Almost all foods contain sodium, or salt, naturally or as an ingredient. But you don't always know it's there, or how much is there. Here are some tips to help you find sodium.
Know what "low sodium'' means
Labels on foods often claim that the food is "low-sodium" or something similar. Learn what these claims mean:
- "Unsalted" means there is no sodium added to the food. But the food may still contain sodium naturally.
- "Sodium-free" means a serving has less than 5 milligrams (mg) of sodium.
- "Very low sodium" means a serving has 35 mg or less of sodium.
- "Low sodium" means a serving has 140 mg or less of sodium.
- "Light sodium" and "reduced sodium" mean that there is 25% less sodium than what the food normally has. This is still usually too much sodium. Try not to buy foods with either of these on the label.
Count milligrams of sodium
You can limit sodium in your diet by counting the milligrams of it in everything you eat. This method allows more flexibility in your diet. If you eat one high-sodium food, you can balance it with very low-sodium foods during the rest of the day.
To count the milligrams of sodium, read the Nutrition Facts on food labels. You'll learn which nutrients are in the food, including sodium. Look at both the serving size and the sodium amount.
- The serving size is found at the top of the label, usually right under the "Nutrition Facts" title.
- The amount of sodium is given in the nutrient list. It is given in milligrams (mg).
- Check the serving size carefully. A single serving is often very small, and you may eat more than one serving. If you do, you will eat more sodium than listed on the label.
- For example, let's say the serving size for a canned soup is 1 cup and the sodium amount is 470 mg. If you have 2 cups of soup, you will eat 940 mg of sodium.
You may want to keep a sodium record. This can show you how much sodium you eat at a meal or during the day. If you have heart failure, keep a record that allows you to also record your weight(What is a PDF document?).