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World's Top 10 Diets
|Food Name||Salt||Sugar||Salt-Sugar Rating||
|Milk, cow's, fluid, whole||40||5||89||
|Milk, cow's, fluid, whole, low-sodium||3||4||92||
|Milk, calcium fortified, cow's, fluid, whole||40||5||89||
|Milk, calcium fortified, cow's, fluid, 1% fat||44||5||89||
|Milk, calcium fortified, cow's, fluid, skim or nonfat||52||5||89||
|Milk, cow's, fluid, other than whole ("lowfat")||42||5||89||
|Milk, cow's, fluid, 2% fat||41||5||89||
|Milk, cow's, fluid, acidophilus, 1% fat||44||5||89||
|Milk, cow's, fluid, acidophilus, 2% fat||41||5||89||
|Milk, cow's, fluid, 1% fat||44||5||89||
|Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat||42||5||89||
|Milk, cow's, fluid, filled with vegetable oil||57||5||89||
About this Salt and Sugar Content of Foods Database
If you want to choose the right foods to reduce the salt and sugar content in your
diet, there is no better food list to use.
This nutrient database provides the sodium and sugar contents of nearly 7,000 foods
and a unique Salt-Sugar Rating which makes comparing the salt and sugar contents
of foods extremely easy.
First, the database provides the raw content of salt (in milligrams) and sugar (in
grams) per 100 grams of food weight. These values can be sorted by clicking on the
column headers: Sodium and Sugar.
Then it automatically calculates the combined salt and sugar rating for every
food in the database. This rating ranges from 0 to 100. With foods having the highest
amount of salt or sugar, or both, rated lowest (rating of 0) and those with the
least amount of combined salt and sugar having the highest rating of 100.
The rating calculation is based on both the salt and sugar content of each food
AND on the recommended daily consumption of salt and sugar.
In addition, high ratings are colored green and low ratings are colored red for ease of comparison.
Nutrition Guidelines from the National Institutes of Health
Dietary Sodium (also called Salt)
Table salt is made up of the elements sodium and chlorine - the technical name for
salt is sodium chloride. Your body needs some sodium to work properly. It helps
with the function of nerves and muscles. It also helps to keep the right balance
of fluids in your body. Your kidneys control how much sodium is in your body. If
you have too much and your kidneys can't get rid it, sodium builds up in your blood.
This can lead to high blood pressure. High blood pressure can lead to other health
Most people in the U.S. get more sodium in their diets than they need. A key to
healthy eating is choosing foods low in salt and sodium. Doctors recommend you eat
less than 2.4 grams per day. That equals about 1 teaspoon of table salt a day. Reading
food labels can help you see how much sodium is in prepared foods.
Sodium Dietary Requirement and Hypertension
The body’s requirement for sodium is very low — only 220 milligrams a day — but
the average American consumes more than 3,400 milligrams daily. The current Dietary
Guidelines for Americans recommend a maximum of 2,300 milligrams (about a teaspoon
of salt) for people over age 2, but only 1,500 milligrams for the 70 percent of
adults at high risk of sodium-induced illness: people older than 50, all African-Americans,
and everyone with high blood pressure, diabetes or chronic kidney disease.
High level of sodium in the diet raises blood pressure and the risk of chronic hypertension
by stiffening arteries and blocking nitric oxide, which relaxes arteries. Hypertension,
in turn, contributes to heart disease and stroke, leading causes of death.
Institute of Medicine Report on US Sodium Intake
Americans consume unhealthy amounts of sodium in their food, far exceeding public
health recommendations. Consuming too much sodium increases the risk for high blood
pressure, a serious health condition that is avoidable and can lead to a variety
of diseases. Analysts estimate that population-wide reductions in sodium could prevent
more than 100,000 deaths annually. Without major change, hypertension and cardiovascular
disease rates will continue to rise, and consumers will pay the price for inaction.
National Institutes of Health Research on Sugars and Obesity
The rising prevalence of obesity, not only in adults but also in children and adolescents,
is one of the most important public health problems in developed and developing
countries. As one possible way to tackle obesity, a great interest has been stimulated
in understanding the relationship between different types of dietary carbohydrate
and appetite regulation, body weight and body composition. Potential beneficial
effects of intake of starchy foods, especially those containing slowly-digestible
and resistant starches, and potential detrimental effects of high intakes of fructose
become apparent. This supports the intake of whole grains, legumes and vegetables,
which contain more appropriate sources of carbohydrates associated with reduced
risk of cardiovascular and other chronic diseases, rather than foods rich in sugars,
especially in the form of sugar-sweetened beverages.
How to use our food database
This food database provides the sodium and sugar contents of approximately 7,000
food items. A food's mineral and vitamin contents are displayed in charts to allow
easy evaluation of its nutrition. You can use these vitamin and mineral charts to
choose the most nutrient-dense foods and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein
to the food's total calorie. If you wish to choose low-sodium or
low-sugar foods, you can sort foods by contents of these nutrients. Click on the
nutrient column header to sort and click again to reverse the current sort order.
- Sodium values are in milligrams and calculated per 100g of food.
- Sugar values are in grams and calculated per 100g of food.
- Click on column header to sort foods by name or by sodium or sugar content.
- Pie chart shows relative contributions to total calories from carbohydrate, protein
and fat (and alcohol, if exists).
- The mineral and vitamin charts show the relative contents of minerals and vitamins
of each food. The higher the bubble, the higher mineral or vitamin content a food
has relative to other foods. The larger the bubble, the greater the mineral or vitamin
content relative to the Recommended Daily Allowances.
Our Sodium-Related Online Databases
See our most complete directory of Sodium-Related Online Databases in English, French, Italian, Swedish, etc.
Nutrient databases are from the US, Australia, the UK, France, Canada, Sweden, Italy, Switzerland, etc.
Please bookmark our partner websites to use when any of our nutrition calculators is not available or overloaded.
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