The Ultimate Guide to Low Sodium Condiments!

A review of your favorite condiments and where you can find the best low sodium versions.

Are you feeling frustrated with dietary restrictions?

You are not alone!!!

I often hear people with heart failure complain that their meals are tasteless and they don’t know what to eat. As a result, many have lost their enjoyment of food. 

Condiments are a great way to add flavor to an otherwise bland meal.  And some foods like french fries are automatically associated with our favorite condiment–ketchup!  But condiments can seem off limits as many are super high in sodium, leading people to avoid them and eat bland meals that feel unsatisfying.

You are not sentenced to a lifetime of boring meals and don’t have to feel like you are missing out. With careful attention to labels and portions, you can still use condiments. And sodium free versions of nearly every condiment exist!

Best of all they are easier to obtain than ever with online ordering!  

I did the research for you and summarized it in this post.

For those new to a low sodium diet, keep in mind that you may not immediately love these low sodium versions.  Think about it… 

• You have been conditioned over many years to enjoy salty tastes.

• Your taste buds will take a few weeks to adjust.

YOU WILL ADAPT. I PROMISE!

And many people find they enjoy meals more once they kick the salt habit.  That’s because salt can really overpower foods, masking the subtle natural flavors. Omitting salt encourages creativity, the use of spices, and interesting food combinations.

Old habits die hard and it’s normal to struggle a bit in the beginning. If you are having trouble making the switch, just mix one tablespoon of the regular condiment with two tablespoons of the low sodium variety until you get used to a less salty taste.

Ketchup

Ahh, ketchup.  When I was a kid, I put ketchup on everything. It turns out that ketchup has a lot of sodium, with the most popular varieties supplying 150-250 mg per tablespoon! 

The more expensive, gourmet ketchups have a bit less sodium–about 80-120mg per tablespoon.  But this is still more than you need in a condiment. So I don’t know about you, but I use a whole lot more than one tablespoon! Luckily, low sodium ketchup is delicious, as you can taste the natural sweetness of the tomatoes.  

Major brands and many store brands have low sodium ketchup varieties. They are inexpensive and readily available.  I found one gourmet brand, Dr. Smood, with only 40mg per tablespoon. Here is a chart to give you an idea of what’s available

Serving Size:  1 Tablespoon (13g)

Mustard

I love mustard.  And since it’s low sugar and low calorie, people like to really load up their sandwiches.  That means 1-2 tablespoons, not teaspoons, as the serving size suggests.  I have four different kinds of mustard in my fridge, so I just flipped them over and checked the label. Here is what I found:

Serving Size: 1 Teaspoon 5g (not Tablespoon!)  

Spicy and Yellow–all brands 50-80mg per teaspoon (Note the minimal serving size!)

Dijon Mustards 65-115mg per teaspoon

Honey Mustard 35-65mg per teaspoon (but…you’ve traded salt for sugar)

Westbrae and Mrs. Taste 0mg

Mayonnaise

Mayonnaise can be high in fat and cholesterol, although plant based versions are a bit healthier. Mayonnaise calories and fat can add up quickly, especially if you use it as a creamy base in foods like coleslaw.  Use sparingly.

Serving Size: 1 Tablespoon (13mg)

Barbeque Sauce

Barbecue sauce is similar to ketchup and gets its flavors from salt, sugar, tomato, vinegar, and spices. The sodium free barbecue sauce tastes great, but it will take a bit of adjustment as you have developed a taste for the salty version.

I purchased Mrs. Taste online and gave it a try on a baked potato. It was delicious. If you see a sodium free version in your local stores, drop a line and let me know!

Serving Size: 2 Tablespoon (37mg)

Vinegar

Serving Size: 1 Teaspoon (15ml)

Yay! Here is a delicious condiment with no sodium.  Have you tried vinegar on baked potatoes?  It’s delicious! ZERO mg!

Apple Cider, Red Wine, White Rice, Balsamic–nearly all types of vinegar have trace amounts of sodium.  The labels cite 0-5mg per serving.

The only notable exception may be certain gourmet flavored vinegars that have spices or sodium added.

Wasabi

I didn’t distinguish the brands of wasabi paste because nearly all are loaded with sodium! However, wasabi sauces are lower in sodium and can give you the taste you’re looking for.

Serving Size: 1 Tablespoon (15ml)

Ranch Dressing

Serving Size: 2 Tablespoons (30g)

Stir Fry Sauces

Serving Size: 1 Tablespoon (15ml)

Loaded with veggies, stir fry is supposed to be healthy. It would be except for the stir fry sauce.

All brands are super high in sodium. 

The worst offenders have up to 900mg per Tbsp!!!

Fortunately, brands like Mr. Spice and Mrs. Taste have zero sodium versions.

Hot Sauce

Hot sauce is made with chili peppers, vinegar, spices and salt. Luckily no salt versions exist. It’s also pretty easy to make your own. I’ve had delicious homemade hot sauce but I liked this Tangy Bangy even better.

Serving Size: One Teaspoon (5g)

Liquid Smoke

ZEROmg Sodium!

Liquid Smoke comes in a small bottle and is used to give foods a smoky flavor.  Just a few drops are needed. It can be added to chili and is especially good with bean dishes. 

My favorite ways to use liquid smoke are in a big pot of chili or black eye peas with onion and tomato.  

Liquid Smoke enhances the flavor with zero calories and zero sodium!

Ginger

Ginger root and ginger powder are technically not condiments, but I use them as if they were.  

Ginger is a staple in Thai and Indian cooking, two of my favorites.

However, my preferred use for ginger is in a simple carrot soup.

I blend roasted carrots, ginger, spices, and a small portion of light coconut milk for a nourishing dish. Carrot soup with a salad and crusty wheat bread makes a great lunch on a cold winter day. Sometimes I add caramelized onions for a savory treat.  

There are a lot of recipes available on the internet and nearly all are low in sodium. Omit the salt if listed. You won’t miss it!

Garlic

I’m Italian so I use garlic as a condiment.  I really do! 

For some, the taste of garlic is too strong.  I get it.

Roasted garlic is much milder than raw garlic and can easily be mashed and used as a spread or topping for just about anything. Give it a try!

Roasted Whole Head of Garlic

Instructions

• Peel the excess “paper” off the garlic.  
• Then use a serrated knife to cut a small portion of the pointy tops off each clove.  
• Drizzle 1 tsp olive oil evenly over the cloves.  
• Place the head of garlic in the oven on a small baking sheet and bake at 400 degrees F for 40-45 minutes or until soft.

The garlic becomes so soft you can use it like a spread.  And it’s much more subtle and mild than raw or lightly sauteed garlic.

Quickie Recipe–White BBQ Sauce

1 cup Follow Your Heart Vegannaise

3 Tbsp Apple Cider Vinegar

Black pepper (to taste)

Horseradish ½ tsp or to taste

1 tsp lemon juice

Instructions

• Mix Vegannaise with apple cider vinegar. 
• Add black pepper, a bit of horseradish, and lemon juice.
• Whisk together until well blended.  Give it a taste, and add more of whatever you like!
• Store in a covered container or small mason jar.  

Use it as a topping for your favorite dishes or as a salad dressing. It should keep 3-4 days in the refrigerator.

Options: You can play around with spices to make your own version.  Try smoky paprika (one of my favorites), dill weed, garlic powder, or chili powder.

Bottom Line

Following a low sodium diet does not mean eating plain, bland, or boring foods! 

Knowledge is power and understanding the sodium and the portions are key. Most of the condiments can be used in moderation.  

Zero sodium versions of almost every condiment exist. (There are several brands readily available on Amazon and online. Mrs. Taste, Mr. Spice, and Westbrae are three great examples. And many mainstream grocery store brands also have a zero sodium option.) 

Have you discovered a favorite low sodium condiment?  Let me know in the comments!

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