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Sodium in Vegetables Kohlrabi 1/2 cup, boiled 17

SERVING SIZE & SODIUM Lamb's Quarters 1/2 cup, boiled 26


VEGETABLE
PREPARATION (mg) 1 ounce raw, sushi
Laver 13
Alfalfa Sprouts 1/2 cup, raw 1 wrapper, snack
Amaranth Leaves 1/2 cup, boiled 14 Leeks 1/2 cup boiled 5
Artichoke Hearts 1/2 cup, boiled 80 Romaine Lettuce 1 cup raw 4
Asparagus 1/2 cup, boiled 4 Butterhead Lettuce 1 cup raw 2
Bamboo Shoots 1/2 cup, sliced & drained 9 Iceberg Lettuce 1 cup raw 12
Beets 1/2 cup, sliced & boiled 42 Looseleaf Lettuce 1 cup raw 5
Broccoli 1/2 cup, chopped & boiled 20 Mushrooms 1/2 cup 2
Brussels Sprouts 1/2 cup, boiled 16 Okra 1/2 cup 4
Cabbage 1/2 cup, boiled 5 Onions 1/2 cup 2
1 raw, steamed, boiled, Parsley 1/2 cup 12
Sodium in Carrots 25
stir-fry Parsnips 1/2 cup 8
Cassava (Tapioca) 3 1/2 ounces, raw 8 Peppers (Chili, Bell,
1/2 cup 1
Cauliflower 3 florets, raw 8 Banana)
Celeriac 3 1/2 ounces, boiled 61 Potato 1 small 7 ounce 16
Celery 1/2 cup raw 52 Radish 1/2 cup, raw 14
Sodium in Chicory 1/2 cup raw 41 Rhubarb 1 cup, raw 5
Chives 1 Tablespoon raw trace 1/2 cup, mash like
Rutabagas 15
Corn 1 ear 13 potatoes
Cucumber 1/2 raw 3 Salsify 1/2 cup boiled 11
1/2 cup, popular in Scallions 1/2 cup raw 8
Eggplant 1
Mediterranean dishes Shallots 1 Tablespoon raw 1
Endive 1/2 cup raw 6 Spinach 1/2 cup 63
Garden Cress (Field Water Spinach
1/2 cup raw 4 1 cup (100g) 113
Cress) (Kangkong)
Garlic 1 clove raw trace Squash (Acorn) 1/2 cup 4
Ginger Root 1 Tablespoon raw 1 Squash (Butternut) 1/2 cup 4
Greens (Beet, Collard, Squash (Straightneck,
1/2 cup raw 174 1/2 cup 1
Dandelion) Crooneck)
1/2 cup boiled, serve with Squash (Hubbard) 1/2 cup 8
Kale 29
fennel seeds Squash (Spaghetti) 1 cup 28
1 ounce raw, sushi Squash (Zucchini) 1/2 cup 3
Kelp 65
wrapper, tea
Squash (Kabocha) 1 cup 2 Currants, Black 1 cup 2
Sweet Potato 1-4 ounce 20 Figs 3 medium 2
Swiss Chard 1/2 cup 158 1/4 - about 3
Breadfruit 2
Tomato 1-4 ounce 11 ounces
Turnips 1/2 cup boiled 39 Pineapple 1 cup 2
Wakame 1 ounce raw 244 Prunes 5 medium 2
Water Chestnuts 1/2 cup 6 Mango 1/2 medium 2
Watercress 1/2 cup raw 7 Persimmon 1 medium 2
Yams 1/2 cup 5 Pomelo 1 cup 2
Pomegranate 1/2 medium 2
Sodium in Fruit Grapes 1 cup 2
SERVING SIZE & Casaba Melon 1 cup 3
FRUIT SELECTION Sodium (mg)
PREPARATION Guava 1 medium 3
Cranberries 1/2 cup trace Watermelon 1 cup 3
Grapefruit 1/2 0 Apricots, Dried 10 halves 4
Blackberries,Fresh 1 cup 0 Kiwi 1 medium 4
Raspberries 1 cup 0 Quince 1 medium 4
Orange 1 medium 0 Plantains 1/2 cup 4
Peach, Fresh 1 medium 0 Peach, Dried 5 halves 5
Plums 2 medium 0 Prickly Pear 1 medium 5
Nectarine 1 medium 0 Pear, Dried 5 halves 5
Dates 5 medium 1 Papaya 1/2 medium 5
1 medium with Kumquats 5 medium 6
Apple, Fresh 1
skin Figs, Dried 3 medium 6
