Sodium detector – naturally occurring

Fresh baby carrots

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 carrots is 8 whole (80 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 carrots have a little or a lot of sodium.

Fresh baby carrots - Nutrition Facts

Description
Nutrition Facts
Per 8 whole (80 g)
Amount % Daily value
Calories 25
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 60 mg 2% (This is a little!)
Glucides 7 g 2%
Fibre 11 g 0%
Sugars 4 g
Protein 1 g
Vitamin A 50%   Vitamin C 10%
Calcium 2%   Iron 4%

Tip: Choose vegetables and fruits more often as they are low in sodium and good for you.

Celery

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 celery is 1 stalk (40 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 celery has a little or a lot of sodium.

Celery - Nutrition Facts

Description
Nutrition Facts
Per 1 stalk (40 g)
Amount % Daily value
Calories 5
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 30 mg 1% (This is a little!)
Glucides 0 g 0%
Fibre 1 g 0%
Sugars 1 g
Protein 0 g
Vitamin A 0%   Vitamin C 2%
Calcium 2%   Iron 0%

Tip: Celery and carrot sticks make a quick and healthy low sodium snack for kids and adults alike!

Cantaloupe

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 cantaloupe melon is ½ cup (125 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 cantaloupe melon has a little or a lot of sodium.

Cantaloupe - Nutrition Facts

Description
Nutrition Facts
Per ½ cup (125 mL)
Amount % Daily value
Calories 25
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 14 mg 1% (This is a little!)
Glucides 7 g 2%
Fibre 1 g 0%
Sugars 7 g
Protein 1 g
Vitamin A 14%   Vitamin C 50%
Calcium 0%   Iron 2%

Tip: All fruits are low in sodium and make excellent healthy snacks and dessert options.

Barley

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 barley is ½ cup (125 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 barley has a little or a lot of sodium.

Barley

Description
Nutrition Facts
Per ½ cup (125 mL)
Amount % Daily value
Calories 102
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 0 mg 0% (This is sodium free!)
Glucides 23 g 7%
Fibre 2 g 0%
Sugars 2 g
Protein 2 g
Vitamin A 0%   Vitamin C 0%
Calcium 0%   Iron 6%

Tip: Enjoy a variety of grains like barley, quinoa and rice, which are naturally sodium free.

Quinoa

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 quinoa is ½ cup (125 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 quinoa has a little or a lot of sodium.

Quinoa - Nutrition Facts

Description
Nutrition Facts
Per ½ cup (125 mL)
Amount % Daily value
Calories 70
Fat 1 g 1%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 0 mg 0% (This is sodium free!)
Glucides 13 g 4%
Fibre 1 g 0%
Sugars 0 g
Protein 2 g
Vitamin A 0%   Vitamin C 0%
Calcium 2%   Iron 10%

Tip: Enjoy a variety of grains like barley, quinoa and rice, which are naturally sodium free.

Skim milk

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 skim milk is 1 cup (250 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 skim milk has a little or a lot of sodium.

Skim Milk - Nutrition Facts

Description
Nutrition Facts
Per 1 cup (250 mL)
Amount % Daily value
Calories 80
Fat 0 g 0%
Saturated 0,2 g
+ Trans 0 g
0%
Cholesterol 5 mg
Sodium 100 mg 2% ( This is a little!)
Glucides 13 g 4%
Fibre 0 g 0%
Sugars 13 g
Protein 9 g
Vitamin A 15%   Vitamin C 0%
Calcium 25%   Iron 0%

Tip: Choose unflavoured milk, fortified soy beverages and yogurt more often because they are low in sodium. Sometimes flavoured versions, such as chocolate milk, have added sodium so read the label of these products carefully.

Unflavoured, fortified soy beverage

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 unflavoured soy beverage is 1 cup (250 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 unflavoured, fortified soy beverage has a little or a lot of sodium.

Soy Beverage - Nutrition Facts

Description
Nutrition Facts
Per 1 cup (250 mL)
Amount % Daily value
Calories 80
Fat 4 g 6%
Saturated 0,5 g
+ Trans 0 g
2%
Cholesterol 0 mg
Sodium 95 mg 3 % (This is a little!)
Glucides 4 g 1%
Fibre 0 g 0%
Sugars 1 g
Protein 7 g
Vitamin A 15%   Vitamin C 0%
Calcium 25%   Iron 8%

Tip: Choose unflavoured milk, fortified soy beverages and yogurt more often because they are low in sodium. Sometimes flavoured versions have added sodium so read the label of these products carefully.

Plain yogurt

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 plain yogurt is ¾ cup (175mL). 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 this plain yogurt has a little or a lot of sodium.

Plain Yogurt - Nutrition Facts

Description
Nutrition Facts
Per ¾ cup (175 mL)
Amount % Daily value
Calories 160
Fat 2,5 g 4%
Saturated 1,5 g
+ Trans 0 g
8%
Cholesterol 10 mg
Sodium 75 mg 3% (This is a little!)
Glucides 25 g 8%
Fibre 0 g 0%
Sugars 24 g
Protein 8 g
Vitamin A 2%   Vitamin C 0%
Calcium 17%   Iron 0%

Tip: Be creative and replace mayonnaise, sour cream or heavy cream with yogurt in recipes. Plain yogurt mixed with fruit makes a delicious low sodium snack or dessert for kids and adults alike!

