Sodium content is based on a serving size which varies by food item to food item. The content amounts listed below are good averages to go by but always read the nutrition labels of the food you buy first. BAKING All Purpose Flour 3
Baking Powder 110
Baking Soda 150
Bread Flour 0
Bread Yeast 0
Butter, Salted 100
Butter, Unsalted 10
Cake Flour 0
Coconut Milk 28
Coconut Sweetened 70
Coconut Unsweetened 10
Corn Meal 0
Cornstarch 1
Cream of Tartar 2
Crust, Chocolate Cookie Crumb 200
Crust, Flour 100 - 150
Crust, Graham Cracker 170
Crust, Vanilla Cookie Crumb 120
Graham Cracker Crumbs 400
Margarine 135 - 150
Marzipan 5
Phyllo Dough Sheet 90
Pie Filing, Cherry 25
Pie Filling, Apple 50
Pie Filling, Blueberry 70
Pie Filling, Cream 300
Pie Filling, lemon 185
Pie Filling, Mincemeat 275
Pie Filling, Peach 25
Pie Filling, Pumpkin 270
Pie Filling, Raspberry 70
Potato Flour 100
Puff Pastry Sheet 200
Puff Pastry Shell 230
Rice Flour 0
Rice Flour, Brown 15
Rye Flour 1 - 2
Self Rising Flour 150
Shortening 0
Soy Flour 10
Wheat Flour 5 - 10 Back to Top BEVERAGES Apple Juice 1
Beer 8
Beer, Light 10
Champagne 8
Coffee 5
Coffee, Instant 70
Cranberry Juice 35
Creme de Menthe 2
Daiquiri 15
Espresso 8
Fruit Juice 0
Gin 0
Ginger Ale 45
Liquor 1
Orange Juice 0
Pina Colada 25
Rice Milk 105
Rum 0
Soda 0 - 100
Tea 5
Tea, Chamomile 2
Tea, Herbal 2
Tea, Sweetened 20
Tomato Juice 200
Tonic 35
V8 Juice 800 - 1000
Vodka 0
Water 0
Whiskey Sour 15
Whiskey/Scotch 0
Wine 5
Wine, Cooking 190
Wine, Dessert 10 Back to Top BOUILLON Beef Bouillon 800 - 1200
Beef Broth 800 - 1200
Chicken Bouillon 800 - 1200
Chicken Broth 800 - 1200
Chicken Broth, Reduced Sodium 400 - 600
Vegetable Bouillon 450 - 650 Back to Top BREAD Bagel, Cinnamon Raisin 350
Bagel, Egg 500
Bagel, Oat Bran 500
Bagel, Plan 550
Biscuits 600
Bread, Banana 180
Bread, Cracked Wheat 155
Bread, French 175
Bread, Mixed Grain 140
Bread, Oat Bran 120
Bread, Oatmeal 170
Bread, Pumpernickel 200
Bread, Raisin 115
Bread, Rice Bran 120
Bread, Rye 190
Bread, Sourdough 170
Bread, Wheat 145
Bread, White 155
Breadcrumbs, Plain 250
Breadcrumbs, Seasoned 600 - 800
Cornbread 450
Croissant 250
English Muffin, Cinnamon Raisin 255
English Muffin, Cracked Wheat 135
English Muffin, Granola 275
English Muffin, Mixed grain 275
English Muffin, Plain 245
English Muffin, Whole Wheat 420
Foccacia 320
Muffin, Blueberry 250
Muffin, Corn 300
Muffin, Oat Bran 225
Muffins 400
Pancakes 250
Pita Bread, Large 350
Pita Bread, Small 150
Roll, French 150
Roll, Kaiser 150
Rolls 250 - 450
Waffles 470 Back to Top CEREAL All-Bran 145
Apple Jacks 145
Cap'n Crunch 270
Cap'n Crunch Peanut Butter Crunch 250
Cheerios 210
Cheerios, Apple Cinnamon 160
Cheerios, Honey Nut 270
Chex, Corn 290
Chex, Honey Nut 300
Chex, Rice 235
Chex, Wheat 270
Cinnamon Toast Crunch 275
Cocoa Crispies 265
Cocoa Puffs 170
Corn Flakes 200
Cream of Wheat 145
Froot Loops 150
Frosted Flakes 200
Frosted Mini-Wheats 5
Golden Grahams 360
Grits 5
Kashi, Cinnamon Harvest 0
