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What foods should I choose?

The following are examples of foods that are generally low in sodium. Check the label to determine the amount of sodium, as amounts can vary from one brand to another.

  • Breads – Whole grain breads, English muffins, bagels, corn and flour tortillas, most muffins
  • Cereals – Many cooked low-salt (read the label to determine sodium content) hot cereals (not instant) such as oatmeal, cream of wheat, rice, or farina, puffed wheat, puffed rice, shredded wheat
  • Crackers and snack foods – All unsalted crackers and snack foods, unsalted peanut butter, unsalted nuts or seeds, unsalted popcorn
  • Pasta, rice, and potatoes – Any type of pasta (cooked in unsalted water), potatoes, white or brown rice
  • Dried peas and beans – Any cooked dried beans or peas (without seasoning packet), or low-salt canned beans and peas
  • Meats and protein – Fresh or frozen beef, poultry, and fish; low-sodium canned tuna and salmon; eggs or egg substitutes
  • Fruits and vegetables – Any fresh, frozen, or canned fruit, any fresh or frozen vegetables without sauce, canned vegetables without salt, low-salt tomato sauce/paste
  • Dairy products – Milk, cream, sour cream, non-dairy creamer, yogurt, lower-sodium cottage and other cheeses
  • Fats and oils – Plant oils (olive, canola, corn, peanut), unsalted butter or margarine
  • Soups – Salt-free soups and low-sodium bouillon cubes, unsalted broth, homemade soup without added salt
  • Desserts – Gelatin, sherbet, pudding, ice cream, salt-free baked goods, sugar, honey, jam, jelly, marmalade, syrup
  • Beverages – Coffee, tea, soft drinks, fruit-flavored drinks, low-salt tomato juice, any fruit juice
  • Condiments – Fresh and dried herbs; lemon juice; low-salt mustard (not commercially available but can be made at home), vinegar, and Tabasco sauce; low- or no-salt ketchup; seasoning blends that do not contain salt