Eating a low sodium diet often means limiting processed foods and restaurant meals. With their high salt content, items like corned beef can seem off limits. However, with careful preparation and portion control, you may be able to occasionally enjoy corned beef while following a low sodium meal plan.
What is corned beef?
Corned beef is a salt-cured meat product. To make it, beef briskets are dry cured in a pickling brine solution. This brining liquid contains salt, nitrates, spices, and sometimes sugar. After brining for several days to a few weeks, the cured brisket is cooked by simmering or boiling.
The term “corned” comes from the coarse grains of salt historically used in the curing process. While modern corned beef is no longer cured with large kernel salt, it retains its signature salty flavor.
Nutrition facts for corned beef
A 3 ounce serving of corned beef contains approximately:
- Calories: 231
- Total fat: 15g
- Saturated fat: 5g
- Cholesterol: 89mg
- Sodium: 915mg
- Total carbs: 0g
- Protein: 21g
As you can see, corned beef is very high in sodium. A 3 ounce serving provides nearly 40% of the daily value. Such a high salt content can make corned beef challenging to fit into a low sodium diet.
Recommended sodium intake on a low sodium diet
So how much sodium should you aim for on a low sodium meal plan? General recommendations include:
- Healthy adults: Less than 2300mg per day
- Adults with high blood pressure: 1500mg or less per day
- Adults with heart failure or kidney disease: 2000mg or less per day
People variably define a “low sodium diet” as limiting intake to 1000 to 3000mg per day. In all cases, it involves significantly restricting salty foods and being mindful of sodium content.
Strategies for eating corned beef on a low sodium diet
While corned beef is high in sodium, you can likely still fit it into a low sodium diet on occasion. Here are some tips:
Watch your portions
Stick to a serving of 2-3 ounces of corned beef at a time. This provides 200-300mg sodium, versus 500-600mg in a larger 4-5 ounce portion.
Balance with low sodium foods
Build your meal around fresh, unprocessed fruits, vegetables, whole grains, beans, lentils, and unsalted nuts and seeds. Choose low sodium versions of condiments and salad dressings.
Skip the deli meats
On days when you eat corned beef, avoid other processed meats like deli ham, turkey, roast beef and salami.
Read nutrition labels
Compare brands and select a lower sodium corned beef when possible. Canned versions tend to be saltier than freshly cooked.
Rinse before eating
Rinsing corned beef briefly under running water can reduce the sodium content by up to 40%. Pat dry before serving.
Use low sodium brine
When making corned beef at home, create a less salty brine using onion, garlic, spices, vinegar and a smaller amount of salt.
Sample low sodium meal with corned beef
Here is an example of a low sodium meal featuring a 3 ounce serving of corned beef:
| Food | Sodium (mg) |
|---|---|
| 3 ounces corned beef | 300 |
| 1 medium boiled potato | 10 |
| 1 cup boiled cabbage | 15 |
| 2 slices whole wheat bread | 120 |
| 1 teaspoon mustard | 50 |
| 1 cup strawberries | 1 |
| Water | 0 |
| Total | 496 |
As you can see, pairing a sensible portion of corned beef with mostly unprocessed foods can allow it to fit into a low sodium meal plan. Overall sodium intake stays under 500mg for the entire meal.
Healthier corned beef alternatives
If you’d like to enjoy a corned beef-style sandwich or dish without all the sodium, consider these lower salt options:
Turkey or beef brisket
Cook fresh brisket with pickling spices like coriander, mustard seed, bay leaves and black peppercorns. The flavor will be similar to corned beef but with only a fraction of the sodium.
Grilled salmon
Slabs of grilled or poached salmon make an easy protein swap on a reuben-style sandwich.
Pastrami-spiced eggplant
Brush slices of eggplant with oil and coat with pastrami-style spices. Roast at 400°F until tender and slightly charred.
Smoked tofu
Slice smoked tofu thinly and use in place of deli meats on sandwiches. Or cube and add to salads in lieu of corned beef.
Lentil walnut loaf
Make a seasoned lentil and walnut loaf and serve warm sliced on rye bread with sauerkraut and spicy mustard.
Tips for following a long-term low sodium diet
If you’re looking to observe a low sodium diet permanently or for an extended period, keep these tips in mind:
Learn to love whole foods
Fill your diet with minimally processed fruits, vegetables, beans, lentils, whole grains, nuts, seeds, healthy oils and lean proteins like poultry, eggs, fish and legumes.
Cook at home
Prepare more meals at home so you can control added salt and sodium levels. Limit restaurant meals, where sodium is harder to regulate.
Flavor with herbs and spices
Season your cooking with fresh or dried herbs, spices, citrus, vinegars and salt-free seasoning blends in place of table salt.
Read all labels
Get in the habit of checking nutrition labels for sodium content. Look for low sodium or reduced sodium products.
Ditch the salt shaker
Remove the salt shaker from your kitchen so you aren’t tempted to routinely add more sodium.
Watch condiments
Choose low or reduced sodium versions of condiments like soy sauce, ketchup, mustard and salad dressings.
Beware hidden sodium
Reduce consumption of bread, pizza, cold cuts, canned items, soups and snacks where salt may sneak in.
The bottom line
Corned beef is high in sodium, which can make it tricky to incorporate into a low sodium diet. However, having a modest portion along with plenty of fresh, unprocessed foods can allow you to occasionally enjoy corned beef while keeping your overall sodium intake in check. For a frequent corned beef fix without the salt, opt for brisket or other meats cooked with pickling spices, or try salt-free seasoned lentil or veggie loaves.