Click on a category below and you’ll see:
- GENERIC AVERAGE − This gives you an idea of what the average amount of sodium is in this particular food type and is calculated by averaging the sodium in all brands of this kind. Food types are listed from the least amount of sodium to the highest.
- LOW SODIUM BRANDS − This is an alphabetical list of brand-named products that are very low in sodium (35mg or less).
You can find additional low-sodium products with 140mg or less in the third edition of our newest book, Pocket Guide To Low Sodium Foods.
Cereal
GENERIC AVERAGE
Cold cereal
Puffed rice cereals, 1 cup, avg (0mg)
Puffed wheat cereals, 1 cup, avg (0mg)
Shredded wheat, 2 biscuits, 1 cup, avg (3mg)
Granola w/honey, nuts & raisins, 1/2 cup, avg (35mg)
Corn flakes, 1 cup, avg (200mg)
Crispy rice, 1 cup, avg (266mg)
Bran flakes w/raisins, 1 cup, avg (300mg)
Wheat & barley, 1/2 cup, avg (354mg)
Hot Cereal
Wheat cereal, regular, cooked, 1 cup, avg (0mg)
Oat cereal, regular or quick cooked, 1 cup, avg (2mg)
Farina, cooked, 1 cup, avg (5mg)
Grits, regular or quick cooked, 1 cup, avg (5mg)
Oat cereal, instant, flavored, 1 pkt, avg (243mg)*
*NOTE:There is a difference between “instant” and “quick cooking” cereals Instant averages more than 200mg sodium per serving; quick-cooking averages 2mg-5mg.
LOW SODIUM BRANDS
Cold Cereal
Alpen Museli, Original, 1.9 oz (30mg)
Alpen Museli, No Sugar Added, 1.9 oz (30mg)
Arrowhead Mills Puffed Kamut (0mg)
Arrowhead Mills Puffed Rice (0mg)
Arrowhead Mills Puffed Corn (0mg)
Arrowhead Mills Puffed Millet (0mg)
Arrowhead Mills Puffed Wheat (0mg)
Arrowhead Mills Amaranth Flakes (0mg)
Arrowhead Mills Sweetened Shredded Wheat, Bite-Size (0mg)
Arrowhead Mills Shredded Wheat, Bite-Size (0mg)
Back to Nature Cinnamon Crunch (15mg)
Back to Nature Treasured Grains w/Ginger (15mg)
Dixie Carb Counters Nutlettes, 1/2 cup (5mg)
Dixie Carb Counters Smaps, 1/2 cup (33mg)
Dorset Cereals Honey Granola, 1/4 cup (15mg)
Dorset Cereals Simply Delicious Muesli, 1/2 cup (15mg)
Dorset Cereals Berries & Cherries Muesli, 1/2 cup (20mg)
Dorset Cereals Fruit, Nut & Fiber Muesli, 1/2 cup (20mg)
Dorset Cereals Simply Fruitful Muesli, 1/2 cup (20mg)
Ener-G Pure Rice Bran, 1/2 cup (5mg)
Erewhon Crispy Brown Rice, NSA (10mg)
Familia Swiss Muesli, Original Recipe, 1/2 cup (0mg)
Familia Swiss Meusli, No Added Sugar, 1/2 cup (0mg)
Grainfields Low Sodium Cereals, all (20mg avg)
Kashi Berry Fruitful (0mg)
Kashi 7 Whole Grain Honey Puffs (0mg)
Kashi 7 Whole Grain Puffs (0mg)
Kashi Autumn Wheat (0mg)
Kashi Cinnamon Harvest (0mg)
Kashi Island Vanilla (5mg)
Kellogg’s Mini-Wheats or Frosted Mini-Wheats (0mg-5mg avg)
Malt-O-Meal Frosted Mini Spooners, all (10mg)
Mom’s Best Sweetened Wheat-fuls, 1 cup (10mg)
Mom’s Best Blue Pom Wheat-fuls, 1 cup (10mg)
Mom’s Best Toasted Wheat-fuls, 1 cup (10mg)
Nature’s Path Synergy 8 Grain, 3/4 cup (0mg)
Northern Gold Steel Cut Oats, 1/4 cup (0mg)
Northern Gold Muesli, 2/3 cup (4mg)
Post Shredded Wheat Original (0mg)
Post Golden Crisp (25mg)
Seitenbacher Musli, #1 Natural Body Power, 1/3 cup (0mg)
Seitenbacher Muesli, #23 Sesame & Cranberries, 1/3 cup (0mg)
Seitenbacher Musli, #2 Berries Temptation, 2/3 cup (0mg)
Seitenbacher Musli, #3 For Active People, 1/2 cup (0mg)
Seitenbacher Musli, #21 Cashews & Apricots, 1/2 cup (0mg)
