Guide to Low-Sodium Dining
Need to reduce salt from other dishes? It's easy to do by simply omitting the salt or replacing common high-sodium ingredients with their low-sodium counterparts.
To use each chart, follow these instructions:
- Find the ingredient you'd like to eliminate or substitute from one of the three tables below.
- Select the number of servings your recipe provides from the top row.
- Find the appropriate ingredient amount called for in the recipe from the left-hand column.
- Trace across to find the milligrams of sodium you can save per serving by making this change.
- Subtract that number from the total milligrams of sodium listed in the Nutrition Facts to determine how many milligrams of sodium you can save per serving.
With a little practice, we're sure this chart will become a much-used tool for those hoping to reduce sodium. Print it out and save it with your favorite recipes.
To eliminate salt from your recipe…
|
NUMBER OF SERVINGS |
AMOUNT OF SALT CALLED FOR
IN THE RECIPE |
4 |
6 |
8 |
10 |
| 1/4 teaspoon |
147 mg |
98 mg |
73 mg |
59 mg |
| 1/2 teaspoon |
293 mg |
196 mg |
147 mg |
117 mg |
| 3/4 teaspoon |
440 mg |
293 mg |
220 mg |
176 mg |
| 1 teaspoon |
587 mg |
391 mg |
293 mg |
235 mg |
To replace reduced sodium broth with very low sodium bouillon granules (reconstituted)…
|
NUMBER OF SERVINGS |
AMOUNT OF REDUCED
SODIUM BROTH LISTED
IN THE RECIPE |
4 |
6 |
8 |
10 |
| 1/4 cup |
39 mg |
26 mg |
19 mg |
16 mg |
| 1/2 cup |
78 mg |
52 mg |
39 mg |
31 mg |
| 3/4 cup |
116 mg |
78 mg |
58 mg |
47 mg |
| 1 cup |
155 mg |
103 mg |
78 mg |
62 mg |
| 1 can (14.5 ounces) |
271 mg |
181 mg |
136 mg |
108 mg |
To replace diced tomatoes with no salt added tomatoes…
|
NUMBER OF SERVINGS |
AMOUNT OF DICED TOMATOES
LISTED IN THE RECIPE |
4 |
6 |
8 |
10 |
| 1 can (14.5 ounces) |
175 mg |
117 mg |
88 mg |
70 mg |
| 2 cans (14.5 ounces each) |
350 mg |
233 mg |
175 mg |
140 mg |
*Based on Del Monte brand tomatoes
To replace regular broth with very low sodium bouillon granules (reconstituted)…
|
NUMBER OF SERVINGS |
AMOUNT OF REGULAR BROTH
CALLED FOR IN THE RECIPE |
4 |
6 |
8 |
10 |
| 1/4 cup |
63 mg |
42 mg |
31 mg |
25 mg |
| 1/2 cup |
125 mg |
83 mg |
63 mg |
50 mg |
| 3/4 cup |
188 mg |
125 mg |
94 mg |
75 mg |
| 1 cup |
250 mg |
167 mg |
125 mg |
100 mg |
| 1 can (14.5 ounces) |
437 mg |
292 mg |
219 mg |
175 mg |
To replace canned kidney beans* with dried kidney beans, cooked without salt…
|
NUMBER OF SERVINGS |
AMOUNT OF CANNED KIDNEY
BEANS LISTED IN THE RECIPE |
4 |
6 |
8 |
10 |
| 1 can (15 ounces) |
224 mg |
149 mg |
112 mg |
90 mg |
| 2 cans (15 ounces each) |
448 mg |
299 mg |
224 mg |
179 mg |
*Based on Bush’s Best Kidney Beans brand