Most people in the U.S. consume more sodium than is considered healthy, and cutting your sodium intake to below 1,500 milligrams. daily can reduce your risk of developing high blood pressure. Your doctor may recommend a very low-sodium or sodium-free diet if you have heart failure, kidney disease, cirrhosis, diabetes or Meniere's disease. Almost all foods contain some sodium, but some beans and nuts are either sodium-free or extremely low in sodium.
Navy Beans
Navy beans are virtually sodium-free, and unlike sodium-free nuts they are low in fat and high in protein. Mature, raw navy beans typically contain around 5 milligrams of sodium in a 100 gram serving, along with 337 calories, 22.3 grams of protein and 1.5 grams of fat.
Raw Almonds
Raw almonds are virtually sodium-free, with only 1 milligram of sodium in a 100 gram serving of nuts. This same 100 gram serving contains 575 calories, 21.2 grams of protein, 49.4 grams of fat, 21.7 grams of carbohydrate, 12.2 grams of fiber and 3.9 grams of sugars. Many of the almonds sold commercially are not raw, but have been roasted or salted. Read the ingredients to make sure you're not buying a high-sodium version.
Pine Nuts
Pine nuts are small edible seeds from pine trees. Most types of pine nut are either sodium-free or virtually sodium-free in their natural state. A typical 100 gram serving of dried pine nuts contains 673 calories, 13.7 grams of protein, 68.4 grams of fat, 13 grams of carbohydrate, 3.7 grams of fiber and 3.6 grams of sugars. Use pine nuts in salads, pesto sauces and as a gourmet pizza topping.
Hazelnuts
Hazelnuts contain no sodium, and a rich energy source. A 100 gram serving of hazelnuts contains 628 calories, 15 grams of protein, 61 grams of fat, 16.7 grams of carbohydrates, 9.7 grams of dietary fiber and 4.3 grams of sugars. Almonds also contain calcium, phosphorus, potassium and iron.
Pecans
Pecans are sodium-free when consumed without additional salt. A 100-g. serving of pecans contains 691 calories, 9.2 g. of protein, 72 g. of fat, 13.9 g. of carbohydrates, 9.6 g. of dietary fiber and 4 g. of sugars. The calorie and fat content of pecans is relatively high, although a majority of the fat in pecans is unsaturated fat (Ref 1).
References
- USDA National Nutrient Database for Standard Reference, Release 23
- USDA National Nutrient Database for Standard Reference, Release 23: Sodium Content of Selected Foods
- MayoClinic.com; Low-Sodium Diet: Why Is Processed Food So Salty?; Katherine Zeratsky; February 2011
- Heart Failure Society of America: How to Follow a Low-Sodium Diet
