Food Labels that say the words sodium? Can’t keep up with the jargon? Here’s a cheat sheet:

• Sodium-free: Less than 5 mg of sodium per serving
• Very low-sodium: 35 mg or less per serving
• Low-sodium: Less than 140 mg per serving
• Reduced sodium: Sodium level reduced by 25% 
• Unsalted, no salt added, or without added salt: Made without the salt that’s normally used, but still contains the sodium that’s a natural part of the food itself.

What’s in a Name?
When you’re scanning a food label, don’t just look for the word “salt.” Watch out for various forms of sodium or other names for the same thing:

 sodium alginate
sodium ascorbate
sodium bicarbonate (baking soda)
sodium benzoate
sodium caseinate
sodium chloride
sodium citrate
sodium hydroxide
sodium saccharin
sodium stearoyl lactylate
sodium sulfite
disodium phosphate
monosodium glutamate (MSG)
trisodium phosphate
Na

It’s a warm comfort food on a cold day, but look out — soups are typically loaded with sodium. For instance, a cup of chicken noodle soup (canned) contains as much as 1,106 mg of sodium.

Tips: Look for reduced-sodium versions of your favorites. And always check the label — you might find that one brand’s “Healthy” version actually has less sodium than the “25% Less Sodium” variety.

While a handy substitute for fresh, canned veggies are typically laden with preservatives or sauces and seasonings that add extra sodium. A cup of canned cream-style corn contains 730 mg of sodium.

Tips: Rinse vegetables thoroughly, or buy canned ones labeled “no salt added,” and add your own, in moderation. Or check the freezer section where you may have more luck finding an unsalted choice.

They seem safe enough, right? Look closer.

• Some brands of corn flakes have up to 266 mg of sodium per cup.
• Some brands of raisin bran have up to 342 mg of sodium per cup.

Tip: Puffed rice and puffed wheat are sodium free. Mix half of your favorite cereal with half of a sodium-free choice. Or look for companies that make low-sodium cereals.

They’re quick. They’re easy. And they’re loaded with sodium. A 5-oz. frozen turkey and gravy dinner packs 787 mg. of sodium.

Tip: A “lighter” version may have less salt, but it’s no guarantee. Read the labels to be sure. It’s possible that “lighter” refers to fat only.