Click on a category below and you’ll see:

  • GENERIC AVERAGE − This gives you an idea of what the average amount of sodium is in this particular food type and is calculated by averaging the sodium in all brands of this kind. Food types are listed from the least amount of sodium to the highest.
  • LOW SODIUM BRANDS − This is an alphabetical list of brand-named products that are very low in sodium (35mg or less).

You can find additional low-sodium products with 140mg or less in the third edition of our newest book, Pocket Guide To Low Sodium Foods.

Butter, Margarine & Butter-Like Spreads

GENERIC AVERAGE
Butter, unsalted, avg, 1 tbsp (0mg)
Margarine, unsalted, avg, 1 tbsp (0mg)
Ghee (clarified butter), 1 tbsp, avg (0mg)
Butter spray, 2 sprays, avg, 1 tbsp (5mg)
Butter, whipped, 1 tbsp, avg (55mg)
Butter, regular, 1 tbsp, avg (82mg)
Margarine, regular, 1 tbsp, avg (132mg)

LOW SODIUM BRANDS
Downey’s
Honey or Cinnamon Honey Butter, 1 tbsp (10mg)
*Bunge Old World Unsalted Margarine, 1 tbsp (0mg)
Fleischmann’s Unsalted Margarine, 1 tbsp (0mg)
*Golden Delicious Unsalted Margarine, 1 tbsp (0mg)
Smart Balance Unsalted, 1 tbsp (0mg)
*Available from the manufacturer or online restaurant supply sites.

Cheese

GENERIC AVERAGE
Hard Cheeses
Swiss, 1 oz, avg (60mg)
Mozzarella, fresh, 1 oz, avg (85mg)
Gruyere, 1 oz, avg (95mg)
Goat cheese, hard, 1 oz, avg (98mg)
Goat cheese, soft, 1 oz, avg (104mg)
Goat cheese, semisoft, 1 oz, avg (146mg)
Mozzarella, part-skim, low moisture, 1 oz, avg (150mg)
Jack (monterey), 1 oz, avg (152mg)
Queso, Chihuahua, 1 oz, avg (175mg)
Mozzarella, whole milk, 1 oz, avg (178mg)
Muenster, 1 oz, avg (178mg)
Brie, 1 oz, avg (178mg)
Colby/Cheddar, 1 oz, avg (180mg)
Havarti/Tilsit, 1 oz, avg (213mg)
Stilton, 1 oz, avg (220mg)
Limburger, 1 oz, avg (227mg)
Gouda, 1 oz, avg (232mg)
Camembert, 1 oz, avg (239mg)
Provolone, 1 oz, avg (248mg)
Feta, 1 oz, avg (316mg)
Romano, 1 oz, avg (340mg)
American (processed), 1 oz, avg (380mg)
Blue or gorgonzola, 1 oz, avg (390mg)
Asiago, 1 oz, avg (400mg)
Parmesan, 1 oz, avg (454mg)
Roquefort, 1 oz, avg (513mg)

Packaged/Sliced
Swiss, 0.8 oz, avg (43mg)
Monterey jack, 0.8 oz, avg (120mg)
Mozzarella, 0.8 oz, avg (130mg)
Cheddar, 0.8 oz, avg (139mg)
Muenster, 0.8 oz, avg (141mg)
Provolone, 0.8 oz, avg (196mg)
Soy-based, mozzarella or American,1 slice, avg (220mg)
American/Processed, 0.8 oz, avg (226mg)

