Feeling Sane Now – Sodium Reference for Everyday Foods

I find the biggest challenge in living with heart disease is the sodium-restricted diet.  Fortunately, I was already accustomed to watching my calories and fat, and bringing all my food to work. There’s no heart disease in my family.  Sodium was previously too much to worry about. I normally eat Lean Cuisine and other low-cal frozen entrees for lunch, alternating with a salad.  Now, I must eliminate some of the entrees unless I want to spend most of my sodium budget at lunch.  Frozen entrees are listed at the bottom of the post.
       Over the last 6 weeks of noting sodium from the backs of packaged food products and looking up information on websites, I have created a reference chart.  At first, having to look at and consider all of this drove me insane.  Eating was such a challenge. Over time I have learned, and I have a better handle on eating.  Whew.  Most of the foods include only those that I have eaten or might eat.  I have also included some items I don’t eat but I think are useful for you to know as having surprisingly high content.
     
This is not all-inclusive. I did not include frozen or canned vegetables. Too many products. Look for frozen veggies without seasoning or sauces. Canned often come in lower sodium versions.
     
For complete nutritional data, Google is useful if you search by name + sodium. I have some links listed under my Links section.
     
PRODUCT MEASURE-MENT SODIUM MG
     
     BREAKFAST FOODS    
Bacon – low-sodium 2 pieces 190
Bacon – regular 1 piece 200
Cereal, Frosted Mini Wheats 1 cup zero
Cereal, Kashi Go-Lean  1 cup 90
Cereal, Kashi Tr Bry Crunch 3/4 cup 125
Cereal, Raisin Bran 1 cup 210
Egg Btrs Egg Whites 3 TBSP 75
Egg Btrs Original 3 TBSP 125
Oatmeal, instant – Quaker ½ cup 160-200
Pancake mix – buttermilk – Aunt Jemima 1/4 cup dry 480
Pancake syrup – Hungry Jack ¼ cup (4 TBSP)  180 for all, or 45/TB
Pork sausage 1 patty 400
Waffles – frozen Eggo 2 waffles 390
     
VARIOUS    
Applesauce – Musselman’s freebie! zero
Beans, black, reg. – Ranch Style 1/2 cup 400
Beans, chili – Brooks Mild 1/2 cup 370
Beans, chili – Chili Magic 1/2 cup 790
Beans, kidney – organic 1/2 cup 100
Black beans, Bush, Low sodium ½ cup (1/3 of can) 240
Bread, Italian 1 slice 240
Bread, wheat, light SaraLee 1 slice 90
Butter spread, (I Can’t Believe….) 1 TBSP 85
Cheese – Kr Mild Cheddar per oz. (1/8 of block) 180
Cheese, American 1 slice 468 !!
Cheese, feta ¼ cup 340 !!
Cheese, Mexican shredded  ¼ cup 220
Cheese, shredded  ¼ cup 180
Cheese, swiss deli BoarsHead Lacey swiss cheese (swiss is the lowest) 1 oz 35
Chili seas – 30% less sdm McCorm 1 TB 240
Cottage cheese – 1% milkfat 4 oz. 459 !!
Crackers, Wheat Thins – Hint of Salt 16 crackers 55
Crackers, Wheat Thins red. Fat 16 230
Deli meat, BoarsHead Oven Rst Tky Br Lwr Sodium 2 oz. 340
Deli meat, BoarsHead OvenGold Rst Chicken Lwr Sodium 2 oz. 350
Enchilada sauce 1/2 cup 280 mild gr chile, 360 reg.
Jelly 0-25 0-15
Marinade – Lawry Hrb Garl 1 TB 340!!
Nutella (choc hazelnut spr) (compare to peanut butter) 2 TBSP 15 **
Parmesan cheese 2 tsp 90
Pasta (no salt in water)   0
Peanut butter reg. / Jif natural 2 TBSP 140 /  80
Potatoes, mashed – Potato Buds.  Reduce salt by half, 240 mg 1/2 c 400
Snack bar – Nutri-Grain – range per piece 110 to 125
Spaghetti sauce Muir Glen Ital Herb ½ cup 280
Taco seasoning Low sdm -Old El Paso 1/6 envelope (1 TB) 260
Taco shells hard – La Tiara 1 0
Tomatoes, chili – Brooks mild 1/2 cup 320
Tomatoes, diced – no salt add- Hunts 1/2 cup 15
Tomatoes, diced – no salt add -(Ital seas) 1/2 cup 50
Tomatoes,reg. canned – diced Mkt Pntry nat. / other 1/2 cup 180 (nat.)/  330-380 (other)
Tortilla – Flour – compare! 1 300-340!!
Tortillas – compare!   Corn 1 20
Yogurt – Activia.regular per unit 65
Yogurt – Greek – Oikos per unit 45
Yogurt – Yoplait light per unit 80
     
