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  

A Chart to Help Keep Your Sodium Low While You Dine Out After Driving in the Snow

First, note that February 7 is Wear Red for Women Day!  I only have a plain red T-shirt.  I guess I will wear it over long sleeves to hang out at home (medical leave).  I am going to http://www.shopheart.org to find a couple things to wear any time, and I’ll be ready for future February’s.  Maybe I’ll buy a St. Louis Cardinals red shirt, and that will cover everything.  This is the first year that wearing red truly has personal meaning.

The world outside my window is beautiful – blanketed with snow.  I wish I could walk my dogs in the cold weather.  For 5 1/2 years, I rarely let the cold and snow stop us, pulling on snow bibs and boots and getting out there in zero degree weather in the early morning before work.  I did it for my two black Labrador retrievers, Kiera and Jasmine, and for me, as it made me feel like I had overcome something.  I can’t wait until the weather warms up to 45 F or so, and on a non-windy day, I can walk the girls again.  Extreme temperature is the preventative for those of us with congestive heart failure (whatever the cause).

I love the snow, until I must drive on it and endure a slower go on the 35 miles to my workplace in St. Louis.  I am on medical leave right now, tentatively going back on March 3rd, so I love it even more. Hopefully this winter will lose some harshness before I go back.

I would rather not have my heart condition; I would rather be bundling up, driving, and feeling normal.  Based on my past experience and that of many  Christians I know, and the experiences of godly people in the Bible, I know that God has plans for us that take us beyond “normal”, plans that ultimately good. Often these plans are accomplished through challenges, difficulties and suffering.

   Jeremiah 29:11 (NIV):   11 For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.

***Now to the main topic. a handy-dandy sodium chart to help us when dining out.  I gathered information from fast-food restaurants, plus some general tips about dining out in general.  I put them into a table that I created in Word, as I did not think that copy-pasting from Excel would work.  You will find some  formatting inconsistencies, as I could not determine how to delete columns.

At some point, I was frustrated with the comparison websites leaving out information, and I got tired of going to individual sites. It was taking too much time by the time I got to pizza, so there’s less detail there.  I hope you will find the chart useful.  My purpose was to create something I can print and cut out into a reference to carry in a purse, as well as having a useful quick reference for readers, so the font is reduced., **When viewing it online, you should be able to enlarge by pressing the keys Shift and +.

 **My chart primarily lists the foods that are less than 1000 mg sodium.  For myself, I do not dine out often, and I would not eat the foods over 700 mg unless it was dinner.   Some establishments are listed as eye-openers.

Also know that I will have a separate chart and post for the foods we might eat at home.

For charts specific to each restaurant, with full nutrition information on various places from a one-stop, go to the following website.  Click on the restaurant. To see the nutrition chart that enables you to see all the numbers in one screen, click on the Nutrition Chart button on the main page for the restaurant.  Plan for plenty of scrolling…and shock.

