Understanding 'No Salt Added'
When you see a can of tomatoes labeled 'no salt added,' it means that no sodium chloride (table salt) was included in the ingredients list during processing. However, tomatoes themselves contain naturally occurring minerals, including a small amount of sodium. This is why even the freshest, unprocessed tomatoes have some sodium. Manufacturers are legally required by the FDA to list the total sodium content on the nutrition label, which accounts for both naturally occurring sodium and any sodium from other additives, such as calcium chloride.
The Difference Between 'No Salt Added' and 'Low Sodium'
It's important for consumers to distinguish between different labeling claims when shopping for canned goods, as each term has a specific regulatory definition.
FDA Labeling Guidelines
- Salt/Sodium-Free: Contains less than 5 mg of sodium per serving.
- Very Low Sodium: Contains 35 mg of sodium or less per serving.
- Low Sodium: Contains 140 mg of sodium or less per serving.
- Reduced Sodium: Contains at least 25% less sodium than the regular product.
- No Salt Added/Unsalted: No salt is added during processing, but the food still contains the naturally occurring sodium from its ingredients.
Sodium Content by Product Type
The amount of sodium in no-salt-added canned tomatoes can vary depending on the product type and brand. This is because the concentration of the tomatoes and the ingredients in the packing liquid can affect the final sodium level. Let's look at some examples based on standard serving sizes, often a half-cup.
| Product Type | Example Sodium Content (per 1/2 cup) | % Daily Value (based on <2,300mg) |
|---|---|---|
| Diced Tomatoes (no salt added) | ~15 mg | 1% |
| Tomato Paste (no salt added) | ~20 mg | 1% |
| Crushed Tomatoes (no salt added) | ~15 mg (per 1/2 cup) | 1% |
| Stewed Tomatoes (no salt added) | ~29 mg | 1% |
| Whole Tomatoes (no salt added) | ~24 mg (per 1 cup) | 1% |
| Fresh, Raw Tomato | ~7-10 mg (per 1 cup, depending on variety) | <1% |
Why Additives like Citric Acid and Calcium Chloride Are Used
For some consumers, seeing extra ingredients like citric acid and calcium chloride in no-salt-added products can be confusing. These additives do not contain sodium and serve different purposes in the canning process.
- Citric Acid: Often added to regulate acidity. Tomatoes can vary in acidity, so citric acid ensures a consistent flavor profile and helps maintain proper pH levels for safe canning.
- Calcium Chloride: This is a firming agent used to help maintain the texture of diced tomatoes so they don't break down into mush. It is sodium-free but provides a firmness that salt would otherwise help preserve.
Minimizing Sodium Intake with Canned Tomatoes
Even with low levels of sodium in no-salt-added products, every milligram counts for those on severely restricted diets. Here are some strategies for keeping your intake in check:
- Rinse and Drain: For certain applications, rinsing canned tomatoes can wash away some of the surface sodium, though the amount is minimal for no-salt-added varieties. This practice is more effective for reducing the much higher sodium content in regular canned tomatoes.
- Choose the Right Type: Opting for no-salt-added varieties is the most crucial step. Pay attention to labels, as different forms, like paste or sauce, can have slightly different sodium concentrations, even without added salt.
- Cook from Scratch: Preparing your own tomato-based dishes from fresh tomatoes provides the ultimate control over sodium content. Fresh tomatoes contain the lowest amount of natural sodium.
- Read the Ingredients List: Always check the ingredients list to confirm that no salt or other sodium-containing additives have been included. The phrase "no salt added" is not a guarantee of zero sodium.
- Boxed or Jarred Options: Some brands offer tomatoes in boxes or jars, which can be a good alternative, particularly for those concerned about BPA in can linings. Some of these brands also focus on very low sodium content.
Making Your Own Low-Sodium Tomato Sauce
For maximum flavor and minimum sodium, preparing your own sauce is the best option. Here is a simple outline for a low-sodium tomato sauce.
- Ingredients: Fresh, ripe tomatoes; garlic; onion; olive oil; salt-free seasoning blends (such as Italian herbs, black pepper, and paprika).
- Preparation: Sauté the onions and garlic in olive oil. Add chopped fresh tomatoes and simmer slowly to concentrate the flavor. Season with salt-free herbs and spices to your taste.
- Flavor Boost: Enhance the flavor naturally with ingredients like fresh basil, oregano, a splash of red wine vinegar, or a pinch of sugar to cut acidity.
Conclusion
While a can of tomatoes labeled 'no salt added' is not entirely sodium-free due to the naturally occurring mineral in the tomato itself, it is a vastly superior choice for health-conscious consumers compared to regular canned products. The trace amounts of sodium, typically 15-40 mg per serving, are minimal and easily managed. By understanding FDA labeling guidelines, comparing different product types, and being mindful of other additives, you can confidently include these products in a healthy, low-sodium diet and control the seasoning yourself. For the lowest possible sodium, always opt for fresh, raw tomatoes when possible.