1/3 ounce (about Blueberries, Fresh 1 cup 9
Cherries, Fresh 1
3) Raisins, Dark
Banana, Fresh 1 medium 1 1/2 cup 9
Seedless
Apricots ,Fresh 3 medium 1 Raisins, Golden
1/2 cup 9
Chayote 1/2 cup 1 Seedless
Strawberries 1 cup 1 Avocado 1/2 medium 10
Tangerines 1 medium 1 Cantaloupe 1 cup 14
Lemons 1/2 medium 1 Honeydew Melon 1 cup 17
Lime 1/2 medium 1 Passion Fruit 5 medium 28
Pear, Fresh 1 medium 1
Apples, Dried 10 rings 56 Rye Bread 1 slice 145
SERVING SIZE & Sourdough Bread 1 slice 145
DESSERTS SODIUM(mg)
PREPARATION
Spoonbread 1 cup 1,150
Vanilla Ice Cream 1/2 cup 50
White Bread 1 slice 280
Apple Pie 1 slice 400
Whole Wheat
Banana Cream Pie 1 slice 275 1 slice 175
Bread
Chocolate Cream Blueberry
1 slice 275
Pie 250
Muffins 1 small
Lemon Chiffon Pie 1 slice 200 Corn 200
Vanilla 185
Pecan Pie 1 slice 950
Pumpkin Pie 1 slice 250 BREAKFAST FOOD SERVING SIZE &
SODIUM
SELECTION PREPARATION
Corn Pudding 1/2 cup 75
Pancakes 1 small pancake 150
Rice Pudding 1/2 cup 95
Waffles 1 waffle 225
Sodium in Bread, Rolls, Muffins, Cornbread Omelet (Ham, 1 omelet prepared with
425
BREAD, GRAIN SERVING SIZE & Cheese, Onion) 2 eggs
SODIUM (mg)
SELECTION PREPARATION French Toast 1 slice 275
Bagel (Egg Base) One small 3-inch bagel 348 Bacon 3 slices 300
Biscuit Per 1 ounce 175 Pork Sausage,
2 small links 2,050
Boston Brown Regular
1 slice (1.5 ounces) 115
Bread Cream of Rice 1/4 Cup-Cooked 0
1 small stick - about 1 Cream of Wheat 3/4 Cup-Cooked 104
Bread Stick 500
ounce
Farina 3/4 Cup-Cooked 0
Cornbread 2 X 2 square 285
Oatmeal 3/4 Cup-Cooked 2
Croissant 1 small 450
Ralston 3/4 Cup-Cooked 0
English Muffin 1 small 400
Wheaten 3/4 Cup-Cooked 0
French Bread 1 slice 200
CONDIMENTS, SERVING SIZE & SODIUM
Pita Bread 1 kangaroo pocket 220 SAUCES PREPARATION MILLIGRAMS
Popover 1 small 90 Catsup 1 Tablespoon 175
Pumpernickel Chow-Chow - Sour 1/2 cup 1,550
1 slice 185
Bread
Horseradish-
Raisin Bread 1 slice 95 1 Teaspoon 5
Prepared
Rolls 1 small 100
Lemon Juice 1 Tablespoon trace Eggnog 75
Olives-Black 5 large 200 Malted Milk 225
Olives-Green 5 large 550 Tea 5
Pickles Dill 1-2 ouncer 850 Tea-Herbal 2
Sour 1-1 ouncer 450 Sports Drink 95
Sweet 1-1 ouncer 350
Pickle Relish-Sour 1 Tablespoon 225
Sweet 1 Tablespoon 100
Sodium Content for Canned or Bottled
Vinegar - White & Juices, Beverages
1 Tablespoon trace
Apple Cider
Food: 1 Cup Unless Noted Sodium mg's
Jams/Jellies/Preserv
1 Tablespoon 2 Tomato juice, canned, with salt
es 654
added
Apple Butter 1 Tablespoon trace
Vegetable juice cocktail, canned 654
Hummus 1/3 cup 200
Carrot juice, canned 156
Mayonnaise 1 Tablespoon 75
Lemon juice, canned or bottled 51
Mustard-Brown 1 Tablespoon 200
Lime juice, canned or bottled,
Mustard-Yellow 1 Tablespoon 190 39
unsweetened
Pate` 1 ounce 200 Grape juice, canned or bottled 13
Peanut Butter 2 Tablespoons 160 Prune juice 10
