Low Sodium, Big Flavor

Sodium by Ingredient

Ingredient Quantity Sodium Source
Allspice, ground 1 teaspoon 1 mg USDA
Almonds 1 cup 0 mg USDA
Amchur, ground 1 tablespoon 0 mg USDA
Apples, quartered or chopped 1 cup 1 mg USDA
Arugula 1 cup 6 mg USDA
Asparagus 1 cup 3 mg USDA
Avocado, medium, whole 1 avocado 10 mg USDA
Bacon, uncured 1 slice 350 mg 365 Everyday
Baking powder (sodium-free) 1 teaspoon 0 mg Featherlight
Baking soda (sodium-free) 1 teaspoon 0 mg Ener-G
Bananas, sliced 1 cup 1 mg USDA
Barley (pearled) 1 cup 18 mg USDA
Basil, fresh 5 tablespoon 1 mg USDA
Bay leaf, whole 1 leaf 0 mg USDA
Beans, black, dried 1 cup 20 mg Camellia Brand
Beans, kidney, dried 1 cup 44 mg USDA
Beans, pinto, dried 1 cup 23 mg USDA
Beef, bones (such as short ribs) 1 pound 224 mg USDA
Beef, ground 1 pound 304 mg USDA
Beef, sirloin 1 pound 231 mg USDA
Beets, red, chopped 1 cup 106 mg USDA
Bell pepper, medium, red or yellow 1 pepper 4 mg USDA
Black Pepper 1 teaspoon 0 mg
Blueberries 1 cup 1 mg USDA
Breadcrumbs, low sodium 1 cup 60 mg
Broccoli, chopped 1 cup 30 mg USDA
Buttermilk 1 cup 216 mg Harrisburg dairy
Cajun Seasoning 1 tablespoon 5 mg Low Sodium Big Flavor Recipe
Caraway seeds, whole 1 tablespoon 1 mg USDA
Carrots, chopped 1 cup 88 mg USDA
Catfish, fillet 1 pound 195 mg
Cauliflower, chopped 1 cup 32 mg USDA
Cayenne pepper, ground 1 tablespoon 2 mg USDA
Celery, medium 1 stalk 32 mg USDA
Chicken, skinless, boneless thighs (unbrined) 1 pound 432 mg USDA
Chicken, wings (unbrined) 1 pound 384 mg USDA
Chickpeas, dried 1 cup 48 mg USDA
Chiles, ancho or guaillo, dried 1 chile 7 mg USDA
Chiles, arbol, dried 1 chile 0 mg USDA
Chives 1 ounce 1 mg USDA
Chocolate, dark 1 ounce 6 oz USDA
Cilantro, leaves 1 tablespoon 1 mg USDA
Cinnamon, ground 1 tablespoon 0 mg USDA
Clove 1 cup 0 mg USDA
Coconut aminos 1 teaspoon 90 mg Coconut Secret
Coriander seeds, whole 1 tablespoon 2 mg USDA
Corn, kernels 1 cup 23 mg USDA
Cornmeal, fine grind 1 cup 0 mg Bob's Red Mill
Cornstarch 1 ounce 0 mg 365 Everyday
Corn syrup 1 tablespoon 15 mg Karo
Cucumber, medium 1 cucumber 4 mg USDA
Cumin, ground 1 tablespoon 0 mg USDA
Dill 1 tablespoon 0 mg USDA
Eggplant, cubed 1 cup 2 mg USDA
Egg, White 1 egg white 166 mg USDA
Egg, whole 1 egg 71 mg 365 Everyday
Egg yolk 1 yolk 14 mg USDA
Farro (semi pearled) 1 cup 0 mg 365 Everyday
Fennel seeds, whole 1 tablespoon 0 mg USDA
Garlic 1 clove 0 mg USDA
Garlic, dried powder 1 tablespoon 6 mg USDA
Ginger, grated 1 tablespoon 1 mg USDA
Green chilies (Anaheim) 1 pound 16 mg USDA
Green onion, chopped 1 cup 16 mg USDA
Harissa, low sodium 1 tablespoon 35 mg From Low Sodium, Big Flavor, page 8
Heavy cream 1 cup 80 mg Organic Valley
Honey 1 tablespoon 1 mg USDA
Honeydew, cubed 1 cup 32 mg USDA
Jalapeno 1 cup 3 mg USDA
Kale, chopped 1 cup 11 mg USDA
Lamb, ground 1 pound 272 mg USDA
Lemon juice 1 cup 2 mg USDA
Lemon Pepper 1 tablespoon 0 mg Label or Low Sodium, Big Flavor, page 36
Lemon, whole 1 lemon 1 mg USDA
Lemon, zest 1 lemon 0 mg
