Eating a low-sodium diet can be challenging, especially when looking for quick, easy, and nutritious options for meals and snacks. Many common foods are high in sodium, including processed meats, canned goods, condiments, salty snacks, and many restaurant or frozen meals.
Eggs are a nutritious choice that can fit into a low-sodium meal plan. Here is a closer look at the sodium content of eggs, how many you can eat on a low-sodium diet, and tips for preparing them.
Are eggs high in sodium?
Eggs themselves are naturally low in sodium, with just 60-80 milligrams per large egg. The sodium content comes from the white part of the egg, while the yolk contains minimal amounts. Therefore, egg whites contain a bit more sodium than whole eggs.
Here is how the sodium content of one large egg compares to daily sodium limits on a low-sodium diet:
- Whole large egg: 60-80 mg sodium
- Egg white from 1 large egg: 15-20 mg sodium
- Daily sodium limit on a 2,000 calorie low-sodium diet: 2,300 mg or less
As you can see, one large egg contains only about 3-4% of the recommended daily sodium intake. Egg whites alone provide less than 1% of the recommended limit.
So eggs can be a great low-sodium choice. However, the way you cook and serve the eggs can significantly increase the sodium content.
How are eggs high in sodium?
Although eggs themselves are low in sodium, the way you cook and prepare them can add a significant amount of salt and sodium.
Some common ways that eggs can end up high in sodium include:
- Cooking in salted butter or oil
- Adding salt, soy sauce, or other seasonings
- Serving with salty meats like bacon or sausage
- Serving on toast made with salty bread
- Adding high-sodium cheese as a topping
- Choosing pre-made or restaurant egg dishes made with lots of added sodium
For example, a 2-egg omelet made with cheese and bacon at a restaurant may contain over 1,500 mg sodium, accounting for over half of the daily recommended limit.
Cooking at home allows you to control how much sodium is added to your eggs. With some simple low-sodium cooking strategies, eggs can be a perfect fit for a heart-healthy low-sodium meal plan.
How many eggs can I eat per day on a low-sodium diet?
Healthy adults without cholesterol issues can safely eat 1-2 whole eggs per day, even as part of a low-sodium diet. The upper limit for healthy people is about 3 eggs per day.
Here’s a look at how many eggs you can eat on a 2,000 calorie low-sodium diet:
| Number of eggs | Total sodium |
|---|---|
| 1 egg | 60-80 mg |
| 2 eggs | 120-160 mg |
| 3 eggs | 180-240 mg |
As you can see from the table, even 3 eggs provide well under 10% of the 2,300 mg daily sodium limit on a low-sodium diet. So eggs can be a regular part of your menu planning.
5 Tips for eating eggs on a low-sodium diet
Here are some tips for preparing and serving eggs while keeping sodium low:
1. Cook eggs simply
Opt for simple cooking methods like poaching, soft boiling, frying, or scrambling your eggs in a nonstick pan. Avoid adding salt or high-sodium seasonings.
2. Choose low-sodium toppings
Keep toast light by avoiding salty baked goods. Top eggs with fresh herbs, salsa, hot sauce, or avocado instead of cheese, bacon, or sausage.
3. Make your own omelets or scrambles
Cook omelets and scrambles at home so you control the fillings and sodium levels. Fill them with mushrooms, onions, tomatoes, spinach, or other favorite veggies instead of salty meats and cheeses.
4. Read labels when buying pre-made egg dishes
Opt for plain boiled eggs when possible. Look for frozen breakfast sandwiches with less than 500 mg sodium per serving.
5. Order carefully when dining out
Avoid omelets or breakfast plates with bacon, sausage, ham, cheese, salty hash browns, etc. Opt for a vegetable omelet or eggs cooked simply.
Sample low-sodium egg recipes and meal ideas
Here are some ideas for enjoying eggs as part of a low-sodium meal:
Breakfast:
- Scrambled eggs with spinach and mushrooms
- Omelet with tomato, basil, and feta
- Poached eggs over avocado toast
- Boiled eggs with fruit salad
- Baked egg cups with veggies
Lunch/Dinner:
- Fried eggs over greens and sweet potato hash
- Shakshuka: eggs poached in tomato sauce
- Egg salad stuffed in a bell pepper
- Quiche with zucchini, tomatoes, and Parmesan
- Spaghetti carbonara with eggs, pasta, and peas
Snacks:
- Deviled eggs
- Hard boiled eggs
- Egg salad lettuce wraps
Should I limit egg yolks on a low-sodium diet?
People with normal cholesterol levels do not need to limit egg yolks as part of a low-sodium diet. The yolks contain minimal sodium, and the cholesterol and fat can be part of a healthy diet.
However, people with high cholesterol or heart disease may want to limit egg yolks to 2-4 per week as part of their doctor’s recommendations while still enjoying the whites.
Shopping for eggs on a low-sodium diet
To limit sodium, read labels when buying prepared egg products:
- Fresh eggs: Choose plain eggs, not salted or seasoned
- Cartons of liquid eggs: Select unsweetened 100% egg products or real eggs with under 100mg sodium per 1⁄4 cup serving
- Egg substitutes: Look for unsalted versions or no more than 140mg sodium per 1⁄4 cup
- Frozen egg dishes: Pick plain boiled eggs or dishes with less than 500mg sodium per serving
Conclusion
Eggs can be a healthy low-sodium breakfast, lunch, dinner or snack option. Whole eggs contain minimal sodium, with just 60-80mg per large egg. The way you prepare and serve eggs makes the biggest difference in the sodium levels. Cook eggs simply at home and limit salty add-ons to keep your total sodium in check. Limit egg yolks to 2-4 per week if you have cholesterol issues, but otherwise eggs are safe to enjoy daily as part of a heart-healthy low-sodium meal plan.