Sodium in Grain Choices Is High

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Written By Judy Doherty, MPS, PCII

We have noticed that many grain foods in the grocery store are very high in sodium. With MyPlate recommending at least 6 one-ounce servings of grains per day, we figure this is very important to be aware of.When looking for food choices, always be sure to compare mg of sodium to calories. This is a quick way to gauge sodium content for the calories provided. Most people consume at or under 2,000 calories per day which is about the cut off for normal people according to the Dietary Guidelines for Americans. Those with hypertension or prehypertension or at risk for hypertension need to keep the amount to 1,500 or less.Grain foods that can be very high in sodium per calorie:• Frozen waffles• Frozen pancakes• Bread• Rolls• Stuffing• Boxed rice mix• Boxed pasta mix• Canned pasta items• Breading• Baked items• Bakery mixes like bread• Many prepared cereals• Tortillas and wraps• CrackersIf an item is whole grain that does not mean it is low in sodium. Different brands can really vary in the sodium amount so it is always best to read the label in this food category. If an item has 5% or less of the daily value for fat and sodium it is a good choice.

Low-sodium grain choices Calories Sodium(mg)
Brown rice, plain 173 3
Pasta, plain 210 0
Oatmeal, plain 150 0
Cream of wheat, plain 120 0
Shredded wheat 102 2
Barley 162 5
High sodium grain choices
Stuffing mix 130 490
Flour tortillas or wraps 100 350
Bread 130 300
Rolls 110 260
Bagels 320 520
Frozen waffles 190 370
Corn flakes 100 200
Crackers 120 180
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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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