Click on a category below and you’ll see:
- GENERIC AVERAGE − this amount is calculated by averaging the sodium in all brands of this food type.
- LOW SODIUM BRANDS − products are listed alphabetically and are very low in sodium (35mg or less) unless indicated.
Find more low-sodium products with 140mg or less in the Pocket Guide To Low Sodium Foods.
Cereal
GENERIC AVERAGE
Cold cereal
Puffed rice cereals, 1 cup (0mg)
Puffed wheat cereals, 1 cup (0mg)
Shredded wheat, 2 biscuits (1mg)
Frosted shredded mini squares, 1 cup (5mg)
Muesli, 2/3 cup (15mg)
Granola w/honey, nuts & raisins, 1/2 cup (35mg)
Corn flakes, 1 cup (170mg)
Frosted flakes, 1 cup (190mg)
Corn squares, 1 cup (220mg)
Rice crispy, 1 cup (240mg)
Oats with honey and nuts, 1 cup (280mg)
Bran flakes w/raisins, 1 cup (300mg)
Hot Cereal
Wheat cereal, regular, cooked, 1 cup (0mg)
Oat cereal, regular or quick cooked, 1 cup (mg)
Grits, regular or quick cooked, 1 cup (5mg)
Farina, cooked, 1 cup (43mg)
Oat cereal, instant, flavored, 1 pkt (180mg)*
*NOTE: Instant averages more than 180mg sodium per serving; quick-cooking has less than 10mg.
LOW SODIUM BRANDS
Cold Cereal
Puffed rice or puffed wheat – most brands within generic average
Shredded wheat and frosted mini squares – most brands within generic average
Muesli and granola – most brands within generic average
Arrowhead Mills Organic Amaranth Flakes (0mg)
Food for Life Crunchy Cereal LS, 1/2 cup (0mg)
Forager Project GF Grain-Free Os Chocolate, 1 cup (5mg)
Living Intentions Cacao Crunch, 1/4 cup (19mg)
Living Intentions Blueberry Blast, 3/4 cup (25mg)
Malt-O-Meal Frosted Mini Spooners, all (5mg)
Mom’s Best Naturals Sweetened Wheatfuls, 1 cup (5mg)
Mom’s Best Blueberry Wheatfuls, 1 cup (5mg)
Mom’s Best Toasted Wheatfuls, 1 cup (10mg)
Seven Sundays GF Real Berry Sunflower Cereal (5mg)
Seven Sundays GF Cocoa Sunflower Cereal (30mg)
Seven Sundays GF Simply Honey Oat Protein Cereal (35mg)
Spencer’s Fruity O’s, 3/4 cup (35mg)
Hot Cereal (1 serving)
Regular or quick-cooked oatmeal – most brands within generic average
Bakery on Main GF Instant Unsweetened (0mg)
Bakery on Main GF Instant Cranberry Apple Almond (0mg)
Bakery on Main GF Instant Oats & Ancient Grains (0mg)
Bakery on Main GF Instant Walnut Banana (0mg)
Good & Gather Organic Plain Instant Oatmeal (0mg)
Hy-Vee Original Instant Oatmeal (0mg)
Nature’s Path GF Homestyle Instant Oatmeal (0mg)
Nature’s Path Oi’a GF Oatmeal Superseeds & Grains (0mg)
Nature’s Path Oi’a GF Oatmeal Cinnamon Pumpkin Seed (0mg)
Nature’s Path Oi’a GF Oatmeal Creamy Coconut (0mg)
Nature’s Path Original Instant Oatmeal (0mg)
Nature’s Promise Organic Instant Oatmeal Original (0mg)
O Organics Original Organic Instant Cereal (0mg)
Quaker’s GF Instant Oatmeal Original (0mg)
Wegmans Organic Instant Just Oats (0mg)
Cereal & Breakfast Bars
Also see SNACK FOODS – Diet, Energy & Snack Bars