LOW SODIUM BRANDS
Hard Cheeses
American Heritage
Low Sodium Cheddar (5mg)
Boar’s Head
Natural Swiss, No Salt Added (10mg)
Boar’s Head
Lacey Swiss, Reduced Fat / Sodium (35mg)
Cantare
Fresh Mozzrella, all varieties (20mg)
Cappiello
Marinated Irish Fresh Mozzarella, 1.3 oz (10mg)
Cucina Andolina
Fresh Mozzarella (10mg)
Dietz & Watson
Lacey Swiss (35mg)
Firefly Farms
Mt Top Blue Goat, 1 oz (30mg)
Heluva Good
Reduced Sodium Cheddar Cheddar (25mg)
Hillandale Farms
Swiss, No Salt Added (10mg)
Maggio
Shredded Parmesan, 1 tbsp (35mg)
Miceli’s
Fresh Mozzarella Cheese (5mg)
Mozzarella Co
offers several unsalted/lightly salted goat cheese, mozzarella, queso fresco & queso blanco cheeses
Mozzarella Fresca
Fresh Mozzarella, all non-marinated (25mg)
Parma!
Parmesan seasoning (non-dairy), 1 tbsp (25mg)
Polly-O
Fresh Mozzarella (15mg)
Swissrose
Swiss Cheese (15mg)
Swiss Valley Farms
No Salt Added Swiss (5mg)
Wegmans
No Salt Swiss (10mg)

Packaged/Sliced
Kraft Deli Fresh Swiss, 0.8 oz (35mg)
Lorraine Cheese Deli Sliced Swiss, 0.8 oz (15mg)
Lorraine Cheese Deli Sliced Reduced Fat Swiss, 0.8 oz (35mg)
Sargento Reduced Fat Swiss, 0.8 oz (30mg)

Cottage Cheese & Ricotta

GENERIC AVERAGE
Hoop cheese (dry curd cottage cheese), FF, 1 oz, avg (4mg)
Ricotta cheese, 1/4 cup, avg (52mg)
Ricotta cheese, part skim, 1/4 cup, avg (78mg)
Farmer cheese (dry curd cottage cheese), 1 oz, avg (120mg)
Cottage cheese, large curd, 1/2 cup, avg (390mg)
Cottage cheese, small curd, 1/2 cup, avg (410mg)

LOW SODIUM BRANDS
Calabro Ricotta, FF, 1/4 cup (30mg)
Crowley
LF Cottage Cheese, No Salt Added (75mg)
Friendship
Cottage Cheese, LF, No Salt Added (50mg) Review
Hood
Cottage Cheese, LF, No Salt Added (55mg) Review
Lucerne
Cottage Cheese, No Salt Added (45mg) Review

Cream

GENERIC AVERAGE
Light whipping cream, 1 tbsp, avg (5mg)
Half & half, 1 tbsp, avg (6mg)
Heavy whipping cream,1 tbsp, avg (6mg)
Light cream, 1 tbsp, avg (6mg)
Half & half, fat free, 1 tbsp, avg (22mg)

LOW SODIUM BRANDS
Most brands are within the generic average.

Cream Cheese & Cheese Spreads

GENERIC AVERAGE
Mascarpone, 1 oz, avg (16mg)
Cream cheese, whipped, 1 oz, avg (90mg)
Neufchatel, 1 oz, avg (95mg)
Cream cheese, 1 oz, avg (105mg)
Cream cheese, flavored, 1 oz, avg (120kmg)
Cream cheese, light, 1 oz, avg (140mg)
Cheese spread, cream cheese base, 1 oz, avg (191mg)
Cream cheese, fat free, 1 oz, avg (210mg)
Cheese spread, pasteurized process, american, 1 oz, avg (461mg)

