LA Weight Loss - The Salt Man Cometh




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Dan2112
04-25-2007, 01:53 PM
Alright you smart-alecs... Y'all give me grief about being the salt police so I figure it's time to start living up to that..

Submitted for your consideration, a somewhat comprehensive list of foods and their sodium content... Just to be used as a guide..

I pulled this off the "AlsoSalt" web page... The list is long, so bare with it..

1 teaspoon of salt = 2,400 mg of sodium (2.4 grams)

Sources of sodium: Most foods in their natural state contain sodium. But most sodium in our diet is added to food while it is being commercially processed or prepared at home. Thatís why you need to be aware of both natural and added sodium content when you choose foods to lower your sodium intake. When buying prepared and prepackaged foods, read the labels. Many different sodium compounds are added to foods. These are listed on food labels. Watch for the words soda and sodium and the symbol Na on labels. These words show that sodium compounds are present.

Sodium compounds to avoid:
Salt (sodium chloride): Used in cooking or at the table; used in canning and preserving.
Monosodium glutamate (also called MSG): A seasoning used in home, restaurant and hotel cooking and in many packaged, canned and frozen foods.
Baking soda (sodium bicarbonate): Sometimes used to leaven breads and cakes; sometimes added to vegetables in cooking; used as alkalizer for indigestion. 1 teaspoon of baking soda contains 1,000 mg (1 gram) of sodium.
Baking powder: Used to leaven quick breads and cakes.

Other sodium compounds include:
Disodium phosphate: Found in some quick-cooking cereals and processed cheeses.
Sodium alginate: Used in many chocolate milks and ice creams to make a smooth mixture.
Sodium benzoate: Used as a preservative in many condiments such as relishes, sauces and salad dressings.
Sodium hydroxide: Used in food processing to soften and loosen skins of ripe olives and certain fruits and vegetables.
Sodium nitrite: Used in cured meats and sausages.
Sodium propionate: Used in pasteurized cheese and in some breads and cakes to inhibit growth of molds.
Sodium sulfite: Used to bleach certain fruits such as maraschino cherries and glazed or crystallized fruits that are to be artificially colored; also used as a preservative in some dried fruits such as prunes.


Eggs, in mg
Egg, whole, small, 1 - 47
Egg, whole, medium, 1 - 55
Egg, whole, large, 1 - 63
Egg, white, large, 1 - 55
Egg, yolk, large, 1 - 12
Egg substitute, 1/4 cup (1 egg) - 115

Fish and Shellfish (3 oz raw, not processed) in mg
Anchovy - 87
Bass - 58
Catfish - 51
Caviar - 1,871
Clams - 31
Cod - 59
Crab - 619
Flounder - 66
Halibut - 46
Herring - 57
Lobster - 179
Oysters - 62
Perch, Atlantic - 67
Perch, Pacific - 54
Red Snapper - 57
Salmon, Atlantic - 63
Salmon, chinook - 38
Salmon, coho - 41
Scallops, 217
Shrimp - 119
Sole - 66
Swordfish - 46
Trout, brook - 40
Trout, rainbow - 69
Tuna, albacore - 34
Tuna, yellowfin - 31

Fruit, dried (1 oz) in mg
Apples - 25
Apricots - 3
Dates - 1
Figs - 3
Pears - 2
Prunes, pitted - 1
Raisins, seedless - 3

Fruits, fresh, in mg
Apples, 1 medium - 0
Apricots, 1 medium - negligible
Asian pear - 0
Avocados, 1/2 medium - 10
Bananas, 1 medium - 1
Blackberries - 0
Blueberries, 1/2 cup - 4
Canteloupe, 1/8 of melon - 5
Casaba melon, 1/10 of fruit - 20
Cherries, sweet - 0
Cherries, sour, 1 cup - 5
Crabapple - 1
Cranberries, 1 cup - 1
Figs, 1 medium - 1
Gooseberry - 1
Grapefruit - 9
Grapes, 1 cup - 2
Grape leaves raw, 1 cup - 1
Guavas, 1 medium - 2
Honeydew Melon, 1/2 medium - 7
Kiwi fruit, 1 - 3
Kumquats, 1 medium - 1
Lemons, 1 medium - 1
Limes, 1 medium - 1
Litchi, 1 fruit - 1
Mangos, 1 medium - 2
Nectarines - 0
Oranges - 0
Passion fruit, 1 fruit - 5
Papayas, 1 medium - 9
Peaches - 0
Pears - 0
Persimmons, 1 medium - 1
Pineapples, chopped, 1 cup - 2
Plaintain, 1 cup sliced - 6
Plums - 0
Pomegranates, 1 medium - 5
Quince, 1 medium - 4
Raspberries - 0
Rhubarb, 1 stalk - 2
Strawberries, 1/2 cup - 1
Tamarind, 1 fruit - 1
Tangerines, 1 medium - 1
Watermelon, cubed, 1 cup - 3

