6 Common Foods Low in Sodium

Grains such as bread and cereal

Check products and compare them with each other, to pick the ones with the least sodium content. Check for foods that contain 5% DV (Daily value) [6] or even less for sodium. A food with 20% DV and above is high.

Unsalted popcorn.
Whole grains like quinoa, brown rice, wild rice, or barley.
Whole-grain bread, crackers, bagels, tortillas, and muffins.
Whole grain or whole wheat couscous and pasta.
Whole grain breakfast cereal, whether hot or cold, such as shredded wheat or oatmeal, with no added sugar.

Condiment – food dressings and oils

Use ingredients that either has low content sodium or contain no sodium at all while cooking.

Low-sodium ketchup or with ‘no salt added’.
Vegetable oils like soybean, canola, safflower, olive, corn, or peanut.
Low sodium salsa or picante sauce.
Salad dressing vinegar or oil that is low sodium.
Unsalted tub, soft or liquid spreads, and margarines with no trans-fat and reduced saturated fats.

Conclusion

Consuming low-sodium foods can do a lot of good for the body. However, it takes deliberate effort to be able to achieve this. However, it is not impossible. The first and major way to achieve a low-sodium diet is to cut back on salt. This is most important for those with health conditions that could be aggravated by too much salt or sodium intake.

References:

[1] https://www.healthline.com/nutrition/electrolytes

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5515225/

[3] https://www.healthline.com/nutrition/sodium-per-day

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612540/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170357/

[6] https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels

Crystal L. May 31, 2021

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