Low Sodium Condiments
Lindsay Knake
| 3 min read
Condiments are a fun way to add flavor to a meal or snack.
However, these packaged foods can also pack a lot of sodium into a tablespoon. Consuming high amounts of sodium can contribute to an increased risk of cardiovascular disease, stroke, high blood pressure and kidney disease.
Here are a few low condiments, lower sodium alternatives and tips to find healthier options.
Sodium guidelines
The Dietary Guidelines for Americans recommend no more than 2,300 milligrams (mg) per day. The average American gets about 3,400 mg of sodium each day, according to the American Heart Association (AHA).
Eating no more than 1,300 mg of sodium daily may lead to a 25% decrease in high blood pressure, according to the AHA.
More than 70% of dietary sodium comes from packaged and restaurant foods for flavor and as a preservative. When you’re choosing condiments and sauces, it’s important to read the nutrition label to look at sodium amounts. The U.S. Food and Drug Administration (FDA) defines a low sodium food as having 140 mg or less of sodium per serving.
Low sodium condiments
Balsamic vinegar
This concentrated vinegar made from fermented grape must provides intense flavor in small amounts, and traditional balsamic contains 0 to 5 mg of sodium. Some brands will add sodium, but this vinegar typically contains very little sodium. Balsamic is a popular addition to salad dressings or adding onto roast vegetables for extra flavor.
Worcestershire sauce
This tangy vinegar-based sauce has 65 mg per teaspoon. Because of the robust flavor, a little goes a long way. Worcestershire sauce is commonly used on burgers and steak and in Caesar salads.
You can also find reduced sodium versions of Worcestershire with 45 mg per teaspoon.
Mustard
There are many varieties of mustard and a range of sodium amounts. Classic yellow mustard has about 55 mg per teaspoon, while Dijon mustard has about 115 mg. These are both considered low sodium, making it a good choice for sandwiches.
If you’re trying to limit sodium to below the Dietary Guidelines, you can also find low- or reduced sodium mustards.
Coconut aminos
This sauce, which is made from aged coconut sap, is a flavorful alternative to soy and teriyaki sauce that typically has lower levels of sodium. A tablespoon of soy sauce has 878 milligrams (mg) of sodium while a tablespoon of coconut aminos has about 140 mg per teaspoon, depending on the brand.
Hot sauce
Like mustard, there are many kinds of hot sauce. Not all are low sodium, but popular brands have options with 140 mg or less per serving. Typically, sodium levels can range from 20 mg to 200 mg per serving. Look at nutrition labels to find the lower sodium sauces or look for reduced sodium versions of your favorite hot sauce.
Low-sodium options
Many condiments such as ketchup, ranch dressing, chili crunch and hot sauces have low sodium options readily available at grocery stores. While you can make simple salad dressings and sauces at home, low-sodium condiments are convenient. Check the back of the label to look for condiments with 140 mg of sodium or less per serving.
With many condiments, a little goes a long way to add flavor to your meals.
Image: Getty Images
Related:
