Vegetables high in salt are those that contain higher amounts of sodium, which is a mineral that helps balance the amount of water in your body. Sodium can also help transmit nerve impulses and regulate your blood pressure. However, it’s important to note that too much salt can lead to high blood pressure, which increases your risk for heart disease and stroke.
The best way to reduce the amount of sodium in your diet is to eat fewer processed foods. The amount of sodium that adds up in a day is easy to calculate: Just add up all the salty foods you ate and subtract the amount from what you need for good health (2,300 mg).
Low-sodium vegetables
Vegetables are a great source of nutrients and fiber. They also have fewer calories than most other foods. Vegetables are low in fat, high in vitamins and minerals, and many of them are good sources of potassium. Some types of vegetables contain more sodium than others, so it’s important to choose low-sodium varieties when possible.
Low-sodium fruit
Fruits are a good source of vitamins, minerals, and fiber. They also contain antioxidants that may help protect against disease. Some fruits contain more potassium than others, but they’re not all low in sodium. Be sure to check the Nutrition Facts label to find out how much sodium your favorite fruit has per serving size.
High-sodium vegetables to avoid
Some vegetables, such as potatoes and tomatoes, are very high in sodium content — even though they’re considered vegetables by most people (they’re actually fruits). So be sure to choose low-sodium versions whenever possible or limit your intake of these vegetables when eating them in large quantities. If you can’t find fresh low-sodium options at the grocery store or farmers market, consider growing your own!
Vegetables high in sodium
Vegetables are good for you, but they also contain a lot of sodium. Some vegetables have more than others, so it’s important to choose the right ones. Vegetables that are high in sodium include:
Beets
Corn
Potatoes
Cucumbers
Tomatoes
Carrots
Low sodium fruits
Citrus fruits: Oranges and grapefruits should be eaten in moderation as they are high in sugar. Lemons and limes can be used to flavor foods, but they have no nutritional value.
Dried fruit: Dried apricots, prunes, raisins, figs and dates have high levels of sodium. In fact, just one serving of raisins contains over 600mg of sodium.
Vegetables high in salt
Potatoes: Potatoes are commonly consumed by people who have hypertension or high blood pressure because they are supposed to lower blood pressure. However, potatoes contain about 4-5 percent sodium per 100g serving which is almost half of the daily recommended intake for adults 19 years and older. Potatoes should be avoided if you have hypertension or other health conditions such as heart failure or kidney disease because they may increase your risk of developing those conditions.”
If you’re watching your sodium intake, you may be surprised to learn that many vegetables are high in sodium.
Fruits are naturally low in sodium, but you may not know that some vegetables are actually high in sodium. The American Heart Association (AHA) recommends limiting your daily sodium intake to 1,500 milligrams (mg). The average person consumes nearly double that amount — 3,400 mg per day.
You can cut down on salt by avoiding processed foods and choosing fresh foods instead.
High-sodium foods include:
Canned and bottled salad dressings
Pickles and relishes
Canned soups and broths
Salty snacks and chips
Low-sodium vegetables include:
Arugula
Asparagus
Beets
Broccoli
Cabbage, red and green
Carrots, large size only (no baby carrots)
Cauliflower, small florets or cut into bite-size pieces
Celery (including tops)
Chard, Swiss or rainbow
Collard greens, large leaves only (no baby collards)
Kale, curly or flat-leafed green, large leaves only (no baby kale) Lettuce varieties (romaine, red leaf, green leaf, butterhead) and cabbage varieties (red and green). Also arugula and spinach are low in sodium. Mushrooms of all varieties are also low in sodium. Parsley can be used as a garnish on top of foods to add flavor without adding salt.
Low sodium vegetables are foods that contain no more than 140 milligrams of sodium per serving. Low sodium vegetables are an important part of a healthy diet and can help you meet your daily vegetable intake recommendations.
Low sodium vegetables provide a variety of nutrients, including fiber, protein, vitamins and minerals. They also contain several phytochemicals that may have cancer-fighting properties and have been linked to reducing the risk of heart disease and stroke.
High sodium vegetables to avoid include:
Tomatoes, tomato sauce and tomato paste — 1 cup contains about 600 milligrams of sodium
Potatoes — 1 medium baked has about 240 milligrams of sodium
Corn — 1 cup cooked has about 330 milligrams of sodium
Low sodium vegetables are an important part of a healthy diet. They’re packed with nutrients and fiber, and they provide many health benefits. But if you’re on a low sodium diet, it’s important to know which vegetables have more sodium than others so that you can avoid them.
Onions: 1 serving of onions contains 2,600 mg of sodium — nearly half of your daily allotment!
Corn: 1 cup of corn kernels contains 1,250 mg of sodium.
Tomatoes: 1 cup of raw tomatoes has 455 mg of sodium in it.
Potatoes: 1 medium potato can have up to 400 mg of sodium in it.
Beets: A ½ cup serving contains 115 mg of sodium.
Low-sodium vegetables are an excellent addition to any diet because they provide a range of vitamins and minerals. In fact, most vegetables contain low levels of sodium and are also low in calories. The majority of vegetables also contain a high amount of fiber, making them an essential part of a healthy diet.
Low-sodium vegetables include:
Asparagus
Broccoli
Cabbage (green and red)
Carrots
Cauliflower
Onions (red, white, yellow)
Spinach
Low-sodium food products are available in most grocery stores.
Some of the best choices include:
Vegetables. Most fresh vegetables are low in sodium. Choose leafy greens like spinach, kale and romaine lettuce.
Fruits. All fresh fruits are low in sodium. Berries such as raspberries, blueberries and blackberries are particularly good choices because they are low in calories and high in fiber.
Whole grains. Whole-grain breads, cereals and pastas are healthy choices for people with high blood pressure or heart disease who need to reduce sodium intake.
Protein foods. Low-sodium meats such as chicken breast and lean beef can be part of a healthy diet plan if they are cooked without added salt or marinades with sodium chloride or other salts added to enhance flavor. Eggs also can be served as part of a meal plan that limits sodium intake.
High-sodium foods include:
bacon
brined or cured meats, such as ham and sausage
cheese (cheddar, bleu and others)
canned vegetables
canned soups
deli meats and hot dogs
dried pasta (even whole wheat)
processed foods, such as canned tuna or soup mixes that contain salt
salted nuts, pretzels and popcorn
regular canned vegetables, not low-sodium versions.