Herbs/Spices, Condiments, Sauces, and Marinades

Great Choice
≤5% DV sodium
Choose most often		 Good Choice
<10% DV sodium
Choose less often		 Choose Rarely
≥15% DV sodium
Choose least often
Fresh or dried herbs, ground dried spices, unsalted seasoning mixes, dry rubs, dry mustardLow sodium/sodium free marinades, sauces

Fresh salsa, tomato sauce, pesto, and other sauces with no added salt

Pesto (e.g. basil with olive oil and pine nuts) with no added salt or cheese

0-1% MF yogurt Tzatziki with unsalted herbs and/or spices (base for dressings or dips)

 Reduced sodium sauces, hot sauce, marinades, and seasonings (e.g. low sodium soy sauce, miso, ketchup, tamari)Spreads and toppings made with added salt (salsa, hummus, tahini)

Pesto prepared with added salt (<10% DV)

2% or less MF yogurt Tzatziki with herbs/spices and added salt (<10% DV sodium)

 Sea salt, table salt, monosodium glutamate (MSG)Salted herbs and spices

Meat tenderizers, yeast extracts

Commercial high sodium coatings for meat, fish, poultry

High sodium marinades

High-sodium sauces (BBQ sauce, ketchup)

High sodium dressings and/or dips

Pesto prepared with added cheese (e.g. basil pesto with parmesan) and added salt (>15% DV)

Sour cream-based Tzatziki (>15% DV)

High-sodium cream-based sauces

Sodium and Salt

Sodium is a mineral essential for maintaining fluid balance, nerve function, and muscle contraction. The human body needs a small amount of sodium to work properly, but having too much sodium can lead to high blood pressure, a major risk factor for heart disease and stroke.

Table salt, or sodium chloride, is made up of both sodium and chlorine and is used to add taste to foods and help bind, stabilize, and preserve food. 

Sodium nitrate is another type of salt used to preserve foods such as processed meats (e.g. deli meat, bacon, sausages, and jerky). It helps prolong the shelf life of foods and gives them a more appealing colour and flavour.

Common Sources of Sodium
  • Processed foods: Packaged snacks, canned soups, processed meats
  • Restaurant foods: High-sodium hidden in sauces, dressings, and entrees
  • Condiments, sauces, and marinades: Soy sauce, miso, ketchup, BBQ sauce, salad dressings
How much is too much?
  • General Guideline: Aim for less than 2300 mg of sodium per day. This is the amount that the Percent Daily Value (%DV) on Canada’s nutrition facts table is based on.
  • Ideal Goal: 1200-1500 mg per day for optimal heart health. Excess sodium can cause high blood pressure, so if you have high blood pressure, speak with your dietitian or doctor to see what your daily sodium intake should be.
Spot the Salt

You can find how much sodium (salt) is added to food products by reading nutrition labels and product claims. Fun fact: Foods like fresh fruits and vegetables do not have nutrition facts listed on the food and usually contain little to no sodium.

Start with serving sizes: Read the serving size on the Nutrition Facts Label. The serving size is the amount of the food product that the nutrition information is based on. You can use this information along with the total weight of the food package to determine how many servings are in the package.

Check the Percent Daily Value (%DV): The Percent Daily Value tells you if a food has a little (≤ 5% DV) or a lot (≥15% DV) of a nutrient. The percentage of each nutrient in a single serving is based on the daily recommended amount.

Let’s look at an example using the photo below! Here, 1 cup of the product (1 serving) has 46% DV, almost half of the sodium you need for the whole day! For nutrients, 5% DV or less is a little, and 15% DV or more is a lot, so choose foods with a lower %DV for sodium (5% DV or less) most often.

Photo from: Health Canada https://www.canada.ca/content/dam/hc-sc/images/services/nutrients/sodium/using-food-labels/sodium-en.jpg

Look for any ingredient with sodium in the name (e.g., sodium chloride). Check for hidden sources of sodium – these could be listed as salt, sodium, soy sauce, kosher salt, smoked salt, fleur de sel, sea salt, meat tenderizer, yeast extract, salted herbs, or spices. Ingredients are listed in descending order by weight, meaning the closer to the beginning of the ingredient list they are, the higher the amount is in the product. Prioritize products with no sodium in the list or make sure salt is listed closer to the end of the ingredients list.

LABEL ALERT! Check the Product Statement and Nutrient Content Claims: You may have seen claims like “Low Sodium”, “No Added Salt”, and “Sodium Reduced” on products, but what do they mean? See some examples below!

  • Free of sodium or salt: A serving has under 5 mg of sodium. Claim examples: “No Sodium” or “Salt-Free”
  • Low in sodium or salt: A serving has 140 mg or less of sodium. Claim examples: “Low Sodium” or “Low Salt” (≤5%DV sodium on the Nutrition Facts table)
  • Reduced or lower in sodium or salt: Beware, these foods can still be high in sodium! Front of pack claim examples: “Reduced Sodium”, “Lower in Salt” or “Less Salt” means that 1 serving (see Nutrition Facts table for serving size details) must have at least 25% less sodium than the original product or food.
  • No added sodium or salt: A serving of the food has no added salt or sodium salts (check the ingredient list to confirm) but there may be sodium in the food naturally (e.g. milk, celery). Claim examples: “Unsalted” or “Without Added Salt”

Use the front of pack label: “High in sodium” on the front of pack label will be on those products that have 15% or more of the Daily Value for salt. These labels will be mandatory by January 1st of 2026, so keep your eyes peeled!

