If you have ever stopped to really tally the amount of sodium that shakes into your diet, you may have been alarmed! The truth is that most of us take in well over the amount that is recommended. And it is generally not from extra salt sprinkled on at the table. Many foods are teeming with sodium, and some don’t even taste that salty! 

Take ketchup, for example. One tablespoon yields 190 mg of sodium. If we’re looking at a goal of no more than 3,000 mg a day, this can add up fast especially considering the 300-600 mg of sodium coming from the hot dog you are putting it on. So how does this work? Well, Heinz® (and Hunt’s® for that matter) replaces the sodium chloride with potassium chloride. This is the substitution that is found in most sodium-free salt substitutes as well. The result is a sweetness that is a bit more apparent, but definitely still gets the job done. The rest of the ingredients (tomatoes, vinegar, corn syrup, and spices) play the key role in flavor and the result is a condiment that adds the flavor you want without notching up your sodium intake for the day. 

So do what you can to keep your numbers under control. This is an easy start!

Foods are ranked out of 5 stars based on nutrient quality as well as other important parameters of food choice such as convenience and cost. This ranking is the opinion of Registered Dietitian Karen Kelly.