Margarine-Stick 2 Teaspoons 95 Orange juice, canned 10
Margarine-Soft 2 Teaspoons 110
Apple juice, canned or bottled 10
Cashew Butter 1 Tablespoon 2
Lemonade 10
Fruit Preserves 1 Tablespoon 3
Sodium in Fruit Juice, Vegetable Juice,
Marmalade 1 Tablespoon 3
Nectars
Based on 1 Cup SODIUM (mg)
Sodium in Tea, Club Soda, Coffee, Eggnog
Apple Juice, Unsweetened 7
SODIUM
1 Cup Serving Carrot Juice, Fresh 55
MILLIGRAMS
Club Soda 75 Cranberry Juice Cocktail 5
Cocoa-Homemade 150 Grape Juice, Fresh 3
Coffee 5 Grapefruit Juice 2
Orange Juice, Fresh 2
Squeezed Fried Cherry Pie 479
Papaya Nectar 15 Fried Fruit Pie 479
Passion Fruit Juice 4 Lemon Chiffon Pie 200
Peach Nectar 16 Pecan Pie, Snack Size 320
Pineapple Juice 3 Pecan Pie, 1/6th of pie 950
Prune Juice 10 Pie, lemon meringue, prepared from recipe 307
Tomato Juice 654 Pumpkin Pie, 1/6th of pie 368
Vegetable Juice 675 Pumpkin Pie, 1/8th of Pie 250
Sodium in Pie Crusts Vanilla Ice Cream, 1/2 cup 50
9" Crust
1/8th of 9" Crust
Type of Pie Crust Sodium Sodium in Cereal, Pasta, Rice, Grains
Sodium Mg's
Mg's
Grain Selections &
Graham Cracker 171 1199 Serving Size Sodiu
Sodium
All-Purpose Flour Tablespoons = T Selection m
92 818 mg's
Crust Cup = C mg's
Cooked Unless Noted
Deep Dish 100 900
Wheat Bran, 2 T raw trace Rice-Wild 1/2 C 2
Chocolate Wafer 188 1499
Oat Bran, 2 T raw trace Millet 1/2 C 2
Vanilla Wafer 113 906 Corn Grits, 1/2 C 0 Oatmeal 3/4 C 2
Sodium in Pies, Ice Cream, Cake Cream of Rice 1/4 C 0 Rye 1/4 C raw 3
SODIUM Buckwheat Groats
1 SLICE UNLESS NOTED Wheatena 3/4 C 0 4
mg 1/2 C
Apple Pie, 1/6th of pie 400 Spaghetti, Whole
Farina 3/4 C 0 4
Apple Pie, 1/8th of pie 327 Wheat 1 C
Banana Cream Pie 275 White Rice 1/2 C 0 Couscous 1/2 C 5
Ralston 3/4 C 0 Bulgur Wheat 1/2 C 5
Cake, chocolate, prepared from recipe without
299 Chinese Noodles, 1
frosting Macaroni 1 C 1 8
C raw
Cake, pineapple upside-down, prepared from
367 Brown Rice 1/2 C 1 Pasta-Fresh 1 C 8
recipe
Wheat Germ 1/4 C
Cake, white, prepared from recipe with 1 Spinach Noodles 1 C 8
318 Toasted
coconut frosting
Corn Bran 2 T 1 Quinoa 1/4 C raw 9
Chocolate Cream Pie 275
Spaghetti 1 C 1 Cornmeal 1/4 C 11
Cheese Danish Pastry 319 Rice Bran 2 T 1 Egg Noodles 1 C 11
Cream of Wheat 3/4 Eggs, 1 large 65
Barley 1/2 C 2 104
C Buttermilk, 1 cup 265
Hominy 1/2 C 168
1% Milk, 1 cup 125
Sodium in Cheese, Sour Cream, Eggs, Milk, Yogurt
2% Milk, 1 cup 125
SELECTION BASED ON 1 OZ SODIUM
UNLESS NOTED mg Skim Milk, 1 cup 150
American 400 Whole Milk, 1 cup 125
Brick 150 Lowfat Yogurt, 1 cup 130
Caraway 200 Whole Milk Yogurt, 1 cup 110
Blue 400 Sodium in Fish & Seafood
Cheddar 175 FISH
SODIU FISH SELECTION,
SELECTION, SODIUM
Colby 170 M 3 OUNCES
3 OUNCES
Cottage Cheese-Creamed, 1/2 Sardines Canned
450 Sea Bass 75 mg 375 mg
cup in Oil
Cottage Cheese-Low Fat 1%, Striped Bass 60 mg Shad 45 mg
