef, simmered 1 oz 38 50
Liver
Beef, fried in margarine 1 oz 30 102
Pork, braised 1 oz 14 42.9
Chicken, simmered 1 oz 14 40.2
Pig's feet
Pickled 1 oz 262 67
Fresh, cooked 1 oz 9 40.9
Sweetbreads, beef, cooked 1 oz 33 122.9
Tongue, beef, simmered 1 oz 17 51
Tripe, beef, raw 1 oz 13 76.8
Poultry and game
Chicken
Roasted
Breast with skin 1/2 breast 69 240
Drumstick with skin 1 drumstick 47 112
Batter fried
Breast with skin 1/2 breast 385 282
Drumstick with skin 1 drumstick 44 112
Canned, chunks 2.5 oz can 230 132

7
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Duck
Roasted, flesh and skin 3 oz 50 172
Goose
Roasted, flesh and skin 3 oz 60 280
Rabbit
Roasted 3 oz 40 325
Stewed 3 oz 31 255
Turkey, roasted
Breast with skin 1/2 breast 541 2490
Leg with skin 1 leg 420 1530
Sausages, luncheon meats, and spreads
Beer salami, beef 1 slice 62 10
Bologna
Beef 1 slice 266 36
Pork 1 slice 272 65
Light 1 slice 320 44
Bratwurst 1 link 473 180
Braunschweiger 1 slice 206 35.9
Chicken spread 1 oz 100 28
Frankfurter
Beef 1 frank 638 95
Chicken 1 frank 617 37.8
Ham
And cheese loaf 1 slice 381 83.9
Chopped 1 slice 287 60.1
Deviled 1 tbsp 160 NA
Spread 1 tbsp 137 23
Kielbasa 1 slice 280 71
Knockwurst 1 link 687 136
Liver cheese 1 slice 466 86
Olive loaf 1 slice 421 84
Pepperoni 1 slice 112 19
Salami
Beef, cooked 1 slice 270 52
Pork, dry or hard 1 slice 226 37.8
Sausage, cooked
Pork 1 link 168 47
Italian, pork 1 link 618 204
Turkey, breakfast 1 oz 200 80
Smoked links, pork 1 link 1020 228
Thuringer 1 slice 286 62
Tuna spread 1 oz 195 42.9
Turkey roll 1 slice 166 77
Vienna sausage 1 link 152 15.99

8
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Beverages and Fruit Juices
Alcoholic
Beer 12 fl oz 18 89
Gin, rum, whiskey 1 1/2 fl oz 0 1.17
Wine
Red 4 fl oz 6 132
Rose 4 fl oz 6 117
Sherry 4 fl oz 4 84
White 4 fl oz 6 94
Breakfast drink, instant
Orange flavor 8 fl oz 13 81
Carbonated
Club soda 8 fl oz 50 5.1
Cola
Regular 8 fl oz 11 3.12
Low calorie 8 fl oz 4 12.1
Ginger ale 8 fl oz 17 1.95
Lemon-lime 8 fl oz 27 3.12
Orange 8 fl oz 30 5.1
Root beer 8 fl oz 32 3.1
Cocoa mix, water added 8 fl oz 180 245
Coffee
Brewed 8 fl oz 5 128
Instant
Regular 8 fl oz 7 86
Decaffeinated 8 fl oz 7 84
With chicory 8 fl oz 10 61
Mocha flavored 8 fl oz 35 115
Substitute 8 fl oz 10 58
Fruit drinks
Apple 8 fl oz 17 28.1
Cranberry juice cocktail
Regular, bottled 8 fl oz 10 45
Low calorie, bottled 8 fl oz 10 61
Grape, canned 8 fl oz 5 88
Lemonade, frozen 8 fl oz 7 40
Orange, prepared 8 fl oz 12 473
Pineapple-grapefruit, canned 8 fl oz 35 153
Fruit drinks, dehydrated, reconstituted
Sweetened
Fruit punch 1 cup 37 3.1
Lemonade 1 cup 20 3.1
Orange 1 cup 12 50
Sugar free, all flavors

1 cup 10 10

9
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Fruit juices
Apple cider or juice, canned 1 cup 17 301
Apricot nectar 1 cup 8 286
Citrus
Grapefruit juice
Canned 1 cup 3 378
Frozen, diluted 1 cup 3 336
Lemon or lime juice
Canned 1 cup 56 248
Frozen, diluted 1 cup 2 304
Orange juice
Canned 1 cup 5 425
Frozen, diluted 1 cup 3 460
Tangerine juice
Frozen, diluted 1 cup 2 273
Grape juice, bottled 1 cup 8 334
Peach nectar 1 cup 17 100
Pear nectar 1 cup 10 33
Pineapple juice
Canned 1 cup 3 335
Frozen 1 cup 3 341
Prune juice 1 cup 10 707
Fruit juice bars, frozen
Orange 1 bar 4 48
Banana 1 bar 13 119
Mineral water
Perrier 8 fl oz 2 0
Poland Spring 8 fl oz 1 0
LaCroix 8 fl oz 1 1.17
Tea
Brewed 8 fl oz 7 88
Iced
Canned 8 fl oz 8 47
Powdered, lemon flavor
Sugar sweetened 8 fl oz NA 50
Low calorie (with saccharin)

8 fl oz 24 41
Thirst Quencher 8 fl oz 96 26.9
Dairy Products
Cheese
Natural
Blue 1 oz 396 72.9
Brick 1 oz 157 37.8
Brie 1 oz 176 42.9
Camembert 1 oz 239 53

10
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Cheddar
Regular 1 oz 176 28.1
Low sodium, low fat 1 oz 140 30
Colby 1 oz 171 35.9
Cottage
Regular, low fat 1 cup 918 193
Dry curd, unsalted 1 cup 19 47
Cream
Regular 1 oz 85 34
Light 1 oz 160 52
Edam 1 oz 274 53
Feta 1 oz 315 17.9
Gouda 1 oz 232 33.9
Gruyere 1 oz 95 23
Limburger 1 oz 227 35.9
Monterey
Regular 1 oz 152 23
Low sodium, low fat 1 oz 50 45
Mozzarella
Whole milk 1 oz 106 19
Part skim milk 1 oz 132 24.2
Muenster
Regular 1 oz 178 37.8
Low sodium, low fat 1 oz 140 40.2
Neufchatel 1 oz 113 32
Parmesan, grated 1 tbsp 93 5.1
Provolone 1 oz 248 39
Ricotta
Whole milk 1 cup 208 258
Skim milk 1 cup 308 308
Roquefort 1 oz 512 26
Swiss
Regular 1 oz 74 31
Low fat, not salt added 1 oz 8 30
Tilsit 1 oz 213 17.9
Pasteurized processed cheese
American
Regular 1 oz 405 46
Low sodium, low fat 1 oz 150 40
Swiss 1 oz 387 60.8
Cheese food
American 1 oz 337 79
Swiss 1 oz 440 81
Cheese spread, American

1 oz 380 69

11
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Cream, sweet
Light, fluid 1 tbsp 6 17.9
Heavy
Fluid 1 tbsp 6 10.9
Whipped 1 tbsp 4 3.9
Half and half 1 tbsp 6 19
Cream, sour, cultured 1 tbsp 5 12.9
Cream products, imitation
Coffee whitener
Liquid 1 tbsp 5 19.9
Powdered
Regular 1 tbsp 7 30.8
Reduced calorie 1 tbsp 0 44.9
Whipped topping 1 oz 7 0
Sour, imitation 1 oz 29 46
Milk
Fluid
Whole and low fat 1 cup 120 370
Whole, low sodium 1 cup 6 617
Buttermilk 1 cup 257 371
Canned
Evaporated
Whole 1 cup 267 764
Skimmed 1 cup 293 847
Sweetened, condensed 1 cup 389 1136
Dry, nonfat, unreconstituted 1/4 cup 93 290
Milk beverages
Chocolate, 2% fat 1 cup 150 422
Cocoa, hot 1 cup 123 480
Eggnog 1 cup 138 420
Malted
Natural flavor 1 cup 223 529
Chocolate