Herbs, Spices, Seasonings (1 tsp, dried) in mg
Allspice, ground - 2
Anise seed - negligible
Basil - 1
Bay leaf - negligible
Caraway seed - negligible
Celery seed - 4
Chili powder - 26
Cinnamon, ground - 1
Cloves, ground - 5
Coriander seed - 1
Cumin seed - 3
Curry powder - 1
Dill weed - 2
Fennel seed - 2
Garlic powder - 1
Ginger, ground - 1
Mace, ground - 1
Marjoram - negligible
Mustard seed - negligible
Nutmeg, ground - negligible
Onion powder - 1
Oregano - negligible
Paprika - 1
Parsley - 2
Pepper, black - 1
Pepper, cayenne - 7
Pepper, white - negligible
Rosemary - 1
Saffron - 1
Sage - negligible
Salt - 2,325
Sugar - negligible
Tarragon - 1
Thyme - 1
Turmeric, ground - 1
Vanilla extract - 0
Vinegar - negligible

Meats and Poultry (3 oz raw, unprocessed) in mg
Beef
Chuck - 65
Flank - 60
Kidney - 53
Liver - 62
Porterhouse - 47
Rib Roast - 45
Round Steak - 44
Rump - 64
Sirloin - 44
T-bone - 47
Chicken, meat only
Breast - 58
Dark meat, roasted - 79
White meat, roasted - 43
Duck
Duck, meat only - 64
Lamb
Leg - 50
Loin - 49
Rib - 47
Shoulder - 55
Pork
Bacon - 621
Blade - 60
Canadian Bacon - 1,197
Ham, cured, canned - 837
Ham, fresh, lean part only - 61
Leg - 47
Loin - 54
Sirloin - 37
Spareribs - 65
Tenderloin - 42
Quail - 43
Rabbit - 37
Squab - 43
Turkey, meat only
Breast - 51
Dark meat, roasted - 67
White meat, roasted - 54
Veal
Breast - 55
Chuck - 58
Flank - 49
Loin - 57
Round - 58
Venison - 77

Nuts, unsalted (1/4 cup) in mg
Almonds, raw - 4
Brazil nuts, raw - 1
Cashews, dry roasted - 6
Coconut, dried - 4
Hazelnuts, raw - 1
Macadamia, dry roasted - 2
Peanuts, dry roasted - 6
Pecans, raw - negligible
Pine nuts, raw - 2
Pistachio, dry roasted - 2
Walnuts, raw - negligible

Vegetables, dried (1/2 cup cooked) in mg
Chick-peas, canned - 300
Kidney beans - 2
Lentils - 13
Lima beans - 3
Navy beans - 1
Split peas - 12

Vegetables, fresh (1/2 cup raw) in mg
Acorn squash - 2
Alfalfa sprouts - 1
Artichoke - 1 medium, steamed - 79
Asparagus - 1
Beans, green - 3
Beets - 49
Bell peppers - 2
Broccoli - 12
Brussels sprouts - 11
Butternut squash - 3
Cabbage - 14
Carrots - 20
Cauliflower - 8
Celeriac - 79
Celery - 54
Chilis - 5
Chives - 2
Corn - 12
Cucumbers - 1
Endive - 6
Eggplant - 2
Garlic, 1 clove - 1
Ginger - 6
Hubbard squash - 4
Leeks - 11
Lettuce - 2
Mushrooms - 1
Onions - 2
Parsley - 12
Parsnips - 7
Peas, edible-pod - 4
Peas, green - 3
Potatoes, medium, baked - 16
Pumpkins - 1
Radishes - 14
Rutabagas - 14
Shallots - 10
Spaghetti squash - 9
Spinach - 22
Squash, summer - 1
Squash, winter - 2
Sweet potatoes - 9
Tomatoes - 4
Turnips - 44
Water chestnuts - 8
Watercress - 7
Yams - 7
Zucchini - 1


KrispieD
04-25-2007, 02:14 PM
King Dan..we're not worthy! We're not worthy!!

