Low-Sodium Tips for the Asian Table

Sodium is an important nutrient for our bodies, but eating too much can contribute to high blood pressure. It also can increase your risk of heart disease or stroke.

The average American eats about 3,400 milligrams (mg) of sodium per day. Adults should limit their sodium intake to 2,300 mg or less per day. Recommendations are even lower for children. To spread your sodium intake throughout the day, limit each meal to about 500 mg and each snack to about 150 mg of sodium.

Sodium Content of Common Asian Foods

When you think of sodium, you might think of table salt on your dining table. But there are lots of foods that contain sodium. Additionally, sodium consumption patterns tend to vary across racial and ethnic groups. A 2025 research study from the American Heart Association showed for Asian American adults, four of the top 10 sources of sodium were unique among this demographic. These foods include soy-based condiments, fish, dishes such as fried rice, lo mein or chow mein, and stir-fry or soy-based sauce mixtures.

Higher-sodium foods or condiments include:

• Canned meats (Vienna sausage, deli meat)
• Dried salted fish or shrimp
• Marinated meats (kalbi, bulgogi, thịt nướng)
• Soups (pho, mulnaengmyeon, tteokguk, udon)
• Commercial instant noodles
• Condiments, sauces and pastes (miso, soy sauce, fish sauce, wasabi, gochujang, shrimp paste, hoisin)

Note: Adding condiments and sauces further increases the sodium content of these foods. Consuming appropriate serving sizes is important to prevent lower sodium foods from becoming high in sodium.

Here are a few common ingredients and foods and their sodium content.

Lower sodium foods or condiments include:

• Sashimi, nigiri, sushi
• Fresh spring rolls (gỏi cuốn)
• Vegetables, fresh or dried without salt
• Tofu, tempeh, natto
• Herbs and spices (ginger, lemongrass, cilantro, gochugaru)
• Condiments, sauces, and pastes (vinegar, low-sodium fish sauce/soy sauce/teriyaki sauce, coconut aminos, potassium-enriched salt substitutes)

A Note on Monosodium Glutamate (MSG)

Monosodium glutamate (MSG) is a widely used ingredient in the food industry to enhance the flavor of foods. MSG has about one-third the sodium content of table salt, so it can be helpful in decreasing overall sodium intake. Some studies suggest overconsumption of MSG can be harmful to human health. However, the Food and Drug Administration (FDA) considers MSG to be "generally recognized as safe" (GRAS) and has not found a consistent link with long-term health implications in humans.

Low-Sodium Cooking and Shopping Tips

There are ways to include the foods you enjoy, while also being mindful of your sodium intake. For example, you can make soups, sauces and condiments from scratch. This includes phở, chili paste and curry paste. You also can make your own kimchi, oyster sauce and black bean sauce. Homemade sauces and pastes can be stored in the refrigerator for about three days, or placed in a sealed container and frozen for up to three months.

When cooking, you can replace all or part of the salt with potassium-enriched salt substitutes, spices and herbs in your recipe. It is important to know that pink salt, sea salt, kosher salt and other “natural” salts are still salt and are not salt substitutes. Garlic salt, onion salt, celery salt and seasoning salts are also high in sodium; choose garlic powder, onion powder, herbs, or salt-free seasoning blends instead. For soups, limit high-sodium pastes but keep flavor by adding more water. You also can increase the ratio of meat and vegetables and use less broth.

Fresh and frozen fruits and vegetables are lower in sodium than canned or pickled versions. If you choose to use canned vegetables, you can reduce the amount of sodium by rinsing them in water first.

When using packaged foods or ingredients, check the nutrition label for sodium and compare products similar products.

Find a Registered Dietitian Nutritionist

For more information or for help identifying foods that meet your unique nutrition needs, consider meeting with a registered dietitian nutritionist (RDN). An RDN can help you meet your nutrient needs with guidance tailored to your food preferences and health concerns.

Information provided by the Asian Americans and Pacific Islanders (AAPI) member interest group, part of the Academy of Nutrition and Dietetics.