Seitenbacher Musli, #22 Almonds & Raspberries, 1/2 cup (0mg)
Steinbacher Musli, #9 Strawberry Delight, 1/2 cup (6mg)
Seitenbacher Musli, #7 Gluten Free, 2/3 cup (8mg)
Seitenbacher Musli, #8 High Fiber Breakfast, 1/2 cup (10mg)
Seitenbacher Musli, #5 Choco Max, 1/2 cup (12mg)
Spencer’s Fruity O’s, 3/4 cup (35mg)
Wegmans Frosted Bote-Size Shredded Wheat, 1 cup (10mg)
Hot Cereal
Arrowhead Mills Oatmeal, all varieties (0mg)
Bob’s Red Mill Brown Rice Farina Creamy Rice, 1/4 cup (5mg)
Country Choice Oats (in cannisters), all varieties (0mg)
Country Choice MultiGrain Hot Cereal (in cannisters), (0mg)
Flahavan’s Pinhead Oatmeal (0mg)
Glutenfreeda Instant Oatmeal Natural (0mg)
Mother’s Instant Oatmeal or Rolled Oats (0mg)
Mother’s Quick Cooking Barley (0mg)
Mother’s Oat Bran or Whole Wheat (0mg)
Pocono Cream of Buckwheat, 1/4 cup (0mg)
Quaker Oats Old Fashioned Oatmeal (0mg)
Quaker Oats Quick 1 Minute Oatmeal (0mg)
Quaker MultiGrain Hot Cereal, 1/2 cup (0mg)
Quaker Organic Instant Oatmeal (0mg)
Wild Harvest Original Instant Oatmeal (0mg)
Willow Creek Mill Fitness Bland, 1/4 cup (0mg)
Cereal & Breakfast Bars
Also see Diet, Energy & Snack Bars
GENERIC AVERAGE
Granola bar, soft, chocolate chip, 1 oz bar, avg (50mg)
Granola bar, hard, peanut butter, 0.9 oz bar, avg (68mg)
Granola bar, oats, fruit & nuts, 1 oz bar, avg (71mg)
Granola bar, hard, chocolate chip, 0.9 oz bar, avg (83mg)
Cereal bar, mixed fruit, 1.3 oz bar, avg (110mg)
Granola bar, hard, peanut butter, 1 oz bar, avg (115mg)
Breakfast cookie, oatmeal & raisin, 1.7 oz, avg (190mg)
LOW SODIUM BRANDS
18 Rabbits Granola Bar, Chocolate-Cherry Jr (0mg)
18 Rabbits Bunny Bar, all varieties (0mg)
18 Rabbits Granola Bar, Nibblin’ Apricot (10mg)
18 Rabbits Granola Bar, Funky Figs & Cherries (10mg)
18 Rabbits Granola Bar, Haute Digity Date (15mg)
18 Rabbits Granola Bar, Cheeky Cherry Chocolate (20mg)
Carb Counters SmartBreak Bar (4mg)
Carb Counters SmartBreak Bar, Crispy Maple Pecan (10mg)
Fi-Bar Chewy & Nutty Granola Bars, Almond Crunch (20mg)
Fi-Bar Chewy & Nutty Granola Bars, Milk Choc (20mg)
Fi-Bar Chewy & Nutty Granola Bars, White Choc (20mg)
Fi-Bar Chewy & Nutty Granola Bars, Peanut Butter (25mg)
Fi-Bar Chewy & Nutty Granola Bars, Raspberry (25mg)
Fi-Bar Chewy & Nutty Granola Bars, Strawberry (25mg)
Health Valley Organic Chewy Granola, Blueberry (15mg)
Health Valley Organic Chewy Granola Bar, Choc Chip (15mg)
Health Valley Organic Double Chocolate Chip Granola Bar (15mg)
Morning Sunshine Breakfast Cookie, Original (8mg)
Morning Sunshine Breakfast Cookie, Dark Chocolate Flax (8mg)
Morning Sunshine Breakfast Cookie, Gluten Free, Dark Choc Flax (8mg)
Nature’s Path Chococonut Granola Bar (35mg)
Nutlettes Apple Berry Granola Bar (3mg)
Donuts
GENERIC AVERAGE
Cake, chocolate-coated or frosted, 3″, avg (140mg)
French cruller, glazed, 3″, avg (141mg)
Cake, sugar or glazed, 3″, avg (181mg)
Yeast, jelly-filled, 3 oz, avg (204mg)
Yeast, glazed, 3″, avg (205mg)
Yeast, cream-filled, 3 oz, avg (263mg)
LOW SODIUM BRANDS (70mg or less)
Chatila’s Bakery Boston Cream Doughnut (10mg)
Chatila’s Bakery Vanilla w/Vanilla Cream or Choc Cream (55mg)
Chatila’s Bakery Vanilla w/Raspberry or Strawberry (55mg)
Chatila’s Bakery Vanilla Frosted (55mg)
Chatila’s Bakery Choc w/Vanilla Cream or Choc Cream (55mg)
Dixie Carb Counter Dough (Not!) Holes, mix, 1 (43mg)