**My chart is better, so please check it out first before you get distracted in the website.

http://www.fastfoodnutrition.org/fast-food-restaurants.php

FAST FOOD RESTAURANT SODIUM MG Notes or recommended exclusions.
MCDONALD’S
Hamburger 480
Cheeseburger 680
Fish Filet 590
Grilled Chicken Classic 820
Snack wrap w grilled chicken 650-670
McChicken 800
Yogurt parfait 70
Salad Southwest chicken w grilled chicken 650 The nutrition chart shows 340 for the Southwest dressing. It is not clear if this is already part of the 650 mg.
French fries – small 160
Smoothie 40-50
BREAKFAST
Egg McMuffin 780- ( 800white only)
Sausage Burrito 790
Oatmeal 115-160
HARDEE’S/CARL JR.
Chicken tenders – 3 pcs. 770
Cheeseburger – double 820
Turkey Burger 930
Roast Beef – Regular 850
Cheeseburger – small 710
Hamburger – small 480
Mashed Potatoes 410
French fries – kids nat cut 450 (included to show the high content for the smallest serving)
Side salad, no dressing 160 (must be for croutons)
Cinnamon Raisin Biscuit 680 (300 cals and 15 g fat)
Pancakes (3) 830 (300 cals, 5 fat)
Hash Rounds -Small 360 (250 cals and 16 fat)
JACK-IN-THE-BOX
Hamburger 610-840
Dbl cheeseburger 920
Grilled chicken sandwich 860
Roast beef 800
WENDY’S Sodium
Hamburger, junior 600
Cheeseburger, jr. 800
Deluxe junior 830
Ultimate Chicken Grill 880
Chicken, crispy go-wrap 910
Chicken, grilled go-wrap 740
Chili, small 790
ARBY’S Sauces add from 160 (horsey to 720 (buffalo dipping sauce for chicken tenders)
I usually include only the items that are below 900.  I almost excluded Arby’s from the chart but decided to include it as more of a warning.  I love(d) this place.  Now it is on my “forget it” list. Bummer.
Salad dressings add 230 (Hon Must) to 750 (Lt Ital)
Curly fries are the highest in sodium among the mg on fries at various restaurants.
Roast Beef Classic 970
Chopped Farmhouse Salad w Turkey 780
Snack n Save Jr. Roast Beef 530
Other Jr. Size over 800
Breakfast sandwiches are all off the charts.
SUBWAY Many variables depending on toppings.  If you add mayonnaise, pickles, etc., the numbers will increase.
Oven Roasted Chicken 6” 610 via Subway’s website using Calculate Yours, customized at right. Flatbread or 9-grain Wheat, Swiss cheese (the lowest sodium chs); olive oil blend, lettuce, tomato, green peppers
Turkey Breast 6” 670 (same all)
QUIZNO’S
Harvest Chicken Salad –*Small Only* -with my own (Newmans Rasp Vin Light) dressing – 480 Salad only (starts with honey-dijon chk salad…perhaps ask for plain??)
Acai vin dressing 320
Chili – small 550
CAPTAIN D’s NOTES:  Exclude fried items.  Skip or reduce cocktail and tartar sauce.  Watch the sides (below)!  Do not eat the rice.
A winner!
Grilled salmon 392
Seasoned tilapia 488
Grilled shrimp skewers 344
Stuffed flounder 589
Grilled shrimp 570
Grilled chicken 718
Wild salmon salad 539
Watch the sides!   Baked potato = 539, Green beans = 627, Seasoned rice that comes with grilled items automatically = 500+
Broccoli 20
Corn on the cob (before butter) 0
Breadstick 149 Just eat half!
Side salad 67
TACO BELL Go very light on the taco sauce, Perhaps ask for cheese on the side.
<<This is true of dining out at other Mexican restaurants.
The only option is a SOFT TACO:  Supreme 350 / Chicken 480/ Beef 570 / Steak 630
DAIRY QUEEN
The 3 Chicken Wraps range from 710 (crispy flamethrower) to 760 (grilled) Calories range 290 and 15 fat (grilled) to crispy flamethrower (370 and 22).
Original Cheeseburger 930 380 calories, 19 g fat
(reduce by asking for no cheese (200 mg diff.) and condiments on side. The mushroom swissburger is slightly lower
Hot Dog, regular 750
footlong 1300
Ice cream treats
Cones, not dipped Range from 70 (kid-size) to 200 (large) Calories range from 70 to 130.
Dip them, and add 20.
Sundae, hot fudge, range by size 135-280 Calories 300-610
Blizzard, mini, lowest is Hawaiian to highest Oreo Cookie 125 to 280 Cals  300 to 380
Dilly Bar 75 220 cal
FAZOLI’s
(Italian Cuisine fast food)
Lite Baked Spaghetti 500
Chicken Mshrm Alf Bake 1100 I’d only consider for dinner…
**PIZZA*** 1)  A key factor for pizza is the crust.
2) Generally, the more meat and cheese, the thicker the crust, the higher on sodium (and fat and calories).
PAPA MURPHY’S
Our usual pizza source for pick-up   (it’s take and bake) All are Large, based on 1/10th of the pizza.  **Except where noted, these are cheese pizzas.
My family’s favorite.
Pepperoni (De-Lites crust) 300 Compare to Original crust at 706
Cowboy (pep, ssg, blk olv mushrm) (De-Lites crust) 409 Compare to Original Crust at 851 mg
**  REMAINING PIZZA PLACES, READ ACROSS – Comparison of  14” CHEESE THIN / REGULAR (Hand-Tossed) Crust 1/10th of a pizza**   (shown Thin / Regular)  For more details – http://www.healthaliciousness.com/articles/pizza-least-salt-sodium.php
     
Domino’s:  194 / 509 Little Caesars Pizza Hut  594 / 631
218 / 404
Papa Johns:  461 / 678 Papa Murphys
202 / 565
TYPE OF CUISINE BEST CHOICES ***HIGH SODIUM CHOICES***  Stay Away!
GENERAL – Dining out (Appetizers) -Soup
(or at home) -Fresh fruit and vegetables -Crackers
-Unsalted nuts -Cheese dips
-Dried fruits or banana chips -Cocktail sauce
-Swiss or goat cheese -Meatballs
-Pates
-Feta, brie, and most other cheeses
SALADS -Tossed greens -Three-bean
-Carrot/raisin -Anything mayo-based
-Gelatin salads
Dressings -Vinaigrette, or oil and vinegar -Creamy (ranch, french)
-Zesty Italian
Toppings Veggies, egg Bacon bits, croutons
MEXICAN Ceviche Salty chips
Grilled fish or chicken Cheesy dishes, like enchiladas and quesadillas
Request sauces on the side Beef or chicken tacos or tostadas Burritos
Ask that cheese not be added to your meal Corn tortillas Beans and rice
Substitute corn tortillas for flour Fresh salsa or pico de gallo Chorizo (Mexican sausage)
Guacamole Flour tortillas
ITALIAN Pastas with marinara sauce Antipasto platters
Pasta/fagoli or marsala dishes Cheese or cream sauces
Primavera Adding grated cheese
Piccata (hold the capers) Breads and rolls
Oil and vinegar dressing
Italian ices
ASIAN -Steamed rice -Lo mein or chow mein
– Steamed or stir-fried dishes with vegetables
Leave sauce on the plate -Bean curd or tofu items -Deep fried or battered dishes (tempura)
-Sweet and sour,
Ask for no MSG chili, or garlic sauces (although still high these have the lowest amounts) -Black bean, hoisin, plum, fish and oyster sauces