Baking Chocolate

GENERIC AVERAGE
Baking chocolate, 1 oz (0mg)
White baking chocolate, 1 oz (20mg)
Chips, chocolate, semi-sweet, 1 tbsp (0mg)
Chips, carob, grain sweetened, 1 tbsp (0mg)
Cocoa powder, unsweetened, 2 tbsp (2mg)

LOW SODIUM BRANDS
Most brands within generic average

Baking Mixes − All-purpose

GENERIC AVERAGE
All purpose baking mix, 1/4 cup (368mg)
GF all purpose baking mix, 1/4 cup (400mg)

LOW SODIUM BRANDS (100mg or less)
Carbonaut Low-Carb Baking Mix, 1/4 cup (100mg)

Baking Powder, Baking Soda & Other Rising Agents

GENERIC AVERAGE
Baking powder, 1 tsp, avg (488mg)
Baking soda, 1 tsp, avg (1,259mg)

LOW SODIUM BRANDS
Ener-G Baking Powder, Salt-Free, 1 tsp (0mg)
Ener G Baking Soda, Salt-Free, 1 tsp (0mg)
Hain Featherweight Baking Powder, Salt-Free, 1 tsp (0mg)
Cape Crystal Potassium Bicarbonate, LS, 1 tsp (20mg)

Coating Mixes & Bread Crumbs

GENERIC AVERAGE
Bread Crumbs & Other Breading

Matzo meal, most brands, 1/4 cup (0mg)
Cracker meal, most brands, 1/4 cup (10mg)
Panko crumbs, unseasoned, 1/4 cup (45mg)
Graham cracker crumbs, 1/4 cup (140mg)
Corn flake crumbs, 1/4 cup (160mg)
Bread crumbs, plain, 1/4 cup (270mg)
Panko crumbs, seasoned, 1/4 cup (340mg)
Bread crumbs, seasoned, 1/4 cup (450mg)

Coating & Batter Mixes
Tempura batter mix, 1 oz (150mg)
Seasoned coating mix, 1 tbsp (260mg)
Seafood batter mix, 1/4 cup (790mg)

LOW SODIUM BRANDS
Bread Crumbs & Other Breading
4C
Seasoned, Salt-Free, 1/4 cup (0mg)
Hol-Grain Brown Rice Crumbs, Salt-Free, 1/4 cup (0mg)
Kikkoman Panko Style Breading, 1 oz (15mg)
Kikkoman Panko Japanese Style Crumbs, 1 oz (35mg)
Landau GF Crispy Crumbs, 1 oz (5mg)
Landau GF Flavored Crumbs, 1 oz (5mg)
Landau GF Panko Crumbs, plain, 0.5 oz (10mg)
OrgraN Rice Crispi Breadcrumbs, 1 oz (0mg)

Coating & Batter Mixes
Dynasty GF Tempura Batter Mix (35mg)
Fry Krisp Salt-Free Batter Mix, 1/4 cup (10mg)
Fry Krisp Salt-Free Coating Mix, 1/4 cup (10mg)
Hime Tempura Batter Mix (35mg)
Hol-Grain Onion Ring Batter Mix (0mg)
Louisiana Fish Fry Classic Fry Breading, 2 tsp (0mg)
McCormick Cracker Meal Seafood Fry Mix (5mg)
Zatarain’s Wonderful Fish Fry, 1 tbsp (0mg)

Coconut

GENERIC AVERAGE
Coconut meat, raw, 2 tbsp (2mg)
Coconut, shredded, unsweetened, 0.5 oz (5mg)
Coconut, shredded, sweetened, 0.5 oz (30mg)

LOW SODIUM BRANDS
Most brands within generic average

Cornstarch & Other Thickeners

GENERIC AVERAGE
Cornstarch, 1 tbsp (0mg)
Arrowroot, 1 tbsp (0mg)
Potato starch, 1 tbsp (0mg)
Guar gum, 1 tbsp (2mg)
Xanthan gum, 1 tsp (77mg)

LOW SODIUM BRANDS
Most brands (except xanthan gum) within generic average
Xanthan Gum
Anthony’s GF Premium Xanthan Gum, 1 tsp (0mg)
Food to Live GF Xanthan Gum, 1 tsp (13mg)
Great Value GF Xanthan Gum, 1 tsp (0mg)
It’s Just GF Xanthan Gum Nothing Else!, 1 tsp (10mg)
Judee’s Gluten Free GF Xanthan Gum, 1 tsp (0mg)
Just About Foods GF Xanthan Gum, 1 tsp (0mg)