Dan2112
04-25-2007, 02:16 PM
Hardy Har Har...

Now that I think about it, I may have published this list once before, but I think it was last year, so maybe just as well that we review...


smjezzy
04-25-2007, 02:18 PM
Hardy Har Har...

Now that I think about it, I may have published this list once before, but I think it was last year, so maybe just as well that we review...

I am scared'a you

Dan2112
04-25-2007, 02:21 PM
Don't be afraid of the dark side.. Embrace it...

HeatherAngel
04-25-2007, 03:02 PM
Oh NO! The salt police have found me... the salt police have found me!! Get me out of my kitchen!! :D

Okay - that was actually a very helpful (and comprehensive!) list - I didn't think about sodium levels in things like honeydew melons - thanks!

Heather :)

Dan2112
04-25-2007, 03:08 PM
What blew me away was the salt content of crab.. I don't eat it, but it's one of Liz's favorites...

marzbe
04-25-2007, 03:59 PM
What blew me away was the salt content of crab.. I don't eat it, but it's one of Liz's favorites...


Just think of what it must be when I use melted butter as my fat to drizzle over the crab. ;)


Ooo, we so need to get you a salt shaker in the shape of a cop. :devil:

RaceGrl
04-25-2007, 04:06 PM
Thank you for compiling / posting.

Mama Nicole
04-25-2007, 04:16 PM
Ok, so out of all of these foods......the one thing that really caught my eye is the baking soda. 1 tsp=1000 mg of sodium. I should have known that.....as I have taken a few Chemistry classes.......just never applied it to eating it. Now that just sucks. Also, the baking powder.........here I thought I was being all good when I ate ricotta cheese pancakes two days in a row, only to find out that the b.p. is probably not so hot. Do you know, one of the things I so love about this website is that there is ALWAYS new information. I am always looking to learn more, and with so many people and their particular lifestyles and family situations, things that I normally wouldn't think about get posted here......and I just think that is really cool. Thanks, Dan.

Mama Nicole
04-25-2007, 04:17 PM
p.s. I am with Liz.......I LOVE crab.......I don't even need the butter sauce......just hot yummy King crab........YUM!!!

bizlawchik
04-25-2007, 04:22 PM
Nicole - Do you LOVE crab like you LOVE :hb: ?

Wendelina
04-25-2007, 04:30 PM
Thanks for the list, Oh great Salt King. Sure sheds some light on our salty world!


mmmmmm..... cake...... oops.. got sidetracked.

Joni135
04-25-2007, 04:34 PM
Dan - thanks for sharing....I'll be honest, when you first started talking about salt, I was like, "that's the least of my worries" but I'm beginning to really understand that sodium is not my friend. Interesting statistic you quoted was that 1 tsp of salt is 2400 mg sodium....geez....staggering numbers.

I with Nic and Liz on the crab....I only like the real stuff so $$$ usually prevents me from having it too often. Now this, what's a girl to do?

Mama Nicole
04-25-2007, 04:44 PM
Nicole - Do you LOVE crab like you LOVE :hb: ?

No. Cake is my first love.........white cake+white frosting=true love!!!

Although......crab is a close second......

Joni....one time, at bandcamp, oh, I mean, one time, DH got a hefty gift certificate for this crab house in Chicago called Shaw's....and we ordered King Crab Legs (capitalized for their importance to ME), and they came to us with a glow all around them. They were pre-cracked.......and each upper part of the legs was just huge.........I had to cut it into several pieces to eat it all.......and let me tell you.....I can shovel some food in if I need to........and OMG, it was divine! Since then, no crab has compared......which is a real shame. And get this....our bill........$140 without drinks...........

marzbe
04-25-2007, 06:40 PM
Joni....one time, at bandcamp, oh, I mean, one time, DH got a hefty gift certificate for this crab house in Chicago called Shaw's....and we ordered King Crab Legs (capitalized for their importance to ME), and they came to us with a glow all around them. They were pre-cracked.......and each upper part of the legs was just huge.........I had to cut it into several pieces to eat it all.......and let me tell you.....I can shovel some food in if I need to........and OMG, it was divine! Since then, no crab has compared......which is a real shame. And get this....our bill........$140 without drinks...........

