 |
| |
 |
| |
 |
| |
 |
COLLECTIVE
WIZDOM.COM
Real People (Sometimes Real
Names) Share Real Health
and Life Stories
WIZDOM.COM
Real People (Sometimes Real
Names) Share Real Health
and Life Stories
| THE BEST MEDICINEf- LAUGH! FIRST DOSE There are always two ways to look at everything, I guess. My wife and I were sitting at a table at my high school reunion last October, and I kept staring at a drunken lady swigging her drink as she sat alone at a nearby table. My wife noticed me staring and asked me, "Do you know her?". "Yes", I sighed, "She's my old girlfriend. I understand she took to drinking right after we split up those many years ago, and I hear she hasn't been sober since." "My God!" says my wife, "Who would think a person could go on celebrating that long?" Got a Joke? E-mail it to us: frontpage@collectivewizdom .com |
| THE BEST MEDICINE- LAUGH! SECOND DOSE Last night, my friend and I were sitting in the living room and I said to her, "I never want to live in a vegetative state, dependent on some machine and fluids from a bottle. If that ever happens, just pull the plug." She got up, unplugged the TV, and threw out my wine |
BRAIN HEALTH >CROSSWORD PUZZLES >LEARNING >MEMORY LOSS DIETS AND FITNESS HOW MUCH IS TOO MUCH SALT Onions Prevent Heart Disease Anti-Aging Creams YOUR WAIST LINE MATTERS FAT--IT'S ALIVE! >VEGETARIAN RECIPES CURRENT BLOGS MY HEART ATTACK CANCER SURVIVORS WEIGHT LOSS STORIES MONEY AND BUDGET RETIRING OVERSEAS RESOURCES AMERICAN HEART ASSOCIATION |
BAKING INGREDIENTS
• Phyllo dough (fillo), 1 sheet - 92
• Puff pastry, 1/6 sheet - 200
• Puff pastry shell - 1 shell - 230
• Pastry Filling
• Almond paste, 1 oz BAKING,
sodium content in mg
• Baking chocolate
• Semi-sweet, 1 oz - 0
• Sweet, 1 oz - 0
• Unsweetened, 1 oz - 7
• White, 1 oz - 30
• Baking chocolate chips
• Chocolate, semi-sweet, 1 oz - 0
• Butterscotch, 1 oz - 30
• White, 1 oz - 40
• Peanut butter, 1 oz - 70
• Breadcrumbs
• Breadcrumbs, plain, 1/4 cup - 233
• Breadcrumbs, seasoned, 1/4 cup -
795
• Cracker meal, 1/4 cup - 8
• Cookie crumbs, 1/4 cup - 110
• Graham cracker crumbs, 1/4 cup -
200
• Cocoa Powder
• Cocoa powder, unsweetened, 2
tablespoons - 2
• Coconut
• Coconut milk, 1/4 cup - 7
• Shredded, unsweetened, 1 oz - 10
• Shredded, sweetened, 1 oz - 74
• Cornmeal
• Cornmeal, degermed, enriched,
yellow, 1 cup - 4
• Cornmeal, self-rising, degermed,
enriched, yellow, 1 cup - 1,860
• Cornmeal, whole grain, yellow, 1
cup - 43
• Cornstarch, 1 Tablespoon - 1
• Flour
• All-purpose flour, 1 cup - 3
• Self-rising flour, 1 cup - 155
• Cake flour, 1 cup - 0
• Potato flour, 1 cup - 88
• Rice flour, white, 1 cup - 0
• Rice flour, brown, 1 cup - 13
• Rye flour, dark, 1 cup - 1
• Rye flour, light, 1 cup - 2
• Soy flour, 1 cup - 11
• Wheat flour, whole grain, 1 cup - 6
• Leavening Agents
• Baking powder, 1 teaspoon - 488
• Baking soda, 1 teaspoon - 1,259
• Cream of tartar, 1 teaspoon - 2
• Yeast, bakers, dry, 1 Tablespoon -
0
• Milk, Milk Substitutes - Canned
and Powdered
• Buttermilk, powdered, 1
Tablespoon - 41
• Condensed milk, sweetened,
canned, 1/2 cup - 194
• Evaporated milk, canned, 1/2 cup
- 133
• Marzipan, 1 oz - 5
• Fruit filling, all, average 1 oz - 20
• Poppyseed, 1 oz - 30
• Pie Crusts
• Cookie crumb crust, chocolate,
1/8 - 188
• Cookie crumb crust, vanilla, 1/8 -
113
• Flour crust, frozen, 1/8 - 105
• Flour crust from mix, 1/8 - 146
• Graham cracker crust, 1/8 - 168
• Pie Filling
• Apple pie filling, 4 oz - 50
• Blueberry pie filling, 4 oz - 68
• Cherry pie filling, 4 oz - 20
• Cream pie fillings, banana,
chocolate, coconut, 4 oz average -
285
• Lemon pie filling, 4 oz - 180
• Evaporated milk, canned, skim,
1/2 cup - 147
• Goatmilk, powdered, 1 Tablespoon
- 58
• Goatmilk, canned, 1/2 cup - 120
• Milk, powdered, non-fat, 1
Tablespoon - 23
• Pastry Dough - 3
• Mincemeat pie filling, 4 oz - 250
• Peach pie filling, 4 oz - 23
• Pumpkin pie filling, 4 oz - 280
• Raspberry pie filling, 4 oz - 68
• Sugar substitutes
• Sugar substitutes, all, 1 teaspoon
- 0
• Sweeteners
• Corn syrup, dark, 1/4 cup - 127
• Corn syrup, light, 1/4 cup - 99
• Fruit sweetener, 1/4 cup - 10
• Honey, 1/4 cup - 3
• Molasses, 1/4 cup - 30
• Rice syrup, brown, 1/4 cup - 5
• Sugar, brown, 1/4 cup - 22
• Sugar, granulated, 1/4 cup - 1
• Sugar, powdered, 1/4 cup - 0
BEVERAGES, sodium content in mg
• Alcoholic
• Beer, regular, 12 fl oz - 18
• Beer, light, 12 fl oz - 11
• Champagne, 3.5 oz - 8
• Creme de menthe, 1 fl oz - 2
• Daiquiri, canned, 1 fl oz - 12
• Gin, 1 fl oz - 0
• Pina colada, canned, 1 fl oz - 23
• Rum, 1 fl oz - 0
• Tequila sunrise, canned, 1 fl oz -
18
• Vodka, 1 fl oz - 0
• Whiskey, 1 fl oz - 0
• Whiskey sour, canned, 1 fl oz - 14
• Wine, table, all, 3.5 fl oz - 8
• Wine, dessert, 3.5 fl oz - 9
• Wine, cooking, 1 fl oz - 190
• Coffee
• Coffee, brewed from grounds, tap
water, 6 fl oz - 4
• Coffee, instant, tap water, 6 fl oz -
4
• Espresso, restaurant prepared, 2
fl oz - 8
• Soft drinks, 8 oz, these numbers
are based on 8 oz, so check how
many ounces in the can or bottle
• Coca Cola classic and caffeine free
- 35
• Diet Coke - 35
• Coca Cola, Vanilla Coke - 35
• Dr Pepper - 35
• Fresca - 35
• Ginger Ale - 35
• Green River - 15
• Mountain Dew - 50
• Mountain Dew diet - 38
• Mountain Dew Code Red - 110
• Pepsi - 35
• Diet Pepsi - 35
• Pepsi, caffeine free - 25
• 7-Up - 50
• Sierra Mist - 35
• Sierra Mist, diet - 35
• Slice - 35
• Sprite - 45
• Tonic - 35
• Tea
• Tea, brewed with tap water, 6 fl
oz - 5
• Tea, herb, chamomile, brewed, 6 fl
oz - 2
• Tea, other herb teas, 6 fl oz - 2
• Tea, instant, sweetened with
saccharin, lemon, 6 fl oz - 18
BREAD PRODUCTS, sodium content
in mg
• Bagels, medium, 2.5 oz
• Cinnamon Raisin bagel - 338
• Egg bagel - 530
• Oat bran bagel - 532
• Plain bagel - 561
• Plain bagel, mini, 1 oz - 139
• Plain bagel, large, 3.9 oz - 700
• Bread, 1 oz slice
• Crumbs, dry, seasoned, 1 cup -
