Stocking Your Low Sodium Pantry
When you begin a low sodium diet. It is terrifying to find out that salt just isn’t in your salt shaker. Salt, especially various forms of sodium are included in almost everything we consume. From our bottled water and toothpaste, to the bread and food we buy. One thing I desperately wanted when I started low sodium, but could never find, was a list to stock my low sodium pantry. It took me several years to find great tasting low sodium products, and since I now have a decent list, I want to share it with you.
What Qualifies As Low Sodium Food Products?
Grocery shopping may take a lot longer than you are used to when you start a low sodium diet. You will need to check the labels of every item you will add to your cart. You will need to understand that the sodium count is important, but it is mare important as to how many servings, and how big are those servings according to the label. I have a whole post for you on how to read food labels. Go check it out and then come back, I’ll wait right here. Most labels are on the back, bottom, or side of the label. Typically the info is not right on the front, but on the front you might find some language that can trick you into thinking something is low sodium.
Truth In Advertising:
Advertising and Marketing language might sound healthy, but here is what some of those terms actually means:
- Sodium-Free Less than 5 mg of sodium per serving, and sodium chloride free
- Very Low Sodium 35 mg or less per serving
- Low-Sodium 140 mg or less per serving
- Reduced (or less) sodium At least 25% less sodium per serving than the usual sodium level
- Light (for sodium-reduced products) If the food is “low calorie” and “low fat” and sodium is reduced by at least 50% per serving
- Light in sodium If sodium is reduced by at least 50% per serving
It is confusing and confounding most times. So we need to always be vigilant in reading and interpreting if these foods are good for us. Sodium is also sometimes found under different seeming names when it is used as a food additive, or in the preservation of foods that are processed, packaged, canned, jarred, or frozen.
Here are some of the more common forms:
- Sodium bicarbonate, or baking soda, sometimes just called “soda”
- Sodium nitrate
- Monosodium glutamate (MSG)
- Sodium citrate
- Sodium benzoate
So Let’s Get To The List:
If you find items or know of items for me to add, please add them to the comments below. I will call out items that contain Potassium Chloride if you need to avoid them. We will try to include store info for where it can be found when possible. I will also include affiliate links to Amazon if you want to purchase them direct from there. I will also include any discounts you get by being part of the Hacking Salt Community, as we have several low sodium allies on this journey.
Hain Baking Powder – contains Potassium Bicarbonate
Flours – Several brands have zero sodium flour, be sure to check the labels. Brands like King Arthur’s, and Bob’s Red Mill are available widely.
Low Sodium Pancake Mix – Buy direct from the Sturdiwheat site, or from HyVee and other Grocers.
Heinz Salt Free Ketchup – contains Potassium Chloride
Mild Taco Bell Taco Sauce – 25 mg per tsp – contains potassium chloride
Hot Taco Bell Taco Sauce – 30 mg per tsp – contains potassium chloride
Fire Taco Bell Taco Sauce – 45 mg per tsp – contains potassium chloride
Taco Bell “Lower Sodium” Taco Seasoning Packets – 220 mg per 2 tsp (Warning, there are 6 servings per packet, and directions are to use 1 packet per lb of beef/turkey, so 1320 mg per packet…and if you use 2 tbsp of meat on a taco, it is around 83 mg of meat per taco). Contains Potassium Chloride.
Mrs. Dash Taco Seasoning Packets – contains Potassium Chloride.
Trader Joe’s Cocktail Sauce – 155 mg per tsp. At Trader Joe’s.
Annie’s Organic Worcestershire Sauce – 75 mg per tsp. On Amazon or at many stores.
Lea & Perin’s Reduced Sodium Worcestershire Sauce – 45 mg per tsp. At Walmart and many stores.
Mr Spice Sauces – Mr Spice has a line of salt free spices that contain potassium chloride. They are sold on Amazon or at HealthyHeartMarket.com where we get 10% off our order with the code HACKINGSALT10.
Organic Honey BBQ Sauce – contains Potassium Chloride
Organic Garlic Steak Sauce – sold by the case on Amazon – contains Potassium Chloride
Tangy Bang Wing Sauce – contains Potassium Chloride
Thai Peanut Sauce – contains Potassium Chloride
Ginger Stir Fry – contains Potassium Chloride
Honey Mustard Sauce – contains Potassium Chloride
Sweet & Sour Sauce – contains Potassium Chloride
Hot Wing Sauce – contains Potassium Chloride
Indian Curry Sauce – contains Potassium Chloride
Chinatown Soy Sauce (145 mg) – at HealthyHeartMarket.com and enter the code HACKINGSALT10 for 10% off of your order.
Trader Joe’s 21 Seasoning Salute – on Amazon if you don’t have a Trader Joe’s close by.
Dak’s Organic Salt Free Spice Blends – All available in Publix & Piggly Wiggly Stores throughout the SE of the United States. Or on their website: Daksspices.com where we get 10% off of our order and FREE shipping when you use the code: HACKING SALT at Checkout. Here are their blends:
Benson’s Table Tasty Potassium Chloride Free Salt Substitute
Hint of Salt Ritz Crackers (my review here) – found at most chain grocers
Triscuits – Hint of Salt (my review here) – found at most chain grocers
Wheat Thins Hint of Salt (my review here) – found at most chain grocers
Drew’s Roasted Garlic and Peppercorn Dressing & Marinade – at HealthyHeartMarket.com and enter the code HACKINGSALT10 for 10% off of your order.
Farmer Boy Restaurant Lite Greek Dressing – at HealthyHeartMarket.com and enter the code HACKINGSALT10 for 10% off of your order.
Braswell’s Creamy Vidalia Onion Dressing – at HealthyHeartMarket.com and enter the code HACKINGSALT10 for 10% off of your order.
Hormel No Salt Added Canned Chicken – available at most chain grocers
Crown Prince Canned Salmon – available at most chain grocers
Natural Sea No Salt Added Canned Salmon – available at most chain grocers
Crown Prince Kippered Snacks – available at most chain grocers.
Kirkland Almond Butter – 0 mg – Costco
Jif Naturals Creamy & Crunchy Peanut Butter – available at most chain grocers
With this list, you should be well on your way to stocking your low sodium pantry!