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LAWL Salt Police
Thread Starter
Join Date: Dec 2006
Location: New Mexico
Posts: 2,200
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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. That’s 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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