Salt is essential for maintaining fluid balance, supporting muscle contraction, and transmitting nerve signals. While it boosts flavor and preserves foods, too much sodium can raise blood pressure and increase heart‑disease risk. Health agencies advise keeping daily sodium intake below 2,300 mg, with many adults aiming for 1,500 mg or less.
Tracking sodium is the first step toward smarter eating. Below are ten breakfast options, each delivering 340 mg of sodium or less per serving while staying under 400 calories.
1. Kale Egg‑White Quiche with Sweet‑Potato Crust
Nutrition per serving: 168 kcal | Fat 7 g (Sat 2 g) | Cholesterol 108 mg | Sodium 335 mg | Carbs 13 g | Fiber 3 g | Sugar 4 g | Protein 14 g
2. Creamy Almond‑Butter Banana Smoothie
Nutrition per serving: 389 kcal | Fat 15 g (Sat 2 g) | Cholesterol 3 mg | Sodium 191 mg | Carbs 46 g | Fiber 7 g | Sugar 25 g | Protein 20 g
3. Egg‑White Quinoa Bowl with Veggies
Nutrition per serving: 338 kcal | Fat 15 g (Sat 3 g) | Cholesterol 54 mg | Sodium 158 mg | Carbs 35 g | Fiber 4 g | Sugar 4 g | Protein 15 g
4. Raspberry Smoothie Bowl with Pear & Pistachios
Nutrition per serving: 400 kcal | Fat 7 g (Sat 1 g) | Cholesterol 15 mg | Sodium 133 mg | Carbs 53 g | Fiber 13 g | Sugar 28 g | