Salty Fact - Sneaky Salt in Canned Goods


Mckenzie Ellis

Since processed foods are one of the main sources of sodium in the American diet, choosing low-sodium canned foods can be an effective way to lower your sodium consumption. For a canned food to be low in sodium, it needs to have 140mg of sodium or less per serving.

Look for canned vegetables or beans with the label "no salt added". Typically black beans, corn, pinto beans, diced tomatoes, kidney beans all have a canned low sodium option. If you can’t find “no salt added” opt dry beans or frozen vegetables but always look at the label before as frozen vegetables can be a sneaky source of sodium.⠀

Even if you purchase low-sodium canned foods, rinse them in water before you use them to remove as much extra salt as possible. Food & Culinary Professionals, a dietetic practice group of the Academy of Nutrition and Dietetics, states rinsing beans after you've drained them reduces the sodium content by as much as 41%. Take @kroger “No-Salt Added” black beans are just 10mg per serving instead of @goya black beans whopping 460mg per serving!⠀

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