Sodium detector – ingredients added during cooking and at the table

Select one of the products below:

Table salt

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for table salt is 1 tsp (5 mL). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if 1 tsp of table salt has a little or a lot of sodium.

Nutrition Facts
Per 1 tsp (5 mL)
Amount % Daily value
Calories 0
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 2300 mg 95% (This is a lot!)
Carbohydrate 0 g 0%
Fibre 0 g 0%
Sugars 0 g
Protein 0 g
Vitamin A 0%  Vitamin C 0%
Calcium 0%  Iron 0%

Tip: Add flavour without adding salt, or replace salt using fresh or dried herbs and spices, garlic, ginger, onion, vinegar and lemon and lime juice for flavour.

Sea salt

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for sea salt is 1 tsp (5 mL). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if 1 tsp of sea salt has a little or a lot of sodium.

Nutrition Facts
Per 1 tsp (5 mL)
Amount % Daily value
Calories 0
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 2040 mg 85% (This is a lot!)
Carbohydrate 0 g 0%
Fibre 0 g 0%
Sugars 0 g
Protein 0 g
Vitamin A 0%  Vitamin C 0% 
Calcium 0%  Iron 0%

Tip: Kosher salt, sea salt, fleur de sel, gourmet salt and smoked salt all have close to the same amount of sodium as table salt. Add flavour without adding salt, or replace salt using fresh or dried herbs and spices, garlic, ginger, onion, vinegar and lemon and lime juice for flavour.

Ketchup

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for ketchup is 1 tbsp (15 mL). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if ketchup has a little or a lot of sodium.

Nutrition Facts
Per 1 Tbsp (15 mL)
Amount % Daily value
Calories 15
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 160 mg 6% (This is moderate!)
Carbohydrate 4 g 1%
Fibre 0 g 0%
Sugars 3 g
Protein 0 g
Vitamin A 0%  Vitamin C 0%
Calcium 0%  Iron 0%

Tip: Put lettuce, onions or tomatoes on burgers and sandwiches. Skip the ketchup, mustard, relish, sauerkraut and pickles for less sodium.

Dill pickles

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for pickles is 1 medium (65 g). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if pickles have a little or a lot of sodium.

Nutrition Facts
Per 1 medium (65 g)
Amount % Daily value
Calories 10
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 830 mg 34% (This is a lot!)
Carbohydrate 3 g 1%
Fibre 0 g 0%
Sugars 1 g
Protein 0 g
Vitamin A 0%   Vitamin C 0%
Calcium 0%   Iron 0%

Tip: Put lettuce, onions or tomatoes on burgers and sandwiches. Skip the ketchup, mustard, relish, sauerkraut and pickles for less sodium.

Soy sauce

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for soy sauce is 1 tbsp (15 mL). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if soy sauce has a little or a lot of sodium.

Nutrition Facts
Per 1 Tbsp (15 mL)
Amount % Daily value
Calories 5
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 1030 mg 42% (This is a lot!)
Carbohydrate 1 g 1%
Fibre 0 g 0%
Sugars 0 g
Protein 0 g
Vitamin A 0%   Vitamin C 0%
Calcium 0%   Iron 2%

Tip: Use only small amounts of soy sauce or try the lower sodium version.

Teriyaki sauce

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for teriyaki sauce is 1 tbsp (15 mL). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if teriyaki sauce has a little or a lot of sodium.

Nutrition Facts
Per 1 Tbsp (15 mL)
Amount % Daily value
Calories 15
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 700 mg 29% (This is a lot!)
Carbohydrate 3 g 1%
Fibre 0 g 0%
Sugars 2 g
Protein 1 g
Vitamin A 0%   Vitamin C 0%
Calcium 0%   Iron 2%

Tip: Use less or try the lower sodium version of teriyaki sauce.

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