2111
• Croissant, plain - 212
• Egg bread, 1/2" slice - 197
• Foccacia - 308
• French bread - 173
• French roll - 173
• Kaiser roll - 154
• Mixed grain bread - 138
• Oat bran bread - 115
• Oat bran, reduced calorie - 100
• Oatmeal bread - 170
• Pita (pocket) bread, whole wheat,
4" diameter - 149
• Pita (pocket) bread, whole wheat,
6.5" diameter - 340
• Protein (gluten) bread - 155
• Pumpernickel bread - 190
• Raisin Bread - 111
• Rice bran bread - 125
• Rye bread - 187
• Rye, reduced calorie - 115
• Sourdough bread - 173
• Wheat bread - 148
• Wheat, cracked wheat bread - 153
• Wheat, reduced calorie - 145
• White bread - 153
• White, reduced calorie - 128
• Cake type
• Banana bread, from recipe with
margarine, 1 slice - 181
• Cornbread, dry mix, prepared, 1
piece - 467
• Doughnuts, cake-type, plain, old-
fashioned, 1 medium - 257
• Doughnuts, cake-type, plain, old-
fashioned, 1 doughnut hole - 76
• Doughnuts, yeast-leavened,
glazed, enriched, 1 medium - 205
• Doughnuts, yeast-leavened,
glazed, enriched, 1 doughnut whole -
44
• English Muffins
• Cinnamon raisin, 2 oz - 255
• Granola, 2.4 oz - 275
• Mixed grain, 2.4 oz - 275
• Plain, 2 oz - 290
• Wheat, cracked, 1 slice - 135
• Whole wheat, 2.4 oz - 420
• Muffins
• Blueberry, commercially prepared,
1 muffin - 255
• Blueberry, from recipe with 2%
milk, 1 muffin - 251
• Corn muffin, commercially
prepared, 1 muffin - 297
• Corn muffin, dry mix, prepared, 1
muffin - 398
• Oat bran, 1 muffin - 224
BREAKFAST FOODS, sodium content
in mg
• Cereal
• All-Bran, 1 cup - 146
• Apple Jacks, 1 cup - 143
• Basic 4, 1 cup, 316
• Cap'n Crunch, 1 cup - 269
• Cap'n Crunch with Crunchberries,
1 cup - 243
• Cap'n Crunch Peanut Butter
Crunch, 1 cup - 249
• Cheerios, 1 cup - 213
• Cheerios, Apple Cinnamon, 1 cup -
160
• Cheerios, Honey Nut, 1 cup - 269
• Chex, Corn, 1 cup - 288
• Chex, Honey Nut, 1 cup - 299
• Chex, Rice, 1 cup - 234
• Chex, Wheat, 1 cup - 267
• Cinnamon Toast Crunch, 1 cup -
275
• Cocoa Crispies, 1 cup - 263
• Cocoa Puffs, 1 cup - 171
• Corn Flakes, Kellogg, 1 cup - 202
• Corn Pops, 1 cup - 120
• Cream of Wheat, regular, cooked
without salt - 146
• Cream of Wheat, quick, without
salt - 139
• Cream of Wheat, mix and eat, 1
packet - 241
• Crispix, 1 cup - 210
• Froot Loops, 1 cup - 150
• Frosted Flake, Kellogg, 1 cup - 197
• Frosted Mini-Wheats, 1 cup - 4
• Golden Grahams, 1 cup - 359
• Granola with raisins, Quaker, 1
cup - 238
• Grits, corn, cooked without salt, 1
cup - 5
• Honey Nut Clusters, 1 cup - 249
• Kix, 1 cup - 200
• Kix, Berry Berry, 1 cup - 178
• Life, Quaker, 1 cup - 219
• Life, Cinnamon, Quaker, 1 cup -
204
• Lucky Charms, 1 cup - 203
• Malt-O-Meal, plain and chocolate,
1 cup - 2
• Oats, instant, plain, 1 packet - 80
• Oats, regular and quick, cooked
without salt - 2
• Oatmeal, instant, Quaker, maple &
brown sugar, 1 packet - 253
• Oatmeal, instant, Quaker, apples
& cinnamon, 1 packet - 165
• Product 19, 1 cup - 207
• Puffed Rice, 1 cup - 0
• Puffed Wheat, 1 cup - 0
• Raisin Bran, Kellogg, 1 cup - 362
• Raisin Nut Bran, 1 cup - 250
• Reese's Puffs, 1 cup - 223
• Rice Krispies, 1 cup - 255
• Shredded Wheat, 2 biscuits - 3
• Special K, 1 cup - 224
• Total, 1 cup - 157
• Total, Raisin Bran, 1 cup - 239
• Total, Whole Grains, 1 cup 256
• Trix, 1 cup - 194
• Wheat Bran Flakes, Kellogg, 1 cup
- 202
• Wheatena, 1 cup - 5
• Wheaties, 1 cup - 218
• Wheaties, Frosted, 1 cup - 272
CONDIMENTS, sodium content in mg
• Capers, 1 Tablespoon - 255
• Cranberry sauce, whole or jellied,
1/4 cup - 10
• Cranberry/orange relish, 1/4 cup
- 22
• Fruit butter, 1 Tablespoon - 10
• Horseradish - 1 teaspoon - 50
• Jam or jelly, 1 Tablespoon - 6
• Ketchup, 1 Tablespoon - 178
• Mayonnaise, 1 Tablespoon - 80
• Mayonnaise, light, 1 Tablespoon -
120
• Mayonnaise, fat free, 1
Tablespoon - 120
• Mayonnaise-type salad dressing, 1
Tablespoon - 100
• Mayonnaise-type salad dressing,
light, 1 Tablespoon - 130
• Mustard, yellow, 1 teaspoon - 56
• Mustard, dijon, 1 teaspoon - 120
• Olives, black, 0.5 oz - 115
• Peanut butter, 2 Tablespoons -
150
• Pickle relish, sweet, 1 Tablespoon
- 125
• Pickle relish, hamburger, 1
Tablespoon - 180
• Pickle relish, dill, 1 Tablespoon -
240
• Pickles, bread and butter, 1 oz -
106
• Pickles, dill, 1 oz - 359
• Pickles, sweet, 1 oz - 263
DAIRY PRODUCTS, sodium content
in mg
• Butter, 1 Tablespoon - 117
• Butter, unsalted, 1 Tablespoon - 2
• Butter spray, 2 sprays - 5
• Butter, whipped, 1 Tablespoon - 55
• Margarine, 1 Tablespoon - 105
• Margarine, unsalted, 1 Tablespoon
- 0
• Cheese, 1 oz
• American processed, sliced - 406
• Anejo - 321
• Asadero - 186
• Asiago - 400
• Blue - 396
• Brick - 159
• Brie - 178
• Camembert - 239
• Cheddar - 176
• Chihuahua - 175
• Colby - 171
• Cottage cheese, 4 oz - 430
• Cottage cheese, low fat, 4 oz - 360
• Cottage cheese, fat free, 4 oz -
380
• Edam - 274
• Feta - 316
• Fortina - 227
• Goat - 104
• Gorgonzola - 350
• Gouda - 232
• Gruyere - 95
• Havarti - 214
• Limburger - 227
• Monterey jack - 152
• Mozzarella - 118
• Mozzarella, part skim - 150
• Muenster - 178
• Parmesan - 454
• Processed, boxed - 410
• Processed spread, jar - 490
• Provolone - 248
• Ricotta, 1/4 cup - 52
• Ricotta, part skim, 1/4 cup - 78
• Romano - 340
• Roquefort - 513
• Stilton - 220
• Swiss - 74
• Cream cheese, 2 Tablespoons
• Cream cheese - 84
• Cream cheese, light - 150
• Cream cheese, fat free - 135
• Eggs, in mg
• Egg, whole, small, 1 - 47
• Egg, whole, medium, 1 - 55
• Egg, whole, large, 1 - 63
• Egg, white, large, 1 - 55
• Egg, yolk, large, 1 - 12
• Egg substitute, 1/4 cup (1 egg) -
115
• Milk Products, 1 cup
• Milk, whole - 120
• Milk, 2% - 122
• Milk, 1% - 123
• Milk, non-fat - 127
• Buttermilk - 157
• Chocolate milk, ready to drink -
150
• Eggnog, prepared - 138
• Goat milk - 122
• Half & half, 1 tablespoon - 6
• Rice milk - 70
• Soy milk - 85
• Whipping cream, heavy, 1
Tablespoon - 6
• Whipping cream, light, 1
