9 Tips for Cutting Sodium in Your Diet
March 10, 2017
With new 2015-2020 Dietary Guidelines placing stricter limits on daily sodium intake, it's a good time to think about how much sodium you're eating, and learn some tips to reduce the amount you consume.
These guidelines suggest a daily limit of 2300 mg of sodium a day for adults, but keeping sodium intake to below 1500 mg/day is encouraged. Unfortunately, as a society, we tend to eat a lot more than that – which is one of the reasons we face an epidemic of heart disease.
The first step to reduce the amount of sodium you eat is knowing how much is in your food. Let's look at some common food items and the amount of sodium in each.
Common Foods and the Amount of Sodium in Each
Food Amount Sodium Content
| Table Salt |
One teaspoon |
2325 mg |
| Chicken noodle soup in a can |
1/2 of a can |
1100 mg |
| "Big" fast food cheeseburger |
One |
1007 mg |
| Fast food fried chicken |
Two pieces |
975 mg |
| Broccoli, frozen in cheese sauce |
One cup |
806 mg |
| Pepperoni pizza |
One slice |
683 mg |
| Hot dog |
One |
650 mg |
| Stewed tomatoes |
One cup |
563 mg |
| American cheese |
Two slices |
456 mg |
| Cheerios |
1/2 cup |
130 mg |
| White bread |
One slice |
130 mg |
| Low fat milk |
One cup |
122 mg |
| Egg |
One |
62 mg |
| Broccoli, fresh |
1 cup |
40 mg |
Source: USDA Nutritional Database, Agriculture Research Services
As you can see, it doesn’t take much processed food to propel you over the 1,500 mg/day guideline!
Nine Tips to Help You Reduce the Amount of Sodium in Your Diet
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Prepare food without salt or with a small amount of salt during cooking.
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Avoid adding salt to your food at the table.
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Limit intake of highly processed foods such as deli meats, canned foods and fast food.
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Avoid foods packed in brine, such as pickles, olives and sauerkraut.
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Read food labels to check the sodium content. Most of your choices should contain less than 250mg of sodium per serving.
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Salt substitutes, like Mrs. Dash, are useful for most people who want to reduce their sodium intake. Check with your doctor or registered dietitian before using salt substitutes.
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When eating out, ask that your food be prepared without added salt. Ask for sauces/condiments to be served on the side to help limit sodium intake.
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Cook with herbs, spices, or salt-free blends at home.
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Read over-the-counter medicine labels for sodium, especially in antacids, laxatives and sleeping aids.