Now that's crab, who cares what the salt content is, crab that good is worth the water weight the next day. :angel:

Granted I almost pulled into McDonald's and ordered chicken nuggets this afternoon to satisfy an insane craving. Talk about salt. Thank goodness for Super Size Me, if I watch it twice tonight the grease and salt craving will be gone.

Joni135
04-25-2007, 07:58 PM
Nicole - you know I'm originally from Chicago and I often have reason to go back...is Shaw's still around, cause if they are I'm saving my pennies. Wanna meet me there? When we get to goal, of course! Megan, you can come too!
Oh, and Liz too!

momerath
04-25-2007, 08:14 PM
Hey Dan, have anything to say about the worcestershire sauce that I just doused my steak in?

Needless to say, I'll be using the hot lemon water tonight! :p

fan4u2
04-25-2007, 08:58 PM
WTG dan for this post......I am so on board with you on this one. I read everything now in the grocery store and quite surprized on some of the things on the lables. My biggest surprize was soya sauce I figured I would by the low sodium for my chicken, Well i'll tell you I left it in the store
it was 869 mg for a tsp (gasp for breath) and that was the low sodium. My eyes are open wide:o

LittleBlueCat
04-25-2007, 10:29 PM
Nicole - you know I'm originally from Chicago and I often have reason to go back...is Shaw's still around, cause if they are I'm saving my pennies. Wanna meet me there? When we get to goal, of course! Megan, you can come too!
Oh, and Liz too!

If I promise to be good, and well behaved, can I come? can I come? please? please! pleeeeeeaaaaaaaassssssssssseeeeeeeeeeeee....... I'd LOVE a field trip to Chicago!! That's like only 3 hours away!! I just wuv a good crab.... :drool:

Wendelina
04-25-2007, 11:34 PM
I would drive 8 hours to meet you crazies in Chicago for crab.. :-)

Dan2112
04-26-2007, 01:03 AM
Wow.. I didn't think I'd get so many responses to this..

I think I posted this not just to share some interesting facts, but to also refocus my energy... I've been slacking a bit now that I'm getting toward goal and if I want to keep it off during maintenance, I need to keep my eyes on the prize..

Yeah.. the soy sauce is a killer.. I'm all about teryaki and soy sauces.. It's been tough, but as little as we actually eat chinese, I usually just try to watch my salt intake during the day and say screw it for dinner and enjoy it (the low sodium varieties, of course :lol:)... And then follow up with lots of water...

For the record, the lower sodium Kroger brand soy sauce has 590 mg's and the Kikoman less sodium teriyaki has 320 mg's...

I'm all about hot sauce and I found an AWESOME chipotle chile sauce that has only 50 mg's per tsp... It can be found at http://www.ruidosohotspot.com
(http://www.ruidosohotspot.com)

The website does seem to be taking a long time to set up... hmmmm
Anyway, It's called Ruidoso Chipotle Pepper Sauce..

Warning.. It's got a big kick!

Mama Nicole
04-26-2007, 09:57 AM
Yes, Shaw's is still there..........I believe it is in Elk Grove Village.........do you know where that is, Joni? I totally forgot you were from Chicago. I was born in Highland Park, IL, and lived in Kenosha, WI for most of my life. When did you reside in Chicago?

And EVERYONE who LOVES crab (and we can have cake for dessert) is welcome to meet us at Shaw's!!!!

We could also go to Papados (spelling is WAY off) on any given Thursday and eat all you can eat Lobster. I don't know if it is Maine lobster, but it is pretty good...........