Tablespoon - 5
• Sour Cream, 2 Tablespoons
• Sour cream, regular - 15
• Sour cream, reduced fat - 25
• Sour cream, fat free - 40
• Yogurt, 8 oz
• Yogurt, whole milk, plain - 114
• Yogurt, low fat - 172
• Yogurt, fat free - 187
• Yogurt, low fat, fruit flavored -
143
• DESSERTS, sodium content in mg
• Cake
• Angelfood, commercially
prepared, 1 piece - 210
• Angelfood, dry mix, prepared, 1
piece - 255
• Boston cream pie, commercially
prepared, 1 piece - 132
• Chocolate w/chocolate frosting,
commercially prepared, 1 piece - 214
• Chocolate without frosting,
prepared from recipe, 1 piece - 299
• Fruitcake, commercially prepared,
1 piece - 116
• Gingerbread, prepared from
recipe, 1 piece - 242
• Pineapple upside-down, prepared
from recipe, 1 piece - 367
• Pound cake, butter, commercially
prepared, 1 piece - 111
• Pound cake, commercially
prepared, fat-free, 1 piece - 95
• Shortcake, biscuit type, recipe, 1
piece - 329
• Snack cake, creme-filled,
chocolate w/frosting, 1 cupcake -
213
• Snack cake, creme filled, sponge,
1 cake - 155
• White cake w/coconut frosting,
recipe, 1 piece - 318
• White cake without frosting,
recipe, 1 piece - 242
• Yellow cake w/chocolate frosting,
commercially prepared, 1 piece - 216
• Yellow cake w/vanilla frosting,
commercially prepared, 1 piece - 220
• Candy
• Caramels, 1 piece - 25
• Caramels, chocolate flavor roll, 1
piece - 3
• Carob, 1 oz - 30
• Fudge, chocolate, recipe, with and
without nuts, 1 piece - 8
• Fudge, vanilla, recipe, with and
without nuts, 1 piece - 7
• Gumdrops, 1 medium - 2
• Gummy bears, 10 pieces - 10
• Gummyworms, 10 pieces - 33
• Jellybeans, 10 large - 14
• Kit Kat wafer bar, 1.5 oz bar - 23
• M&M's plain, 10 pieces - 4
• M&M's peanut, 10 pieces - 10
• Milky Way bar, 2.15 oz bar - 146
• Snickers bar, 2 oz bar - 130
• Starburst fruit chews, 1 piece - 3
FISH AND SHELLFISH (3 oz raw, not
processed), sodium content in mg
• Anchovy - 87
• Bass - 58
• Catfish - 51
• Caviar - 1,871
• Clams - 31
• Cod - 59
• Crab - 619
• Flounder - 66
• Halibut - 46
• Herring - 57
• Lobster - 179
• Oysters - 62
• Perch, Atlantic - 67
• Perch, Pacific - 54
• Red Snapper - 57
• Salmon, Atlantic - 63
• Salmon, chinook - 38
• Salmon, coho - 41
• Scallops, 217
• Shrimp - 119
• Sole - 66
• Swordfish - 46
• Trout, brook - 40
• Trout, rainbow - 69
• Tuna, albacore - 34
• Tuna, yellowfin - 31
FRUIT, dried (1 oz), sodium content
in mg
• Apples - 25
• Apricots - 3
• Dates - 1
• Figs - 3
• Pears - 2
• Prunes, pitted - 1
• Raisins, seedless - 3
FRUIT, fresh, sodium content in mg
• Apples, 1 medium - 0
• Apricots, 1 medium - negligible
• Asian pear - 0
• Avocados, 1/2 medium - 10
• Bananas, 1 medium - 1
• Blackberries - 0
• Blueberries, 1/2 cup - 4
• Canteloupe, 1/8 of melon - 5
• Casaba melon, 1/10 of fruit - 20
• Cherries, sweet - 0
• Cherries, sour, 1 cup - 5
• Crabapple - 1
• Cranberries, 1 cup - 1
• Figs, 1 medium - 1
• Gooseberry - 1
• Grapefruit - 9
• Grapes, 1 cup - 2
• Guavas, 1 medium - 2
• Honeydew Melon, 1/2 medium - 7
• Kiwi fruit, 1 - 3
• Kumquats, 1 medium - 1
• Lemons, 1 medium - 1
• Limes, 1 medium - 1
• Litchi, 1 fruit - 1
• Mangos, 1 medium - 2
• Nectarines - 0
• Oranges - 0
• Passion fruit, 1 fruit - 5
• Papayas, 1 medium - 9
• Peaches - 0
• Pears - 0
• Persimmons, 1 medium - 1
• Pineapples, chopped, 1 cup - 2
• Plaintain, 1 cup sliced - 6
• Plums - 0
• Pomegranates, 1 medium - 5
• Quince, 1 medium - 4
• Raspberries - 0
• Rhubarb, 1 stalk - 2
• Strawberries, 1/2 cup - 1
• Tamarind, 1 fruit - 1
• Tangerines, 1 medium - 1
• Tomatoes, medium - 4
• Watermelon, cubed, 1 cup - 3
HERBS, SPICES, SEASONINGS (1
tsp, dried), sodium content in mg
• Allspice, ground - 2
• Anise seed - negligible
• Basil - 1
• Bay leaf - negligible
• Caraway seed - negligible
• Celery seed - 4
• Chili powder - 26
• Cinnamon, ground - 1
• Cloves, ground - 5
• Coriander seed - 1
• Cumin seed - 3
• Curry powder - 1
• Dill weed - 2
• Fennel seed - 2
• Garlic powder - 1
• Ginger, ground - 1
• Mace, ground - 1
• Marjoram - negligible
• MSG - 492
• Mustard seed - negligible
• Nutmeg, ground - negligible
• Onion powder - 1
• Oregano - negligible
• Paprika - 1
• Parsley - 2
• Pepper, black - 1
• Pepper, cayenne - 7
• Pepper, white - negligible
• Rosemary - 1
• Saffron - 1
• Sage - negligible
• Salt - 2,325
• Sugar - negligible
• Tarragon - 1
• Thyme - 1
• Turmeric, ground - 1
• Vanilla extract - 0
• Vinegar - negligible
MEATS AND POULTRY (3 oz raw,
unprocessed), sodium content in mg
• Beef
• Chuck - 65
• Flank - 60
• Kidney - 53
• Liver - 62
• Porterhouse - 47
• Rib Roast - 45
• Round Steak - 44
• Rump - 64
• Sirloin - 44
• T-bone - 47
• Chicken, meat only
• Breast - 58
• Dark meat, roasted - 79
• White meat, roasted - 43
• Duck
• Duck, meat only - 64
• Hot Dogs - 600-800, varies by
brand
• Lamb
• Leg - 50
• Loin - 49
• Rib - 47
• Shoulder - 55
• Pork
• Bacon - 621
• Blade - 60
• Canadian Bacon - 1,197
• Ham, cured, canned - 837
• Ham, fresh, lean part only - 61
• Leg - 47
• Loin - 54
• Sirloin - 37
• Spareribs - 65
• Tenderloin - 42
• Quail - 43
• Rabbit - 37
• Sausage - 600-900, varies by
brand
• Squab - 43
• Turkey, meat only
• Breast - 51
• Dark meat, roasted - 67
• White meat, roasted - 54
• Veal
• Breast - 55
• Chuck - 58
• Flank - 49
• Loin - 57
• Round - 58
• Venison - 77
NUTS, unsalted (1/4 cup) sodium
content in mg
• Almonds, raw - 4
• Brazil nuts, raw - 1
• Cashews, dry roasted - 6
• Coconut, dried - 4
• Hazelnuts, raw - 1
• Macadamia, dry roasted - 2
• Peanuts, dry roasted - 6
• Pecans, raw - negligible
• Pine nuts, raw - 2
• Pistachio, dry roasted - 2
• Walnuts, raw - negligible
SALADS, sodium content in mg
• Salad Dressings, 2 Tablespoons
• Blue cheese - 328
• Buttermilk, mix - 250
• Caesar - 290
• Caesar, fat free - 330
• French - 438
• French, low fat - 252
• Italian - 231
• Italian, fat free - 430
• Italian, low fat - 236
• Italian, mix - 300
