What Food Has No Sodium?

On Oct 19, 2022

The healthiest things to eat at top fast-food chains

Looking for better fast food options? Try these 12 healthier picks.
Chipotle. This hearty meal is packed with plants!
Panera. Salad vegetables are mixed with a cilantro-infused brown rice and quinoa blend and then topped with chicken, olives, hummus, and a lemon-tahini dressing.
Starbucks.
McDonalds.
Chick-fil-A.
Taco Bell.

Frozen egg muff
Frozen meatloaf
Frozen lasagna
Frozen low-fat meatballs
White chicken chili

Corn
Cucumbers
Eggplants
Green beans
Potatoes
Romaine lettuce
Summer squashes

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What foods have low sodium?

There are a whole lot of whole-food fruits, vegetables, legumes, grains, spices, and herbs that prove that a low-sodium diet can still be full of fun and flavor.

Lemon and lime juice. Raw unsalted nuts and seeds (almonds, cashews, pecans, sunflower, walnuts) Salt-substitute seasoning blends. Vinegar. On nutrition labels, a food is technically defined as “sodium-free” when it has less than 5 milligrams of sodium per serving and contains no sodium chloride.

Eighty-nine percent of adults consume more than the upper-safe limit of 2,300 milligrams (about a teaspoon of table salt) a day.

And while our bodies literally need sodium to survive—it helps to send nerve impulses, contract muscles, and maintain normal fluid balance —the amount we consume in a day can add up real quick.

Reducing sodium intake can also reduce your risk for osteoporosis, kidney disease, stomach cancer, and even headaches. And here’s more good news: you can help keep sodium on the level by cooking low-salt recipes at home (check out Sodium Girl’s Limitless Low-Sodium Cookbook for a girls’-night-in).

How much sodium should I consume a day?

The 2015–2020 Dietary Guidelines for Americans recommends limiting sodium to less than 2,300 milligrams a day. However, the average American consumes more than this amount at about 3,400 milligrams of sodium daily.

Sodium, also known as salt, is a mineral that is essential in small amounts, according to the Mayo Clinic, in order to help your body maintain the right balance of fluids, transmit nerve impulses and aid in the contraction and relaxation of muscles. Advertisement.

A March 2015 study published in Journal of the American College of Cardiology suggests that while sodium is essential for both function and balance within the body, excess sodium in a diet has been linked to high or elevated blood pressure. Advertisement.

What foods contain sodium?

So to help cut through some of the mystery, here is a list of low sodium foods you can easily incorporate into your diet. 1. Fruit. If you’re looking for something to satisfy your sweet tooth that’s still a healthy option, look no further than fruit.

Yogurt is another popular low-sodium food, and it has a variety of uses. Yogurt can be enjoyed on its own, or it can be used as a part of a dip. 9. Avocados. Like quinoa, it seems like avocados are getting more and more love these days, as people realize just how powerful the health benefits can be.

For example, peanuts are a great source of protein, which can provide energy to your body. And walnuts have been linked to better cognitive function. If you’re looking for a low-sodium snack to enjoy, make sure you grab the unsalted nuts off the grocery store shelf.

Avocados are a great source of fiber and omega-3 fatty acids, which make it a great heart health booster. 10. Brown Rice. If you’re looking for a great base you can use for many dishes, brown rice is a top option. It’s loaded with manganese, a powerful mineral that is a great overall health booster.

Still, even if you know sodium is bad for you, it can be hard to avoid. Many foods contain sodium, even foods you wouldn’t necessarily expect.

It’s a widely accepted fact that salt is not good for you. Still, we see salt consistently pop up in many common foods, especially in the Standard American Diet. If you often visit fast-food restaurants or eat a diet high in junk food, chances are you’re consuming way more sodium than the recommended daily amount.

Many foods contain sodium, even foods you wouldn’t expect. Salt is one of the most common ingredients it seems, and it can be difficult to avoid, even if you are trying to be health-conscious.