Dan2112
04-26-2007, 10:07 AM
^^ Well, at least I'd have the house to myself for a while... :lol:

Kimphin
04-26-2007, 10:42 AM
[QUOTE=Mama Nicole;1668814]No. Cake is my first love.........white cake+white frosting=true love!!!
[QUOTE]


OK, now I am really creeped out, Nicole - that is my all time favorite cake too! My mom would always try to put coconut or something equally disgusting on top because she thought it was too bland that way!

I swear to God we are related.

Kimphin
04-26-2007, 10:44 AM
BTW, thanks for the list Dan - I've been buying the lowest sodium items I can find, but it is good to see what the content is that naturally occurs in foods...

stitchinchick
04-26-2007, 04:39 PM
Dan,
Thank you so much for posting the list - As a "newbie" - there were SO many things that I thought I was being "good" on, only to find out that they were higher in sodium - I thought that I was ready to call myself your "Salt Sheriff" but now I see that I am not worthy! Good work! Thank you!

marzbe
04-26-2007, 04:57 PM
:o Crab and cake, crab and cake, crab and cake :o

Ok, now I'm really dreaming. I guess I'll just have to settle for tonight's plan of melting a Cookie Dough Lite ontop of a grahm cracker with a tad of fat-free cool whip. :shrug:

Though if I dice it up and mix it up with crushed sour dough pretzles, it'll cover both salty and sweet at once. :idea:

And I went looking . . . no salt shakers shaped like a police officer. :(

Mama Nicole
04-26-2007, 05:01 PM
[QUOTE=Mama Nicole;1668814]No. Cake is my first love.........white cake+white frosting=true love!!!
[QUOTE]


OK, now I am really creeped out, Nicole - that is my all time favorite cake too! My mom would always try to put coconut or something equally disgusting on top because she thought it was too bland that way!

I swear to God we are related.

Ok, Kim.....now, even though I LOVE white cake and white frosting.......I did do an experiment a few years ago. I made a white cake, in a 9X13 pan......made a cooked fudge frosting (1c. sugar, 1/4 c. cocoa, 2 T butter, 2 T shortening, 1/3 c. milk, and 1 tsp vanilla...combine all ingredients in saucepan (except vanilla), bring to boil, boil 2 minutes, cool a bit, add vanilla and pour onto cake, or use for hot fudge sundaes (YUM)). anyway......I made my white cake.....poured hot fudge frosting....let the whole thing cool, and then topped it with butter cream frosting......and holy crap.......it was like candy. Now, it didn't fix my cake need (white and white), but it surely killed my chocolate craving. Wow, I am super passionate about my cake ;)

Dan2112
04-26-2007, 05:01 PM
Dan,
Thank you so much for posting the list - As a "newbie" - there were SO many things that I thought I was being "good" on, only to find out that they were higher in sodium - I thought that I was ready to call myself your "Salt Sheriff" but now I see that I am not worthy! Good work! Thank you!


You're welcome..
It's important to note that salt is a normal part of our diet, but just as with everything else, we have to moderate what we take in.. It's impossible to avoid, but not impossible to avoid the overload...

marzbe
04-26-2007, 07:02 PM
Ok, Kim.....now, even though I LOVE white cake and white frosting.......I did do an experiment a few years ago. I made a white cake, in a 9X13 pan......made a cooked fudge frosting (1c. sugar, 1/4 c. cocoa, 2 T butter, 2 T shortening, 1/3 c. milk, and 1 tsp vanilla...combine all ingredients in saucepan (except vanilla), bring to boil, boil 2 minutes, cool a bit, add vanilla and pour onto cake, or use for hot fudge sundaes (YUM)). anyway......I made my white cake.....poured hot fudge frosting....let the whole thing cool, and then topped it with butter cream frosting......and holy crap.......it was like candy. Now, it didn't fix my cake need (white and white), but it surely killed my chocolate craving. Wow, I am super passionate about my cake ;)


Screw the crab I want that cake! That sounds way way way too good. :eek: :devil: :eek:

Reminds me of the cookies I used to make in college, 1 roll of slice and bake dough, 1 roll of chocolate chip cookie dough, layered with a bag of milk chocolate chips and a bag of baking M & M's. They were the stressed out student's dream.

Then again, those on top of the daily fry habit might explain why I graduated in a size 20. :^:

debbieduzLAWL
04-26-2007, 11:13 PM
thanks for the info Dan,have you ever notised the sodium comtent in LAWL
meal replacement shakes?