• Italian, zesty - 510
• Ranch - 287
• Ranch, fat free - 350
• Ranch, lite - 300
• Ranch, mix - 210
• Roquefort - 328
• Russian - 260
• Thousand Island - 224
• Thousand Island, low fat - 300
• Vinegar and oil - 0
• Salad Toppings
• Bacon bits, 1 Tablespoon - 220
• Croutons, plain, 0.5 oz - 100
• Croutons, seasoned, 0.5 oz - 175
• SAUCES, sodium content in mg
• Gravy
• Au Jus, canned, 1/4 cup - 30
• Au Jus, mix, 1 teaspoon - 348
• Beef gravy, canned, 1/4 cup - 326
• Brown gravy, mix, 1/4 cup - 291
• Chicken gravy, canned, 1/4 cup -
343
• Chicken gravy, mix, 1/4 cup - 332
• Mushroom gravy, canned, 1/4 cup
- 340
• Mushroom gravy, mix, 1/4 cup -
350
• Onion gravy, mix, 1/4 cup - 251
• Turkey gravy, canned, 1/4 cup -
344
• Turkey gravy, mix, 1/4 cup - 307
• Pasta Sauce
• Alfredo, 1/2 cup - 1,080
• Cheese, 1/2 cup - 650
• Marinara, ready to eat, 1/2 cup -
515
• Pesto, basil, 1/4 cup - 730
• Pesto, sun dried tomato, 1/4 cup -
710
• Spaghetti sauce, mix, 1/2 cup -
848
• Sauces
• Barbecue, grilling, 2 Tablespoons -
416
• Bean, 1 Tablespoon - 475
• Bearnaise, 1 teaspoon
• Cheese, ready to serve, 1/4 cup -
522
• Cheese, mix, 1/4 cup - 897
• Chili/garlic sauce, 1 teaspoon -
155
• Clam, red, 1/2 cup - 350
• Clam, white, 1/2 cup - 510
• Cocktail, 1 Tablespoon - 210
• Curry, 2 Tablespoons - 144
• Curry, mix with milk, 2
Tablespoons - 155
• Enchilada, 1/4 cup - 310
• Hoisin, 1 Tablespoon - 258
• Hollandaise, mix, 1 teaspoon - 170
• Hot sauce, 1 teaspoon - 124
• Oyster, 1 Tablespoon - 675
• Peanut, 1 Tablespoon - 240
• Pizza, ready to eat, 1/4 cup - 410
• Plum, 1 Tablespoon - 140
• Salsa, 2 Tablespoons - 139
• Sloppy Joe, canned, 1/4 cup - 360
• Soy sauce, 1 Tablespoon - 914
• Soy sauce, light, 1 Tablespoon -
660
• Steak, 1 Tablespoon - 262
• Stir-fry, 1 Tablespoon - 570
• Sweet and sour, 1 Tablespoon -
130
• Tartar, 1 Tablespoon - 130
• Teriyaki, 1 Tablespoon - 690
• Teriyaki, light, 1 Tablespoon - 260
• Worchestershire, 1 teaspoon - 55
SNACKS, sodium content in mg
• Beef jerky, 1 large piece - 438
• Chex mix, 2/3 cup - 288
• Corn-based, extruded, chips, plain,
1 oz - 179
• Corn-based, extruded, chips, bbq
flavor, 1 oz - 216
• Corn-based, puffs or twists,
cheese flavor, 1 oz - 298
• Fruit leather, rolls, 1 large - 67
• Popcorn, air popped, 1 cup - 0
• Popcorn, oil popped, 1 cup - 97
• Pork skins, plain, 1 oz - 521
SOUPS, STEWS, and CHILI, sodium
content in mg
• Bouillon and Broth, 1 cup
• Beef bouillon - 864
• Beef broth - 782
• Chicken bouillon - 1,152
• Chicken broth - 763
• Chicken broth, reduced sodium -
450
• Vegetable bouillon - 980
• Chili, 1 cup
• Chili mix - 460
• Chili with beans, 1,337
• Chili witout beans 1,150
• Soup, 1 cup
• Beef stew - 1,250
• Black bean - 1,198
• Chicken noodle - 1,160
• Chicken with rice - 815
• Chicken gumbo - 954
• Clam chowder, manhattan - 578
• Clam chowder, New England - 992
• Cream of celery - 949
• Cream of chicken - 986
• Cream of mushroom - 918
• Cream of potato - 1,000
• Minestrone - 864
• Onion - 1,053
• Oyster stew - 1,041
• Split pea with ham - 965
• Tomato - 744
• Vegetable - 791
VEGETABLES, canned, sodium
content in mg
• Artichoke (1/2 cup)
• Artichoke hearts - 420
• Artichoke hearts, marinated - 320
• Asparagus, (1/2 cup)
• Asparagus - 346
• Beans and legumes (1/2 cup)
• Baked beans - 504
• Black beans - 480
• Butter beans (lima beans) - 405
• Cannellini (white beans) - 270
• Chickpeas (garbanzo beans) - 359
• Fava beans - 250
• Garbanzo beans (chickpeas) - 359
• Great Northern beans - 300
• Green beans - 311
• Kidney beans (red beans) - 444
• Lentils - 236
• Lima beans - 405
• Navy beans - 587
• Pinto beans - 353
• Pork & beans - 557
• Red beans (kidney beans) - 444
• Soybeans - 204
• Wax beans - 360
• White beans (cannellini) - 270
• Beets (1/2 cup)
• Beets - 310
• Carrots (1/2 cup)
• Carrots - 300
• Corn (1/2 cup)
• Whole kernel corn - 273
• Whole kernel corn, 50% less
sodium - 176
• Green beans (1/2 cup)
• Green beans - 311
• Green beans, 50% less sodium -
200
• Mixed vegetables (1/2 cup)
• Peas and carrots - 332
• Mushrooms (1/2 cup)
• Mushrooms - 400
• Peas (1/2 cup)
• Peas - 310
• Potatoes (2/3 cup)
• Potatoes - 450
• Pumpkin (1/2 cup)
• Pumpkin - 6
• Sauerkraut (1/2 cup)
• Sauerkraut - 661
• Spinach (1/2 cup)
• Spinach - 373
• Sweet potatoes and yams (1/2
cup)
• Sweet potato - 53
• Yam - 30
• Tomatoes
• Chopped, 1/2 cup - 290
• Chopped, with spices, 1/2 cup -
600
• Crushed, 1/2 cup - 304
• Diced, 1/2 cup - 290
• Diced, with spices, 1/2 cup - 600
• Puree, 1/4 cup - 249
• Paste, 2 Tablespoons - 259
• Sauce, 1/4 cup - 371
• Stewed, 1/2 cup - 282
• Whole, 1/2 cup - 270
• Wax beans (1/2 cup)
• Wax beans - 360
• Zucchini (1/2 cup)
• Zucchini, Italian style - 427
VEGETABLES, dried (1/2 cup
cooked), sodium content in mg
• Chick-peas, canned - 300
• Kidney beans - 2
• Lentils - 13
• Lima beans - 3
• Navy beans - 1
• Split peas - 12
VEGETABLES, fresh (1/2 cup raw),
sodium content in mg
• Acorn squash - 2
• Alfalfa sprouts - 1
• Artichoke - 1 medium, steamed -
79
• Asparagus - 1
• Bamboo shoots, 1/2 cup - 10
• Bean sprouts, 1/2 cup - 20
• Beans, green - 3
• Beets - 49
• Bell peppers - 2
• Broccoli - 12
• Brussels sprouts - 11
• Butternut squash - 3
• Cabbage - 14
• Carrots - 20
• Cauliflower - 8
• Celeriac - 79
• Celery - 54
• Chilis - 5
• Chives - 2
• Chow Mein vegetables, 1/2 cup -
422
• Corn - 12
• Cucumbers - 1
• Endive - 6
• Eggplant - 2
• Garlic, 1 clove - 1
• Ginger - 6
• Hubbard squash - 4
• Leeks - 11
• Lettuce - 2
• Mushrooms - 1
• Onions - 2
• Parsley - 12
• Parsnips - 7
• Peas, edible-pod - 4
• Peas, green - 3
• Potatoes, medium, baked - 16
• Pumpkins - 1
• Radishes - 14
• Rutabagas - 14
• Shallots - 10
• Spaghetti squash - 9
• Spinach - 22
• Squash, summer - 1
• Squash, winter - 2
• Sweet potatoes - 9
• Tomatoes - 4
• Turnips - 44
• Water chestnuts - 8
• Watercress - 7
• Yams - 7
• Zucchini - 1
Original Source of List, www.