1 cup 172 499
Shakes, thick
Chocolate 1 cup 333 672
Vanilla 1 cup 299 572
Milk desserts, frozen
Frozen yogurt, vanilla soft serve 1 cup 126 304
Ice cream
Chocolate 1 cup 50 164
Strawberry 1 cup 80 248
Vanilla


1 cup 116 257

12
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Ice milk
Vanilla
Hard pack 1 cup 105 265
Soft serve 1 cup 163 412
Novelty products
Fudge pudding bar 1 bar 82 81
Orange cream bar 1 bar 18 24.2
Sherbet, orange 1 cup 88 198
Vanilla ice cream, one scoop
With sugar cone 1 cone 93 143.9
With wafer cone 1 cone 63 134
Milk desserts, other
Custard, baked 1 cup 209 387
Flan, caramel
Home recipe 1 cup 172 370
From mix, with milk 1 cup 130 382
Puddings
Butterscotch
Instant
Regular 1/2 cup 974 5.85
Sugar free 1/2 cup 426 193
Ready to eat 1/2 cup 171 113
Chocolate
Home recipe 1/2 cup 73 223
Instant
Regular 1/2 cup 161 168
Sugar free 1/2 cup 414 281
Ready to eat 1/2 cup 144 202
Vanilla
Home recipe 1/2 cup 83 175.9
Instant
Regular 1/2 cup 441 187
Sugar free 1/2 cup 425 193
Tapioca, home recipe 1/2 cup 129 112
Yogurt
Plain
Whole milk 1 cup 105 351
Low fat 1 cup 159 531
Nonfat 1 cup 174 579
Fruit flavored, low fat 1 cup 133 442
Main Dishes and Entrees
Beef
And macaroni
Canned 7.5 oz can 814 390
Frozen 1 serving 810 300

13
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Burrito, frozen 5 oz burrito 780 260
Cabbage, stuffed, frozen 7.4 oz 479 447
Chili con carne, canned 1 cup 1354 594
Dinners, frozen
Beef burgundy
Regular 1 dinner 411 147
Light 1 dinner 1235 200
Meat loaf 1 dinner 1991 468
Enchiladas, frozen 1 enchilada 517 163
Hash, corned beef, canned 1 cup 1188 440
Lasagna
Regular 1 entree 1200 580
Light 1 entree 510 NA
Meatball stew, light 1 dinner 1250 410
Meatballs, Swedish, frozen
Regular 1 entree 1620 395
Light 1 entree 700 NA
Peppers, stuffed, frozen 1 entree 1750 580
Pot pie, beef
Frozen 1 pie 1300 300
Home baked 1 pie 596 334
Ravioli, canned 8 oz 1048 365
Spaghetti and meat sauce
Canned 1 cup 1220 245
Homemade 1 cup 1009 665
Stew, beef, canned 8 oz 848 408
Teriyaki, beef
Regular 1 dinner 1450 380
Light 1 dinner 625 215
Chicken
And dumplings, canned 8 oz 928 360
Stuffed pasta shells, frozen 1 entree 1060 350
Chow mein, home recipe 1 cup 717 473
Dinners, frozen
Fried chicken dinner 1 dinner 1610 NA
Parmigiana, chicken
Regular 1 entree 900 NA
Light 1 entree 685 310
Pot pie, chicken
Frozen 1 pie 1260 290
Home baked 1 pie 593 343
Fish and shellfish
Fish and chips, frozen 1 dinner 551 NA
Shrimp dinner, frozen 1 dinner 1210 490
Sticks, frozen 1 stick 163 73

14
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Tuna pot pie, frozen 1 pie 565 162
Meatless
Beans, refried, canned 1 cup 1071 994
Burrito, bean, with cheese,
frozen
1 burrito 583 248
Chili, vegetarian, frozen 1 entree 590 600
Chow mein, vegetable, frozen 6 oz entree 597 213
Spanish rice 1 cup 774 566
Pizza, frozen
Cheese 2 slices 811 273
Pepperoni
Regular 1 slice 470 156
Light 1 slice 970 340
Pork
Sweet and sour, canned 1 cup 1879 898
Barbecued chops, frozen 1 entree 499 725
Turkey
Dinner, frozen 1 entree 1165 NA
Pot pie
Frozen 1 pie 1735 270
Home baked 1 pie 633 459
Veal Parmigiana, frozen 1 entree 973 466
Fruits
Apples
Raw, unpeeled 1 apple 1 159
Frozen, slices 1 cup 6 156
Frozen, escalloped 8 oz serving 30 158
Dried


1 cup 75 387
Applesauce, canned
Sweetened 1 cup 8 156
Unsweetened 1 cup 5 183
Apricots
Raw 3 apricots 1 312
Canned
No skin 1 cup 25 350
With skin, with syrup 1 cup 10 349
Dried 1 cup 15 2201
Avocado, raw 1 half 10 549
Bananas, raw 1 banana 1 451
Berries
Blackberries
Raw 1 cup 0 282
Canned, with syrup 1 cup 7 254

15
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Blueberries
Raw 1 cup 9 129
Canned, with syrup 1 cup 8 102
Raspberries
Raw 1 cup 0 187
Frozen, with sugar 1 cup 3 285
Strawberries
Raw 1 cup 2 247
Frozen, unsweetened 1 cup 3 221
Cherries, sweet
Raw 33 cherries 0 500
Frozen, sweetened 1 cup 3 515
Canned, water pack 1 cup 3 325
Citrus
Grapefruit
Raw, pink 1 half 0 156
Canned, light syrup 1 cup 5 328
Kumquat 1 kumquat 1 37.1
Lemon 1 lemon 1 80
Orange 1 orange 0 237
Tangerine 1 tangerine 1 132
Cranberries
Raw 1 cup 1 78
Sauce, canned 1 cup 80 72
Currants
Raw 1 cup 1 308
Dried 1 cup 11 1285
Dates, dried 10 dates 3 541
Figs
Raw 1 fig 1 116
Canned, water pack 1 cup 3 255.1
Dried 1 cup 22 1417
Fruit cocktail, light syrup 1 cup 15 225
Grapes 1 cup 2 176
Kiwi 1 kiwi 4 252
Mangoes 1 mango 4 323
Melons
Cantaloupe 1 cup 14 494
Casaba 1 cup 20 357
Honeydew 1 cup 17 461
Nectarines 1 nectarine 0 288
Papaya 1 cup 4 359
Peaches
Raw 1 peach 0 171
Frozen, sweetened 1 cup 15 325

16
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Canned
Water pack 1 cup 7 242
Light syrup 1 cup 13 244
Dried 1 cup 11 1534
Pears
Raw 1 pear 0 208
Canned
Water pack 1 cup 5 129
Light syrup 1 cup 13 165
Dried, cooked with sugar 1 cup 8 687
Pineapple
Raw 1 cup 2 175
Canned
Water pack 1 cup 3 312
Syrup 1 cup 3 265
Plantains, cooked 1 cup 8 716
Plums
Raw 1 plum 0 114
Canned
Water pack 1 cup 3 314
Light syrup 1 cup 50 233
Prunes
Cooked 1 cup 5 988
Uncooked


