Updated July 16, 2006
This is not intended to be a complete list! This is just what I accumulated while doing the re-write on the Kitchen Corner section of my site recently. I figured it might be helpful for people to print out and tape to their fridge. All counts taken from the label of the food item itself in my kitchen or from "The Complete Book of Food Counts" by Corinne Netzer, third edition.
| Abbreviations | Measures | |
| t = teaspoon T = tablespoon C = cup qt = quart oz = ounce lb = pound |
3 t = 1 T 16 T = 1 C 4 C = 1 qt 4 qt = 1 gallon 16 oz = 1 lb 8 oz = 1 C 4 oz cheese = 1 C 1 oz = 2 T |
| Food item | Amount | Mg sodium |
| almonds, roasted, slivered | one oz (1/8 C) | 3 |
| apples | one | 1 |
| artichokes, marinated in a jar, rinsed and drained | 1/2 C | 250 |
| Atkins' Thick'n'Thin thickener | one t | 7 |
| bananas | one | 1 |
| Beans - black beans (dry) | 1/2 C | 1 |
| Beans - black-eyed peas (dry) | 1/2 C | 3 |
| Beans - butter beans (dry) | 1/2 C | 2 |
| Beans - garbanzo beans, called chick peas (dry) | 1/2 C | 6 |
| Beans - great northern beans (dry) | 1/2 C | 2 |
| Beans - green beans (fresh, raw) | one C | 6 |
| Beans - green beans (canned No Salt Added) | 16 oz | 35 |
| Beans - kidney beans (dry) | 1/2 C | 2 |
| Beans - lentils (dry) | 1/2 C | 2 |
| Beans - lima Beans (dry) | 1/2 C | 2 |
| Beans - navy beans (dry) | 1/2 C | 1 |
| Beans - pinto beans (dry) | 1/2 C | 1 |
| Beans - white beans (dry) | 1/2 C | 6 |
| beef broth (Healthy Valley Natural Fat Free) | one C | 336 |
| beef broth (homemade) | one C | 120 |
| Bisquick baking mix | one C | 1470 |
| broccoli (raw, chopped) | 1/2 C | 12 |
| brown sugar | one oz, one T | 11 |
| brown sugar | one C, packed | 86 |
| butter (no salt added) | one T | 1 |
| butter (no salt added) | one stick (4 oz, 1/2 C) | 12 |
| cabbage | one head | 164 |
| cabbage | 1/2 C, shredded | 8 |
| carrots | one | 25 |
| carrots | 1/2 C, shredded | 19 |
| carrots | one lb | 143 |
| cauliflower | one head | 100 |
| celery | one stalk | 35 |
| celery | 1/2 C, chopped | 52 |
| cheese, sharp cheddar | one oz | 200 |
| cheese, Parmesan (Belgioioso) | one oz | 258 |
| chick peas | one C (dry) | 12 |
| chicken broth, homemade (see this page) | one C | 60 |
| cilantro/coriander | 1/4 C | 1 |
| cocoa | one T, Nestles Toll House brand | 0 |
| coconut, packaged | 1/2 C, shredded | 95 |
| corn, no salt added | 1/2 C | 10 |
| cornstarch | one T | 0 |
| crackers, low sodium | one | 7 |
| cream, heavy (whipping) | one C | 89 |
| cream cheese | 8 oz | 1000 |
| cucumber | one | 6 |
| cucumber | 1/2 C, sliced | 1 |
| egg | one | 63 |
| egg yolk | one | 7 |
| evaporated skim milk | 1/2 C | 135 |
| flour, wheat | one C | 1 |
| frozen mixed vegetables | 16 oz (Green Giant) | 250 |
| garlic | one clove | 1 |
| ginger root | one T, minced | 1 |
| green onions | 1/2 C, sliced | 8 |
| guar gum powder | one t | 7 |
| Half-and-Half | one C | 98 |
| honey | one T | 1 |
| kiwi fruit | one | 4 |
| leek | one | 25 |
| lemon juice, fresh | one oz | 2 |
| lemon juice, fresh | one T | 1 |
| lettuce (Iceberg) | one head | 48 |
| lettuce (Iceberg) | one leaf | 2 |
| liquid smoke | one T | 50 |
| lime | one | 1 |
| lime juice, freshly squeezed | 2 T | 1 |
| mango | one (10 oz fruit) | 4 |
| mayonaisse (average) | one T | 100 |
| milk, skim | one C | 126 |
| milk, whole | one C | 120 |
| Minute Rice | one C | 10 |
| molasses, dark | one T | 10 |
| mushrooms, fresh | 1/2 C, sliced | 1 |
| mustard, dijon (Grey Poupon) | one t | 120 |
| oat bran, Quaker Oats brand | 1/2 C | 0 |
| olive oil | one T | 0 |
| oil, vegetable | one T | 0 |
| oil, olive | one T | 0 |
| oil, peanut | one T | 0 |
| onion | one | 4 |
| onion | 1/2 C, chopped | 2 |
| orange | one | 1 |
