Favorite low calorie foods that are high in sodium.

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  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited September 2019
    lgfrie wrote: »
    Asian sauces are the answer. Soy sauce is just a start, though an excellent one, with 900 mg of sodium per tablespoon. Fish sauce (which is mostly anchovy based) has 1400 mg per tbsp, which is over 50 % more sodium than soy, and is used extensively in Vietnamese, Thai, and related ethnic dishes which are easy to make at home and delicious, such as Vietnamese meatballs or pad se ew beef/chicken/shrimp. Another condiment to consider is Oyster sauce, which has 500 mg sodium per tbsp and is very common in familiar Chinese food -- there are several brands that are much higher in sodium than that 500 mg figure. If you eat Chinese food at all and like it, you already are familiar with the taste of Oyster sauce and like it.

    I am an avid wok/Asian cooking enthusiast who also happens to do all the math each time, and can tell you from personal experience you can easily hit 3,000-4,000 sodium for one serving of food if that's what you want to do. A typical Chinese or Thai stir fry can handle 2 tbsp soy, 1 tbsp Oyster, and a dash of Fish before it even starts to taste "salty", and in fact would taste a little bland with that mix, because people are used to more like 3 tbsp soy, 1 tbsp oyster, and hoisin sauce, which also has salt. Plus, you can add a few tsp of salt to a meat marinade before you even get to the sauces.

    You beat me to it!

    The pad se ew recipe in this cookbook does indeed have soy sauce, fish sauce, AND oyster sauce: https://smile.amazon.com/dp/4889960945/

    I made a "lower sodium" version Tuesday and it was 2,287 mg of sodium for 461 calories.

    As a general rule for this cookbook, I double the protein and the sauces, but to stay low cal, make as written.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited September 2019
    Pricklypineapple422 wrote: »
    I have dysautonomia and need to increase my sodium intake to 5,000 to 7,000 mg a day. I am able to take some salt tablets to help, but they can be hard on the stomach and to get that much sodium I will have to take a ton of the tablets. My goal is to find some foods or drinks that are tasty and not too high in calorie, while also providing some sodium.

    I am trying to consume two powerade zeros a day, they provide 250 mg per bottle. But with those added, I am still only averaging around 2000 mg of sodium a day. I don't love the taste of salt, and the things I do like (chips, popcorn, etc) are all high in calories and junk food, which I would like to avoid. Also, I will eat meat occasionally, but mostly eat vegetarian.

    I am hopeful some of you might have some suggestions of things you like they pack a punch of sodium.

    Thanks!

    Have you tried something like Light Grey Celtic coarse sea salt? I can eat it straight!

    https://smile.amazon.com/Light-Grey-Celtic-coarse-salt/dp/B01EX4UOWM/

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  • scottyaus2732
    scottyaus2732 Posts: 67 Member
    Shellfish

    Some green veggies like silver beet calked something else in other parts of the world.
  • lynn_glenmont
    lynn_glenmont Posts: 10,092 Member
    edited September 2019
    grace173 wrote: »
    Would you believe Tofu is high in sodium. Just found this out now entering it into my food diary.

    That's going to very much depend on how it was processed, added flavors, etc. Most plain tofu is not going to be high in sodium at all -- the opposite, in fact. Are you talking about salted fermented tofu?

    Miso would be a good choice.

    Most canned vegetable juice (like V8) that isn't labeled low sodium packs 300 to 400 mg sodium for well under 50 calories.


    ETA: finished the thread. Count on MFP to be full of people who know plain tofu is low sodium. :)
  • sugarcakes38
    sugarcakes38 Posts: 80 Member
    Pickles❤️ In fact if they didn’t pack so much sodium I’d eat them more often.

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