1 cup 6 1199
Raisins
Seeded 1 cup 47 1362
Golden seedless 1 cup 20 1232
Rhubarb
Raw 1 cup 5 351
Frozen, cooked with sugar 1 cup 2 230
Watermelon 1 cup 3 186
Grain Products
Barley, pearled, cooked 1 cup 5 145.9
Biscuits, baking powder
Home recipe 1 biscuit 175 33.2
From mix 1 biscuit 221 33.2
Refrigerated dough 1 biscuit 308 30
Bread
Bagel, egg 1 bagel 198 41
Boston brown 1 slice 112 131
Corn, homemade 1 slice 126 42
Cracked wheat 1 slice 108 33.2
French 1 slice 193 30.0

17
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Mixed grain 1 slice 103 55
Pita 1 pita 215 44.9
Rye
Light 1 slice 174 51.1
Pumpernickel 1 slice 173 139
White
Regular (soft) 1 slice 129 28.1
Thin (firm) 1 slice 118 26.1
Whole wheat (firm) 1 slice 159 44.1
Breakfast cereals
Hot, cooked in water
Corn (hominy) grits
Regular 1 cup 0 53
Instant 1 cup 481 35.1
Cream of Wheat
Regular 1 cup 2 42.9
Instant 1 cup 6 48
Quick 1 cup 139 47.21
Mix n' Eat, plain 1 packet, prepared 241 37.8
Farina 1 cup 0 30.0
Oatmeal
Regular 1 cup 2 1313
Instant
Plain 1 packet, prepared 286 99.8
Apple/cinnamon 1 packet, prepared 222 106.9
Bran/raisin 1 packet, prepared 247 236
Spice 1 packet, prepared 28 104
Quick 1 cup 1 131.8
Ready-to-eat cereals
Bran cereals
All-Bran 1/2 cup 481 526
Bran Chex 1/2 cup 228 197
Bran Flakes 1/2 cup 152 124
Cracklin' Oat Bran 1/2 cup 140 159.9
100% Bran 1/2 cup 229 411.8
Raisin Bran 1/2 cup 180 127.9
Cheerios 1/2 cup 123 40.9
Corn cereals
Corn Chex 1/2 cup 136 12.1
Corn Flakes
Regular 1/2 cup 116 10.9
Low Sodium 1/2 cup 1 8.97
Sugar coated 1/2 cup 142 10.9
Sugar Corn Pops

1/2 cup 52 8.97

18
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Granola 1/2 cup 116 195
Kix 1/2 cup 113 14.85
Life 1/2 cup 115 99.1
Product 19 1/2 cup 189 26.1
Rice cereals
Puffed rice
Plain 1 cup 0 15.99
Sugared 1 cup 21 42.9
Rice Chex 1/2 cup 106 14.8
Rice Krispies 1 cup 340 30.0
Special K 1/2 cup 100 17.9
Total 1/2 cup 205 62.0
Trix 1/2 cup 91 12.87
Wheat cereals
Puffed wheat
Plain 1 cup 1 42
Sugared 1 cup 2 131.8
Shredded wheat 1 biscuit 1 76.8
Wheat Chex 1/2 cup 154 86.9
Wheaties 1/2 cup 138 53.8
Wheat germ 1/2 cup 4 255.8
Cakes, Cookies, and Pastry
Breakfast sweets
Coffee cake
Plain 1 slice 310 78
Cinnamon swirl 1 slice 170 24.96
Pecan streusel 1 slice 170 30.0
Danish pastry
Cheese 1 pastry 320 115.8
Cinnamon
Frozen 1 pastry 326 95.9
Refrigerated dough 1 pastry 360 35.1
Fruit 1 pastry 333 109.9
Doughnuts
Cake type 1 doughnut 139 26.9
Yeast type, glazed 1 doughnut 117 33.9
Sweet roll, refrigerated dough
Cinnamon, iced 1 roll 260 19.89
Orange, iced 1 roll 250 14.80
Toaster pastry
Apple spice 1 pastry 190 35.1
Blueberry 1 pastry 210 35.1
Cinnamon 1 pastry 200 35.1
Strawberry

1 pastry 200 35.1

19
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Cakes, from mix
Angel food 1 slice 142 51.87
Devil's food 1 slice 330 170.0
Pound 1 slice 340 64.7
White 1 slice 270 19.89
Yellow 1 slice 280 14.8
Cookies
Brownies, with nuts 1 brownie 50 37.80
Chocolate chip 2 cookies 41 40.95
Fig bar 2 bars 90 81.1
Gingersnaps 4 cookies 79 54.9
Macaroons 2 cookies 12 175.89
Oatmeal
Plain, homemade 2 cookies 90 62.0
Raisin 2 cookies 110 60.0
Peanut butter 2 cookies 113 39
Sandwich type, chocolate 2 cookies 126 8.2
Shortbread 2 cookies 9 10.1
Sugar 2 cookies 218 26.9
Sugar wafer 2 cookies 36 10.9
Vanilla wafer 2 cookies 20 5.85
Cracker
Graham 1 cracker 33 28.1
Rye 1 cracker 19 10.1
Saltines
Regular 1 cracker 37 3.12
Fat free 1 cracker 115 14.8
Low sodium, whole wheat 1 cracker 31 33.2
Muffin, English 1 muffin 358 314
Pancakes
Home recipe 1 pancake 160 33
From mix 1 pancake 160 42.9
Pasta, cooked 1 cup 1 44.1
Pies
Apple 1 slice 207 115.1
Banana cream 1 slice 252 264
Boston cream 1 slice 128 60.8
Blueberry 1 slice 361 88.1
Cherry 1 slice 410 141.9
Chocolate cream 1 slice 273 141.9
Coconut
Cream 1 slice 201 37.8
Custard 1 slice 282 186.0
Lemon meringue 1 slice 223 53.0
Mince 1 slice 604 239.8

20
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Peach 1 slice 361 21.1
Pecan 1 slice 260 145.1
Pumpkin 1 slice 278 207.8
Rice, cooked
Brown 1 cup 10 83.8
White
Regular 1 cup 4 79.9
Parboiled 1 cup 5 65.1
Instant 1 cup 5 7.02
Wild 1 cup 5 166.1
Rolls, dinner
Brown and serve 1 roll 144 24.96
Refrigerated dough 1 roll 415 19.89
Stuffing, prepared from mix 1 cup 1254 125.9
Tortilla
Corn 1 tortilla 53 51.87
Flour 1 tortilla 155 30.0
Taco/tostada shell 1 shell 72 24.96
Waffle, frozen 1 waffle 256 78
Nuts and Dry Beans
Almonds
Salted, oil roasted 1 oz 95 131.8
Hickory smoked, dry roasted 1 oz 121 108.8
Slivered, unsalted 1 oz 0 179
Beans
Baked, canned
Boston style 1 cup 1008 751.9
With pork 1 cup 1048 781
Dry, cooked
Great Northern 1 cup 12 749
Lima 1 cup 29 969
Kidney 1 cup 4 712.9
Navy 1 cup 13 790
Pinto 1 cup 3 799.9
Canned
Kidney 1 cup 833 673
Brazil nuts 1 cup 3 840
Cashews
Oil roasted 1 cup 22 689
Dry roasted 1 cup 22 774
Chestnuts, roasted 1 cup 9 1078
Chickpeas, boiled
Homemade 1 cup 11 476.9
Canned