alsosalt.com
AlsoSalt
PO Box 953
Maple Valley, WA 98038
Telephone: 425-432-4300
Toll-free in US and Canada: 800-
381-SALT (7258)
email: info@alsosalt.com
• Phyllo dough (fillo), 1 sheet - 92
• Puff pastry, 1/6 sheet - 200
• Puff pastry shell - 1 shell - 230
• Pastry Filling
• Almond paste, 1 oz BAKING,
sodium content in mg
• Baking chocolate
• Semi-sweet, 1 oz - 0
• Sweet, 1 oz - 0
• Unsweetened, 1 oz - 7
• White, 1 oz - 30
• Baking chocolate chips
• Chocolate, semi-sweet, 1 oz - 0
• Butterscotch, 1 oz - 30
• White, 1 oz - 40
• Peanut butter, 1 oz - 70
• Breadcrumbs
• Breadcrumbs, plain, 1/4 cup - 233
• Breadcrumbs, seasoned, 1/4 cup -
795
• Cracker meal, 1/4 cup - 8
• Cookie crumbs, 1/4 cup - 110
• Graham cracker crumbs, 1/4 cup -
200
• Cocoa Powder
• Cocoa powder, unsweetened, 2
tablespoons - 2
• Coconut
• Coconut milk, 1/4 cup - 7
• Shredded, unsweetened, 1 oz - 10
• Shredded, sweetened, 1 oz - 74
• Cornmeal
• Cornmeal, degermed, enriched,
yellow, 1 cup - 4
• Cornmeal, self-rising, degermed,
enriched, yellow, 1 cup - 1,860
• Cornmeal, whole grain, yellow, 1
cup - 43
• Cornstarch, 1 Tablespoon - 1
• Flour
• All-purpose flour, 1 cup - 3
• Self-rising flour, 1 cup - 155
• Cake flour, 1 cup - 0
• Potato flour, 1 cup - 88
• Rice flour, white, 1 cup - 0
• Rice flour, brown, 1 cup - 13
• Rye flour, dark, 1 cup - 1
• Rye flour, light, 1 cup - 2
• Soy flour, 1 cup - 11
• Wheat flour, whole grain, 1 cup - 6
• Leavening Agents
• Baking powder, 1 teaspoon - 488
• Baking soda, 1 teaspoon - 1,259
• Cream of tartar, 1 teaspoon - 2
• Yeast, bakers, dry, 1 Tablespoon -
0
• Milk, Milk Substitutes - Canned
and Powdered
• Buttermilk, powdered, 1
Tablespoon - 41
• Condensed milk, sweetened,
canned, 1/2 cup - 194
• Evaporated milk, canned, 1/2 cup
- 133
• Marzipan, 1 oz - 5
• Fruit filling, all, average 1 oz - 20
• Poppyseed, 1 oz - 30
• Pie Crusts
• Cookie crumb crust, chocolate,
1/8 - 188
• Cookie crumb crust, vanilla, 1/8 -
113
• Flour crust, frozen, 1/8 - 105
• Flour crust from mix, 1/8 - 146
• Graham cracker crust, 1/8 - 168
• Pie Filling
• Apple pie filling, 4 oz - 50
• Blueberry pie filling, 4 oz - 68
• Cherry pie filling, 4 oz - 20
• Cream pie fillings, banana,
chocolate, coconut, 4 oz average -
285
• Lemon pie filling, 4 oz - 180
• Evaporated milk, canned, skim,
1/2 cup - 147
• Goatmilk, powdered, 1 Tablespoon
- 58
• Goatmilk, canned, 1/2 cup - 120
• Milk, powdered, non-fat, 1
Tablespoon - 23
• Pastry Dough - 3
• Mincemeat pie filling, 4 oz - 250
• Peach pie filling, 4 oz - 23
• Pumpkin pie filling, 4 oz - 280
• Raspberry pie filling, 4 oz - 68
• Sugar substitutes
• Sugar substitutes, all, 1 teaspoon
- 0
• Sweeteners
• Corn syrup, dark, 1/4 cup - 127
• Corn syrup, light, 1/4 cup - 99
• Fruit sweetener, 1/4 cup - 10
• Honey, 1/4 cup - 3
• Molasses, 1/4 cup - 30
• Rice syrup, brown, 1/4 cup - 5
• Sugar, brown, 1/4 cup - 22
• Sugar, granulated, 1/4 cup - 1
• Sugar, powdered, 1/4 cup - 0
BEVERAGES, sodium content in mg
• Alcoholic
• Beer, regular, 12 fl oz - 18
• Beer, light, 12 fl oz - 11
• Champagne, 3.5 oz - 8
• Creme de menthe, 1 fl oz - 2
• Daiquiri, canned, 1 fl oz - 12
• Gin, 1 fl oz - 0
• Pina colada, canned, 1 fl oz - 23
• Rum, 1 fl oz - 0
• Tequila sunrise, canned, 1 fl oz -
18
• Vodka, 1 fl oz - 0
• Whiskey, 1 fl oz - 0
• Whiskey sour, canned, 1 fl oz - 14
• Wine, table, all, 3.5 fl oz - 8
• Wine, dessert, 3.5 fl oz - 9
• Wine, cooking, 1 fl oz - 190
• Coffee
• Coffee, brewed from grounds, tap
water, 6 fl oz - 4
• Coffee, instant, tap water, 6 fl oz -
4
• Espresso, restaurant prepared, 2
fl oz - 8
• Soft drinks, 8 oz, these numbers
are based on 8 oz, so check how
many ounces in the can or bottle
• Coca Cola classic and caffeine free
- 35
• Diet Coke - 35
• Coca Cola, Vanilla Coke - 35
• Dr Pepper - 35
• Fresca - 35
• Ginger Ale - 35
• Green River - 15
• Mountain Dew - 50
• Mountain Dew diet - 38
• Mountain Dew Code Red - 110
• Pepsi - 35
• Diet Pepsi - 35
• Pepsi, caffeine free - 25
• 7-Up - 50
• Sierra Mist - 35
• Sierra Mist, diet - 35
• Slice - 35
• Sprite - 45
• Tonic - 35
• Tea
• Tea, brewed with tap water, 6 fl
oz - 5
• Tea, herb, chamomile, brewed, 6 fl
oz - 2
• Tea, other herb teas, 6 fl oz - 2
• Tea, instant, sweetened with
saccharin, lemon, 6 fl oz - 18
BREAD PRODUCTS, sodium content
in mg
• Bagels, medium, 2.5 oz
• Cinnamon Raisin bagel - 338
• Egg bagel - 530
• Oat bran bagel - 532
• Plain bagel - 561
• Plain bagel, mini, 1 oz - 139
• Plain bagel, large, 3.9 oz - 700
• Bread, 1 oz slice
• Crumbs, dry, seasoned, 1 cup -
2111
• Croissant, plain - 212
• Egg bread, 1/2" slice - 197
• Foccacia - 308
• French bread - 173
• French roll - 173
• Kaiser roll - 154
• Mixed grain bread - 138
• Oat bran bread - 115
• Oat bran, reduced calorie - 100
• Oatmeal bread - 170
• Pita (pocket) bread, whole wheat,
4" diameter - 149
• Pita (pocket) bread, whole wheat,
6.5" diameter - 340
• Protein (gluten) bread - 155
• Pumpernickel bread - 190
• Raisin Bread - 111
• Rice bran bread - 125
• Rye bread - 187
• Rye, reduced calorie - 115
• Sourdough bread - 173
• Wheat bread - 148
• Wheat, cracked wheat bread - 153
• Wheat, reduced calorie - 145
• White bread - 153
• White, reduced calorie - 128
• Cake type
• Banana bread, from recipe with
margarine, 1 slice - 181
• Cornbread, dry mix, prepared, 1
piece - 467
• Doughnuts, cake-type, plain, old-
fashioned, 1 medium - 257
• Doughnuts, cake-type, plain, old-
fashioned, 1 doughnut hole - 76
• Doughnuts, yeast-leavened,
glazed, enriched, 1 medium - 205
• Doughnuts, yeast-leavened,
glazed, enriched, 1 doughnut whole -
44
• English Muffins
• Cinnamon raisin, 2 oz - 255
• Granola, 2.4 oz - 275
• Mixed grain, 2.4 oz - 275
• Plain, 2 oz - 290
• Wheat, cracked, 1 slice - 135
• Whole wheat, 2.4 oz - 420
• Muffins
• Blueberry, commercially prepared,
1 muffin - 255
• Blueberry, from recipe with 2%
milk, 1 muffin - 251
• Corn muffin, commercially
prepared, 1 muffin - 297
• Corn muffin, dry mix, prepared, 1
muffin - 398
• Oat bran, 1 muffin - 224
BREAKFAST FOODS, sodium content
in mg
• Cereal
• All-Bran, 1 cup - 146
• Apple Jacks, 1 cup - 143
• Basic 4, 1 cup, 316
• Cap'n Crunch, 1 cup - 269
• Cap'n Crunch with Crunchberries,
1 cup - 243
• Cap'n Crunch Peanut Butter