Fresh salmon

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 salmon is 2 ½ oz (75 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 salmon has a little or a lot of sodium.

Fresh Salmon - Nutrition Facts

Description
Nutrition Facts
Per 2 ½ oz (75 g)
Amount % Daily value
Calories 150
Fat 9 g 13%
Saturated 1 g
+ Trans 0 g
5%
Cholesterol 45 mg
Sodium 45 mg 1% (This is a little!)
Glucides 0 g 0%
Fibre 0 g 0%
Sugars 0 g
Protein 17 g
Vitamin A 2%   Vitamin C 0%
Calcium 2%   Iron 2%

Tip: Use fresh or dried herbs and spices like garlic, ginger, onion and lemon and lime juice instead of salt to season your fish.

Fresh roasted chicken drumstick (unbreaded, without skin)

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 a chicken drumstick is 2 ½ oz (75 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 chicken drumsticks have a little or a lot of sodium.

Chicken Drumsticks - Nutrition Facts

Description
Nutrition Facts
Per 2 ½ oz (75 g)
Amount % Daily value
Calories 120
Fat 5 g 7%
Saturated 1,4 g
+ Trans 0 g
7%
Cholesterol 70 mg
Sodium 70 mg 2% (This is a little!)
Glucides 0 g 0%
Fibre 0 g 0%
Sugars 0 g
Protein 19 g
Vitamin A 2%   Vitamin C 0%
Calcium 0%   Iron 6%

Tip: Use fresh or dried herbs and spices like garlic, ginger, onion and lemon and lime juice instead of salt to season your chicken. Check the Nutrition Facts table and read the ingredient list and choose chicken without 'sodium phosphate'.

Fresh roasted turkey breast (light meat without skin)

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 turkey breast is 2 ½ oz (75 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 turkey breast has a little or a lot of sodium.

Turkey Breast - Nutrition Facts

Description
Nutrition Facts
Per 2 ½ oz (75 g)
Amount % Daily value
Calories 110
Fat 2 g 3%
Saturated 0,7 g
+ Trans 0 g
3%
Cholesterol 55 mg
Sodium 50 mg 2% (This is a little!)
Glucides 0 g 0%
Fibre 0 g 0%
Sugars 0 g
Protein 21 g
Vitamin A 0%   Vitamin C 0%
Calcium 0%   Iron 0%

Tip: Use fresh or dried herbs and spices like garlic, ginger, onion and lemon and lime juice instead of salt to season your turkey. Limit the amount of gravy you use since it is high in sodium.

Tofu

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 tofu ¾ cup (175 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 tofu has a little or a lot of sodium.

Tofu - Nutrition Facts

Description
Nutrition Facts
Per ¾ cup (175 mL)
Amount % Daily value
Calories 180
Fat 11 g 16%
Saturated 1 g
+ Trans 0 g
5%
Cholesterol 0 mg
Sodium 25 mg 1% (This is a little!)
Glucides 3 g 1%
Fibre 0 g 0%
Sugars 1 g
Protein 21 g
Vitamin A 0%   Vitamin C 0%
Calcium 20%   Iron 15%

Tip: Use fresh or dried herbs and spices like garlic, ginger, onion and lemon and lime juice instead of salt to season your tofu.

Lentils (boiled)

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 lentils is ¾ cup (175 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 lentils have a little or a lot of sodium.

Lentils - Nutrition Facts

Description
Nutrition Facts
Per ¾ cup (175 mL)
Amount % Daily value
Calories 190
Fat 1 g 1%
Saturated 0,2 g
+ Trans 0 g
1%
Cholesterol 0 mg
Sodium 0 mg 0% (This is sodium free!)
Glucides 32 g 10%
Fibre 5 g 0%
Sugars 0 g
Protein 14 g
Vitamin A 0%   Vitamin C 0%
Calcium 2%   Iron 25%

Tip: Use dry legumes and lentils when possible - they need to be soaked overnight and boiled before use. If you buy legumes or lentils, rinse them well to wash out some of the sodium.
Use fresh or dried herbs and spices like garlic, ginger, onion and lemon and lime juice instead of salt to flavour your lentils.

Natural peanut butter

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 natural peanut butter is 2 tbsp (30 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 natural peanut butter has a little or a lot of sodium.

Natural Peanut Butter - Nutrition Facts

Description
Nutrition Facts
Per 2 Tbsp (30 mL)
Amount % Daily value
Calories 180
Fat 16 g 24%
Saturated 2 g
+ Trans 0 g
10%
Cholesterol 0 mg
Sodium 0 mg 0% (This is sodium free!)
Glucides 7 g 2%
Fibre 2 g 0%
Sugars 1 g
Protein 7 g
Vitamin A 0%   Vitamin C 0%
Calcium 2%   Iron 4%
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