The average American is encouraged to aim for 2000 mg of sodium per day.  Most of us consume about double this amount! For the 1/3 of us that are salt sensitive, it can make quite a difference in blood pressure! 

How different flavorings add up

Compare 1/4 teaspoon of each of the following:

Table Salt 590 mg Lemon Pepper 270 mg
Hain Sea Salt 590 mg Celery Salt 270 mg
Garlic Salt 540 mg Barbecue Seasoning 180 mg
Emeril Original 136 mg Mesquite w/Butter 135 mg
Lowry's Season Salt 380 mg Mesquite Fajita Herb 105 mg
Emeril Asian 78 mg A&H Baking Soda 300 mg
Jamaican Jerk 75 mg Chili Powder 25 mg
No Salt 0 mg Potassium  650 mg

The following herbs, dry spices and spice blends are salt-free

  • Basil
  • Italian Seasoning
  • Cayenne Pepper
  • Nutmeg         
  • Cilantro
  • Onion
  • Cinnamon
  • Pepper, Shaker Blend
  • Cream of Tartar
  • Rosemary      
  • Cumin
  • Tarragon
  • Dill Weed
  • Thyme
  • Garlic Powder, or Fresh
  • White Pepper           
  • Ginger
  • Flavorings Like Vanilla or Almond Extract       
  • Mrs. Dash Blends: Some Examples:  Tomato Basil Garlic, Grilling Blends for Beef & Chicken, Table Blends (There are at least 10 of these in the stores to choose from)

Did you know?

Not to be confused with the UPC code, packagers code the spices they pack with dates.  For most spices, these are printed on the bottom or side of the container.  Often, the first number in the code indicates the year of the decade.  If the first number is a 3, it was packaged in 2003.  The following number or letter represents the month it was packaged, for instance, if a code starts with 3C, often means it was manufactured in March 2003.

In our community, Tones spices are marked in the above stated manner.  McCormick spices are marked with a use by date on their bottom.  Mrs. Dash items are imprinted on the paper of the wrapper.

The best way to tell their date, if you are not sure, is to mark them yourself on the lid with the year and month that you purchased them, and say goodbye to the spice when it celebrates its second birthday!

Storing Spices

Cool, dark, dry places are your best storage areas for spices against their enemies of heat, light and moisture.  Red spices keep the best in the refrigerator or freezer.

Thanks to Durkee’s website for nutrition facts, coding, and spice storage info.

Nutrition education is a service offered by Madonna Fit For Work. Call 402.420.0002 to find out more about how you can promote employee health in your workforce.