Kix 200
Kix, Berry Berry 180
Life 220
Life, Cinnamon, Quaker, 1 cup - 204 205
Lucky Charms 205
Oatmeal, Quaker Instant Apples & Cinnamon 170
Oatmeal, Quaker Instant Banana Bread 290
Oatmeal, Quaker Instant Cinnamon & Spice 250
Oatmeal, Quaker Instant Cinnamon Roll 240
Oatmeal, Quaker Instant Maple & Brown Sugar 270
Oatmeal, Quaker Instant Regular 80
Puffed Rice 0
Puffed Wheat 0
Raisin Bran 360
Raisin Nut Bran 250
Rice Krispies 255
Shredded Wheat 3
Special K 225
Total 155
Total, Raisin Bran 240
Total, Whole Grains, 1 cup 256 255
Trix 195
Wheaties 220
Wheaties, Frosted 270 Back to Top CHEESE American 220
Asiago 400
Blue 395
Brie 180
Camembert 240
Cheddar 150 - 250
Colby 170
Cottage 400
Cream 125
Edam 275
Feta 315
Goat 40 - 120
Gorgonzola 350
Gouda 220 - 240
Gruyere 100
Havarti 215
Limburger 220
Monterey Jack 150
Mozzarella, Grated 120
Mozzarella, Whole 20
Muenster 180
Parmesan, Grated 55
Processed Cheese 800 - 1000
Provolone 240
Ricotta 50
Romano 340
Roquefort 500
Stilton 220
Swiss 75 Back to Top CHOCOLATE Chocolate 4
Chocolate Syrup 20
Chocolate, White 30
Cocoa 6 Back to Top CONDIMENTS Capers 155
Cranberry Relish 25
Cranberry Sauce 10
Horseradish 10
Jam/Jelly 0 - 5
Kechup 220
Mayonnaise 80
Mayonnaise, Fat Free 120
Mayonnaise, Light 120
Miracle Whip 100
Miracle Whip, Light 135
Mustard 60
Mustard, Dijon 120
Olives, Black 115
Peanut Butter 140
Pickle Relish 120
Pickle Relish 125
Pickle, Dill 350
Pickle, Sweet 260
Salad Dressing 120 - 480 Back to Top DAIRY Buttermilk 130
Chocolate Milk 150
Condensed Milk 195
Cream 40
Egg 65
Eggnog 140
Evaporated Milk 105
Evaporated Milk 135
Evaporated Milk, Canned 145
Goatmilk, Canned 120
Goatmilk, Powdered 60
Ice Cream, Vanilla 65
Milk 50
Milk, 1% - 123 120
Milk, 2% - 122 120
Milk, non-fat - 127 125
Rice Milk 105
Sour Cream 15
Sour Cream, Fat Fee 40
Sour Cream, Reduced Fat 25
Soy Milk 85
Whipping Cream 5
Yogurt 45
Yogurt, Fat Free 185
Yogurt, Low Fat 170
Yogurt, Plain 110 Back to Top DESSERTS Angelfood 210
Boston Cream Pie 135
Cake, Chocolate 250
Cake, Pineapple 375
Cake, Pound 110
Cake, White 290
Cake, Yellow 220
Cookies, Oatmeal 170
Cookies, Sugar 40
Doughnuts, Cake 250
Doughnuts, Glazed 205
Fig Bars 250
Fruitcake 115
Gelatin 0
Gingerbread 240
Pie 250 - 400
Tapioca 5 Back to Top FISH & SEAFOOD Bass 60
Bluefish 105
Catfish 50
Caviar 900+
Clams 205
Clams 35
Cod 60
Crab 620
Crabmeat, Canned 1000
Flounder 65
Haddock 60
Halibut 45
Herring 75
Lobster 180
Oysters 65
Perch 80
Pike 50
Red Snapper 60
Salmon, Atlantic 65
Salmon, Coho 40
Sardines 400
Scallops 265
Shrimp 120
Sole 65
Squid 44
Swordfish 45
Tilapia 40
Trout 40
Trout, Rainbow 70
Tuna 45
Tuna, Canned 310 Back to Top FRUIT Apple 0
Apples, Dried 25
Applesauce 2
Apricots 0
Apricots, Dried 3
Avocado 4
Banana 1
Blackberries 0
Blueberries 4
Canteloupe 12
Casaba Melon 20
Cherries 0
Cherries, Sour 5
Coconut 23
Crabapple 1
Cranberries 0
Dates 1
Dates, Dried 1
Figs 2
Figs, Dried 3
Fruit Cocktail 5
Gooseberry 1
Grapefruit 9