     
MEAT (not breakfast) – Raw unless noted otherwise    
Beef – extra lean gr beef/ top sirloin (raw) 3 oz. 60 / 56
Beef – top sirloin raw 6 oz. 90
Bratwurst – Johnsonville orig 1 810
Chicken – drumstick (raw) 1.5 oz 42
Chicken – wing (fried) per wing 157
Chicken breasts raw- research viewing packages at Walmart:
  – Frozen bagged:  Forester Farms /Tyson 4 oz. 130 / 180
   -Fresh Tyson *Natural* Tenderloins / other  4 oz. 110 / 220
Fish – salmon / halibut 3 oz 60
Fish- canned – tuna / salmon 3 oz 320 / 471
Ham, sm honey / roasted / ctr cut cntry style lean 4 oz. 1021/1345/3056
Hot dogs – the lower fat dogs have less sodium.  According to a couple different sites, the Best-Tasting is Hebrew at 370 mg, BoarsHead (skinless) 97% fat free 270, Applegate Farms uncured beef 330.
Meatballs, frozen  – Rosina 6 530
Pork chop / roast 3 oz. 51 /40
Shellfish 3 oz 48
Tuna, canned 3 oz. 320
Turkey – dark mt / lt meat 3 oz 66/54
     
BEVERAGES    
Hot chocolate fat-free sug fr Nestle 2 TB dry 130
Juice, apple 8 oz 25
Juice, orange 8 oz. zero
Milk 2% (other are similar) 1 cup 120
Milk, soy – Silk light 1 cup  135 (67.5 for 1/2)
Soda, Diet Pepsi per 12 oz can 35
Tea, Citrus green  – light per bottle 150
     
CONDIMENTS, SAUCES,DRESSINGS    
Ketchup (Heinz) 1 TBSP 160
Mayonnaise 1 TBSP 110
Mustard 1 tsp 60
Salad – Dressing – Newman – lt country french** 2 TBSP 240
Salad – Dressing – Newmans Rasp Wal light 2 TBSP 120
Salad – Dressing – Italian 2 TBSP 350!!
Salsa – fresh (Jack’s mild) 2 TBSP 105
Soy sauce – low sodium 1 TB 533
Soy sauce – reg 1 TB 920!!
Steak sauce – A1 /  Heinz 57 1 TB 280 / 150
Stir fry sauce, orig La Choy 1 TB 170
Taco sauce 1 TBSP 90
     
SWEETS/DESSERTS    
Brownies, dark fudge, mix, baked – Betty Cr 1 of 20 100
Cake, angelfood 1 of 12 210
Cake, white, baked, no frosting 1/12th of round 288
Cake mix, baked – various choc. 1/10th 360-420
Cake frosting, vanilla – Betty Cr 2 TB 65
Cookies, animal crackers 16 crackers 105
Cookies, general  1 less than 70
**Graham cracker 8 (2 sheets) or 4 (1 sheet) 160 or 80
Ice Cream – general – avg mg 1/2 c 50
Jello – gelatin ½ cup 55
Pudding – instant ½ cup 340 !!
Pudding cup – Snack Pack per unit 140
 
   
FROZEN ENTREES    
I could not copy from the website, and there are too many listings.  This is a great website that ranks frozen entrees highest to lowest.   
http://www.hellawella.com/100-popular-frozen-meals-ranked-by-sodium-content  
Healthy Choice Sweet Ginger Chicken 280  
Lean Pocket Whl Grn Tky Broc Ched 410  
Lean Cuisine Glazed Chicken 450  
WW Sm One Cranbry Turkey Med. 460  
Kashi Chicken Pasta Pomodoro 470  
Healthy Choice Gen Tso Sp Chk 500  
Lean Cuisine Rosemary Chicken 510  
Healthy Choice Gld Rst Tky Brst 520  
Lean Cuisine Salis Stk w Mac n Chs 540  
Lean Cuisine Herb Roasted Chicken 540  
Lean Cuisine Szechuan Stir Fry w Shrimp 550  
Lesn Cuisine Chicken in Peanut Sauce 550  
HC Classic Meat Loaf
550
 
Kashi Chicken Florentine 550  
WW Sm One Sweet & Sour Chicken 560  
WW Sm One Lasagna Florentine
560
 
HC Chicken Parm 580  
WW Homestyle Beef Pot Roast 590  
LC Meatloaf w Masted Potatoes 590  
LC Salmon with Basil 590  
HC Four Cheese Manicotti 590  
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