Crunch, 1 cup - 249
• Cheerios, 1 cup - 213
• Cheerios, Apple Cinnamon, 1 cup -
160
• Cheerios, Honey Nut, 1 cup - 269
• Chex, Corn, 1 cup - 288
• Chex, Honey Nut, 1 cup - 299
• Chex, Rice, 1 cup - 234
• Chex, Wheat, 1 cup - 267
• Cinnamon Toast Crunch, 1 cup -
275
• Cocoa Crispies, 1 cup - 263
• Cocoa Puffs, 1 cup - 171
• Corn Flakes, Kellogg, 1 cup - 202
• Corn Pops, 1 cup - 120
• Cream of Wheat, regular, cooked
without salt - 146
• Cream of Wheat, quick, without
salt - 139
• Cream of Wheat, mix and eat, 1
packet - 241
• Crispix, 1 cup - 210
• Froot Loops, 1 cup - 150
• Frosted Flake, Kellogg, 1 cup - 197
• Frosted Mini-Wheats, 1 cup - 4
• Golden Grahams, 1 cup - 359
• Granola with raisins, Quaker, 1
cup - 238
• Grits, corn, cooked without salt, 1
cup - 5
• Honey Nut Clusters, 1 cup - 249
• Kix, 1 cup - 200
• Kix, Berry Berry, 1 cup - 178
• Life, Quaker, 1 cup - 219
• Life, Cinnamon, Quaker, 1 cup -
204
• Lucky Charms, 1 cup - 203
• Malt-O-Meal, plain and chocolate,
1 cup - 2
• Oats, instant, plain, 1 packet - 80
• Oats, regular and quick, cooked
without salt - 2
• Oatmeal, instant, Quaker, maple &
brown sugar, 1 packet - 253
• Oatmeal, instant, Quaker, apples
& cinnamon, 1 packet - 165
• Product 19, 1 cup - 207
• Puffed Rice, 1 cup - 0
• Puffed Wheat, 1 cup - 0
• Raisin Bran, Kellogg, 1 cup - 362
• Raisin Nut Bran, 1 cup - 250
• Reese's Puffs, 1 cup - 223
• Rice Krispies, 1 cup - 255
• Shredded Wheat, 2 biscuits - 3
• Special K, 1 cup - 224
• Total, 1 cup - 157
• Total, Raisin Bran, 1 cup - 239
• Total, Whole Grains, 1 cup 256
• Trix, 1 cup - 194
• Wheat Bran Flakes, Kellogg, 1 cup
- 202
• Wheatena, 1 cup - 5
• Wheaties, 1 cup - 218
• Wheaties, Frosted, 1 cup - 272
CONDIMENTS, sodium content in mg
• Capers, 1 Tablespoon - 255
• Cranberry sauce, whole or jellied,
1/4 cup - 10
• Cranberry/orange relish, 1/4 cup
- 22
• Fruit butter, 1 Tablespoon - 10
• Horseradish - 1 teaspoon - 50
• Jam or jelly, 1 Tablespoon - 6
• Ketchup, 1 Tablespoon - 178
• Mayonnaise, 1 Tablespoon - 80
• Mayonnaise, light, 1 Tablespoon -
120
• Mayonnaise, fat free, 1
Tablespoon - 120
• Mayonnaise-type salad dressing, 1
Tablespoon - 100
• Mayonnaise-type salad dressing,
light, 1 Tablespoon - 130
• Mustard, yellow, 1 teaspoon - 56
• Mustard, dijon, 1 teaspoon - 120
• Olives, black, 0.5 oz - 115
• Peanut butter, 2 Tablespoons -
150
• Pickle relish, sweet, 1 Tablespoon
- 125
• Pickle relish, hamburger, 1
Tablespoon - 180
• Pickle relish, dill, 1 Tablespoon -
240
• Pickles, bread and butter, 1 oz -
106
• Pickles, dill, 1 oz - 359
• Pickles, sweet, 1 oz - 263
DAIRY PRODUCTS, sodium content
in mg
• Butter, 1 Tablespoon - 117
• Butter, unsalted, 1 Tablespoon - 2
• Butter spray, 2 sprays - 5
• Butter, whipped, 1 Tablespoon - 55
• Margarine, 1 Tablespoon - 105
• Margarine, unsalted, 1 Tablespoon
- 0
• Cheese, 1 oz
• American processed, sliced - 406
• Anejo - 321
• Asadero - 186
• Asiago - 400
• Blue - 396
• Brick - 159
• Brie - 178
• Camembert - 239
• Cheddar - 176
• Chihuahua - 175
• Colby - 171
• Cottage cheese, 4 oz - 430
• Cottage cheese, low fat, 4 oz - 360
• Cottage cheese, fat free, 4 oz -
380
• Edam - 274
• Feta - 316
• Fortina - 227
• Goat - 104
• Gorgonzola - 350
• Gouda - 232
• Gruyere - 95
• Havarti - 214
• Limburger - 227
• Monterey jack - 152
• Mozzarella - 118
• Mozzarella, part skim - 150
• Muenster - 178
• Parmesan - 454
• Processed, boxed - 410
• Processed spread, jar - 490
• Provolone - 248
• Ricotta, 1/4 cup - 52
• Ricotta, part skim, 1/4 cup - 78
• Romano - 340
• Roquefort - 513
• Stilton - 220
• Swiss - 74
• Cream cheese, 2 Tablespoons
• Cream cheese - 84
• Cream cheese, light - 150
• Cream cheese, fat free - 135
• Eggs, in mg
• Egg, whole, small, 1 - 47
• Egg, whole, medium, 1 - 55
• Egg, whole, large, 1 - 63
• Egg, white, large, 1 - 55
• Egg, yolk, large, 1 - 12
• Egg substitute, 1/4 cup (1 egg) -
115
• Milk Products, 1 cup
• Milk, whole - 120
• Milk, 2% - 122
• Milk, 1% - 123
• Milk, non-fat - 127
• Buttermilk - 157
• Chocolate milk, ready to drink -
150
• Eggnog, prepared - 138
• Goat milk - 122
• Half & half, 1 tablespoon - 6
• Rice milk - 70
• Soy milk - 85
• Whipping cream, heavy, 1
Tablespoon - 6
• Whipping cream, light, 1
Tablespoon - 5
• Sour Cream, 2 Tablespoons
• Sour cream, regular - 15
• Sour cream, reduced fat - 25
• Sour cream, fat free - 40
• Yogurt, 8 oz
• Yogurt, whole milk, plain - 114
• Yogurt, low fat - 172
• Yogurt, fat free - 187
• Yogurt, low fat, fruit flavored -
143
• DESSERTS, sodium content in mg
• Cake
• Angelfood, commercially
prepared, 1 piece - 210
• Angelfood, dry mix, prepared, 1
piece - 255
• Boston cream pie, commercially
prepared, 1 piece - 132
• Chocolate w/chocolate frosting,
commercially prepared, 1 piece - 214
• Chocolate without frosting,
prepared from recipe, 1 piece - 299
• Fruitcake, commercially prepared,
1 piece - 116
• Gingerbread, prepared from
recipe, 1 piece - 242
• Pineapple upside-down, prepared
from recipe, 1 piece - 367
• Pound cake, butter, commercially
prepared, 1 piece - 111
• Pound cake, commercially
prepared, fat-free, 1 piece - 95
• Shortcake, biscuit type, recipe, 1
piece - 329
• Snack cake, creme-filled,
chocolate w/frosting, 1 cupcake -
213
• Snack cake, creme filled, sponge,
1 cake - 155
• White cake w/coconut frosting,
recipe, 1 piece - 318
• White cake without frosting,
recipe, 1 piece - 242
• Yellow cake w/chocolate frosting,
commercially prepared, 1 piece - 216
• Yellow cake w/vanilla frosting,
commercially prepared, 1 piece - 220
• Candy
• Caramels, 1 piece - 25
• Caramels, chocolate flavor roll, 1
piece - 3
• Carob, 1 oz - 30
• Fudge, chocolate, recipe, with and
without nuts, 1 piece - 8
• Fudge, vanilla, recipe, with and
without nuts, 1 piece - 7
• Gumdrops, 1 medium - 2
• Gummy bears, 10 pieces - 10
• Gummyworms, 10 pieces - 33
• Jellybeans, 10 large - 14
• Kit Kat wafer bar, 1.5 oz bar - 23
• M&M's plain, 10 pieces - 4
• M&M's peanut, 10 pieces - 10
• Milky Way bar, 2.15 oz bar - 146
• Snickers bar, 2 oz bar - 130
• Starburst fruit chews, 1 piece - 3
FISH AND SHELLFISH (3 oz raw, not
processed), sodium content in mg
• Anchovy - 87
• Bass - 58
• Catfish - 51
• Caviar - 1,871
• Clams - 31
• Cod - 59
• Crab - 619
• Flounder - 66
• Halibut - 46