Grapes 2
Guava 2
Honeydew Melon 9
Jams 0 - 10
Jelly 0 - 10
Kiwi 1
Kumquat 1
Lemons 1
Limes 1
Litchi 1
Mango 2
Nectarine 5
Orange 0
Papayas 9
Passion Fruit 5
Peaches 0
Pear, Asian 0
Pears 0
Pears Dried 2
Persimmon 1
Pineapple 1
Plaintain 6
Plums 0
Pomegranate 5
Prunes 4
Prunes, Dried 1
Quince 4
Raisins 5
Raspberries 0
Rhubarb 2
Strawberries 1
Tamarind 0
Tangerine 0
Watermelon 1 Back to Top GRAINS & RICE Barley 3
Rice 5
Rice, Arborio 0
Rice, Brown 0
Rice, Sushi 0
Wheat Germ 80
Cornmeal 43 Back to Top MEAT & POULTRY Bacon 600 - 1000
Bacon, Canadian 1200
Beef, Chuck 65
Beef, Corned 1700
Beef, Flank 60
Beef, Hash 560
Beef, Jerky 450
Beef, Kidney 55
Beef, Liver 65
Beef, Porterhouse 45
Beef, Rib Roast 45
Beef, Round Steak 45
Beef, Rump 65
Beef, Sirloin 45
Beef, T-Bone 45
Beef, Tongue 60
Bologna 1300
Chicken Pot Pie 450
Chicken, Breast 60
Chicken, Dark Meat 80
Chicken, White Meat 45
Chili 1000 - 1400
Duck 75
Ham, Canned 1100
Ham, Cured 900
Ham, Leg 45
Ham, Loin 55
Ham, Sirloin 40
Ham, Spareribs 65
Ham, Tenderloin 45
Hot Dog 600 - 1100
Lab, Rib 45
Lamb, Leg 50
Lamb, Loin 50
Lamb, Shoulder 55
Lard 0
Liver, Pork 110
Pork 65
Pork, Skins 550
Quail 45
Rabbit 40
Sausage 950
Squab 45
Turkey, Breast 50
Turkey, Dark Meat 65
Turkey, White Meat 55
Veal 80
Veal, Breast 55
Veal, Chuck 60
Veal, Flank 50
Veal, Loin 60
Veal, Round 60
Venison 80 Back to Top NUTS & SEEDS Almonds 0
Almonds 4
Brazil Nuts 1
Cashews,Unsalted 15
Hazelnuts 1
Macadamia 2
Peanut Butter 40
Peanuts, Salted 400
Peanuts, Unsalted 5
Pecans 0
Pecans 0
Pine Nuts 10
Pistachio 2
Poppyseed 30
Sunflower Seeds 30
Walnuts 0 Back to Top OIL & VINEGAR Balsamic Vinegar 0
Corn Oil 0
Extra Virgin Olive Oil 0
Peanut Oil 0
Truffle Oil 0
Vinegar 0
White Wine Vinegar 0 Back to Top PIZZA & PASTA Egg Noodles 30 - 300
Lasagna 500
Macaroni 0 - 10
Macaroni & Cheese 490
Pizza, Cheese 480
Pizza, Margerita 240
Pizza, Meat 600
Pizza, Vegetable 500
Spaghetti 0 - 10
Spaghetti & Meatballs 480 Back to Top SALAD DRESSING Bacon Bits 220
Blue Cheese 325
Buttermilk 250
Caesar 290
Caesar, Fat Free 330
Croutons 100
Croutons, Seasoned 175
French 435
French, Low Fat 250
Italian 230
Italian, Fat Free 430
Italian, Low Fat 235
Italian, Zesty 500
Oil & Vinegar 0
Ranch 290
Ranch, Fat Free 350
Ranch, Lite 300
Russian 260
Thousand Island 225
Thousand Island, Low Fat 300 Back to Top SAUCES Alfredo 1100
Au Jus 30
Barbecue 220 - 480
Bean 475
Bernaise 130
Cheese 650
Clam 350
Clam, White 510
Cocktail 240 - 320
Curry 145
Enchilada 310
Gravy, Beef Canned 320
Gravy, Brown Mix 280
Gravy, Chicken Canned 345
Gravy, Chicken Mix 330
Gravy, Mushroom Canned 340
Gravy, Mushroom Mix 350
Gravy, Onion Mix 250
Gravy, Turkey Canned 345
Gravy, Turkey Mix 370
Hoisin 260
Hollandaise 170
Hot Sauce 120
Marinara 500
Oyster 675
Peanut 240
Pest, Sun Dried Tomato 750
Pesto, Basil 700
Pizza 410
Plum 140
Salsa 220
Sloppy Joe 360
Soy 900
Soy, Lite 380
Spaghetti 480 - 800
Steak 260
Sweet & Sour 130
Tartar 130
Teriyaki 690
Teriyaki, Lite 260
