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Sodium In Natural Foods

The sodium content of fresh, whole foods is naturally very low.  Not only are they low in sodium, they are also high in potassium to help maintain that delicate sodium/potassium balance.  This balance helps regulate our cellular metabolism, and prevents water retention in our cells that damages the fibrous mesh of the skin and contributes to the development of cellulite.

Health dangers of excess salt...

Let's take a look at the amount of sodium in the most common vegetables, fruits, nuts, seeds, legumes, and grains.  All foods listed below are in grams:

Vegetables

Artichokes, 1
Asparagus, 5 spears
Beets, 1 med. raw
Bell Pepper, red, 1
Bell Pepper, green, 1
Radish, 1" diameter
Bok Choy, 1 oz., trimmed
Broccoli, 1 stalk
Brussels Sprouts, 5
Burdock, 1 root
Cabbage, 1 5" head
Cabbage (Red), 1 5" head
Cabbage, Savoy, 1 cup, shredded
Cabbage, Napa, Chinese, 1 head
Carrots, 1
Cauliflower, 1/4  head
Celery, 1 med stalk 8"
Cilantro, 1 cup
Collards, 1 cup chopped
Corn, White/Yellow, 1 ear
Cucumber, 1
Daikon Radish, Asian, 7"
Eggplant, 1.25 lbs.
Endive, 1/4 head
Fava beans, 1 cup
Fennel, 1 bulb
Garlic, 3 cloves
Ginger Root, 1/4 cup sliced
Green Beans, 10
Horseradish Root, 1 tbsp fresh
Jerusalem Artichoke, 1 cup
Jicama, 1 small
Kale, 1 cup
Kohlrabi, peeled
Leeks, 1 med
Lettuce, Boston/Bibb/Butter, 5" head
Lettuce, Iceberg) 1 med head
Lettuce, Red/Green Leaf, 1 head
Lettuce, Romaine, 1 head
Lettuce, Romaine, 1 leaf
Mushrooms, Crimini, Italian 1
Mushrooms, Enoki, 5
Mushrooms, Shiitake, 4 dried
Mushrooms, Portabella, 4 oz.
Mushrooms, button, 6  
Mustard Greens, 1 cup
Okra, 1 cup
Onion, 1, 2.5" diameter
Onion (Young Green), 4" 
Parsley, 1 cup
Parsnip, 1 cup, diced
Potato, Russet, 2.5" to 3.5"
Potato, red, 2.5" to 3.5"
Pumpkin, 1 cup
Radish, 1
Rhubarb, 1 stalk
Rutabaga, 1
Snow Peas, 10 pods
Spinach, 1 cup
Squash, Acorn, 4" dia.
Squash, Butternut, 1 cup, cubed
Squash, Crookneck, 1 cup
Squash, Hubbard, 1 cup
Squash, Spaghetti, 1 cup
Squash, Zucchini, 1
Sweet Potato, 5" long
Swiss Chard, 1 leaf
Tomato, 1 med
Tomato, Cherry, 10
Tomato, Italian, Roma, 1, 62 g
Turnip, 1
Turnip Greens, 1 cup chopped, 55 g
Watercress, 1 cup
Water Chestnuts, 4
Yam, 1 cup, cubed

 

120.3
0.32
64
2.38
3.57
1.755
19
30.8
23.8
7.8
163.4
226.5
19.6
546
42.1
43.1
32
24.8
7.2
13.5
4.02
71
11
28.2
31.5
121.7
1.53
3.12
3.3
2
6
26.4
28.8
27
17.8
8.15
53.9
77.2
50.1
0.48
0.84
0.45
1.95
6
4.32
14
8
3.3
2.4
33.6
13.3
10.7
12.8
1.16
1.755
2.04
77.2
1.36
23.7
12.9
5.6
2.6
8.12
17.2
0.33
71.5
102.2
6.15
15.3
5.58
81.7
22
13.9
5.04
13.5

Fruits

Apple, 1 med
Avocado, California, 1 
Avocado, Florida, 1 
Banana, 1, peeled
Banana, Plantain, 1 peeled
Blackberries, 1 cup
Blueberries, 1 cup
Boysenberries, 1 cup
Cantaloupe, 1 melon
Casaba, 1 cup
Cherimoya, 1
Cherries, 1 cup
Coconut, 1, fresh meat
Cranberries, 1 cup
Crenshaw melon, 1 cup
Figs, 1 medium
Figs, Dried, 1
Grapes, Concord, 1 cup
Grapes, Thompson, 1 cup
Grapefruit, Cal/Ariz, 1/2 fruit
Grapefruit, Cal/Florida, pink/red
Guava, 1 cup
Guava, Strawberry, 1 cup
Honeydew, 1/4 med
Kiwi, 1 peeled
Kumquat, 1 
Lemon, 1 peeled
Lemon Zest, 1 tbsp 
Lime, 1 fruit
Loquat, 1 peeled
Mango, 1 cup
Nectarine, 1
Orange, 1
Papaya, 1, cubed
Passion Fruit/Granadilla, 1 peeled
Peach, 1 peeled
Pear, 1
Pear, Asian, 1
Persimmon, 1 peeled
Persimmon, 1 peeled
Pineapple, 1 peeled,  472 g
Plum, 1 
Pomegranate, 1 peeled
Prickly Pear, 1 peeled
Quince, 1, peeled
Raspberries, 1 cup
Strawberries, 1
Tamarind, 1 cup
Tangerine/Mandarin, 1
Tangelo,  1 
Tomatillo, 1
Tomato, 1
Tomato, Cherry, 10
Watermelon, 1/16th wedge

 

1.38
13.8
6.08
1.18
7.16
1.44
1.45
0
88.3
15.3
6.24
0
79.4
1.9
20.4
0.5
0.84
1.84
3.2
1.23
0
3.3
7.32
57.6
2.28
1.9
1.16
0.36
1.34
0.16
3.3
0
0
9.12
66.1
0
1.66
0
1.68
0.25
4.72
0
4.62
5.15
3.68
1.23
0.12 
33.6
1.68
0
0.34
6.15
15.3
2.86

Nuts & Seeds

Almonds
Brazil Nuts
Cashews
Flax Seeds
Hazelnuts
Peanuts
Pecan Nuts
Pine Nuts (Pignolias)
Pistachios
Pumpkin Seeds
Water Chestnuts
Sesame Seeds
Sunflower Seeds
Walnuts

 

0
1
87
3
0
5
0
1
0
2
4
4
0
1

Legumes

Adzuki Beans
Black Beans
Cranberry Beans
Green Beans
Kidney Beans
Lentils
Lima Beans, mature
Lima Beans, immature
Pinto Beans
Soybeans (whole/edamame)

 

5
0
0
75
0
1
1
108
0
6

Grains

Amaranth
Barley (pearled)
Brown Rice
Buckwheat (soba)
Bulgur
Kamut
Millet
Oats
Quinoa
Rye (berries)
Spelt
Teff
Titricale (berries)
Wild Rice

 

4
1
3
17
2
0
1
1
3
0
2
0
1
1

 


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