Carbohydrates are a macronutrient found in most plant foods which your body converts to energy to fuel your cells. Sodium is a micronutrient and mineral that is essential, but in smaller quantities than most Americans consume on a regular basis. There are many low-sodium foods, such as fresh fruits, but they are also rich in carbohydrates. Other foods, such as nuts, seeds, legumes, certain vegetables and protein foods are low in carbohydrates and sodium.
Nuts, Seeds and Legumes
Many varieties of unsalted nuts are low in carbohydrate content and sodium. The following sodium-free choices provide 5g of carbohydrates or less per 1-ounce serving: hazelnuts or filberts, dry roasted, pecans, raw or dry roasted almonds, macadamia nuts and English or black walnuts. Some seeds, also unsalted, such as sunflower seeds (hulled) provide only 7g carbohydrates and 1mg sodium per ounce. Firm tofu, also known as soybean curd, typically provides 2g carbohydrates and 3mg sodium in about 79 ounces, or one-fifth of a package. Silken tofu provides the same amount of carbohydrates per serving but with 4mg sodium.
Vegetables
Starchy vegetables, such as corn, beans and peas, as well as certain other vegetables, such as carrots, sweet bell peppers and snap green beans are high in carbohydrates. Other varieties are low in carbohydrates, providing 5g or less per serving. Examples of vegetables that also provide less than 5mg of sodium per 1-cup serving include: summer squash, such as zucchini, mushrooms, asparagus, cucumbers, onions, green, leafy vegetables such as spinach, lettuce, kale and bok choy, cabbage, okra, broccoli, green beans, cauliflower, Brussels sprouts and leeks. There are many other varieties that are low in sodium and carbohydrates.
Protein Foods
Protein-rich foods, such as beef, fish and poultry are very low in carbohydrates or carbohydrate-free. They are often too high in sodium to be considered a low-sodium food, which by definition must provide 40mg or less of sodium per serving. Exceptions include a 3-ounce serving of cooked beef, round—bottom, tip or eye of round—a 3-ounce portion of cooked monkfish, wild rainbow trout, yellowfin or bluefin tuna, pike, catfish or wild Atlantic salmon and a 3-ounce portion of roasted chicken, white meat only. Low-sodium cheese such as colby or cheddar and whipping cream, heavy or light, are low in sodium and carbohydrates.