GENERIC AVERAGE
Cereal or granola bar, fruits & nuts, 1.5 oz (18mg)
Granola bar, soft, chocolate coated, 1 oz bar (56mg)
Granola bar, oats, fruit & nuts, 1 oz bar (71mg)
Granola bar, hard, peanut butter, 1 oz bar (80mg)
Granola bar, soft, chocolate chip, 1 oz bar (98mg)
Granola bar, soft, peanut butter, 1 oz bar, avg (115mg)
Breakfast cookie, oatmeal & raisin, 1.7 oz, avg (176mg)
LOW SODIUM BRANDS
365 Whole Foods Organic Chocolate Chip Chewy Granola Bar (10mg)
365 Whole Foods Organic Peanut Butter Chocolate Chip Chewy Granola Bar (10mg)
Annie’s GF Chewy Granola Oatmeal Cookie (10mg)
Annie’s Organic Dipped Granola Bar Caramel (30mg)
Annie’s Organic Dipped Granola Bar Chocolate Chip (35mg)
Healthy Crunch GF Double Chocolate Granola Bar (35mg)
Healthy Crunch GF Berry Granola Bar (35mg)
Healthy Crunch GF Chocolate Banana Granola Bar (35mg)
Healthy Crunch GF Apple Cinnamon Granola Bar (35mg)
H-E-B Organics Chocolate Chip Chewy Granola Bar (10mg)
Junkless Chewy Granola Bars Chocolate Chip (0mg)
Junkless Chewy Granola Bars 100% Real Strawberry (20mg)
Junkless Chewy Granola Bars Cinnamon Roll (20mg)
Kind Cereal Bar Chocolate with Almonds (15mg)
Kind Cereal Bar Honey Nut with Almonds (20mg)
Kind Cereal Bar Cinnamon with Almonds (20mg)
Kind Breakfast Blueberry Almond, 2 bars (20mg)
Kind Breakfast Honey Oats, 2 bars (35mg)
Kirkland Signature Soft Chewy Granola Bars (35mg)
Made Good GF Granola Bars Mixed Berry (10mg)
Made Good GF Granola Bars Chocolate Banana (10mg)
Made Good GF Granola Bars Chocolate Chip (10mg)
Made Good GF Granola Cookies & Cream (30mg)
Donuts & Fritters
GENERIC AVERAGE
Cake donut, chocolate-coated, medium, 1.5 oz (140mg)
French cruller, glazed, 1.5 oz (141mg)
Cake donut, plain/glazed, medium, 1.5 oz (181mg)
Yeast donut, glazed, medium, 1.5 oz (205mg)
Yeast donut, cream-filled, 3 oz (263mg)
Yeast donut, jelly-filled, 3 oz (387mg)
Fritter, apple, 4.2 oz (460mg)
LOW SODIUM BRANDS (80mg or less)
Chatila’s Bakery Lemon with Lemon Cream (20mg)
Chatila’s Bakery Vanilla with Vanilla Cream (20mg)
Chatila’s Bakery Pumpkin (20mg)
Chatila’s Bakery Chocolate with Chocolate Cream (20mg)
Chatila’s Bakery Chocolate with Vanilla Cream (20mg)
Chatila’s Bakery Vanilla with Chocolate Cream (25mg)
Elite Sweets The Elite Donut Maple (80mg)
Elite Sweets The Elite Donut Cinnamon (80mg)
Elite Sweets The Elite Donut Birthday Cake (80mg)
Mixes
Gluten Free Heaven GF Donut Mix (65mg)
Mom’s Place GF Mini Cinnamon Sugar Donut Mix (65mg)
Mom’s Place GF Mini Pumpkin Donut Mix (65mg)
Mom’s Place GF Mini Vanilla Donut Mix (65mg)
Mom’s Place GF Mini Chocolate Donut Mix (75mg)
Mom’s Place GF Mini Boston Cream Donut Mix (80mg)
No Sugar Aloud GF Low Card Snickerdoonut Mix (35mg)
Pancakes, Waffles & French Toast
GENERIC AVERAGE
Pancake, plain, frozen, 2 (378mg)
Pancake or waffle mix, plain, 1/3 cup (562mg)
Waffle, plain, frozen, 2 (446mg)