| orange juice | 6 oz, frozen/canned | 10 |
| orange juice | 6 oz, fresh | 2 |
| parsley, fresh | 1/2 C chopped | 17 |
| pasta, plain | one C | 1 |
| peaches, canned in juice | 1/2 C | 6 |
| peanut butter, regular creamy | 2 T | 140 |
| peanut oil | one T | 0 |
| pearl barley | 1/2 C | 0 |
| pepper, green Bell | one | 1 |
| pepper, habanero | one | 3 |
| pepper, jalapeno | one | 3 |
| pepper, red Bell | one | 1 |
| peppers, roasted red Bell, Mancini brand | 12-oz jar | 660 |
| pineapple, canned | 4 oz | 2 |
| pineapple juice | one C | 3 |
| plum sauce, LaChoy | one oz | 17 |
| potatos | one | 7 |
| potatos | one lb | 21 |
| potatos | one C, diced | 10 |
| potatos, sweet | one C, diced | 40 |
| raisins | 1/2 C, not packed | 9 |
| rice (average) | 1/2 C | 5 |
| rice vinegar | one T | 0 |
| salt | one t | 2196 |
| shallot | one T | 0.1 |
| sour cream | one T | 6 |
| sour cream | one C (8 oz) | 96 |
| soy sauce (Angostura brand) | 1/4 C (4 T) | 1560 |
| Splenda, granular | one C | 24 |
| split peas (dry) | 1/2 C | 2 |
| squash, butternut, cooked | one C | 8 |
| squash, zucchini | one C, chopped | 4 |
| strawberries, fresh | 1/2 C | 1 |
| sugar, granulated | one C | 0 |
| sweet potatos | one C, diced | 40 |
| syrup, maple (Vermont brand sugar-free) | 1/4 C | 120 |
| Tabasco sauce | one t | 30 |
| tomato, fresh | one | 11 |
| tomatos, canned (Hunt's no salt added) | 15 oz can | 88 |
| tomato paste (no salt added) | one T | 5 |
| tomato sauce (no salt added) | 8 oz | 35 |
| vegetable oil | one T | 0 |
| vinegar, apple cider | one T | 1 |
| vinegar, balsamic | one T | 1 |
| vinegar, rice | one T | 0 |
| vinegar, white | one T | 0 |
| wine, white dry (cabernet sauvignon) | 1/4 C (4 T) | 4 |
| worcestershire sauce | one T | 100 |
| yeast, dry active | 1/4 oz | 5 |
| yogurt, plain (average) | 1/2 C | 60 |
| Meat | ||
| chicken breast | one whole | 138 |
| chicken thigh | one, with skin | 52 |
| chicken, roasted | one C, chopped | 120 |
| chicken | one whole fryer (small) | 488 |
| beef, chuck roast | one lb | 292 |
| beef, ground chuck | one lb | 308 |
| beef, ground round | one lb | 312 |
| beef, ground sirloin | one lb | 320 |
| beef, round steak | one lb | 248 |
| beef, top sirloin steak | one lb | 332 |
| chicken, breasts, skinless, boneless | 2 full or one lb | 276 |
| pork, bacon (Oscar Meyer Lower Sodium Bacon) | one slice, cooked | 85 |
| pork, bacon (Farmland Lower Sodium Bacon) | one slice, cooked | 95 |
| pork chops (average) | one, regular thickness | 90 |
| pork, ground | one lb | 320 |
| pork tenderloin, lean only | one lb | 304 |
| turkey | one C, diced | 99 |
| turkey | one lb | 316 |
| Spices/Herbs - dried | ||
| basil | one T | 1 |
| bay leaf | one | 1 |
| caraway seeds | one t | 1 |
| cayenne (ground red pepper) | one t | 1 |
| celery seed | one t | 3 |
| chili powder, homemade | one t | 1 |
| cinnamon | one t | 1 |
| cloves, ground | one t | 5 |
| coriander, ground | one t | 1 |
| cumin seed | one t | 4 |
| curry powder | one t | 1 |
| dill | one t | 2 |
| ground ginger | one t | 1 |
| garlic powder | one t | 3 |
| mustard | one t | 0 |
| nutmeg | one T | 1 |
| onion powder | one t | 1 |
| oregano | one t | 0 |
| paprika | one t | 1 |
| pepper, black | one t | 1 |
| pumpkin pie spice | one t | 2 |
| rosemary | one t | 1 |
| sage | one t | 1 |
| savory | one t | 0.1 |
| tarragon | one t | 0.1 |
| thyme | one t | 1 |
| turmeric | one t | 1 |
I am not a doctor. All original copyrights apply. No information on this page should be used by any person to affect their medical, legal, educational, social, or psychological treatment in any way. This web site and all its pages, graphics, and content copyright © 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006 Jon C.