Eggs − Dried/Powdered

GENERIC AVERAGE
Egg whites, powdered, 1 tbsp (87mg)
Egg substitute, powdered, 1 tbsp (320mg)

LOW SODIUM BRANDS (1 egg equivalent)
Ener-G GF Egg Replacer (5mg)
Neat Egg GF Egg Substitute (0mg)
OrgraN GF No Egg (0mg)
Simple Truth GF Plant-Based Egg Replacer (0mg)
Wilton Meringue Powder Egg White Substitute (15mg)

Fats, Oils & Cooking Sprays

GENERIC AVERAGE
Cooking spray, 1 spray (0mg)
Lard or shortening, 1 tbsp (0mg)
Oil, most varieties, 1 tbsp, avg (0mg)

LOW SODIUM BRANDS
Most brands within generic average

Flavorings & Extracts

GENERIC AVERAGE
Flavorings & extracts, 1 tsp, avg (0mg)

LOW SODIUM BRANDS
Most brands within generic average

Flours & Meals

GENERIC AVERAGE
Flours
All-purpose white flour, 1/4 cup (0mg)
Almond flour, 1/4 cup (0mg)
Rice flour, white, 1/4 cup (0mg)
Rye flour, light or dark, 1/4 cup (0mg)
Soy flour, 1/4 cup (0mg)
Whole wheat flour, 1/4 cup (0mg)
Rice flour, brown, 1/4 cup (5mg)
Potato flour, 1/4 cup (13mg)
Coconut flour, 1/4 cup (18mg)
Self-rising flour, 1/4 cup (360mg)

Meals
Cake meal, 1/4 cup (0mg)
Matzo meal, 1/4 cup (0mg)
Cornmeal, blue, 1/4 cup (0mg)
Cornmeal, white or yellow, 1/4 cup (10mg)
Cornmeal, self-rising, white or yellow, 1/4 cup (470mg)

LOW SODIUM BRANDS
Most brands within generic average

Marshmallows

GENERIC AVERAGE
Marshmallow creme, 2 tbsp (10mg)
Marshmallows, 1 oz (22mg)

LOW SODIUM BRANDS
Most brands within generic average

Milk − Canned/Powdered

GENERIC AVERAGE
Canned
Coconut milk, canned, 1 oz (12mg)
Goat milk, canned, 1 oz (35mg)
Condensed milk, sweetened, canned, 1 oz (35mg)
Evaporated milk, canned, 1 oz (33mg)

Powdered
Coconut milk, powdered, 1 cup prep (0mg)
Goat milk, powdered, 1 cup prep (85mg)
Whole milk, powdered, 1 cup prep (119mg)
Buttermilk, powdered, 1 cup prep (134mg)

LOW SODIUM BRANDS
Canned
Coconut milk – most brands within generic average
Evaporated milk – most brands within generic average
Goat milk – most brands within generic average
Mrs Taste Mrs Leche GF Condensed Milk Alternative, 1 tbsp (0mg)

Powdered
Bernard Ber-No-Lac powdered, 1 cup prep (20mg)
LC Foods GF Sweetened Condensed Milk Mix, 1 cup prep (11mg)

Pie & Pastry Fillings

GENERIC AVERAGE
Pastry Filling
Almond paste, 2 tbsp (3mg)
Marzipan, 2 tbsp (4mg)
Fruit, most, 2 tbsp (10mg)
Poppy seed, 2 tbsp (20mg)
Almond filling, 2 tbsp (30mg)

Pie Filling
Fruit pie fillings, most, 1/3 cup (10mg)
Chocolate pudding/pie filling, regular, 1/6 pkg (88mg)
Chocolate pudding/pie filling, instant, 1/6 pkg (357mg)
Lemon cream pie filling, 1/3 cup (105mg)
Lemon pudding/pie filling, regular, 1/6 pkg (106mg)
Lemon pudding/pie filling, instant, 1/6 pkg (333mg)
Pumpkin pie mix, 1/3 cup (120mg)
Banana cream pudding/pie filling, regular, 1/6 pkg (173mg)
Banana cream pudding/pie filling, instant, 1/6 pkg (375mg)
Mincemeat pie filling, 1/3 cup (220mg)

LOW SODIUM BRANDS (50mg or less)
Pastry Fillings
Most brands within generic average