1 cup 718 413

21
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Filberts (hazelnuts), chopped 1 cup 4 512
Lentils, cooked 1 cup 4 730.9
Peanuts
Dry roasted, salted 1 cup 1187 960
Oil roasted
Salted 1 cup 624 982
Unsalted 1 cup 9 982
Spanish, salted 1 cup 637 1141
Peanut butter
Regular 1 tbsp 77 115.1
Low sodium 1 tbsp 5 109.8
Peas
Blackeye, cooked 1 cup 7 689
Split 1 cup 4 710
Pecans, oil roasted 1 cup 1 395
Pistachios, dry roasted
Natural 1 oz 2 274.97
Red 1 oz 254 253.9
Soybeans
Cooked 1 cup 4 971.9
Curd (tofu) 1 cup 35 597.1
Fermented paste (miso) 1/4 cup 2508 113.1
Fermented cake (tempeh) 1/2 cup 5 304.9
Walnuts, English 1 cup 12 212.2
Soups
Beef broth in cubes 1 cube 864 14.8
Beef noodle
Condensed, with water 1 cup 952 99.1
Dehydrated, with water 1 cup 1041 81.1
Chicken noodle
Condensed, with water 1 cup 1106 54.99
Dehydrated, with water 1 cup 1283 30.0
Chicken rice
Condensed, with water 1 cup 1635 202
Clam chowder, condensed
Manhattan style
With water 1 cup 578 187.9
New England style
With water 1 cup 915 145.9
With milk 1 cup 992 299.9
Minestrone
Condensed, with water



1 cup 911 312.8

22
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Cream of mushroom
Condensed, with water 1 cup 1032 99.8
Condensed, with milk 1 cup 1076 269.9
Low sodium, ready to eat 7.3 oz can 33 92.8
Mushroom
Dehydrated, with water 1 cup 1019 198.9
Pea, green
Condensed, with water 1 cup 988 189.9
Dehydrated, with water 1 cup 1220 237.9
Low sodium 1 cup 33 189.9
Tomato
Condensed, with water 1 cup 871 262.9
Condensed, with milk 1 cup 932 448.9
Dehydrated, with water 1 cup 943 294.8
Vegetable
Condensed, with water 1 cup 822 209
Low sodium 1 cup 38 184.9
Vegetable beef
Condensed, with water 1 cup 960 173.9
Dehydrated, with water 1 cup 1000 NA
Low sodium 1 cup 42 333.8
Snacks
Corn chips 1 oz 164 42.9
Popcorn
Oil popped, salted 1 cup 174 NA
Air popped, unsalted 1 cup 0 NA
Microwave, natural flavor
Regular 1 cup 57 19.89
Light 1 cup 53 NA
Caramel coated 1 cup 72 37.8
Nachos, with cheese 1 serving 816 171.9
Potato chips, salted 10 chips 94 260
Pork rinds
Plain 1 oz 520 35.88
Barbecue 1 oz 755 51.1
Pretzel
Regular twist 1 pretzel 258 21.1
Thin sticks 10 sticks 48 3.12
Tortilla chips
Plain 1 oz 150 56.2
Nacho flavor 1 oz 201 60.8
Sugars and Sweets
Candy
Candy corn 1/4 cup 106 1.95
Caramels 1 oz 64 53.8

23
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Chocolate
Bitter 1 oz 1 235.2
Milk 1 oz 28 108.8
Fudge, chocolate 1 oz 54 42.1
Gum drops 1 oz 10 1.17
Hard 1 oz 9 1.17
Jelly beans 10 beans 3 0
Licorice 1 oz 70 56.9
Marshmallows 1 oz 11 1.95
Mints, uncoated 1 oz 60 1.17
Peanut brittle 1 oz 9 42.9
Taffy 1 piece 13 1.17
Toffee bar 1 bar 92 95.16
Honey 1 tbsp 1 10.9
Jam
Regular 1 tbsp 2 17.9
Low calorie 1 tbsp 17 NA
Jelly
Regular 1 tbsp 3 14
Low calorie 1 tbsp 4 19.9
Syrup
Chocolate flavored
Thin 1 oz 20 106.1
Fudge 1 oz 27 106.9
Corn 1 tbsp 15 1.17
Maple
Regular 1 tbsp 12 1.17
Low calorie 1 tbsp 29 1.17
Molasses
Light 1 tbsp 3 182.9
Blackstrap 1 tbsp 18 585
Sugar
Brown 1 cup 66 756.9
Granulated 1 cup 2 0
Powdered 1 cup 1 3.12
Vegetables, Vegetable Juices and Salads
Artichoke
Fresh, cooked 1 medium 114 425.1
Hearts, frozen 1/2 cup 42 210.9
Asparagus
Fresh, cooked 1 cup 20 287.8
Frozen 1 cup 7 391.9
Canned
Regular 1 cup 903 402.9
Low sodium 1 cup 10 372.1

24
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Beans
Snap green
Fresh, cooked 1 cup 4 372.8
Frozen
Plain 1 cup 18 152
With almonds 1 cup 670 333.8
With butter sauce 1 cup 486 216.1
Canned
Regular 1 cup 339 147
Low sodium 1 cup 3 147.8
Bean sprouts, mung, raw 1 cup 6 154.1
Beets
Fresh, cooked 1 cup 84 532
Canned
Regular 1 cup 479 283.9
Low sodium 1 cup 113 349.1
Harvard 1 cup 397 402.9
Pickled 1 cup 599 336.2
Beet greens, cooked 1 cup 346 1308.1
Broccoli
Raw 1 cup 24 285.9
Cooked 1 cup 40 455.1
Frozen
Regular 1 cup 44 331.9
With butter sauce 1 cup 774 331.9
With cheese sauce 1 cup 976 498
Brussels sprouts
Fresh, cooked 1 cup 34 494
Frozen
Regular 1 cup 36 503.9
With butter sauce 1 cup 592 595.9
Cabbage
Green
Raw 1 cup 16 221
Cooked 1 cup 28 297
Red, raw 1 cup 7 143.9
Carrots
Raw 1 carrot 25 232.8
Frozen
Cut or whole 1 cup 86 230
Canned
Regular 1 cup 352 262.1
Low sodium


1 cup 96 425.9

25
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Cauliflower
Raw 1 cup 15 354.9
Cooked 1 cup 8 400
Frozen
Regular 1 cup 32 249.9
With cheese sauce 1 cup 966 480.1
Celery, raw 1 stalk 35 115.1
Chard, Swiss, cooked 1 cup 313 960.9
Chicory, raw 1 cup 81 755.8
Collard greens
Fresh, cooked 1 cup 21 168.1
Frozen 1 cup 85 427.1
Corn
Fresh, cooked 1 ear 13 191.9
Frozen 1 cup 8 228.2
Canned
Cream style
Regular 1 cup 730 343.9
Low sodium 1 cup 8 343.9
Vacuum pack 1 cup 572 390
Low sodium 1 cup 8 392
Cucumber 1/2 cucumber 3 223.9
Dandelion greens, cooked 1 cup 46 244.1
Eggplant, cooked 1 cup 3 237.9
Endive, raw 1 cup 12 157.9
Kale
Fresh, cooked 1 cup 30 296
Frozen 1 cup 20 416.9
Kohlrabi, cooked 1 cup 34 560.8
Leeks, cooked 1 bulb 12 108
Lettuce
Iceberg 1 cup 5 86.97
Romaine 1 cup 5 161.9
Mushrooms
Raw 1 cup 3 258.9
Canned 2 oz 238 72.2
Mustard greens
Fresh, cooked 1 cup 22 283.1
Frozen 1 cup 38 207.95
Okra, cooked 1 cup 8 515.2
Onions
Mature, chopped 1/2 cup 2 125.9
Green 2 medium 0 26.1
Dehydrated flakes 1 tbsp 1 81.1
Parsley, raw 1 tbsp 2 21.1

