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Sodium in Vegetables

Article by Diet Bites


Lots to Love About Vegetables While Dieting

There are so many healthy benefits where foods pulled straight from Father Earth are concerned. Both natural vegetables and fruit are exceptionally low in salt content.

For example, the following vegetables contain only one milligram: summer squash, sprouts, eggplant, peppers of all types, and shallots.

Those containing the highest amounts include those that have hit the cooking pan, pot, oven or grill and to which salt has been added.

We have posted our data chart for vegetables below along with their milligram content - for your quick reference.

Recipe for Root-Roasted Vegetables, Extra Low in Caloric Values

Did you know that even foods that are natural sources contain oils? In other words, fats - although minimal. And when those fats are sweated out by hitting a source of heat, they can add all sorts of wonderful flavors - as well as texture.

If you like a caramelized texture to your vegetables, the way to achieve such is to roast them inside the oven. You'll need to cook on low heat so that the caramelization takes place rather than scorching or burning of the food.

To prepare this recipe, you can use your favorite roots or the following:

Potatoes, peeled and cubed
Turnips, peeled and cubed
Carrots, baby or whole
Onions, any type
Bell Peppers, any variety
Mushrooms, the large buttons work best

The onions and bell peppers act wonderfully well in seasoning the other vegetables. You can also add salt, cracked black pepper and other favorite seasonings to the selections.

Begin by washing, peeling and cubing or slicing the vegetables. Leave the mushrooms whole.

Using extra virgin olive oil, brush a thin coat onto the vegetables after adding the salt and pepper - and other seasonings. Place onto a pan and pop into a 325 degree oven until they are tender.

Sodium in Vegetables

VEGETABLE

SERVING SIZE & PREPARATION

SODIUM MILLIGRAMS

Alfalfa Sprouts

1/2 cup, raw

1

Amaranth Leaves

1/2 cup, boiled

14

Artichoke Hearts

1/2 cup, boiled

80

Asparagus

1/2 cup, boiled

4

Bamboo Shoots

1/2 cup, sliced & drained

9

Beets

1/2 cup, sliced & boiled

42

Broccoli

1/2 cup, chopped & boiled

20

Brussels Sprouts

1/2 cup, boiled

16

Cabbage

1/2 cup, boiled

5

Sodium in Carrots

 1 raw, steamed, boiled, stir-fry

25

Cassava (Tapioca)

3 1/2 ounces, raw

8

Cauliflower

3 florets, raw

8

Celeriac

3 1/2 ounces, boiled

61

Celery

1/2 cup raw

52

Sodium in Chicory

1/2 cup raw

41

Chives

1 Tablespoon raw

trace

Corn

1 ear

13

Cucumber

1/2 raw

3

Eggplant

1/2 cup, popular in Mediterranean dishes

1

Endive

1/2 cup raw

6

Garden Cress (Field Cress)

1/2 cup raw

4

Garlic

1 clove raw

trace

Ginger Root

1 Tablespoon raw

1

Greens (Beet, Collard, Dandelion)

1/2 cup raw

174

Kale

1/2 cup boiled, serve with fennel seeds

29

Kelp

1 ounce raw, sushi wrapper, tea

65

Kohlrabi

1/2 cup, boiled

17

Lamb's Quarters

1/2 cup, boiled

26

Laver

1 ounce raw, sushi wrapper, snack

13

Leeks

1/2 cup boiled

5

Romaine Lettuce

1 cup raw

4

Butterhead Lettuce

1 cup raw

2

Iceberg Lettuce

1 cup raw

12

Looseleaf Lettuce

1 cup raw

5

Mushrooms

1/2 cup

2

Okra

1/2 cup

4

Onions

1/2 cup

2

Parsley

1/2 cup

12

Parsnips

1/2 cup

8

Peppers (Chili, Bell, Banana)

1/2 cup

1

Potato

1 small 7 ounce

16

Radish

1/2 cup, raw

14

Rhubarb

1 cup, raw

5

Rutabagas

1/2 cup, mash like potatoes

15

Salsify

1/2 cup boiled

11

Scallions

1/2 cup raw

8

Shallots

1 Tablespoon raw

1

Spinach

1/2 cup

63

Squash (Acorn)

1/2 cup

4

Squash (Butternut)

1/2 cup

4

Squash (Straightneck, Crooneck)

1/2 cup

1

Squash (Hubbard)

1/2 cup

8

Squash (Spaghetti)

1 cup

28

Squash (Zucchini)

1/2 cup

3

Sweet Potato

1-4 ounce

11

Swiss Chard

1/2 cup

158

Tomato

1-4 ounce

11

Turnips

1/2 cup boiled

39

Wakame

1 ounce raw

244

Water Chestnuts

1/2 cup

6

Watercress

1/2 cup raw

7

Yams

1/2 cup

5

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