Fruit's reputation as a healthy food choice has a lot to do with the nutrients this food group has to offer, including fiber, potassium, Vitamin A and Vitamin C. However, fruit also gets nutritional points for what it doesn't provide. For example, fruit is generally fat-free, low in calories and cholesterol-free. The low sodium content of fruit is another good reason to make it a staple in your diet.
Sodium Content
While several varieties of fruit contain a small amount of sodium, some types are sodium-free. Examples include raw apricots, strawberries, plums, peaches, grapefruit, oranges, nectarines, cherries and peeled apples. Most fruits contain 4 mg or fewer of sodium per serving. This group includes lemons, bananas, raspberries, apples with the skin, avocados, grapes, prunes, blueberries and blackberries. Dried figs, watermelon and pineapple also fall in this category.
Exceptions
Honeydew melon and cantaloupes have slightly higher sodium contents, providing 31 mg and 26 mg per cup, respectively. Canned fruit cocktail generally provides around 9 mg of sodium per cup, and canned mandarin oranges generally contribute 15 mg of sodium. Pears, apricots and peaches preserved in juice or syrup typically provide around 10 mg per cup. Raw papaya contributes 11 mg of sodium per 1-cup serving.
Perspective
Although some fruits provide 10 times as much sodium as other varieties, fruit in general is considered a low-sodium food choice. For a food to be considered a minor source of a particular nutrient, it must contain 5 percent or less of the daily value of that nutrient. The daily value for sodium is 2,400 mg; any food that provides 120 mg or less per serving qualifies as a low source of sodium.
Considerations
While you need to seek out good sources of nutrients such as vitamins A and C, calcium and iron, sodium is a nutrient you need to limit in your diet. You do need some dietary sodium for healthy nerve and muscle function. However, most Americans get too much, with an estimated average intake of 3,400 mg per day. Choosing low-sodium foods such as fruits and vegetables more often, along with cutting back on added sodium from the shaker, can help you reduce your sodium intake. If you have high blood pressure, kidney disease or diabetes, work closely with your doctor to manage your sodium intake.
References
- U.S. Food and Drug Administration: Nutrition Information for Raw Fruits
- U.S. Department of Agriculture: USDA National Nutrient Database for Standard Reference, Release 23 -- Sodium Content of Selected Foods Per Common Measure
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- MayoClinic.com; "Percent Daily Value: What Does It Mean?"; Katherine Zeratsky; May 2010
- MedlinePlus; "Sodium in Diet"; May 2010
- U.S. Department of Agriculture; "Dietary Guidelines for Americans 2010: Chapter Three: Foods and Food Components to Reduce"; January 2011
Member Comments