26
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Parsnips, cooked 1 cup 16 572.9
Peas, green
Fresh, cooked 1 cup 4 434.1
Frozen
Regular 1 cup 139 269.1
With butter sauce 1 cup 1084 276.1
With cream sauce 1 cup 736 342
Canned
Regular 1 cup 372 294.1
Low sodium 1 cup 3 294.1
Peppers
Hot, raw, chopped 2 tbsp 1 63.96
Sweet, raw or cooked 1 pepper 2 131
Potatoes
Baked or boiled 1 medium 16 843.9
Frozen, french fried 1 cup 123 416.9
Canned 1 potato 91 79.95
Mashed
Homecooked, with salt 1 cup 636 627.9
Instant, prepared 1 cup 491 703.95
Au gratin, homemade 1 cup 1061 969.9
Pumpkin, canned 1 cup 12 505.1
Radishes, raw 4 radishes 4 42.1
Rutabaga, cooked 1 cup 31 488
Salads
Bean
Marinated 1/2 cup 107 63.2
Canned 1/2 cup 403 152.9
Coleslaw 1/2 cup 16 111.9
Green, no dressing 1 1/2 cup 53 356.1
Macaroni 1/2 cup 592 83.9
Potato 1/2 cup 662 317.9
Sauerkraut, canned 1 cup 1560 400.9
Shallots, raw 1 tbsp 1 33.2
Spinach
Raw 1 cup 44 312
Cooked 1 cup 126 838.9
Frozen
Regular 1 cup 176 611
Creamed 1 cup 950 769.9
Canned
Regular



1 cup 746 537.8

27
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Squash
Summer
Fresh, cooked 1 cup 2 345.9
Frozen 1 cup 12 485.9
Canned 1 cup 10 207.9
Winter
Baked, mashed 1 cup 2 895.8
Frozen 1 cup 4 320.2
Sweet potatoes
Baked in skin 1 medium 12 379
Canned
Regular 1 cup 107 625.2
Candied 1 potato 73 198.1
Yam, cooked 1 yam 11 911
Tomatoes
Raw 1 medium 11 273
Cooked 1 cup 26 668.9
Canned
Whole 1 cup 390 528.8
Stewed 1 cup 647 611
Low sodium 1 cup 31 528.8
Sun dried 1 oz 34 489
Tomato paste, canned
Regular 1/2 cup 1035 1221
Low sodium 1/2 cup 86 1221
Tomato sauce, canned
Regular 1 cup 1481 907.9
Low sodium 1 cup 65 NA
Turnip greens
Fresh, cooked 1 cup 42 292.1
Canned 1 cup 650 329.9
Vegetables, mixed
Frozen 1 cup 64 308.1
Canned 1 cup 243 473.9
Vegetable juices
Tomato juice
Regular 1 cup 882 535.9
Low sodium 1 cup 24 535.9
Vegetable juice cocktail
Regular 1 cup 819 512.9
Low sodium



1 cup 58 570.9

28
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Condiments, Fats, and Oils
Condiments
Baking powder
Regular 1 tsp 329 5.1
Low sodium 1 tsp 0 471.1
Baking soda

1 tsp 821 NA
Catsup
Regular 1 tbsp 178 72.2
Low sodium 1 tbsp 90 53.8
Chili powder 1 tsp 26 49.9
Garlic powder 1 tsp 1 30.8
Garlic salt 1 tsp 2050 NA
Horseradish, prepared 1 tbsp 165 44.1
Mustard, prepared
Regular 1 tsp 65 7.02
Low sodium 1 tsp 1 7.02
Olives
Green 4 olives 323 7.02
Mission, ripe 4 olives 77 3.12
Onion powder 1 tsp 1 19.89
Parsley, dried 1 tsp 1 10.92
Pepper, black 1 tsp 1 26.13
Pickles
Dill
Regular 1 pickle 928 129.87
Low sodium 1 pickle 12 74.91
Sweet gherkins
Regular 1 pickle 328 10.92
Low sodium 1 pickle 6 10.92
Relish, sweet 1 tbsp 124 NA
Salt 1 tsp 2132 0
Sauces
Barbecue 1 tbsp 127 26.9
Chili
Regular 1 tbsp 201 56.2
Low sodium 1 tbsp 10 NA
Salsa, green chile 1 oz 111 86.97
Soy
Regular 1 tbsp 1029 31.98
Low sodium 1 tbsp 600 31.98
Tabasco 1 tsp 22 3.12
Tartar 1 tbsp 98 10.9
Teriyaki 1 tbsp 690 40.95
Worcestershire 1 tbsp 147 120.1

29
FOOD PORTION SODIUM
(milligrams)
POTASSIUM
(milligrams)
Vinegar, cider 1 tbsp 0 14.82
Yeast, baker's dry 1 packet 1 140
Fats, oils, and related products
Butter
Regular 1 tbsp 116 3.9
Unsalted 1 tbsp 2 3.12
Whipped 1 tbsp 74 1.95
Margarine, corn
Hard
Regular 1 tbsp 133 5.85
Unsalted 1 tbsp 0 3.9
Soft
Regular 1 tbsp 152 5.10
Diet 1 tbsp 130 NA
Vegetable spray 1 spray 0 0
Vegetable oil (includes corn,
olive, and soybean
1 tbsp 0 0
Salad dressing
Blue cheese 1 tbsp 167 5.85
French
Regular 1 tbsp 214 12.1
Low calorie 1 tbsp 128 12.9
Italian
Bottled
Regular 1 tbsp 116 1.95
Low, calorie 1 tbsp 118 1.95
Dry mix, prepared 1 tbsp 172 5.85
Mayonnaise
Regular 1 tbsp 104 1.17
Low calorie 1 tbsp 44 1.17
Russian
Regular 1 tbsp 133 24.2
Low calorie 1 tbsp 141 26.1
Thousand Island
Regular 1 tbsp 109 17.9
Low calorie 1 tbsp 153 17.2


30

Take Care--Beware

Some fatty foods contain large amounts of salt. Examples include processed pork, bacon, and
corned beef.

Also "fast foods" can contain both salt and fat. At the restaurant, ask that salt not be added to
your meal during cooking. To cut down on how much of these foods you have, try eating smaller
portions. If possible, choose foods that are baked or grilled—and hold the mayo and special
sauces such as barbecue and tartar. These tips are also important for those trying to lose weight.

Sodium in Fast Foods

Food Item Sodium (mg)

Arby’s
Chicken Cordon Bleu, Crispy 1860
Chicken Tenders, 3 970
Curly Fries, Value Size 540
Curly Fries, Small 900
Curly Fries, Medium 1200
Curly Fries, Large 1420
French Dip 'N Swiss Sandwich (with Au Jus) 2140
Ham N’ Cheese Melt 1070
Homestyle Fries, small 720
Mozzarella Sticks, 4 1690
Reuben 1610
Roast Beef Sandwich, Regular 970
Roast Turkey, Ranch, and Bacon 2250
Salad, Side 100
Turkey Classic Sandwich 1150
Sauces, per packet
Buffalo Sauce 720
Honey Mustard Sauce 130
Ranch Sauce 190
Tangy BBQ Sauce 350

Burger King
Alaskan Fish Premium Sandwich 1380
Biscuit, Sausage 1090
Biscuit, Ham Egg and Cheese 1600
BK Bacon Burger 510
BK Double Stacker (Bacon Double Cheeseburger) 820
BK Single Stacker 690
Cheeseburger 710
Chicken Nuggets, 4 piece 360