Lentils, French 1 cup 0 mg Aurora Products
Lime juice 1 cup 5 mg USDA
Lite Salt, Morton's 1 teaspoon 1000 mg Packaging
Louisiana Hot Sauce, Low Sodium 1 tablespoon 38 mg Low Sodium Big Flavor Recipe
Mango, diced 1 cup 2 mg USDA
Maple syrup 1 tablespoon 0 mg 365 Everyday
Milk, powdered 1 tablespoon 30 mg Giant
Milk, whole, 2%, or skim 1 cup 120 mg Horizon
Mint leaves 1 tablespoon 1 mg USDA
Mozzarella (fresh) 1 ounce 40 mg Whole Foods
Mushrooms, crimini, sliced 1 cup 4 mg USDA
Mustard, whole seeds or dried powder 1 teaspoon 0 mg USDA
Nutmeg, ground 1 teaspoon 0 mg USDA
Nutritioanl yeast, flakes 1 tablespoon 1 mg Foods alive
Oats, rolled or steel cut 1 cup 0 mg 365 Everyday
Olive oil 1 item 0 mg 365 Everyday
Onion, chopped 1 cup 6 mg USDA
Onion, dried powder 1 tablespoon 5 mg USDA
Oregano, dried 1 tablespoon 1 mg USDA
Paprika, ground 1 tablespoon 5 mg USDA
Parmesan 1 ounce 180 mg Vivaldi
Parsley, flat-leaf 1 tablespoon 2 mg USDA
Pasta, Dried 1 pound 0 mg
Peaches, slices 1 cup 0 mg USDA
Pears, chopped 1 cup 4 mg USDA
Peas, green 1 cup 7 mg USDA
Pecans 1 cup 0 mg USDA
Pistachios 1 cup 1 mg USDA
Plums, sliced 1 cup 0 mg USDA
Popcorn, unpopped 1 cup 0 mg 365 Everyday
Pork, bone-in loin chops 1 pound 256 mg USDA
Pork, ground 1 pound 256 mg USDA
Pork, ribs or shoulder 1 pound 284 mg USDA
Potatoes, fingerling 1 pound 16 mg USDA
Potatoes, Yukon Gold, medium 1 potato 12 mg USDA
Radish, medium 1 radish 2 mg USDA
Raisins 1 cup 0 mg 365 Everyday
Rapsberries 1 cup 1 mg USDA
Rice vinegar, unseasoned 1 item 0 mg Marukan
Romaine, chopped 1 cup 8 mg USDA
Rosemary, leaves 1 tablespoon 0 mg USDA
Salmon, fillet 1 pound 336 mg USDA
Sesame seeds, whole 1 tablespoon 1 mg USDA
Shallot, diced 1 tablespoon 1 mg USDA
Sour cream 1 cup 120 mg Daisy Brand
Sourdough Starter 1 gram 0 mg
Spinach, chopped 1 cup 24 mg USDA
Squash, spaghetti 1 pound 75 mg USDA
Squash, winter, diced 1 cup 6 mg USDA
Squash, zucchini, chopped 1 cup 10 mg USDA
Sugar, granulated or light brown 1 cup 0 mg 365 Everyday
Sunflower oil 1 cup 0 mg
Sweet potatoes, cubed 1 cup 73 mg USDA
Swiss cheese 1 ounce 6 mg 365 block (365 slice - 35 mg)
Tahini 1 cup 0 mg Nature's Pantry
Tarragon, leaves 1 tablespoon 0 mg USDA
Thyme, leaves 1 item 0 mg USDA
Tomato, cherry 1 tomato 0 mg USDA
Tomato, diced, canned 1 cup 10 mg Pomi
Tomato paste 1 ounce 5 mg Amore
Tomato, plum or slicing 1 pound 8 mg USDA
Tomato puree 1 cup 20 mg Pomi
Tuna, canned, no salt added, packed in water 1 ounce 50 mg Wild Planet Tuna
Turkey, breast (unbrined) 1 pound 272 mg USDA
Turmeric, ground 1 teaspoon 1 mg USDA
Unsalted butter 1 ounce 4 mg Pulgra
Vinegar, apple cider or distilled white 1 item 0 mg 365 Everyday
Vinegar, balsamic 1 item 4 mg USDA
Vinegar, red wine 1 item 2 mg USDA
Walnuts 1 cup 0 mg USDA
Water 1 cup 2 mg
Wheat flour (all purpose, bread, whole wheat, rye) 100 gram 2 mg USDA
Whey (from homemade low sodium cheese) 1 cup 100 mg
White Long Grain Rice 1 cup 9 mg USDA
Yeast, active dry 1 tablespoon 5 mg Bob's Red Mill
Yogurt 1 cup 120 mg 365 Organic