How Much Salt Is Naturally in Vegetables?

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How Much Salt Is Naturally in Vegetables?

Sodium is found in many foods and is even naturally occurring in some fresh vegetables. The majority of fresh vegetables are low in sodium but it is important to know which ones are higher in sodium for those trying to reduce their intake. The Dietary Guidelines for Americans as of 2010 recommends limiting sodium intake to less than 2,300 milligrams per day for those under 50 and 1500 milligrams per day for those over 50 (consult with your doctor to find out your limit).

To reduce sodium, do not add any salt to your vegetables and for the majority of the time, choose low sodium options.

Higher Sodium Vegetables

Higher sodium vegetables are ones that have more than 140 milligrams per serving. One cup of cooked spinach contains 184 milligrams of sodium per serving. One cup of raw Swiss chard contains even more, with 313 milligrams of sodium. When eating these vegetables, reduce your intake of sodium from other foods throughout the day.

Low Sodium

According to the website Fruit & Veggies More Matters, vegetables that have less than 140 milligrams of sodium per serving are considered to be low sodium. Examples of vegetables that are low in sodium are artichokes, sweet potatoes, radishes, celery, carrots, broccoli and bell peppers. One cup of raw celery contains 96 milligrams of sodium.

Very Low Sodium

Vegetables with 35 milligrams or less of sodium per serving are considered to be very low sodium. Some of these vegetables include Brussels sprouts, lettuce, mushrooms, cabbage, cauliflower, green onion and tomatoes. A 1-cup serving of raw tomato has 9 milligrams of sodium. One cup of cauliflower has 19 milligrams of sodium.

Sodium Free

Vegetables with 5 milligrams of sodium or less per serving are considered to be sodium free. Sodium free vegetables include asparagus, cucumber, corn, green beans, avocado, potatoes and summer squash. A 1-ounce serving of avocado only has 2 milligrams of sodium. Eat these vegetables often since they are rich in nutrients and free of sodium.

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If you are visiting our website it is probably because you want to or need to reduce the amount of sodium in your diet for a healthier lifestyle. Here at skipthesalt.com, we are label readers. We are constantly looking for nutritious and flavorful foods with the lowest sodium that we can find. We interact, we question, and we compliment and encourage each other. We are always working on converting recipes we come across, whether those passed down for generations or the latest trends, to make low sodium versions. Through this journey we become friends who support each other. We share because we care! We share pictures of the low sodium meals that we have prepared and if the sodium amount if known, that is posted as well. We share recipes that we have found and have made, noting changes made to make the recipe low sodium. We also give credit to the source where the recipe was found. We also share our own creations, listing the ingredients and sodium values. Life is complicated enough, eating shouldn’t be! With the help of members of our Facebook group we try to take the hassle out of living a low sodium lifestyle. Please share this site with your friends, family, and doctors. Also, please take a moment to read the disclaimer.

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