• Herring - 57
• Lobster - 179
• Oysters - 62
• Perch, Atlantic - 67
• Perch, Pacific - 54
• Red Snapper - 57
• Salmon, Atlantic - 63
• Salmon, chinook - 38
• Salmon, coho - 41
• Scallops, 217
• Shrimp - 119
• Sole - 66
• Swordfish - 46
• Trout, brook - 40
• Trout, rainbow - 69
• Tuna, albacore - 34
• Tuna, yellowfin - 31
FRUIT, dried (1 oz), sodium content
in mg
• Apples - 25
• Apricots - 3
• Dates - 1
• Figs - 3
• Pears - 2
• Prunes, pitted - 1
• Raisins, seedless - 3
FRUIT, fresh, sodium content in mg
• Apples, 1 medium - 0
• Apricots, 1 medium - negligible
• Asian pear - 0
• Avocados, 1/2 medium - 10
• Bananas, 1 medium - 1
• Blackberries - 0
• Blueberries, 1/2 cup - 4
• Canteloupe, 1/8 of melon - 5
• Casaba melon, 1/10 of fruit - 20
• Cherries, sweet - 0
• Cherries, sour, 1 cup - 5
• Crabapple - 1
• Cranberries, 1 cup - 1
• Figs, 1 medium - 1
• Gooseberry - 1
• Grapefruit - 9
• Grapes, 1 cup - 2
• Guavas, 1 medium - 2
• Honeydew Melon, 1/2 medium - 7
• Kiwi fruit, 1 - 3
• Kumquats, 1 medium - 1
• Lemons, 1 medium - 1
• Limes, 1 medium - 1
• Litchi, 1 fruit - 1
• Mangos, 1 medium - 2
• Nectarines - 0
• Oranges - 0
• Passion fruit, 1 fruit - 5
• Papayas, 1 medium - 9
• Peaches - 0
• Pears - 0
• Persimmons, 1 medium - 1
• Pineapples, chopped, 1 cup - 2
• Plaintain, 1 cup sliced - 6
• Plums - 0
• Pomegranates, 1 medium - 5
• Quince, 1 medium - 4
• Raspberries - 0
• Rhubarb, 1 stalk - 2
• Strawberries, 1/2 cup - 1
• Tamarind, 1 fruit - 1
• Tangerines, 1 medium - 1
• Tomatoes, medium - 4
• Watermelon, cubed, 1 cup - 3
HERBS, SPICES, SEASONINGS (1
tsp, dried), sodium content in mg
• Allspice, ground - 2
• Anise seed - negligible
• Basil - 1
• Bay leaf - negligible
• Caraway seed - negligible
• Celery seed - 4
• Chili powder - 26
• Cinnamon, ground - 1
• Cloves, ground - 5
• Coriander seed - 1
• Cumin seed - 3
• Curry powder - 1
• Dill weed - 2
• Fennel seed - 2
• Garlic powder - 1
• Ginger, ground - 1
• Mace, ground - 1
• Marjoram - negligible
• MSG - 492
• Mustard seed - negligible
• Nutmeg, ground - negligible
• Onion powder - 1
• Oregano - negligible
• Paprika - 1
• Parsley - 2
• Pepper, black - 1
• Pepper, cayenne - 7
• Pepper, white - negligible
• Rosemary - 1
• Saffron - 1
• Sage - negligible
• Salt - 2,325
• Sugar - negligible
• Tarragon - 1
• Thyme - 1
• Turmeric, ground - 1
• Vanilla extract - 0
• Vinegar - negligible
MEATS AND POULTRY (3 oz raw,
unprocessed), sodium content in mg
• Beef
• Chuck - 65
• Flank - 60
• Kidney - 53
• Liver - 62
• Porterhouse - 47
• Rib Roast - 45
• Round Steak - 44
• Rump - 64
• Sirloin - 44
• T-bone - 47
• Chicken, meat only
• Breast - 58
• Dark meat, roasted - 79
• White meat, roasted - 43
• Duck
• Duck, meat only - 64
• Hot Dogs - 600-800, varies by
brand
• Lamb
• Leg - 50
• Loin - 49
• Rib - 47
• Shoulder - 55
• Pork
• Bacon - 621
• Blade - 60
• Canadian Bacon - 1,197
• Ham, cured, canned - 837
• Ham, fresh, lean part only - 61
• Leg - 47
• Loin - 54
• Sirloin - 37
• Spareribs - 65
• Tenderloin - 42
• Quail - 43
• Rabbit - 37
• Sausage - 600-900, varies by
brand
• Squab - 43
• Turkey, meat only
• Breast - 51
• Dark meat, roasted - 67
• White meat, roasted - 54
• Veal
• Breast - 55
• Chuck - 58
• Flank - 49
• Loin - 57
• Round - 58
• Venison - 77
NUTS, unsalted (1/4 cup) sodium
content in mg
• Almonds, raw - 4
• Brazil nuts, raw - 1
• Cashews, dry roasted - 6
• Coconut, dried - 4
• Hazelnuts, raw - 1
• Macadamia, dry roasted - 2
• Peanuts, dry roasted - 6
• Pecans, raw - negligible
• Pine nuts, raw - 2
• Pistachio, dry roasted - 2
• Walnuts, raw - negligible
SALADS, sodium content in mg
• Salad Dressings, 2 Tablespoons
• Blue cheese - 328
• Buttermilk, mix - 250
• Caesar - 290
• Caesar, fat free - 330
• French - 438
• French, low fat - 252
• Italian - 231
• Italian, fat free - 430
• Italian, low fat - 236
• Italian, mix - 300
• Italian, zesty - 510
• Ranch - 287
• Ranch, fat free - 350
• Ranch, lite - 300
• Ranch, mix - 210
• Roquefort - 328
• Russian - 260
• Thousand Island - 224
• Thousand Island, low fat - 300
• Vinegar and oil - 0
• Salad Toppings
• Bacon bits, 1 Tablespoon - 220
• Croutons, plain, 0.5 oz - 100
• Croutons, seasoned, 0.5 oz - 175
• SAUCES, sodium content in mg
• Gravy
• Au Jus, canned, 1/4 cup - 30
• Au Jus, mix, 1 teaspoon - 348
• Beef gravy, canned, 1/4 cup - 326
• Brown gravy, mix, 1/4 cup - 291
• Chicken gravy, canned, 1/4 cup -
343
• Chicken gravy, mix, 1/4 cup - 332
• Mushroom gravy, canned, 1/4 cup
- 340
• Mushroom gravy, mix, 1/4 cup -
350
• Onion gravy, mix, 1/4 cup - 251
• Turkey gravy, canned, 1/4 cup -
344
• Turkey gravy, mix, 1/4 cup - 307
• Pasta Sauce
• Alfredo, 1/2 cup - 1,080
• Cheese, 1/2 cup - 650
• Marinara, ready to eat, 1/2 cup -
515
• Pesto, basil, 1/4 cup - 730
• Pesto, sun dried tomato, 1/4 cup -
710
• Spaghetti sauce, mix, 1/2 cup -
848
• Sauces
• Barbecue, grilling, 2 Tablespoons -
416
• Bean, 1 Tablespoon - 475
• Bearnaise, 1 teaspoon
• Cheese, ready to serve, 1/4 cup -
522
• Cheese, mix, 1/4 cup - 897
• Chili/garlic sauce, 1 teaspoon -
155
• Clam, red, 1/2 cup - 350
• Clam, white, 1/2 cup - 510
• Cocktail, 1 Tablespoon - 210
• Curry, 2 Tablespoons - 144
• Curry, mix with milk, 2
Tablespoons - 155
• Enchilada, 1/4 cup - 310
• Hoisin, 1 Tablespoon - 258
• Hollandaise, mix, 1 teaspoon - 170
• Hot sauce, 1 teaspoon - 124
• Oyster, 1 Tablespoon - 675
• Peanut, 1 Tablespoon - 240
• Pizza, ready to eat, 1/4 cup - 410
• Plum, 1 Tablespoon - 140
• Salsa, 2 Tablespoons - 139
• Sloppy Joe, canned, 1/4 cup - 360
• Soy sauce, 1 Tablespoon - 914
• Soy sauce, light, 1 Tablespoon -
660
• Steak, 1 Tablespoon - 262
• Stir-fry, 1 Tablespoon - 570
• Sweet and sour, 1 Tablespoon -
130
• Tartar, 1 Tablespoon - 130
• Teriyaki, 1 Tablespoon - 690
• Teriyaki, light, 1 Tablespoon - 260
• Worchestershire, 1 teaspoon - 55
SNACKS, sodium content in mg
• Beef jerky, 1 large piece - 438
• Chex mix, 2/3 cup - 288
• Corn-based, extruded, chips, plain,
1 oz - 179
• Corn-based, extruded, chips, bbq
flavor, 1 oz - 216
• Corn-based, puffs or twists,
cheese flavor, 1 oz - 298
• Fruit leather, rolls, 1 large - 67
• Popcorn, air popped, 1 cup - 0
• Popcorn, oil popped, 1 cup - 97
• Pork skins, plain, 1 oz - 521
SOUPS, STEWS, and CHILI, sodium
