Best Low Sodium Cereal Options for a Reduced Salt Diet

Finding the Best Low Sodium Cereal Options

A high sodium diet has been linked to increased blood pressure, heart disease, and stroke. Health experts recommend limiting sodium intake to less than 2,300 mg per day. For those over 51 or with hypertension, that number drops even lower to 1,500 mg daily.

With the average American consuming over 3,400 mg of sodium per day, finding lower sodium options is key. But even foods you may not suspect, like cereal, can pack a salty punch.

How Much Sodium is in Cereal?

The sodium content in popular cereals runs the gamut from around 110-320 mg per serving. While a serving may not seem high, sodium adds up quickly if you eat multiple bowls a day.

Certain cereals marketed as "healthy" or "natural" can also be surprisingly high in sodium. Reading nutrition labels is key to finding truly low sodium options.

Recommended Daily Sodium Intake

Here are the major health organizations' maximum daily sodium recommendations:

• American Heart Association: 1,500 mg
• Academy of Nutrition & Dietetics: 2,300 mg
• US Dietary Guidelines: 2,300 mg
• World Health Organization: 2,000 mg

At a glance, aim for cereal with less than 140 mg sodium per serving to stay within limits.

Best Low Sodium Cereal Options

When shopping for cereal, look for these low sodium stand-outs:

Original Cheerios

With just 1 mg sodium per 1 cup serving, Cheerios is one of the lowest sodium cereals you can buy. It provides 3 grams protein and 1 gram fiber per serving as well.

Corn Flakes

A 1 cup serving of Kellogg's Corn Flakes contains just 115 mg sodium. Plus it supplies iron and B vitamins.

Rice Krispies

At 110 mg sodium per serving, Rice Krispies is another sodium-smart cereal choice. Opt for the plain variety over flavored or frosted options.

Special K Original

With 120 mg sodium per 1 cup serving, Special K Original is a low sodium option packed with 6 grams protein and 1 gram fiber.

Grape Nuts Flakes

Post's Grape Nuts Flakes offer a hefty 5 grams fiber and just 105 mg sodium per 1/2 cup serving.

Bran Flakes

One cup of Post Bran Flakes contains 160 mg sodium and 5 grams fiber. Look for varieties without added fruits or flavorings.

Cream of Wheat

A 1 cup serving of instant Cream of Wheat made with water has just 15 mg sodium. It also provides iron, calcium, and B vitamins.

Oatmeal

Plain instant and old-fashioned oats contain 0-5 mg sodium per serving. Avoid flavored, sweetened varieties.

Grits

One cup plain cooked grits made with water has less than 10 mg sodium. Select original or whole grain varieties.

All-Bran Bran Buds

Kellogg's All-Bran Bran Buds offer just 85 mg sodium per 1/2 cup. With 9 grams fiber, it promotes heart and gut health.

High Sodium Cereals to Avoid

On the flip side, these popular cereals are highest in sodium:

Raisin Bran

At 260 mg sodium per serving, Raisin Bran tops the list of salty cereals. The raisins, sweeteners, and bran flakes drive up the sodium.

Frosted Flakes

A 1 cup serving of Frosted Flakes contains 220 mg sodium. The added sugar also provides little nutrition.

Froot Loops

Brightly colored, sugary Froot Loops pack 230 mg sodium and 12 grams sugar into each 1 cup serving.

Rice Krispies Treats Cereal

This sweetened puffed rice cereal contains 290 mg sodium per 1 cup - one of the highest on the shelves.

Cocoa Krispies

Chocolate versions of healthy cereals tend to be higher in sodium. A serving of Cocoa Krispies has about 210 mg sodium.

Honey Nut Cheerios

While regular Cheerios are low sodium, Honey Nut Cheerios contains 200 mg per serving. The nuts, honey, and added flavors increase the salt.

Apple Jacks

Apple Jacks provides 150 mg sodium and 14 grams sugar in each 1 cup serving.

Corn Pops

Sweetened pops cereals have more sodium than their plain corn flake counterparts. Corn Pops has 190 mg per serving.

Golden Grahams

A single serving of Golden Grahams delivers 210 mg of sodium. Avoid other frosted graham cracker cereals as well.

Tips for Choosing Low Sodium Cereal

Use these tips to identify low sodium cereal options:

Check nutrition labels

Scan labels and aim for less than 140 mg sodium per serving. Avoid any cereals with more than 200-300 mg.

Choose plain varieties

Flavored, sweetened cereals almost always have more sodium. Stick to original or whole grain types.

Skip sugary cereals

Heavy sugar cereals like Froot Loops or Apple Jacks pack more sodium. Low sugar cereals are better options.

Avoid crunchy granolas

While oats are low sodium, many crunchy granola cereals have lots of added salt. Opt for regular rolled oats.

Beware healthy claims

Terms like "natural" or "heart healthy" don't always mean low sodium. Check labels for specifics.

Limit cereals with nuts/dried fruit

Added nuts, raisins, and dried fruit boost sodium. Choose basic grains like corn, rice, wheat and oats.

Watch out for chocolate varieties

Chocolate versions of healthy cereals are often higher in sodium. Choose original or non-chocolate flavors.

Tips for Reducing Sodium in Any Cereal

You can also reduce sodium in any cereal with these easy tweaks:

Rinse salty toppings

Rinse nuts, seeds or dried fruit before adding them to cereal to wash away some sodium.

Use alternative milks

Swap cow's milk for unsweetened almond, soy or oat milk which have 90+ mg less sodium per cup.

Top with fresh fruit

Boost flavor and nutrition without sodium by topping cereals with bananas, berries, peaches or other fresh fruits.

Sweeten with cinnamon

Skip salty sweeteners and sprinkle cereals with cinnamon instead for added flavor without sodium.

Mix in yogurt

Mix a spoonful of low-sodium Greek yogurt into a serving of cereal. The tartness cuts salt.

Cook hot cereals in water

Oatmeal, grits and cream of wheat are lower sodium when made with water instead of milk.

Watch portions

Even low sodium cereals can add up if you eat multiple servings. Stick to standard 1 cup portions.

The Bottom Line

Finding low sodium cereal options amidst the salt-laden varieties takes some savvy label reading. Your best bets are plain whole grain cereals like Original Cheerios, Corn Flakes, Rice Krispies, and oatmeal. Limit sweeter, crunchier cereals which can harbour sneaky sodium.

Preparing cereal with fresh fruit, alternative milks, and water can further reduce sodium intake. With some conscious choices, you can easily enjoy flavorful, nutritious cereal while sticking to a low salt diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.