Pie Fillings
Fruit filling
– most brands within generic average
Lemon or Lemon creme – most brands within generic average
Blake Hill Luxury Fruit Mince Pie Filling (0mg)
Farmers Market
Pumpkin Pie Mix (0mg)
Farmers Market Sweet Potato Puree (35mg)
P.S. Snacks Instant Pudding & Baking Mix Banana Cream (40mg)
P.S. Snacks Instant Pudding & Baking Mix Chocolate (45mg)
P.S. Snacks Instant Pudding & Baking Mix Vanilla Bean (45mg)
Robertson’s Classic Mincemeat, 1 tbsp (5mg)
Tiptree Mincemeat, 1 tbsp (0mg)

Pie Crusts & Shells

GENERIC AVERAGE
Flour pie crust, frozen, 1/8 (92mg)
Cookie crumb shell, chocolate, shelf-stable, 1/8 (114mg)
Graham cracker shell, shelf-stable, 1/8, avg (108mg)
Flour pie crust, refrigerated, unroll, 1/8 (140mg)
Gluten free pie crust, frozen, 1/8 (140mg)
Flour pie crust mix, prep, 1/8 (268mg)

LOW SODIUM BRANDS (50mg or less)
Arnel’s GF All-Purpose Flour/Pie Crust Mix (38mg)
Gefen GF 9″ Pie Crust (10mg)
Haddar Pecan Pie Crust, 6″ (25mg)
Harmony Baking Flours GF Pie Crust (35mg)
Maine Pie Co GF Pie Shells (10mg)
Marie Callender’s Deep Dish Pie Shell (50mg)
Roland Fluted Dessert Shell, 4″ (50mg)

Salt & Salt Substitutes

GENERIC AVERAGE
Salt substitute, 1/4 tsp (0mg)
Seasoned salt, 1/4 tsp (490mg)
Garlic salt, 1/4 tsp (490mg)
Sea salt, 1/4 tsp (570mg)
Table salt, 1/4 tsp (590mg)
Lite table salt, 1/4 tsp (290mg)

LOW SODIUM BRANDS
Salt Substitute – most brands within generic average

Seasonings & Other Spices

GENERIC AVERAGE
Spices, individual, 1/4 tsp, most (0mg)
Chili powder, 1/4 tsp (20mg)
MSG, 1/4 tsp (125mg)
Meat tenderizer, 1/4 tsp (310mg)

LOW SODIUM BRANDS
Anisa’s Secrets SF Seasoning Blend, 1 tbsp (0mg)
Ball’s
Cajun Salt-Free Seasoning, 1 tsp (0mg)
Bell’s Salt-Free Seasoning, 1 tsp (0mg)
Benson’s Gourmet Salt-Free Seasonings, all, 1 tsp (0mg)
Bittersweet Herb Farm Seasonings, all, 1 tbsp (0mg)
Blue Crab Bay Co Salt-Free Seasonings, all, 1 tsp (0mg)
Bolner’s Fiesta Salt-Free Seasonings, all, 1 tsp (0mg)
Bowl & Basket SF Garlic Herb Seasoning, 1 tsp (0mg)
Bragg Sprinkle 24 Herbs & Spices, 1 tsp (0mg)
Chef Paul Prudhomme Magic Salt-Free Seasonings, all, 1 tsp (0mg)
Chef Paul Prudhomme Magic Italian Seasoning, 1 tsp (0mg)
Dash Salt Free, all, 1 tsp (0mg)
Fortner’s Salt Free Seasonings, all, 1 tsp (0mg)
Frontier Co-op Salt Free Seasonings, all, 1 tsp (0mg)
Good & Gather Salt Free Seasonings, all, 1 tsp (0mg)
Great American Spice Co Salt-Free Seasoning, 1 tsp (0mg)
Great American Spice Co Beefeaters Roast Beef Seasoning, 1 tsp (0mg)
Great American Spice Co Bloody Mary Spice Mix, 1 tsp (0mg)
Great American Spice Co Cajun Marinade, 1 tsp (0mg)
Great American Spice Co Dr’s Choice Salt-Free Seasoning, 1 tsp (0mg)
Great American Spice Co North Bay Shrimp & Crab Boil, 1 tsp (0mg)
Great American Spice Co Southwest Chili Mix, No Salt, 1 tsp (0mg)
Hy-Vee No Salt Seasoning, 1 tsp (0mg)
Kinder’s No Salt Seasonings, 1 tsp (0mg)
Kroger Salt Free Garlic & Herb, 1 tsp (0mg)
Maison Louisianne Salt Free Creole Spices, 1 tsp (0mg)
McCormick Salt Free, all, 1 tsp (0mg)
McCormick Perfect Pinch Italian Seasoning, 1 tsp (0mg)
McCormick Hint of Salt Mexican Taco Truck Seasoning, 1 tsp (0mg)
McCormick Hint of Salt Neopolitan Pizza Seasoning, 1 tsp (0mg)
McCormick Hint of Salt Caribbean Jerk Chicken Seasoning, 1 tsp (0mg)
O-My Salt Free Premium Creole Seasoning, 1 tsp (0mg)
River Road Salt Free Seasonings, all, 1 tsp (0mg)
Simply Organic Spice Right All Purpose Salt Free, 1 tsp (0mg)
Spice Classics Italian Seasoning, 1 tsp (0mg)
The Spice Hunter Salt Free Seasonings, all, 1 tsp (0mg)
Spicely Organics, all, 1 tsp (0mg)
Spike Salt-Free Gourmet Seasoning, 1 tsp (0mg)
Sprouts All-Purpose Seasoning, 1 tsp (0mg)
Sylvia’s Salt-Free Secret Seasoning, 1 tsp (0mg)
Tony Chachere No Salt Seasoning Blend, 1 tsp (0mg)
Watkins Salt Free All Purpose Seasoning, 1 tsp (0mg)
Wayzata Bay Spice Co Salt Free Blends, 1 tsp (0mg)