450
1/2 cup
Bluefish 50 mg Shark 70 mg
Cream Cheese 85
Carp 75 mg Smelt 65 mg
Edam 275
245
Feta 325 Catfish, Fried Snapper 50 mg
mg
Fontina 225 Cod, Atlantic 65 mg Sole 55 mg
Gouda 230 300
Croaker, Fried Squid, Fried 275 mg
Gruyere 100 mg
Butter - Salted, 2 Teaspoons 80 Eel 55 mg Sturgeon, Smoked 625 mg
Butter-Whipped, 2 Teaspoons 55 Flounder 90 mg Swordfish 100 mg
Half-and-Half, 2 Tablespoons 15 Grouper 45 mg Tilefish 50 mg
Heavy Cream, 2 Tablespoons 12 Haddock 75 mg Rainbow Trout 30 mg
Light Cream, 2 Tablespoons 12 Halibut 60 mg Tuna, Fresh 45 mg
Nondairy Creamer, 1 Herring, 100 Tuna Canned in
5 335 mg
Tablespoon Atlantic mg Water
Sour Cream, 2 Tablespoons 15 Mackerel,
75 mg Turbot 125 mg
Atlantic
Egg Substitute, 1/4 cup 80
Mackerel, 135
Whitefish, Smoked 875 mg
King mg
Mahimahi 75 mg Whiting 115 mg Spareribs 3 ounces lean only 50
Monkfish 15 mg Clams 100 mg Tenderloin 3 ounces lean only 60
Oysters, Steamed Braunschweiger (a liver
Mullet 60 mg 100 mg 2 slices 658
6 medium sausage)
Ocean Perch 50 mg Scallops, 2 large 145 mg Bologna, beef and pork 2 slices 544
200 Salami, dry or hard, pork 2 slices 402
Octopus Shrimp, Steamed 175 mg
mg Pork Sausage Links 2 links 209
Orange Pork Sausage Patty 1 patty 202
55 mg Crab-Blue 225 mg
Roughy
Frankfurter, beef and pork 1 frank 504
Pike 40 mg Shrimp, Fried 300 mg
Snacks, pork skins, plain 1 oz 515
100
Pollack Mussels, Blue 310 mg
mg
Sodium in Chicken, Turkey, Capon, Duck, Goose
Tilapia (100g) 56 mg Lobster 325 mg
SODIUM
Roe 80 mg Whelks 350 mg POULTRY SELECTION, 3 OUNCES
mg
625 Oysters, Fried, 6 Capon 45
Sablefish 365 mg
mg medium
Chicken Back 85
Salmon, 675
Abalone, Fried 500 mg Chicken Breast 65
Chinook mg
Salmon, Chicken Drumsticks [2] 85
65 mg Crayfish 60 mg
Canned Chicken Giblets 50
Bangus Crab, Alaskan Chicken Gizzards 60
61 mg 925 mg
(85g) King Chicken Legs (thigh + drumstick) 85
Chicken Livers 45
Chicken Thighs [2 ounces] 45
Sodium in Bacon, Spareribs, Pork Tenderloin, Ham Chicken Wings [4] 75
SODIUM Duck 55
FOOD SERVING SIZE
MILLIGRAMS
Goose 65
Bacon 3 medium slices 439
Turkey-Dark Meat 70
Canadian Bacon 2 medium slices 720
Turkey Gizzards 50
Cured Ham 3 ounces boneless 1,200
Turkey Liver 55
Pork Liver 3 ounces 40
White Turkey 55
Picnic Shoulder Arm 3 ounces lean only 70
Ground Turkey, 1 patty 64
Pickled Pig's Feet 3 ounces 800
Chicken Soup with rice, 1 cup 574
Chicken, broilers or fryers, breast, meat and skin, 385
cooked, fried with batter - 1/2 breast
Frankfurter, chicken - one 380
Chicken Gravy, 1/4 cup serving 252
Chicken Vienna Sausage - one 155
Stewed Chicken, dark and light meat - 1 cup 109
Turkey, all classes, meat only, cooked, roasted - 1 98
cup
Roasted Duckling, 1/2 duck 144
Hen Egg, whole, raw, fresh - large size 71

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