The Best Low Sodium Foods: Poultry, Meat, and Fish

The Best Low Sodium Foods: Poultry, Meat, and Fish
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What is Low Sodium Food?

The daily recommended intake of sodium for normal adults is 2300 mg. Doctors however may prescribe a much lower daily intake level based on the condition of the patient.

How to reduce sodium intake?

The major source of sodium in foods is table salt, with even ¼ teaspoon of salt contains about 600 milligrams of sodium, or about 25 percent of the recommended daily intake. The best way to restrict sodium in diet is therefore to use herbs and spices such as bay and curry leaves, dry mustard, citrus fruits, ginger, garlic, herbs such as basil, mint, chives or tarragon, onions, paprika, parsley, pepper, rosemary, tomato or sugar as flavoring agents instead of salt.

“Unsalted” or “No Salt Added” food label only means that the food does not contain any salt additives. Such foods still contain the natural sodium inherent in almost all foods. Standard “sodium-free” food label means that the food has less than 5 milligrams of sodium per serving. A label of “very-low sodium” means the food has 35 milligrams or less of sodium per serving, “low sodium” label means the food has 140 milligrams or less per serving, and “reduced sodium” means reduction of sodium level by 25 percent from normal levels. The following is a list of the best low sodium foods that contain the least amounts of sodium per serving.

Meat, Fish, and Poultry

Meat, fish, and poultry items constitute an important part of the food pyramid, providing the human body with the required protein, iron, phosphorous, Vitamins B and E, and other nutrients. Fish is a good source of omega-3 fatty acid and good fats. Consumption of fish, meat, and poultry provides the body with much needed energy, improve bone and muscle health, and help move oxygen throughout the body.

The best low sodium foods among meat, fish, and poultry items include:

  • Cornish chicken: An ounce (28 grams) of cooked and roasted Cornish Chicken provides 72 calories including 46 calories from fat, 5 grams of fat, 37 mg of cholesterol, 18 mg of sodium, no carbs, and 6 grams of protein.
  • Duck: An ounce of cooked duck meat provides 94 calories including 72 calories from fat, 8 grams of fat, 24 mg of cholesterol, 17 mg of sodium, no carbs, and 5 grams of protein.
  • Lamb: An ounce of lean and fat lamb trimmed to 1/4" fat, cooked and roasted provides 101 calories including 75 calories from fat, 8 grams fat, 27 mg cholesterol, 20 mg sodium, no carbs, and 6mg sodium.
  • Fish: Fish cooked in dry heat provides 41 calories including 21 calories from fat, 1 gram of fat, 24 mg of cholesterol, 25 mg of sodium, no carbs, and 7 grams of protein.
  • Tuna fish, canned in oil without salt provides 55 calories including 21 calories from fat, 2 gram of fat, 5 mg of cholesterol, 14 mg of sodium, no carbs, and 8 grams of protein.
  • Egg: An ounce of cooked and fried egg provides 55 calories including 39 calories from fat, 4grams of fat, 128 mg of cholesterol, 57 mg of sodium, no carbs, and 4 grams of protein.

Standard 6 oz servings of all these foods all contain sodium within the required limits for a low sodium diet. Removing the skin and refraining from frying such items reduces fat content considerably and provides the maximum health benefits.

Image Credit: flickr.com/Stephen Butterworth

Vegetables and Fruits

Best Low Sodium Foods

Most vegetables and fruits are foods naturally low in sodium, and are excellent sources of many vitamins, minerals, fiber, and antioxidants that aid the digestive system and prevent the occurrence of many diseases.

All fresh, frozen, or canned fruits and vegetables, and juices rank high in the list of best low sodium foods.

  • One red, ripe, cooked tomato (240 grams) for instance provides 46 calories, 26 mg of sodium, and 10 grams of carbohydrates, and 2 grams of protein. A serving of baked potato (299 grams) provides 278 calories, but contains only 30 mg of sodium, 63 grams of carbohydrates and 7 grams of protein.
  • A medium apple of 182 grams provides 95 calories, 25 grams of carbohydrates, and just 2 mg of sodium, with no fat or cholesterol
  • Canned or bottled apple juice (248 grams) provides 114 calories, 10 mg of sodium, and 28 grams of carbohydrates. Similar quantity of Orange-Grapefruit juice provides 106 calories, 7 mg of sodium, and 25 grams carbohydrates, and 1 gram of protein. A cocktail of orange-strawberry-banana juice (234 grams) provides 107 calories, 9 mg of sodium, 29 grams of carbohydrates, and 1 gram of protein.
  • A piece of Tofu (13 grams) contains 35 calories including 22 calories from fat, 3 grams of fat, 2 mg of sodium, and 2 grams of protein.

Image Credit: flickr.com/bizmac

Cereals, Bread and Rice

Cereals rank high amongst the most popular food group and many are in the list of best low sodium foods. They are a rich source of vitamins, minerals, carbohydrates, fats, oils, and proteins.

  • A slice of multi grain bread (26 grams) provides 69 calories including 10 calories from fat, 1 gram of fat, no cholesterol, 11 gram of carbs, 3 grams of protein, and 110 mg of sodium.
  • A cup (140 grams) of cooked and enriched Spaghetti or macaroni without added salt provides 221 calories, 1 gram of fat, no cholesterol, 43 grams of carbohydrates, 8 gram of protein, and just 1 mg of sodium.
  • A cup (14 grams) of ready to eat rice cereal, puffed and fortified, provides 56 calories, 13 grams of carbohydrates, and 1 gram of protein, with no fat, cholesterol, or sodium.

Diary Products

Diary products constitute an indispensable part of a balanced diet, and provide a good source for essential nutrients such as calcium, protein, potassium, phosphorus, and vitamins A and D. Low fat diary products help build strong bones, reduce risk of hypertension and certain cancers, and help manage weight better.

  • An ounce of low sodium cheddar or Colby cheese provides 11 calories, including 8 calories from fat, 9 grams of fat, 28 mg of cholesterol, 6 mg of sodium, 1 gram of carbohydrate, and 7 gram of protein.
  • A cup of low sodium milk (244 gram) provides 149 calories including 74 calories from fat, 8 grams of fat, 34 mg cholesterol, 7 mg sodium, 11 grams of carbohydrate, and 8 grams of protein.

Disclaimer

This article does not constitute medical or dietary advice. Please consult with your doctor for the recommended daily sodium intake and the low sodium food list most suitable for you.

References

  1. Ohio State University. “Heart Healthy Diet: Low Fat, Low Cholesterol, Low Sodium Diet.” https://medicalcenter.osu.edu/PatientEd/Materials/PDFDocs/nut-diet/nut-card/heart.pdf. Retrieved December 15, 2010.
  2. Ohio State University. “Low Sodium Diet (Two Gram).” https://medicalcenter.osu.edu/PatientEd/Materials/PDFDocs/nut-diet/nut-other/twogram.pdf. Retrieved December 15, 2010
  3. Self Nutrition Data. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2770/2. Retrieved December 15, 2010.
  4. Net Wellness. “Sodium and Food - Information For Better Nutrition.” https://netwellness.uc.edu/healthtopics/heartfailure/sodiumandfoodinfo.cfm. Retrieved December 15, 2010.
  5. McKinley Health Center. “Reducing the Sodium in Your Diet.” https://www.mckinley.illinois.edu/handouts/reducing_sodium_diet.html. Retrieved December 15, 2010.