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The Salt Man Cometh

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Old 04-25-2007, 01:53 PM   #1
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Default The Salt Man Cometh

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
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Old 04-25-2007, 02:14 PM   #2
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King Dan..we're not worthy! We're not worthy!!
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Old 04-25-2007, 02:16 PM   #3
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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...
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Old 04-25-2007, 02:18 PM   #4
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Quote:
Originally Posted by Dan2112 View Post
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
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Old 04-25-2007, 02:21 PM   #5
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Don't be afraid of the dark side.. Embrace it...
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Old 04-25-2007, 03:02 PM   #6
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Oh NO! The salt police have found me... the salt police have found me!! Get me out of my kitchen!!

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

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Old 04-25-2007, 03:08 PM   #7
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What blew me away was the salt content of crab.. I don't eat it, but it's one of Liz's favorites...
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Old 04-25-2007, 03:59 PM   #8
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Quote:
Originally Posted by Dan2112 View Post
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.
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Old 04-25-2007, 04:06 PM   #9
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Thank you for compiling / posting.
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Old 04-25-2007, 04:16 PM   #10
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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.
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10/14/2013----game ON! 213
Weekly Losses with Official WI day on Mon:
Week 1 Oct 21: WI 210.4 Loss: 2.6 lbs.
Week 2 Oct 31: WI 209.4 Loss: 1.0 lbs.
Week 3 Nov 4: WI 208.8 Loss: 0.6 lbs. WW
Week 4 Nov 11: WI 208.2 Loss: 0.6 lbs.
Week 5 Nov 18: WI 203.2 Loss: 5 lbs
Week 6 Nov 25: WI
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Old 04-25-2007, 04:17 PM   #11
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p.s. I am with Liz.......I LOVE crab.......I don't even need the butter sauce......just hot yummy King crab........YUM!!!
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10/14/2013----game ON! 213
Weekly Losses with Official WI day on Mon:
Week 1 Oct 21: WI 210.4 Loss: 2.6 lbs.
Week 2 Oct 31: WI 209.4 Loss: 1.0 lbs.
Week 3 Nov 4: WI 208.8 Loss: 0.6 lbs. WW
Week 4 Nov 11: WI 208.2 Loss: 0.6 lbs.
Week 5 Nov 18: WI 203.2 Loss: 5 lbs
Week 6 Nov 25: WI
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Old 04-25-2007, 04:22 PM   #12
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Nicole - Do you LOVE crab like you LOVE ?
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Old 04-25-2007, 04:30 PM   #13
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Thanks for the list, Oh great Salt King. Sure sheds some light on our salty world!


mmmmmm..... cake...... oops.. got sidetracked.
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Old 04-25-2007, 04:34 PM   #14
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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?
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Old 04-25-2007, 04:44 PM   #15
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Quote:
Originally Posted by bizlawchik View Post
Nicole - Do you LOVE crab like you LOVE ?
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...........
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10/14/2013----game ON! 213
Weekly Losses with Official WI day on Mon:
Week 1 Oct 21: WI 210.4 Loss: 2.6 lbs.
Week 2 Oct 31: WI 209.4 Loss: 1.0 lbs.
Week 3 Nov 4: WI 208.8 Loss: 0.6 lbs. WW
Week 4 Nov 11: WI 208.2 Loss: 0.6 lbs.
Week 5 Nov 18: WI 203.2 Loss: 5 lbs
Week 6 Nov 25: WI
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