31
Food Item Sodium (mg)
Chicken Nuggets, 10 piece 890
Chicken Sandwich, Carolina BBQ Tendercrisp 2370
Chicken Sandwich, Classic Chick’n Crisp 860
Chicken Sandwich, Chick’n Crisp, Spicy 820
Chicken Sandwich, Tendercrisp 1560
Chicken Sandwich, Tendergrill 1330
Chicken Strips, 3 piece 1400
Chicken Strips, 5 piece 2340
French Toast Sticks, 3 piece 260
Hamburger 490
Hamburger, Double 520
Salad, Chicken Apple Cranberry, Crispy 1090
Salad, Chicken Apple Cranberry, Grilled 980
Salad, Chicken BBQ 1120
Salad, Chicken BLT Garden Fresh, Crispy 1750
Salad, Chicken BLT Garden Fresh, Grilled 1640
Salad, Chicken Caesar Garden Fresh, Crispy 1760
Salad, Chicken Caesar Garden Fresh, Grilled 1640
Veggie Burger 960
Whopper (No Cheese) 980
Whopper Jr. (No Cheese) 510
Wrap, Chicken Apple and Cranberry Salad 980
Wrap, Chicken BLT Salad 1280
Wrap, Chicken Caesar Salad 1210
Wrap, Honey Mustard Crispy Chicken 990
Wrap, Ranch Crispy Chicken 1060
Dipping Sauce, Barbecue, 1 oz 310
Dipping Sauce, Ranch, 1 oz 230
Dipping Sauce, French Fry, 1 oz 250
Dipping Sauce, Sweet ‘N Sour, 1 oz 55
Croissan'wic, Egg and Cheese 620
Croissan’wich, Ham Egg and Cheese 1030
Croissan’wich, Sausage and Cheese 700
Salad, Fire Grilled Chicken 930
Salad, Side 45

Culver’s
ButterBurger, Bacon Deluxe, Single 950
ButterBurger, Sourdough Melt Single 600
ButterBurger, Wisconsin Swiss Melt, Single 620
ButterBurger (single) “The Original” 440
Butterfly Jumbo Shrimp, 6 piece 2090
Chicken Basket, 2 piece 2665
Chicken Tenders, 4 piece 1720
Chicken Tenders, Buffalo, 4 piece 1840

32
Food Item Sodium (mg)
Chili Cheese Fries 830
Cole Slaw 238
Chocolate Malt 375
Chocolate Shake 225
Concrete Mixer, Cookie Dough 330
Concrete Mixer, Mint Oreo 430
Concrete Mixer, Reeses 475
Concrete Mixer, Snickers 385
Concrete Mixer, Vanilla 275
Cooler, Lemon Ice 7
Smoothie, Lemon Ice 76
Dish of Vanilla Custard 160
Float, Root Beer 120
Fresh Fried Chicken, 8 piece 5720
Fresh Fried Chicken Dinner, 2 piece 3100
Fresh Fried Chicken Dinner, 4 piece 3680
Fries, Small 275
Fries, Medium 385
Grilled Reuben Melt 1900
Sandwich, Flame Roasted Chicken 980
Sandwich, Angus Philly Steak 973
Sandwich, Crispy Chicken 1495
Salad, Caesar with Flame Roasted Chicken 1445
Salad, Cranberry Bacon Bleu with Grilled Chicken 1215
Salad, Side 95
Salad, Garden Fresco 350
Salad, Grilled Chicken with Cashews 690
Shaved Prime Rib 1300
Wisconsin Cheese Curds 1300

Dairy Queen/Brazier
Cheese Curds 1240
Cheeseburger, Original 930
Chicken Sandwich, Crispy 1120
Chicken Sandwich, Grilled 1040
Chicken Strips, 3 piece 960
Chicken Wrap, Crispy 750
Chicken Wrap, Grilled 760
Corn Dog 390
Crispy Fish Sandwich 1060
DQ Ultimate Burger 1390
French Fries, Regular 790
Hamburger, Deluxe 520
Hamburger, Original 680
Hot Dog 750

33
Food Item Sodium (mg)
Iron Grilled Sandwich, Cheese 1040
Iron Grilled Sandwich, Classic Club 1790
Iron Grilled Sandwich, Supreme BLT 1630
Iron Grilled Sandwich, Turkey 1510
Salad, Side 50

Kentucky Fried Chicken
Biscuit 530
Cole Slaw 160
Corn 0
Extra Crispy Breast 1140
Extra Crispy Drumstick 390
Extra Crispy Thigh 760
Extra Crispy Wing 490
Green Beans 260
Mac ‘N Cheese 830
Mashed Potatoes and Gravy 530
Original Recipe Breast 1080
Original Recipe Drumstick 310
Original Recipe Thigh 730
Original Recipe Wing 380
Original Recipe Boneless, Dark 850
Original Recipe Boneless, White 610
Potato Salad 540
Potato Wedges 810
Sauce, Creamy Buffalo 510
Sauce, Creamy Ranch 230
Sauce, Honey BBQ 310
Sauce, Honey Mustard 110
Sauce, Sweet ‘N Sour 95

McDonald’s
Big Mac 970
Biscuit, Sausage 1080
Burrito, Sausage 790
Cheeseburger 680
Cheeseburger, Double 1050
Chicken McNuggets, 4 piece 360
Cinnamon Melt 370
Daily Double 770
Filet-O-Fish 590
Fries, Small 160
Fries, Medium 270
Fries, Large 350
One (1) Ketchup Packet adds 100 mg sodium

34
Food Item Sodium (mg)
Hamburger 480
Hash Brown 310
Hotcakes with Margarine and Syrup 590
McChicken 800
McDouble 850
McGriddle, Sausage 1030
McMuffin, Egg 820
McMuffin, Egg White Delight 800
McMuffin, Sausage 820
McWrap, Chicken and Bacon, Crispy 1490
McWrap, Chicken and Bacon, Grilled 1330
McWrap, Chicken and Ranch, Crispy 1290
McWrap, Chicken and Ranch, Grilled 1130
McWrap, Sweet Chili Chicken, Crispy 1190
McWrap, Sweet Chili Chicken, Grilled 1030
McRib 980
Parfait, Fruit and Yogurt 70
Quarter Pounder with Cheese 1100
Salad, Premium Bacon Ranch, No Chicken 300
Salad, Premium Caesar 180
Salad, Premium Southwest, No Chicken 150
Salad, Premium Southwest, with Grilled Chicken 960
Sandwich, Premium Chicken Classic, Crispy 990
Sandwich, Premium Chicken Classic, Grilled 820
Snack Wrap, Chipotle BBQ, Crispy 720
Snack Wrap, Chipotle BBQ, Grilled 670
Snack Wrap, Honey Mustard, Crispy 700
Snack Wrap, Honey Mustard, Grilled 650
Snack Wrap, Mac 670
Snack Wrap, Ranch, Crispy 750
Snack Wrap, Ranch, Grilled 700

Pizza Hut
Breadsticks, 1 piece 260
Breadstick, with Cheese, 1 piece 400
Cinnamon Sticks, 2 pieces 200
Stuffed Pizza Rollers, 1 piece 630
Dipping Sauce, Marinera, 3 oz 440
Dipping Sauce, Ranch, 1.5 oz 420
Pan Pizza, Cheese, medium (1 slice = 1/8 pizza) 530
Pan Pizza, Pepperoni, medium, (1 slice = 1/8 pizza) 630
Pan Pizza, Super Supreme, medium, (1 slice = 1/8 pizza) 770
Pan Pizza, Veggie Lover’s, medium (1 slice = 1/8 pizza) 500
Personal Pan Pizza, Pepperoni, whole 1530
Personal Pan Pizza, Supreme, whole 1700

35
Food Item Sodium (mg)
Thin'n Crispy Pizza, Cheese, medium, (1 slice = 1/8 pizza) 550
Thin'n Crispy Pizza, Pepperoni, medium, (1 slice = 1/8 pizza) 640
Thin'n Crispy Pizza, Super Supreme, medium, (1 slice = 1/8
pizza)
800
Traditional Hand-Tossed Pizza, Cheese, medium, (1 slice =
1/8 pizza)
440
Traditional Hand-Tossed Pizza, Pepperoni, medium, (1 slice =
1/8 pizza)
540
Traditional Hand-Tossed Pizza, Supreme, medium, (1 slice =
1/8 pizza)
560
Traditional Hand-Tossed Pizza, Veggie Lover’s, medium
(1 slice = 1/8 pizza)
410

Subway
*Note: Sodium-smart bread options at Subway are those that do not
have cheese. Sourdough, Italian, and 9-Grain Wheat bread are <300mg
per 6” serving.
*Note: All values listed below are for subs made with 9-Grain Wheat.