Photo from: Health Canada https://www.canada.ca/en/health-canada/services/food-nutrition/legislation-guidelines/guidance-documents/front-package-nutrition-symbol-labelling-industry.html

Shopping and Preparation Tips

  • Read Labels: Choose products that are low in sodium: with less than 5%DV for sodium, and nutrient claims on the labels that say “salt-free”, “low sodium”, or “no added salt”. 
  • Compare Products: Even similar items can have vastly different sodium levels. Check products that say “reduced-sodium” as they still can be high in sodium compared to other similar products. 
  • Choose Whole Foods: Fresh and frozen fruits, vegetables, whole grains, and unprocessed lean meats without added sauces are naturally low in sodium. Buy low-sodium versions of canned goods.
  • Taste Before Adding: Remove the salt shaker from the table. Replace salt with herbs, spices, and acids like pepper, onion powder, balsamic vinegar, and lemon juice and zest.
  • Order Smart: Ask for sauces and dressings on the side when dining out. Some restaurants provide nutrition facts information. Use them to choose lower-sodium meals.
  • Adjust Slowly: Gradually reduce sodium to allow taste buds to adapt.
Kitchen Switches
  • Use Herbs and Spices: Replace salt with flavourful fresh or dried herbs and spices like garlic, ginger, onion, sumac, lemon juice, and pepper.
  • Make Your Own: Create homemade marinades, dry rubs, broths, and dressings to control sodium levels.
  • Limit High-Sodium Condiments: Use alternatives like vinegar-based dressings, make your own or use less condiments, and opt for low-sodium versions.
  • Use Fruits as Toppings: Try fruit salsas instead of high-sodium sauces on top of protein foods.
Quick Tip Recipes

Lemon Herb Vinaigrette

Ingredients:

  • 1/4 cup fresh lemon juice (about 2 lemons)
  • 1/4 cup extra virgin olive oil
  • 1 tablespoon Dijon mustard (check for low-sodium varieties)
  • 1 clove garlic, minced
  • 1 tablespoon fresh parsley, finely chopped
  • 1 tablespoon fresh basil, finely chopped
  • 1/2 teaspoon honey or maple syrup (optional, for a touch of sweetness)
  • Freshly ground black pepper, to taste

Instructions:

  1. In a small bowl or a jar with a tight-fitting lid, combine the lemon juice, Dijon mustard, minced garlic, and honey or maple syrup (if using).
  2. Whisk or shake until well combined.
  3. Slowly add the olive oil while continuously whisking to emulsify the dressing.
  4. Stir in the chopped parsley and basil.
  5. Season with freshly ground black pepper to taste.
  6. Taste and adjust the seasoning if necessary.

Simple Fresh Pesto 

Ingredients:

  • 2 cups fresh basil leaves (packed)
  • 1/4 cup pine nuts
  • 2-3 cloves garlic (to taste)
  • 1/2 cup extra-virgin olive oil
  • Freshly ground black pepper, to taste
  • 1 tablespoon lemon juice (optional, for added flavor)
  • Salt (optional, to taste)

Instructions:

  1. Toast Pine Nuts (optional): For added flavor, lightly toast the pine nuts in a dry skillet over medium heat for a few minutes, until golden brown.
  2. Blend Ingredients: In a food processor, combine the basil leaves, pine nuts, and garlic. Pulse until the mixture is finely chopped.
  3. Add Olive Oil: With the food processor running, slowly drizzle in the olive oil until the pesto reaches your desired consistency.
  4. Season: Add freshly ground black pepper to taste. You can also add a tablespoon of lemon juice for extra brightness, if desired, and/or a pinch of salt.
  5. Serve: Use immediately, or store in an airtight container in the refrigerator for up to a week

Garlic Herb Marinade

  • Ingredients: 3 cloves garlic (minced), 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp rosemary, 1 tsp thyme.
  • Instructions: Mix all ingredients in a bowl. Marinate meat, plant-based protein products, or vegetables for at least 1 hour before cooking.

Citrus Herb Dry Rub

  • Ingredients: Zest of 1 lemon, zest of 1 lime, 1 tsp dried thyme, 1 tsp dried oregano, 1 tsp black pepper.
  • Instructions: Combine all ingredients. Rub onto meat or fish before grilling or baking.

Spicy Mustard Marinade

  • Ingredients: 2 tbsp Dijon mustard, 1 tbsp apple cider vinegar, 1 tbsp honey, 1 tsp paprika, 1/2 tsp cayenne pepper.

Instructions: Whisk all ingredients together. Use as a marinade for chicken or tofu, let sit for at least 30 minutes before cooking.