Potato pancake, med, 2.6 oz (566mg)
French toast, ready-to-eat, 2 slices (584mg)
LOW SODIUM BRANDS (140mg or less)
Feel Good Foods Banana Pancake Bites (65mg)
Feel Good Foods Wildberry Pancake Bites (125mg)
Feel Good Foods Buttermilk Pancake Bites (130mg)
Good Food Made Simple Banana Pancake Puffs, 6 (130mg)
Simple Truth All American Omelet Bites, 4 (115mg)
Pancake & Waffle Syrup
GENERIC AVERAGE
Fruit syrup, 1/4 cup (0mg)
Maple syrup, 1/4 cup (10mg)
Pancake syrup, 1/4 cup (110mg)
Pancake syrup, sugar-free, 1/4 cup (252mg)
LOW SODIUM BRANDS (75mg or less)
Fruit syrup – most brands within generic average
Maple syrup – most brands within generic average
Ginger People Organic Ginger Syrup, 1/4 cup (10mg)
Griffin’s Pancake Syrup, 1/4 cup (60mg)
Hy-Vee Original Syrup, 1/4 cup (70mg)
Pearl Milling Co Original Syrup, 1/4 cup (60mg)
Pearl Milling Co Country Rich, 1/4 cup (70mg)
Wholesome GF Organic Pancake Syrup Lite, 1/4 cup (0mg)
Wholesome GF Organic Pancake Syrup, 1/4 cup (4mg)
Sugar Free Syrup
Birch Benders Keto Syrup, all flavors, 1/4 cup (40mg)
Livlo Syrlo Classic Maple Syrup, 1/4 cup (0mg)
Pyure Organic Maple Flavored Syrup, 1/4 cup (0mg)
RxSugar Organic Maple Flavored Syrup, 1/4 cup (0mg)
Walden Farms Blueberry Syrup Sugar Free, 1/4 cup (70mg)
Wholesome Yum Keto Maple Syrup, 1/4 cup (0mg)
Pastries & Other Breakfast Sweets
GENERIC AVERAGE
Strudel, apple, 1 oz (38mg)
Eclair/Cream puff, custard filled, 1 oz (75mg)
Sweet roll, cinnamon with raisins, 1 oz (86mg)
Coffeecake, creme-filled with chocolate frosting, 1 oz (92mg)
Danish pastry, fruit, 1 oz (100mg)
Cinnamon roll with frosting, 1 oz (217mg)
LOW SODIUM BRANDS
Bakery Fresh Goodness Apple Strudel Bites (30mg)
Bakery Fresh Goodness Cherry Strudel Bites (35mg)
Chatila’s Bakery Coconut Truffle Sugar Free (0mg)
Chatila’s Bakery GF Chocolate Etolie Sugar Free (15mg)
Chatila’s Bakery Sugar Free Mini Eclair (25mg)
Chatila’s Bakery Sugar Free Peanut Butter Etolie (30mg)
Delizza Double Chocolate Mini Eclairs, 5 (30mg)
Kontos Mediterranean Nut Rolls (30mg)
Sprouts Raspberry Strudel Bites (35mg)
Sprouts Apple Strudel Bites (35mg)
Taste of Inspirations Tiramisu, 1/6 (35mg)
Toaster Foods
GENERIC AVERAGE
Toaster pastry, fruit, frosted, 2 (330mg)
Toaster pastry, cinnamon, 2 (360mg)
LOW SODIUM BRANDS (125mg or less)
Katz GF Toaster Pastry Strawberry (105mg)
Katz GF Toaster Pastry Cinnamon (105mg)
Kellog’s Special K Strawberry Pastry Crisps (80mg)
Kellog’s Special K Blueberry Pastry Crisps (80mg)
Kellog’s Special K Brown Sugar Cinnamon Pastry Crisps (80mg)
Nature’s Path Frosted Buncha Blueberries (125mg)
Nature’s Path Frosted Pumpkin Pie (125mg)
Nature’s Path Frosted MmMaple Brown Sugar (125mg)
Abbreviations used:
| GF | gluten free |
| LS | low salt |
| mg | milligrams |
| NSA | no salt added |
| oz | ounce |
| prep | prepared |
| tbsp | tablespoon |
| tsp | teaspoon |