BLT, 6” 650
Sandwich, Black Forest Ham, 6” 800
Sandwich, Meatball Marinara, 6” 920
Sandwich, Roast Beef, 6” 660
Sandwich, Cold Cut Combo, 6” 1030
Sandwich, Tuna, 6” 600
Sandwich, Tuscan Chicken Melt, 6” 1050
Sandwich, Veggie Delite, 6” 280
Sandwich, Turkey Breast, 6” 780
*Note: Above values do not include cheese. Adding cheese to a 6”
sub adds at least 100mg sodium. Swiss cheese is an exception and
adds 30mg sodium per 6” sub.

Salad, Black Forest Ham 600
Salad, BLT with Avocado 410
Salad, Chicken Teriyaki with Spinach 670
Salad, Chipotle Steak and Cheese 1000
Salad, Double Chicken 490
Salad, Oven Roasted Chicken 280
Salad, Roast Beef 460
Salad, Smokehouse BBQ Chicken 690
Salad, Subway Club 780
Salad, Turkey Breast 580
Salad, Turkey Breast and Ham 590
Salad, Turkey and Spinach with Avocado 920
Salad, Veggie Delite 75
Breakfast Menu
Egg Muffin Melt, Egg and Cheese 460
Egg Muffin Melt, Egg Bacon and Cheese 550

36
Food Item Sodium (mg)
Egg Muffin Melt, Steak Egg and Cheese 590
Sunrise Subway Melt 810
3” Flatbread, Bacon Egg and Cheese 560
3” Flatbread, Black Forest Ham Egg and Cheese 580
3” Flatbread, Egg and Cheese 460
3” Flatbread, Steak Egg and Cheese 590
*Note: The muffin and 3” flatbread sandwiches are a sodium-smart
choice compared to 6” sub sandwich bread options for breakfast.
Breakfast subs are not listed.
*Note: To figure out the sodium content of the 9-Grain Wheat 6” sub
version of the breakfast flat bread sandwiches listed above, double
listed values.


Taco Bell
Burrito, Bean 1110
Burrito, Chicken 950
Burrito Supreme, Beef 1190
Burrito Supreme, Chicken 1080
Chalupa, Beef 590
Chalupa, Chicken 530
Chalupa, Steak 500
Cheese Roll-Up 450
Cheese Quesadilla 990
Cinnamon Twists 200
Crunchwrap Supreme 1090
Doritos Locos Taco, Cool Ranch 370
Double Decker Taco 730
Fresco Bean Burrito 1100
Fresco Burrito Supreme, Chicken 1100
Fresco Burrito Supreme, Steak 1080
Fresco Chicken Soft Taco 460
Fresco Crunchy Taco 310
Fresco Grilled Steak Soft Taco 430
Fresco Soft Taco 520
Gordita, Steak Supreme 480
Mexican Pizza 950
Premium Latin Rice 260
Nachos Bellgrande 1260
Taco Salad, Express with Chips 1370
Taco, Soft, Beef 520
Taco, Soft, Chicken 460
Taco, Soft, Grilled Steak 540
Tostada 650
Chips and Guacamole 450
Chips and Pico de Gallo 260


37
Food Item Sodium (mg)



Wendy’s
Hamburgers
Baconator 1890
Baconator, Small 1670
Dave’s Hot ‘N Juicy ¼ lb. Single 1220
Pretzel Bacon Cheeseburger 1110
Junior Bacon Cheeseburger 870
Junior Cheeseburger Deluxe 830
Junior Hamburger 600
Junior Cheeseburger 800
Chicken
Chicken Nuggets, 4 piece 350
Chicken Nuggets, Spicy, 4 piece 500
Chicken Nuggets, 6 piece 520
Chicken Nuggets, Spicy, 6 piece 750
Sandwich, Crispy Chicken 680
Sandwich, Ultimate Chicken Grilled 1000
Sandwich, Homestyle Chicken Fillet 1200
Sauce for Chicken Nuggets, Sweet and Sour, 1 oz 120
Wrap, Crispy Chicken Caesar 970
Wrap, Spicy Chicken Go-Wrap 870
Wrap, Grilled Chicken Go-Wrap 800
Garden Sensations Salads
Salad, Apple Pecan Chicken 1470
Salad, Apple Pecan Chicken, Half Size 770
Salad, Baja Chili 1810
Salad, Baja Chili, Half Size 1090
Salad, Berry Almond Chicken 1130
Salad, Berry Almost Chicken, Half Size 600
Salad, Chicken BLT Cobb 1750
Salad, Chicken BLT Cobb, Half Size 880
Salad, Spicy Chicken Caesar 1570
Salad, Spicy Chicken Caesar, Half Size 880
Fries and Sides
Apple Slices 0
Baked Potato, Bacon Cheese 930
Baked Potatoes, Broccoli Cheese 510
Baked Potato, Sour Cream & Chives 50
Baked Potato, Plain 25
Chili, small 790
Chili Cheese Fries 1050
French Fries, Kids Size or Value Size 240

38
Food Item Sodium (mg)
French Fries, Small 330
French Fries, Medium 440
Frosty, Chocolate Shake, Small 250
Frosty, Original Chocolate, Small 135
Frosty, Strawberry Shake, Small 180
Frosty, Vanilla, Small 135
Salad, Caesar, Side 430
Salad, Side 370


39

Sample Menus

Day 1


Breakfast
2 large rectangles shredded wheat with
1 medium banana
½ cup skim or 1% milk
1 slice toast with
1 teaspoon tub margarine
1 cup coffee with
1 tablespoon skim or 1% milk
Dinner
2 rolls *Autumn stuffed cabbage
½ cup Rice with parsley and
1 teaspoon Tub margarine
1 cup Skim or 1% milk
3 Fig bar Cookie

Lunch—A La Fast Food
1 grilled chicken sandwich
1 tossed salad with
1 tablespoon oil and vinegar dressing
1 low fat yogurt cone
1 cup lemonade

Snack
1 English muffin with
2 teaspoons each tub margarine and jelly

Snack
1 medium orange

Total Nutrients**:

Calories 2, 260
Sodium 2, 220 mg
Total fat 70 g
Saturated fat 20 g
Cholesterol 165 mg

% of calories:
28% from total fat
8% from saturated fat

* Recipe provided
**Values rounded


40

Day 2


Breakfast
1 cup cooked oatmeal
2 tablespoons raisins
½ cup skim or 1% milk
2 slices whole wheat toast with
2 teaspoons tub margarine
6 ounces orange juice
1 cup coffee
1 tablespoon skim or 1% milk

Dinner
1 *baked pork chop made with *hot 'n' spicy
seasoning
½ cup garlic mashed potatoes
½ cup *green-bean sauté
1 dinner roll with
1 teaspoon tub margarine
1 cup skim or 1% milk
1 small slice *apple coffee cake
Snack
1 medium banana


Lunch
1 cup *beef and bean chili
4 whole grain crackers,
1 cup tossed salad with
1 tablespoon low calorie dressing
1 cup skim or 1% milk


Total Nutrients**:

Calories 2,060
Sodium 1,670 mg
Total fat 60 g
Saturated fat 15 g
Cholesterol 180 mg

% of calories
26% from total fat
7 % from saturated fat


* Recipe provided
**Values rounded



41
Recipes

Autumn Stuffed Cabbage
Don’t wait until autumn—these braised, stuffed cabbage leaves will add variety to your menu
year-round.

