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The Gourmet-O-Matic tm Ingredients Substitution Guides

Bread Substitutions Guide

Fruit Substitutions Guide

Nuts/Seeds Substitutions Guide

Oil Substitutions Guide

Protein Substitutions Guide

Salad Greens Substitution Guide

Salt Substitutions Guide

Sweetener Substitutions Guide

Vinegar Substitutions Guide

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The Gourmet-O-Matic tm Salt Substitutions Guide

Salt is good and bad, so it is currently believed.

The good is that salt preserves food and enhances its flavor.

The bad is the cost in health.

The current understanding is that salt in excess can contribute to the development of certain illnesses, some of which are quite serious, e.g., hypertension which is also known as high blood pressure and the "silent killer."

The Gourmet-O-Matic tm approach is to create interesting meals that are as healthy as possible. This is consistent with the philosophy of The FitnessMed tm Guide To Healthy Eating. Keeping the use of added sodium (salt) to a minimum is in concert with that.

Please note the following in the Salt Substitutions Chart:

1. Sodium content is provided for each item. A gourmet cook who is trying to keep track of the sodium (salt) he, she or his/her family consumes, might opt for a lower sodium choice in lieu of a higher sodium choice. For example, miso may be preferred for its lower sodium content over soy sauce and tamari.
2. Foods are first listed in descending order of sodium content per 100 grams. 100 grams = a bit under 1/4 pound (22% of a pound, actually) or 3.5 ounces.
3. An alphabetical listing of salt substitutes follows the examples of substitutions. The examples appear after the first listing. Note that the first entry, table salt, is out of order and placed there for reference.

As with all Gourmet-O-Matic tm Substitution Guides, the following list is non-exhaustive. It comprises foods that are readily available.

The data are derived from the USDA National Nutrient Database for Standard Reference.

Examples using salt substitutions follow the first chart.
Name of Food Sodium mg per 100 grams
Salt,table 38758
Campbell soup co,pace,dry taco seas mix 8068
Cod,atlantic,dried&salted 7027
Soy sau made from hydrolyzed veg prot 5689
Soy sau made from soy&wheat (shoyu) 5637
Soy sau made from soy (tamari) 5586
Miso 3728
Anchovy,european,cnd in oil,drnd sol 3668
Soy sau made from soy&wheat (shoyu),lo na 3333
Capers,canned 2964
Tofu,salted&fermented (fuyu) 2873
Tofu,salted&fermented (fuyu),prep w/ca sulfate 2873
Grape leaves,cnd 2853
Pumpkin&squash seeds,whl,rstd,w/salt 2541
Potatoes,au gratin,dry mix,unprep 2095
Tomatoes,sun-dried 2095
Salmon,chinook,smoked,(lox),reg 2000
Peppers,jalapeno,cnd,sol&liquids 1671
Potatoes,scallpd,dry mix,unprep 1578
Olives,pickled,cnd or btld,grn 1556
Caviar,black&red,granular 1500
Bacon,meatless 1465
Worthington stripples,frz,unprep 1463
Morningstar Farms veggie brkfst bacon strips,frz,unprep 1463
Peppers,swt,grn,cnd,sol&liquids 1369
Peppers,swt,red,cnd,sol&liquids 1369
Pickles,cucumber,sour 1208
Soy prot isolate,prot technologies international,supro 1188
Peppers,hot chili,grn,cnd,pods,excluding seeds,sol&liquids 1173
Peppers,hot chili,red,cnd,excluding seeds,sol&liquids 1173
Mustard,prepared,yellow 1135
Catsup 1114
Pickle relish,hamburger 1096
Pickle relish,hot dog 1091
Worthington leanies,frz,unprep 1078
Crab,alaska king,ckd,moist heat 1072
Seaweed,spirulina,dried 1048
Whitefish,mxd sp,smoked 1019
Chili powder 1010
Soy protein isolate 1005
Herring,atlantic,kippered 918
Soy prot conc,produced by acid wash 900
Soy prot conc,crude prot basis (n x 6.25),acid wash 900
Olives,ripe,cnd (jumbo-super colossal) 898
Sausage,meatless 888
Pickles,cucumber,dill or kosher dill 875
Seaweed,wakame,raw 872
Olives,ripe,cnd (small-extra lrg) 872
Herring,atlantic,pickled 870
Worthington smoked turkey roll,frz,unprep 859
Crab,alaska king,imitn,made from surimi 841
Crab,alaska king,raw 836
Morningstar Farms chik patties,frz,unprep 835
Worthington prosage links,frz,unprep 819
Peanuts,all types,dry-roasted,w/salt 813
Pickle relish,sweet 811
Morningstar Farms sausage style recipe crumbles,frz,unprep 809
Scallop,mxd sp,imitn,made from surimi 795
Tomato products,cnd,paste,w/salt 790
Salmon,chinook,smoked 784
Shrimp,mxd sp,cnd 777
Peanuts,valencia,oil-roasted,w/salt 772
Potato pancakes 764
Haddock,smoked 763
Worthington meatless corned bf roll,frz,unprep 758
Morningstar Farms meatfree buffalo wings,frz,unprep 758
Peanuts,all types,ckd,bld,w/salt 751
Mixed nuts,dry rstd,w/pnuts,w/salt 669
Sauerkraut,cnd,sol&liquids 661
Cashew nuts,dry rstd,w/salt 640
Cashew butter,pln,w/salt 614
Potatoes,frz,frch fr,par fr,extruded,prep,htd oven,wo/salt 613
Sunflower sd krnls,tstd,w/salt 613
Sesame sd krnls,tstd,w/salt (decort) 588
Peanut butter,smooth,red fat 540
Sunflower sd butter,w/salt 520
Peanut butter,chunk style,w/salt 486
 


Example - add several drops of soy sauce or tamari instead of salt to your side dishes.

