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Vegetables High in Sodium

Article by Diet Bites

Commercially Prepared Foods Mined With Salt

It's important to keep in mind that natural foods always make your best choice - not only in regards to a trimmer shape, but also for overall health.

Refined and commercially prepared foods tend to overuse salt for flavoring purposes - and it's about the cheapest seasoning. It's also readily available.

If you must purchase canned, dried or frozen varieties of vegetables, we recommend that you opt for the reduced-sodium varieties.


Vegetables Highest in Sodium Content

Our data chart posted below for your quick reference contains the amounts of milligrams contains in many vegetables.

Commercially Refined Varieties of Vegetables

The vegetables which are highest in salt are: Sauerkraut [pickled cabbage], pickled beets, pickled peppers such as jalapeno, pickled cucumbers, canned tomato products [although botanically speaking, the tomato is a fruit], baked beans, potato salad, soups prepared with vegetables, canned lima beans, cream-style corn, canned spinach, canned mushrooms, canned kidney beans.

In fact, all canned vegetables are going to be significant in sodium content unlessthe label states they are 'low sodium'.

Natural Vegetables, Salt Content

All are minimal. Our data has been rounded off. Natural, raw vegetables highest in sodium include:

100 Milligrams:

1 cup of chopped Celery.

70 Milligrams:

1 cup of Savoy Cabbage or Red Cabbage.

50 Milligrams:

Sweet Potato per 1 medium size potato, 1 cup of Lima Beans, 1 regular Carrot.

30 Milligrams:

1 cup of Cauliflower or Broccoli.

25 Milligrams:

1 cup of Spinach, 2 Tablespoons of Seaweed.

15 Milligrams:

1 cup of Spring Onions or Scallions, 1 cup of Green Leaf Lettuce, 1 cup of Raw Green Cabbage.

10 Milligrams:

1 cup of Endive, 1 Spear of Broccoli, 1 cup of Tomato, 1 head of Butterhead, Boston or Bibb Lettuce, 1 leaf of Spinach.

5 Milligrams - 1 cup of the following vegetables

Onion, Mung Beans, Jerusalem Artichoke, Red Peppers, White Mushrooms. 1 Tomato, 1 Cucumber with the peeling, 1 red hot Chili Pepper, 1 floret of Cauliflower or Broccoli, 1 Sweet Green Pepper.

2 Milligrams -  1 cup of the following raw vegetables:

Summer Squash, Cucumber with the peeling, Alfalfa sprouts,

1 Milligram

1 Radish, 1 Tablespoon of Shallots, 1 slice of Tomato, 1 Cherry Tomato, 1 clove of Garlic.

0 Milligrams of Sodium

1 Tomatillo of medium size, 1 ring of Sweet Green Pepper, 1 Tablespoon of Chives, 1 cup of Navy Beans [boiled without salt]

Natural Foods to Canned Food Comparison

Let's view an example of natural raw spinach compared to canned spinach.

One cup contains 24 milligrams of salt while one cup of commercially prepared spinach contains nearly 700 milligrams. This is about one-third of the daily requirement based on the standard 2000 daily diet needs.

As we can readily see, even natural foods contain some salt content, but in comparison to highly refined and processed foods, the amount is quite negligent.

Health Notes, the More Refined the Food, the More Sodium It Contains

The more refined the end-product - as well as the more ingredients that are added to the recipe, the more likely the sodium content will increase.

Let's take a look at onions.

In their natural state, 100 grams contains 4 milligrams of salt.

In their battered and baked state as commonly sold at the market, 100 grams contains 246 milligrams of salt.

In their battered and fried state as served at fast-food restaurants, 100 grams contains 776 milligrams of salt. We used Burger King [BK] as our example.

Solid Vegetables, Salt Content

Based on Milligrams & 1 Cup Unless Stated Otherwise

Lima Beans, large - canned variety


Cream Style Corn


Canned Spinach




Dill Pickle (one pickled cucumber)


Hearts of Palm, one piece


Beets, boiled


Spinach, cooked - no salt added


English Peas, Frozen


Chinese Cabbage, boiled


Iceberg Lettuce, one head


Sweet Potato, one


Carrot, one


Dandelion Greens


Turnip Greens, boiled


Carrot , raw


Cauliflower - raw, 1 cup


Broccoli - raw, 1 cup



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