1 head cabbage
½ pound lean ground beef
½ pound ground turkey
1 small onion, minced
1 slice stale whole wheat bread, crumbled (about 1/3 cup)
¼ cup water
1/8 teaspoon freshly ground black pepper
1 16-ounce can whole tomatoes
1 small onion, sliced
1 cup water
1 medium carrot, sliced
1 tablespoon lemon juice
2 tablespoons brown Sugar
1 tablespoon cornstarch

Preparation:

Rinse and core the cabbage. Carefully remove 10 outer leaves and place in a medium saucepan.
Cover with boiling water. Simmer 5 minutes. Remove and drain cooked cabbage leaves on paper
toweling. Shred ½ cup raw cabbage and set aside. Brown ground beef and turkey and the
minced onion in medium skillet. Drain fat. Place the drained meat mixture, bread crumbs, water,
and pepper in medium mixing bowl. Drain tomatoes, reserving liquid, and add ½ cup tomato
juice from can to meat mixture. Mix well; then place ¼ cup filling on each parboiled, drained
cabbage leaf. Roll up and secure with toothpick. Place folded side down in skillet. Add
tomatoes, water, ½ cup shredded cabbage, sliced onion and carrot. Cover and simmer about 1
hour (or until cabbage is tender), basting occasionally. Remove cabbage rolls to serving platter,
keep warm. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to
vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve
over cabbage rolls.

Makes: 5 servings, 2 rolls each

Nutritional Content per serving
Calories 257
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 54 mg
Sodium 266 mg

42

Beef and Bean Chili
Real Southwest cooking need not be too hot to swallow. Try this version for plenty of flavor.

2 pounds lean stew beef, cut in 1-inch cubes
3 tablespoons vegetable oil
2 cups water
2 cloves garlic, minced
1 large onion, finely chopped
1 tablespoon flour
1 green pepper, chopped
2 pounds fresh tomatoes, seeded and chopped
2 teaspoons chili powder
1 tablespoon oregano
1 teaspoon cumin
2 cups kidney beans, cooked without salt (If using canned beans, drain and rinse well)

Preparation:

Brown meat in a large skillet with 2 tablespoons vegetable oil. Add water. Simmer covered 1
hour. Heat remaining tablespoon of vegetable oil in a small skillet. Add garlic and onion and
cook over low heat until onion is softened. Add to meat mixture. Add flour to meat and cook
for 2 minutes. Add green pepper, tomatoes, chili powder, oregano, cumin, and cooked beans to
meat. Simmer 1- ½ hours. Taste for seasoning.
Makes: 9 Servings

Nutritional Content per serving
Calories 274
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 65 mg
Sodium 158 mg



43
Baked Pork Chops
Spicy and moist—the secret of these chops is in the coating.

6 lean, ½-inch thick center-cut pork chops
1 egg white
1 cup evaporated skim milk
¾ cup cornflake crumbs
¼ cup fine dry bread crumbs
2 tablespoons hot 'n' spicy seasoning (see below)
½ teaspoon salt
Nonstick spray coating

Preparation:

Trim all fat from chops. Beat egg white with evaporated milk. Place chops in milk mixture; let
stand for 5 minutes, turning chops once. Meanwhile, mix together cornflake crumbs, bread
crumbs, hot 'n' spicy seasoning, and salt. Remove chops from milk mixture. Coat thoroughly
with crumb mixture. Spray a 13" x 9" baking pan with nonstick spray coating. Place chops in
pan and bake in 375 degree oven for 20 minutes. Turn chops and bake 15 minutes longer or until
no pink remains.
Note: If desired, substitute skinless boneless chicken, turkey parts, or fish for pork chops and
bake for 20 minutes.
Makes: 6 servings

Nutritional Content per serving
Calories 186
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 31 mg
Sodium 393 mg

Hot 'N' Spicy Seasoning

This’ll spice up your baked pork chops—and other dishes too.

¼ cup paprika
1 teaspoon black pepper
2 tablespoons dried oregano, crushed
½ teaspoon red (cayenne) pepper
2 teaspoons chili powder
½ teaspoon dry mustard

Preparation: Mix together all ingredients. Store in airtight container.
Makes: about 1/3 cup

44

Garlic Mashed Potatoes
Potatoes with a whole new flavoring—a marriage made in heaven.

1 pound (about 2 large) potatoes, peeled and quartered
¾ cups skim milk
2 large cloves garlic, chopped
½ teaspoon white pepper

Preparation:

Cook potatoes, covered, in a small amount of boiling water for 20-25 minutes or until tender.
Remove from heat. Drain and recover. Meanwhile, in a small saucepan over low heat, cook
garlic in milk until garlic is soft, about 30 minutes. Add milk-garlic mixture and white pepper to
potatoes. Beat with an electric mixer on low speed or mash with a potato masher until smooth.

Microwave Directions:

Scrub potatoes, pat dry, and prick with a fork. On a plate, cook potatoes, uncovered, on 100%
(high) power until tender (about 12 minutes), turning potatoes over once. Let stand 5 minutes.
Peel and quarter.

Meanwhile, in a 4-cup glass measuring cup, combine milk and garlic. Cook, uncovered,
on 50% (medium) power until garlic is soft (about 4 minutes).

Continue as directed above.

Makes: 4 servings

Nutritional Content per serving
Calories 141
Total Fat less than 1 g
Saturated Fat less than 1 g
Cholesterol 2 mg
Sodium 70 mg




45


Green-Bean Sauté
Fresh green beans cooked lightly and tossed with parsley.

1 pound fresh green beans, cut in 1-inch pieces
1 tablespoon corn oil
1 large yellow onion, halved lengthwise and thinly sliced
1/8 teaspoon freshly ground black pepper
1 tablespoon fresh parsley, minced

Preparation:

Steam or cook green beans in boiling water to cover for 10-12 minutes, or until barely fork
tender. Drain well. Heat oil in large skillet. Sauté onion until golden. Stir in green beans, and
pepper. Heat through. Toss with parsley before serving.

Makes: 4 servings

Nutritional Content per serving
Calories 64
Total Fat 4 g
Saturated Fat less than 1 g
Cholesterol 0 mg
Sodium 15 mg


46
Apple Coffee Cake
Chunks of tart apples and heaps of raisins and pecans make this cake sublime.

5 cups tart apples, finely chopped
1 cup sugar
1 cup dark raisins
½ cup pecans, chopped
¼ cup corn oil
2 teaspoons vanilla
1 egg, beaten
2-1/2cups sifted all-purpose flour
1-1/2 teaspoons baking soda
2 teaspoons ground cinnamon

Preparation:

Preheat oven to 350 degrees. Lightly oil a 13" x 9" x 2" pan.

In large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30
minutes. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple
mixture about a third at a time, just enough to moisten dry ingredients. Turn batter into pan.
Bake 35-40 minutes.
Cool cake slightly before serving.

Makes: 20 servings

Nutritional Content per serving
Calories 188
Total Fat 5 g
Saturated Fat less than 1 g
Cholesterol 11 mg
Sodium 68

These heart health recipes are from "Down Home Healthy, Family Recipes of Black American
Chefs," developed by the National Cancer Institute, National Heart, Lung, and Blood Institute,
and Project Lean of the American Dietetic Association.

47

References

Food Processor, Nutrient Analysis Computer Program, 2010.
Bristol Myers Squibb Company, Living with less salt, 1994
www.culvers.com, Nutritional Guide, 2009
www.mcdonalds.com, Nutrition Information
Arby’s Nutrition Guide, March 2010
Wendy’s Nutrition Guide, 2010
www.tacobell.com, 2010 Nutrition Information
www.subway.com, 2009 Nutrition Information
www.kfc.com/nutrition guide, April 2010
www.pizzahut.com, Nutrition, April 2010
www.bk.com Nutritional Download, May 2010
www.hardees.com, Nutrition Guide, April 2009
www.dairyQueen.com.Nutrition Facts for Food and Treats, 2009