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What You must Know about Sodium

Sodium is existing naturally or as included salt in numerous foods. Too lot sodium in her diet have the right to have unhealthy consequences, so that is a great idea to store track of how much you take it in. However, a common misconception is the if you happen on the salt shaker, you have done enough. The truth is, even with your salt shaker firmly put away in the cupboard, it is most likely you consume much more sodium than your body needs.

The 2010 diet Guidelines for Americans, a joint initiative prepared through the U.S. Department of agriculture (USDA) and the U.S. Department of Health and also Human solutions (HHS), introduce reducing the quantity of sodium in her diet to around 2,300 milligrams every day – i m sorry is the quantity in one teaspoon of salt. However, simply 1,500 milligrams salt per work (¾ teaspoon salt) is recommended for adults over period 51, African-Americans and also those v a history of high blood pressure, chronic kidney condition and diabetes.

What go this mean to your day-to-day food choices? Angie Pellett, RD, LD, clinical dietitian at Winneshiek Medical facility says, “You deserve to keep track of the amount of sodium in your diet by analysis food labels. All foods have nutrition info printed ~ above the packaging and simply adding your salt intake per serving can offer you a an excellent idea of the quantity of salt you take it in every day.” Pellett adds, “Many healthy foods, such together low-fat cottage cheese and also bread contain sodium. The Guidelines do not suggest you remove these foods from her diet, simply be mindful of just how your sodium intake is adding up.”

Pellett offers examples of nutritious foods with measurable organic sodium and included sodium in the kind of salt:

string cheese (1 stick) – 180-230 mg (natural and added sodium)fat-free milk (1 cup) – 120 mg (all naturally occurring sodium)whole wheat bread (1 slice) – 150-200 mg (added sodium)

Pellett additionally reminds us that processed foodstuffs have far-ranging sodium levels because of the salt the is added to the product:

condensed crate soup (1 serving no 1 can) – 7 ¼ ounces – 800 mgmicrowavable meals (1 meal) – 390-1020 mgpretzels (1 serving) – 2 ounces – 910 mg

“Sodium is an important part of our diets,” states Pellett. “We simply need to be cautious of amounts. Too lot sodium can contribute to high blood pressure, diabetes complications and other chronic diseases.” She says the adhering to tips to assist curb your everyday sodium intake:

Prepare food using little salt or fewer high-sodium ingredients. Because that example, skip using salt in food preparation pasta, rice, cereals and also vegetables.Taste food before salting it. Lightly salt food just as needed, no as a habit.Eat new fruits and vegetables i beg your pardon are naturally low in sodium.Use herbs, spice rubs and also fruit juices in food preparation in location of salt.Check food brand comparing favor items and also choose reduced sodium foods. Also watch for terms favor “low sodium” and also “no added salt.”Eat fresh, skinny meats, poultry, fish, dry and fresh beans and also peas, unsalted nuts and also eggs, every one of which contain much less sodium.