King Arthur Flour Buttermilk Doughnut, mix (70mg)
Pancakes, Waffles & French Toast
GENERIC AVERAGE
Pancake, plain, frozen, 2.7 oz (2), avg (430mg)
Pancake or waffle mix, plain, 2.7 oz, avg (477mg)
Waffle, plain, frozen, 2.7 oz (2), avg (485mg)
Potato pancake, med, 2.6 oz, avg (565mg)
French toast, ready-to-eat, 2 slices, 4.2 oz, avg (584mg)
LOW SODIUM BRANDS
Heidi’s FF Cottage Cheese Pancake Mix, 1/4 cup (0mg)
Lil’ Joey Pancake Pockets, Strawberry (30mg)
Lil’ Joey Pancake Pockets, Maple (30mg)
Lil’ Joey Pancake Pockets Chocolate, 1 (35mg)
Market Day Pancake Pods, Strawberry, 2 oz (30mg)
Sweet N’Low Pancake Mix (20mg)
Pancake & Waffle Syrup
GENERIC AVERAGE
Maple syrup, 1/4 cup, avg (7mg)
Fruit syrup, 1/4 cup, avg (10mg)
Pancake syrup, 1/4 cup, avg (64mg)
Pancake syrup, sugar-free, 1/4 cup, avg (115mg)
LOW SODIUM BRANDS
Blackberry Patch Whole Blackberry Sugar-Free Syrup, 2 tbsp (0mg)
Cheri’s Prickly Pear Cactus Syrup, 1/4 cup (0mg)
DaVinci Sugar Free Pancake, 1/4 cup (35mg)
Jelly Belly Very Cherry Breakfast Syrup, 2 tbsp (30mg)
Jim Beam Pancake Syrup, 1/4 cup (20mg)
Joseph’s Sugar Free Maple Syrup, 1/4 cup (30mg)
King Golden Syrup, 2 tbsp (30mg)
Kozlowski Farms Syrup & Sauce, all flavors, 1/4 cup (10mg)
Madhava Blueberry Agave Pancake Syrup, 2 tbsp (0mg)
Madhava Maple Agave Pancake Syrup, 2 tbsp (0mg)
Madhava Maple Cinnamon Agave Pancake Syrup, 2 tbsp (0mg)
Maple Valley Grade B Maple Syrup, 1/4 cup (5mg)
Olive Nation Blackberry Syrup, 2 tbsp (0mg)
Olive Nation Blackberry Syrup, Sugar Free, 2 tbsp (0mg)
Olive Nation Maple Praline Syrup, 2 tbsp (0mg)
Olive Nation Maple Praline Syrup, Sugar Free, 2 tbsp (0mg)
Smucker’s Blueberry Styrup, 1/4 cup (0mg)
Sohgave Maple Syrup, 1 tbsp (0mg)
Sohgave Blueberry Syrup, 1 tbsp (0mg)
Sohgave Honey Vanilla Syrup, 1 tbsp (0mg)
Sohgave Vanilla Maple Syrup, 1 tbsp (0mg)
Sohgave Amaretto Maple Syrup, 1 tbsp (0mg)
Steel’s Sugar Free Country Maple, 3 tbsp (10mg)
Totonac All-Natural Sugar-free Syrup, all flavors, 2 tbsp (0mg)
Waffle Lady Jumbleberry Syrup, 1/4 cup (10mg)
Pastries & Other Breakfast Sweets
GENERIC AVERAGE
Strudel, apple, 1 oz, avg (76mg)
Coffeecake, creme0filled w/Chocolate frosting, 1 oz, avg (92mg)
Eclair, custard filled w/chocolate glaze, 1 oz, avg (97mg)
Danish pastry, fruit, 1 oz, avg (100mg)
Sweet roll, cinnamon w/raisins, 1 oz, avg (109mg)
Cinnamon roll w/frosting, 1 oz, avg (217mg)
LOW SODIUM BRANDS
Chatila’s Bakery Choc Eclair, 3 oz (15mg)
Chatila’s Bakery Mini Eclair (30mg)
Dixie Carb Counters Sugar (Not!) Sticky Buns, mix (17mg)
LaFlorentine Panforte (20mg)
Toaster Foods
GENERIC AVERAGE
Toaster pastry, fruit, frosted, 2 oz, avg (172mg)
Toaster pastry, cinnamon, 2 oz, avg (240mg)
LOW SODIUM BRANDS (125mg or less)
Amy’s Toaster Pops, Apple or Strawberry (110mg)
Health Valley Organic Toaster Tarts, Red Cherry (90mg)
Health Valley Organic Toaster Tarts, Strawberry (95mg)
Health Valley Organic Toaster Tarts, Raspberry (95mg)
Health Valley Organic Toaster Tarts, Blueberry (95mg)
Nature’s Path Toaster Pastries, Frosted Blueberry (125mg)
Nature’s Path Toaster Pastries, Frosted Maple Cinnamon (125mg)
Nature’s Path Toaster Pastries, Cherry Chocolate Stripes Frosted (125mg)
Abbreviations used:
avg | average |
mg | milligrams |
oz | ounce |
prep | prepared |
tbsp | tablespoon |
tsp | teaspoon |