LOW SODIUM BRANDS (75mg or less)
All Seasons Kitchen Plain Cream Cheese (75mg)
Alouette Berries & Cream Sspread, 2 tbsp (60mg)
Alouette Light Garlic & Herbs or Light Cucumber Dill (60mg)
Alouette Spinach Artichoke Spread, 2 tbsp (70mg)
Alta Dena Whipped Plain Cream Chese (65mg)
Breakstone’s Temp Tee Whipped Cream Cheese (65mg)
Cascade Fresh Mediterranean Style Yogurt, 2 tbsp (20mg)
Crystal Farms Whipped Plain Cream Cheese (75mg)
Great Value Strawberry Cream Cheese (70mg)
J&J Whipped or Reduced Fat Whipped Cream Cheese (75mg)
J&J Whipped Vegetable Cream Cheese (75mg)
Lifeway Sweet Kiss Sweet Cheese w/Raisins Spread, 2 tbsp (10mg)
Lifeway Sweet Kiss Plain, Apple, or Peach Sweet Cheese (10mg)
Lifeway Sweet Kiss Choc Choc Chip Cheese Spread, 2 tbsp (50mg)
Lucerne Whipped Mixed Berry Flavor (50mg)
Lucerne Whipped Plain Cream Cheese (65mg)
Morning Select Whipped Cream Cheese (60mg)
Mozzarella Co offers an unsalted and lightly salted cream cheese
Nancy’s Cultured or Organic Cultured Cream Cheese (35mg)
Norman’s 1/2% Creamy White Soft Cheese (15mg)
Norman’s 5% Creamy White Soft Cheese (75mg)
Philadelphia Whipped Mixed Berry or Cinnamon ‘n Brown Sugar (55mg)
Private Harvest Asiago Cheese Bread Spread, 2 tbsp (35mg)
Richfood Whipped Plain Cream Cheese (65mg)
Rising Sun Farms Cranberry Orange Cheese Torta, 2 tbsp (55mg)
Rising Sun Farms Marionberry Cheese Torta, 2 tbsp (60mg)
Rising Sun Farms Key Lime w/Cranberries Torta, 2 tbsp (65mg)
Rising Sun Farms Curry Cheese Torta, 2 tbsp (65mg)
Rising Sun Farms Cheese DipnSpread NW Strawberry, 2 tbsp (70mg

Eggs & Egg Substitutes

GENERIC AVERAGE
Egg yolk, large, 1, avg (8mg)
Egg white, large, 1, avg (55mg)
Egg, large, 1 avg (70mg)

LOW SODIUM BRANDS
Most brands are within the generic average.

Milk Products

GENERIC AVERAGE
Milk Products
Light whipping cream, 1 tbsp, avg (5mg)
Half & half, 1 tbsp, avg (6mg)
Heavy whipping cream,1 tbsp, avg (6mg)
Light cream, 1 tbsp, avg (6mg)
Half & half, fat free, 1 tbsp, avg (22mg)
Milk, whole, 8 fl oz, avg (98mg)
Milk, 1%, 8 fl oz, avg (107mg)
Milk, non fat, 8 fl oz, avg (125mg)
Goat milk, 8 fl oz, avg (122mg)
Milk, chocolate, 8 fl oz, avg (153mg)
Buttermilk, low fat, 8 fl oz, avg (257mg)

Milk Alternatives
Rice milk, refrig, plain, 8 fl oz, avg (80mg)
Rice milk, shelf-stable, plain, 8 fl oz, avg (100mg)
Soy milk, refrig, vanilla, 8 fl oz, avg (95mg)
Soy milk, refrig, plain, 8 fl oz, avg (120mg)
Soy milk, shelf-stable, plain, 8 fl oz, avg (125mg)
Almond milk, shelf-stable, plain, 8 fl oz, avg (150mg)

LOW SODIUM BRANDS
Milk Products
Most brands are within the generic average.

Milk alternatives
Eden Soy Unsweetened, 8 fl oz (5mg)
Hemp Dream
Original or Vanilla, 8 fl oz (5mg)
Kidz Dream
Smoothie Orange Cream, 8 fl oz (30mg)
Kidz Dream
Smoothie Berry Blast, 8 fl oz (35mg)
Oat Dream
Original or Maple Brown Sugar, 8 fl oz (20mg)
Rice Dream
Horchata, 8 fl oz (5mg)
Westsoy
Soy Drink, Plain, Unsweetened, 8 fl oz (30mg)
Westsoy
Soy Drink, Vanilla, Unsweetened, 8 fl oz (30mg)
Westsoy
Unsweetened, Chocolate, 8 fl oz (30mg)
Westsoy
Unsweetened, Vanilla, 8 fl oz (30mg)
Westsoy
Unsweetened, Almond, 8 fl oz (30mg)
Westsoy
Organic, Unsweetened, Original, 8 fl oz (30mg)

Sour Cream

GENERIC AVERAGE
Sour cream, 2 tbsp, most brands (16mg)
Sour cream, reduced fat, 2 tbsp, most brands (21mg)
Imitation sour cream, 2 tbsp, most brands (31mg)

LOW SODIUM BRANDS
Most brands are within the generic average.