Example - drop a few salted nuts over a side dish or on top of a protein to enhance the flavor and add texture.

Name of Food

Sodium mg per 100 grams

 

 

Salt,table

38758

Anchovy,european,cnd in oil,drnd sol

3668

Bacon,meatless

1465

Campbell soup co,pace,dry taco seas mix

8068

Capers,canned

2964

Cashew butter,pln,w/salt

614

Cashew nuts,dry rstd,w/salt

640

Catsup

1114

Caviar,black&red,granular

1500

Chili powder

1010

Cod,atlantic,dried&salted

7027

Crab,alaska king,ckd,moist heat

1072

Crab,alaska king,imitn,made from surimi

841

Crab,alaska king,raw

836

Grape leaves,cnd

2853

Haddock,smoked

763

Herring,atlantic,kippered

918

Herring,atlantic,pickled

870

Miso

3728

Mixed nuts,dry rstd,w/pnuts,w/salt

669

Morningstar Farms chik patties,frz,unprep

835

Morningstar Farms meatfree buffalo wings,frz,unprep

758

Morningstar Farms sausage style recipe crumbles,frz,unprep

809

Morningstar Farms veggie brkfst bacon strips,frz,unprep

1463

Mustard,prepared,yellow

1135

Olives,pickled,cnd or btld,grn

1556

Olives,ripe,cnd (jumbo-super colossal)

898

Olives,ripe,cnd (small-extra lrg)

872

Peanut butter,chunk style,w/salt

486

Peanut butter,smooth,red fat

540

Peanuts,all types,ckd,bld,w/salt

751

Peanuts,all types,dry-roasted,w/salt

813

Peanuts,valencia,oil-roasted,w/salt

772

Peppers,hot chili,grn,cnd,pods,excluding seeds,sol&liquids

1173

Peppers,hot chili,red,cnd,excluding seeds,sol&liquids

1173

Peppers,jalapeno,cnd,sol&liquids

1671

Peppers,swt,grn,cnd,sol&liquids

1369

Peppers,swt,red,cnd,sol&liquids

1369

Pickle relish,hamburger

1096

Pickle relish,hot dog

1091

Pickle relish,sweet

811

Pickles,cucumber,dill or kosher dill

875

Pickles,cucumber,sour

1208

Potato pancakes

764

Potatoes,au gratin,dry mix,unprep

2095

Potatoes,frz,frch fr,par fr,extruded,prep,htd oven,wo/salt

613

Potatoes,scallpd,dry mix,unprep

1578

Pumpkin&squash seeds,whl,rstd,w/salt

2541

Salmon,chinook,smoked

784

Salmon,chinook,smoked,(lox),reg

2000

Sauerkraut,cnd,sol&liquids

661

Sausage,meatless

888

Scallop,mxd sp,imitn,made from surimi

795

Seaweed,spirulina,dried

1048

Seaweed,wakame,raw

872

Sesame sd krnls,tstd,w/salt (decort)

588

Shrimp,mxd sp,cnd

777

Soy prot conc,crude prot basis (n x 6.25),acid wash

900

Soy prot conc,produced by acid wash

900

Soy prot isolate,prot technologies international,supro

1188

Soy protein isolate

1005

Soy sau made from hydrolyzed veg prot

5689

Soy sau made from soy (tamari)

5586

Soy sau made from soy&wheat (shoyu)

5637

Soy sau made from soy&wheat (shoyu),lo na

3333

Sunflower sd butter,w/salt

520

Sunflower sd krnls,tstd,w/salt

613

Tofu,salted&fermented (fuyu)

2873

Tofu,salted&fermented (fuyu),prep w/ca sulfate

2873

Tomato products,cnd,paste,w/salt

790

Tomatoes,sun-dried

2095

Whitefish,mxd sp,smoked

1019

Worthington leanies,frz,unprep

1078

Worthington meatless corned bf roll,frz,unprep

758

Worthington prosage links,frz,unprep

819

Worthington smoked turkey roll,frz,unprep

859

Worthington stripples,frz,unprep

1463

 


Recipes using salt and salt substitutes can be found in The FitnessMed tm Guide To Healthy Eating.
 

The strategies used by The Gourmet-O-Matic tm can be found in Dr. Applebaum's meal strategy guide, The FitnessMed tm Guide To Healthy Eating. That book contains recipes for over 1 trillion (yes, with a "T") meal combinations.

All of Dr. Applebaum's books can be found here.