Sodium Intake

Soy Sauce (1 tablespoon = 1,000 mg) – Low sodium soy sauce is still quite high. 1 tablespoon = 503 mg. Use soy sauce sparingly.

Barbeque Sauce (1 packet = 255 mg) – The amount of sodium varies. The amount here was found in a fast food restaurant barbeque packet. Other sauces may vary.

Ranch Dressing (1 tablespoon = 164 mg) – Usually, we eat more than just one tablespoon of ranch dressing on salads. We consume up to 10 tablespoons for one salad, which may mean 1,640 mg.

Ketchup (1 tablespoon = 167 mg) – Too much ketchup can increase sodium intake. Use ketchup in small amounts, or mix a one-half portion of ketchup with a one-half portion of tomato sauce to cut the sodium in half. Low-sodium ketchup bottles are available and contain 5 – 20 mg per tablespoon.

Mustard (1 tablespoon = 171mg) is slightly higher than ketchup. Read the label to make sure the sodium content is low. If not, use it sparingly.

Pickles (1 chip/slice = 34 mg) – Many pickled foods are high in sodium. Limit intake.

Mayonnaise (1 tablespoon = 73 mg) – Read the label and choose the lowest sodium-containing mayonnaise. Use a small amount on a sandwich, or thinly cover only one slice of bread to reduce salt intake. Low-sodium mayonnaise is available.

Bread crumbs (¼ cup = 525 mg) – Sodium in bread crumbs can range from 200 – 760 mg/ 1/4 cup. Reduce your intake of breaded foods and check the label to get bread crumbs containing lower amounts of salt.

Margarine/Butter (1 tablespoon 92 mg/101mg) – Replace salted butter and margarine with unsalted butter and use sparingly to avoid too much saturated fat.

Seasoned Croutons (4 cubes = 11 mg) – Reduce your intake of seasoned bread crumbs. Create your croutons from leftover bread.