Yogurt & Non-Dairy Substitutes

GENERIC AVERAGE
Yogurt, greek, plain, fat free, avg (60mg)
Yogurt, fruit w/artificial sweetener, low fat, avg (99mg)
Yogurt, vanilla, low fat, 6 oz, avg (105mg)
Yogurt, plain, 6 oz, avg (125mg)
Yogurt, fruit, low fat, 6 oz, avg (125mg)

Yogurt & Non-Dairy Drinks
Fruit flavored yogurt drink, 10 oz, avg (150mg)

LOW SODIUM BRANDS (50mg or less)
Breyers Smooth & Creamy, 4 oz, all varieties (50mg)
Chobani Champions Veryberry, 4 oz (40mg)
Chobani Champions Honeynana, 4 oz (40mg)
Dannon Greek, Honey, 5.3 oz (50mg)
Dannon Greek, Plain, 5.3 oz (50mg)
Dannon Greek, Blueberry, 5.3 oz (50mg)
Dannon Greek, Vanilla, 5.3 oz (50mg)
Fage Total, all varieties, 5.3 oz (35mg)
Fage Total 2%, all varieties, 5.3 oz (40mg)
Fage Total 0% Blueberry Acai, 5.3 oz (45mg)
Fage Total 0% Mango Guanabana, 5.3 oz (45mg)
Fage Total 0% Cherry Pomegranate, 5.3 oz (50mg)
Fage Total 0% Honey, 5.3 oz (50mg)
Fage Total 0% Strawberry Goji, 5.3 oz (50mg)
Norman’s NF Blueberry Creamy (50mg)
Stonyfield Farm Oikos Greek Yogurt, Honey, 5.3 oz (50mg)

Non-Dairy Alternatives
Nancy’s
Cultured Soy, all flavors, 6 oz (20mg)
Silk Live!
Soy Yogurt, all flavors, 6 oz (25mg)
Stonyfield Farm
O’Soy Smooth/Creamy, Choc, 6 oz (30mg)
Stonyfield Farm
Fruit at the Bottom, Blueberry, 6 oz (30mg)
WholeSoy & Co
Lemon, 6 oz (15mg)
WholeSoy & Co
Peach, 6 oz (20mg)
WholeSoy & Co
Strawberry, 6 oz (20mg)
WholeSoy & Co
Cherry, 6 oz (20mg)
WholeSoy & Co
Strawberry/Banana, 6 oz (20mg)
WholeSoy & Co
Plain, 6 oz (25mg)
WholeSoy & Co
Vanilla, 6 oz (25mg)
WholeSoy & Co
Raspberry, 6 oz (25mg)
WholeSoy & Co
Apple Mango, 6 oz (25mg)
WholeSoy & Co
Blueberry, 6 oz (25mg)

Yogurt & Non-Dairy Drinks
Bolthouse Farms Fruit Smoothies, Blue Goodness, 8 fl oz (5mg)
Bolthouse Farms Fruit Smoothies, Strawberry Banana, 8 fl oz (10mg)
Bolthouse Farms Fruit Smoothies, C-Boosto, 8 fl oz (15mg)
Bolthouse Farms Fruit Smoothies, Amazing Mango, 8 fl oz (15mg)
Bolthouse Farms Fruit Smoothies, Berry Boost, 8 fl oz (20mg)
Bolthouse Farms Fruit Smoothies, Green Goodness, 8 fl oz (25mg)
Dannon Light ‘n Fit Smoothie, Strawberry, 7 oz (35mg)
Yoplait Smoothie, all (frozen), 8 fl oz (20mg)

Abbreviations used:

avg average
ff fat free
mg milligrams
oz ounce

 

prep prepared
tbsp tablespoon
tsp teaspoon