Dan2112
04-27-2007, 12:51 AM
I don't drink them, so I've never looked. Is it high?

debbieduzLAWL
04-27-2007, 05:09 PM
yes,they have about 200mg in each.I dont have a can in front of me but it is something like that.

momerath
04-27-2007, 06:17 PM
I don't know about the strawberry ones (I don't buy them because they taste like death!), but the chocolate and vanilla ones both have 290 mg.

marzbe
04-27-2007, 08:00 PM
The canned slim-fast shakes (which I prefer over the slim-downs both for taste and budget ;) ) have 220 milligrams of sodium each.

What's scarier, is that my daily can of Diet Pepsi has almost 50. At least it's no longer the dozen cans a day I used to drink. :sssh:

Oh well, there's a reason we've appointed Dad the salt cop. As we're all raving and pmsing we're drawn to the salt like no other. :tantrum:

Joni135
04-27-2007, 09:14 PM
Megan - easing up on my diet coke addiction has been really tough. Actually the sodium isn't as bad as I initially thought, but I keep reading about how this soda is just wreaking havoc on my bone density. Wanna hear the wierd thing I do now....if I have a diet coke (16 oz can/bottle/soda fountain), I have to have a 500 mg calcium tablet to counteract the calcium that this diet drink is doing to my system. So, to all you scientists out there (aka Nicole), does this make any sense to you? I've cut way back on my diet cola drinks and drink a lot of water and even get an occasional iced tea now vs diet coke at the drive through....do you think taking the calcium is a good way to counter-balance the bad?

Wendelina
04-28-2007, 09:38 AM
Diet Coke Plus and Coke Zero have a little less sodium - 40mg. The Diet Coke Plus also has 25% of your daily B6 and B12 and some Niacin and magnesium as well. Tastes pretty good too! :-)

Debbie367
04-29-2007, 09:01 AM
OMG Nicole that white cake with choc fudge and icing....I am drooling!!! I am glad you don't live down the street, I'd have you making it RIGHT NOW!!!

I also LOVE that we started on salt and are now on cake...how funny. Dan is the KING!!!!

Mama Nicole
04-30-2007, 12:23 PM
Megan - easing up on my diet coke addiction has been really tough. Actually the sodium isn't as bad as I initially thought, but I keep reading about how this soda is just wreaking havoc on my bone density. Wanna hear the wierd thing I do now....if I have a diet coke (16 oz can/bottle/soda fountain), I have to have a 500 mg calcium tablet to counteract the calcium that this diet drink is doing to my system. So, to all you scientists out there (aka Nicole), does this make any sense to you? I've cut way back on my diet cola drinks and drink a lot of water and even get an occasional iced tea now vs diet coke at the drive through....do you think taking the calcium is a good way to counter-balance the bad?

Joni....this is so very interesting. I would think the best thing you can do to prevent osteoporosis, no matter what the causes, would still be weight bearing exercise. No matter how much calcium you take in, if you do not create the small little stress fractures, from weight bearing exercise, in your bones, you have no way to absorb the wonderful calcium supplements that you are taking. The only times our bones actually store calcium in our bones after childhood is at the onset of menstration and during pregnacy. Other than that, the only time we can absorb it into our bones is when they need repair. I just have to find some info on this correlation to diet cola drinks and bone loss.......it is quite intriguing. :)

Mama Nicole
04-30-2007, 12:24 PM
oh, and debbie........I was very bad this weekend, and made that cake, but with chocolate cake and fudge and white frosting....don't worry, you didn't miss anything, it was just awful. LOL.

Dan2112
04-30-2007, 12:58 PM
Yeah.. Just like the buttercream frosted, chocolate mousse filled cake we had for our soccer team party yesterday.. Just awful.. :lol:

And now it's sitting on a table barely 15 feet away from me.. Think I'll take it down to the lunch room here in a while, now that my office mates have had their fill...

Debbie367
04-30-2007, 09:30 PM
You all are MEAN....Just MEAN :-)

momerath
04-30-2007, 09:52 PM
I wholeheartedly agree :(

I could REALLY go for some cake right about now.