Chili Powder
Bolner’s Fiesta Light Chili Powder NSA, 1 tsp (0mg)
Frontier Co-op
Chili Powder Traditional Salt Free, 1 tsp (0mg)
Savory Spice
Medium Chili Powder Salt Free, 1 tsp (0mg)
Simply Organic Chili Powder, 1 tsp (0mg)
The Spice Hunter Salt Free Chili Powder, 1 tsp (0mg)
Spicely Organic Chili Powder, 1 tsp (0mg)
Sprouts Organic Chili Powder, 1 tsp (0mg)

Rubs & BBQ Seasonings
Ballan Seasoning Blends of Africa, all, 1 tsp (0mg)
Dak’s Steakhouse Rub, BBQueen, Kaboom, or Red Mt Rub, 1 tsp (0mg)
Dak’s Butt Kickin’ Buffalo, Cajun Voodo, or Blackened Grilling Rub, 1 tsp (0mg)
Fat Boy Premium Salt Free Rub, 1 tsp (0mg)
Kinder’s No Salt BBQ Blend, 1 tsp (0mg)
Kingsford Original No Salt All Purpose Seasoning, 1 tsp (0mg)
Longhorn Grill LS Mesquite, 1/4 tsp (5mg)
The Spice Hunter Cowboy BBQ Rub, 1 tsp (0mg)
The Spice Hunter Global Fusion Rubs, all, 1 tsp (0mg)
Spicely Organics Rub, 1 tsp (0mg)
Wayzata Bay Spice Co Tommy’s Blend Salt-Free Grilling, 1 tsp (0mg)
Weber Salt Free Steak, Salt Free Chicken, or Salt Free Burger, 1 tsp (0mg)

Sweeteners

GENERIC AVERAGE
Sugar, granulated, 1 tbsp (0mg)
Sugar, powdered, 1 tbsp (0mg)
Sucralose, 1 tsp (0mg)
Sugar substitute w/aspartame, 1 tsp (0mg)
Agave, 1 tbsp (1mg)
Fructose, 1 tsp (1mg)
Honey, 1/4 cup (1mg)
Sugar, brown, packed, 1 tbsp (4mg)
Sugar substitute w/saccharin, 1 tsp (13mg)
Fruit sweetener, 1 tbsp (15mg)
Molasses, 1 tbsp (25mg)

LOW SODIUM BRANDS
Most brands within generic average

Vinegar

GENERIC AVERAGE
Vinegar, distilled, 1 tbsp (0mg)
Vinegar, cider or red wine, 1 tbsp (1mg)
Vinegar, balsamic, 1 tbsp (4mg)
Vinegar, rice, unseasoned, 1 tbsp (0mg)
Vinegar, rice, seasoned, 1 tbsp (350)

LOW SODIUM BRANDS
Most brands within generic average

Abbreviations used:

GF gluten free
LS low salt
mg milligrams
NSA no salt added

 

oz ounce
prep prepared
tbsp tablespoon
tsp teaspoon