content in mg
• Bouillon and Broth, 1 cup
• Beef bouillon - 864
• Beef broth - 782
• Chicken bouillon - 1,152
• Chicken broth - 763
• Chicken broth, reduced sodium -
450
• Vegetable bouillon - 980
• Chili, 1 cup
• Chili mix - 460
• Chili with beans, 1,337
• Chili witout beans 1,150
• Soup, 1 cup
• Beef stew - 1,250
• Black bean - 1,198
• Chicken noodle - 1,160
• Chicken with rice - 815
• Chicken gumbo - 954
• Clam chowder, manhattan - 578
• Clam chowder, New England - 992
• Cream of celery - 949
• Cream of chicken - 986
• Cream of mushroom - 918
• Cream of potato - 1,000
• Minestrone - 864
• Onion - 1,053
• Oyster stew - 1,041
• Split pea with ham - 965
• Tomato - 744
• Vegetable - 791
VEGETABLES, canned, sodium
content in mg
• Artichoke (1/2 cup)
• Artichoke hearts - 420
• Artichoke hearts, marinated - 320
• Asparagus, (1/2 cup)
• Asparagus - 346
• Beans and legumes (1/2 cup)
• Baked beans - 504
• Black beans - 480
• Butter beans (lima beans) - 405
• Cannellini (white beans) - 270
• Chickpeas (garbanzo beans) - 359
• Fava beans - 250
• Garbanzo beans (chickpeas) - 359
• Great Northern beans - 300
• Green beans - 311
• Kidney beans (red beans) - 444
• Lentils - 236
• Lima beans - 405
• Navy beans - 587
• Pinto beans - 353
• Pork & beans - 557
• Red beans (kidney beans) - 444
• Soybeans - 204
• Wax beans - 360
• White beans (cannellini) - 270
• Beets (1/2 cup)
• Beets - 310
• Carrots (1/2 cup)
• Carrots - 300
• Corn (1/2 cup)
• Whole kernel corn - 273
• Whole kernel corn, 50% less
sodium - 176
• Green beans (1/2 cup)
• Green beans - 311
• Green beans, 50% less sodium -
200
• Mixed vegetables (1/2 cup)
• Peas and carrots - 332
• Mushrooms (1/2 cup)
• Mushrooms - 400
• Peas (1/2 cup)
• Peas - 310
• Potatoes (2/3 cup)
• Potatoes - 450
• Pumpkin (1/2 cup)
• Pumpkin - 6
• Sauerkraut (1/2 cup)
• Sauerkraut - 661
• Spinach (1/2 cup)
• Spinach - 373
• Sweet potatoes and yams (1/2
cup)
• Sweet potato - 53
• Yam - 30
• Tomatoes
• Chopped, 1/2 cup - 290
• Chopped, with spices, 1/2 cup -
600
• Crushed, 1/2 cup - 304
• Diced, 1/2 cup - 290
• Diced, with spices, 1/2 cup - 600
• Puree, 1/4 cup - 249
• Paste, 2 Tablespoons - 259
• Sauce, 1/4 cup - 371
• Stewed, 1/2 cup - 282
• Whole, 1/2 cup - 270
• Wax beans (1/2 cup)
• Wax beans - 360
• Zucchini (1/2 cup)
• Zucchini, Italian style - 427
VEGETABLES, dried (1/2 cup
cooked), sodium content in mg
• Chick-peas, canned - 300
• Kidney beans - 2
• Lentils - 13
• Lima beans - 3
• Navy beans - 1
• Split peas - 12
VEGETABLES, fresh (1/2 cup raw),
sodium content in mg
• Acorn squash - 2
• Alfalfa sprouts - 1
• Artichoke - 1 medium, steamed -
79
• Asparagus - 1
• Bamboo shoots, 1/2 cup - 10
• Bean sprouts, 1/2 cup - 20
• Beans, green - 3
• Beets - 49
• Bell peppers - 2
• Broccoli - 12
• Brussels sprouts - 11
• Butternut squash - 3
• Cabbage - 14
• Carrots - 20
• Cauliflower - 8
• Celeriac - 79
• Celery - 54
• Chilis - 5
• Chives - 2
• Chow Mein vegetables, 1/2 cup -
422
• Corn - 12
• Cucumbers - 1
• Endive - 6
• Eggplant - 2
• Garlic, 1 clove - 1
• Ginger - 6
• Hubbard squash - 4
• Leeks - 11
• Lettuce - 2
• Mushrooms - 1
• Onions - 2
• Parsley - 12
• Parsnips - 7
• Peas, edible-pod - 4
• Peas, green - 3
• Potatoes, medium, baked - 16
• Pumpkins - 1
• Radishes - 14
• Rutabagas - 14
• Shallots - 10
• Spaghetti squash - 9
• Spinach - 22
• Squash, summer - 1
• Squash, winter - 2
• Sweet potatoes - 9
• Tomatoes - 4
• Turnips - 44
• Water chestnuts - 8
• Watercress - 7
• Yams - 7
• Zucchini - 1
Original Source of List, www.
alsosalt.com
AlsoSalt
PO Box 953
Maple Valley, WA 98038
Telephone: 425-432-4300
Toll-free in US and Canada: 800-
381-SALT (7258)
email: info@alsosalt.com
FAST FOOD
Sodium inMcDonald's Small Hamburger
530 mg
Sodium in McDonald's Small
Cheeseburger
740 mg
Sodium in McDonald's Double
Cheeseburger
1,140 mg
Sodium in McDonald's Quarter Pounder
730 mg
Sodium in Quarter Pounder With
Cheese
1,330 mg
Sodium in McDonald's Big Mac
1,010 mg
Sodium in McDonald's Big N Tasty
790 mg
Sodium in Big N Tasty With Cheese
1,010 mg
Sodium in McDonald's McChicken
810 mg
Sodium in Grilled Chicken Club
Sandwich
1,690 mg
Sodium in McDonald's Filet O Fish
640 mg
Sodium in McDonald's Large French
Fries
330 mg
Sodium in McDonald's Small French
Fries
140 mg
Sodium in Catsup Packet
100 mg
McDonald's McNuggets (4)
450 mg
McDonald's Egg McMuffin
860 mg
Sodium in McDonald's Sausage Biscuit
990 mg
Sodium in McDonald's Biscuit
680 mg
McDonald's Big Breakfast
1,920 mg
Scrambled Eggs (2)
200 mg
Hashbrowns
290 mg
McDonald's Warm Cinnamon Roll
660 mg
Sodium inMcDonald's Small Hamburger
530 mg
Sodium in McDonald's Small
Cheeseburger
740 mg
Sodium in McDonald's Double
Cheeseburger
1,140 mg
Sodium in McDonald's Quarter Pounder
730 mg
Sodium in Quarter Pounder With
Cheese
1,330 mg
Sodium in McDonald's Big Mac
1,010 mg
Sodium in McDonald's Big N Tasty
790 mg
Sodium in Big N Tasty With Cheese
1,010 mg
Sodium in McDonald's McChicken
810 mg
Sodium in Grilled Chicken Club
Sandwich
1,690 mg
Sodium in McDonald's Filet O Fish
640 mg
Sodium in McDonald's Large French
Fries
330 mg
Sodium in McDonald's Small French
Fries
140 mg
Sodium in Catsup Packet
100 mg
McDonald's McNuggets (4)
450 mg
McDonald's Egg McMuffin
860 mg
Sodium in McDonald's Sausage Biscuit
990 mg
Sodium in McDonald's Biscuit
680 mg
McDonald's Big Breakfast
1,920 mg
Scrambled Eggs (2)
200 mg
Hashbrowns
290 mg
McDonald's Warm Cinnamon Roll
660 mg
Sodium Content of Common Foods
Related Links
How Much Is Too Much Salt
150,000 Americans Die of Excess Diet Salt
Directory of Sugar Content of Over 200O Foods
Foods That Reduce Your Blood Pressure
My Heart Attack
Bowel Movements-Best Indicator of Your Overall Health
Why We Read In Bathrooms-The Hidden Epidemic of Constipation
Olive Oil--The Secret to Living Longer
How Long Will I Live?--Life Expectancy Calculator
Related Links
How Much Is Too Much Salt
150,000 Americans Die of Excess Diet Salt
Directory of Sugar Content of Over 200O Foods
Foods That Reduce Your Blood Pressure
My Heart Attack
Bowel Movements-Best Indicator of Your Overall Health
Why We Read In Bathrooms-The Hidden Epidemic of Constipation
Olive Oil--The Secret to Living Longer
How Long Will I Live?--Life Expectancy Calculator