Worcestershire 65 Back to Top SNACKS Chex Mix 380
Corn Chips 200
Crackers, Graham 90
Crackers, Saltines 1100
Crackes, Oyster 85
Fruit Roll-Ups 65
Popcorn, Salted 200 - 300
Potato Chips 180 - 320
Pretzels 240 Back to Top SOUPS Beef Stew 1000 - 1300
Black Bean 2400
Chicken & Rice 815
Chicken Gumbo 950
Chicken Noodle 1200
Clam Chowder, Manhattan 580
Clam Chowder, New England 1000
Cream of Celery 950
Cream of Chicken 990
Cream of Mushroom 920
Cream of Potato 1000
Minestrone 870
Onion 1050
Oyster Stew 1040
Split Pea & Ham 970
Tomato 745
Vegetable 800 Back to Top SPICES Allspice 2
Anise 0
Basil 1
Bay 0
Caraway 0
Celery Seed 4
Chili Powder 25
Cinnamon 1
Cloves 5
Coriander 1
Creole Seasoning 150
Cumin Seed 3
Curry Powder 1
Dill Weed 2
Fennel Seed 2
Garam Masala 0
Garlic Powder 1
Ginger 5
Mace 1
Marjoram 0
MSG 490
Mustard Seed 0
Nutmeg 0
Onion Powder 1
Oregano 0
Paprika 1
Parsley 2
Pepper, Black 1
Pepper, Cayenne 7
Pepper, White 0
Rosemary 1
Saffron 1
Sage 0
Salt 2400
Tarragon 1
Thyme 1
Turmeric 1
Vanilla Extract 0 Back to Top SUGAR & SWEETENERS Corn Syrup, Dark 127
Corn Syrup, Light 100
Fruit Sweetener 10
Honey 5
Molasses, Dark 95
Molasses, Light 15
Rice Syrup, Brown 5
Sugar Substitute 0
Sugar, Brown 30
Sugar, Brown in the Raw 0
Sugar, Powdered 0
Sugar, White 0
Syrup 65 Back to Top VEGETABLES Alfalfa Sprouts 1
Artichocke 80
Artichoke Hearts 420
Artichoke Hearts, Marinated 320
Asparagus, Canned 230
Asparagus, Fresh 0
Bamboo Shoots 10
Bean Sprouts 4
Beans, Baked 500
Beans, Black Canned 480
Beans, Butter 40
Beans, Fava Canned 250
Beans, Garbanzo Canned 350
Beans, Great Northern Canned 300
Beans, Green Canned 240
Beans, Green Fresh 2
Beans, Kidney Canned 440
Beans, Kidney Fresh 2
Beans, Lima Canned 240
Beans, Lima Fresh 3
Beans, Navy Canned 585
Beans, Navy Fresh 1
Beans, Pinto Canned 350
Beans, Pinto Fresh 3
Beans, Sugar Snap Pea Canned 240
Beans, Sugar Snap Pea Fresh 5
Beans, Wax Canned 360
Beans, Wax Fresh 3
Beans, White 7
Beets, Canned 310
Beets, Fresh 40
Broccoli 10
Brussel Sprouts 10
Cabbage 20
Carrots, Canned 240
Carrots, Fresh 40
Cauliflower 10
Celery, Cooked 90
Celery, Fresh 125
Chickpeas 8
Chicory 7
Chives 2
Collard Greens 25
Corn, Canned 240
Corn, Fresh 0
Cowpeas 8
Cucumber 5
Eggplant 2
Endive 6
Garlic 1
Ginger 6
Kale 43
Leeks 11
Lentils, Fresh 13
Lettuce 2
Mushrooms 1
Mustard Greens 18
Okra 2
Olives, Green 2400
Onions 2
Onions, Green 5
Parsley 12
Parsnips 8
Peas, Canned 240
Peas, Fresh 2
Peas, Green 3
Peas, Split 12
Peppers, Bell 2
Peppers, Chili 5
Peppers, Green 13
Potaotes, Mashed & Salted 330
Potatoes, Sweet 9
Potatoes, White 0
Potatoes, Yukon Gold 0
Pumpkin 6
Radishes 14
Rhubarb 2
Rutabaga 14
Shallots 10
Soybeans/Edamame 15
Spinach, Canned 70
Spinach, Raw 25
Squash, Acorn 2
Squash, Butternut 3
Squash, Hubbard 4
Squash, Spaghetti 10
Squash, Summer 1
Squash, Winter 2
Tomatoes 4
Turnips 40
Water Chestnuts 8
Watercress 7
Yams 10
Zucchini 1 Back to Top
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