sodium

How Much Salt?

Sodium is an important part of our diet that's naturally found in fresh foods, but we don't want to consume too much. Lots of it is added to processed or prepared foods and can be tricky to keep track of.

Here's a tip sheet to help you track and manage your sodium intake. 

Aim to have no more than 2300mg a day.

 

Average Sodium Intake for an American Diet:

 

Amount of salt in common condiments:

1 tsp salt             2300 mg

1 Tbsp patis            1500 mg

1 Tbsp shoyu                1000 mg

1 Tbsp oyster sauce           640 mg

1 Tbsp low sodium shoyu     575 mg

1 Tbsp hoisin               260 mg

1 Tbsp catsup                      180 mg

1 Tbl Worchestershire,      165 mg

1 Tbl of salsa             75-120mg

1 tsp Dijon Mustard         120 mg

1 tsp Tabasco                         30 mg

Vinegar                       0

Lemon/lime juice                   0

Citrus zest               0

Basil, garlic, ginger and other fresh herbs and spices         little or none

 

*Always read the label as brands differ in sodium content

 

Recipe ideas

Fresh Salsa

2 tomatoes, diced
1/4 cup coriander, fresh, chopped
1/4 cup onion, chopped or 2 green onions, chopped
1/2 tbsp lime juice
1/2 tbsp red wine vinegar
1 tbsp olive oil
1/4 tbsp pepper 

1 Tbsp contains 6 mg of sodium

 

1 Tbsp of plain greek yogurt with 1 tsp of Dijon mustard = 130mg of sodium

For tangy flavor, mix low sodium shoyu with equal parts lemon juice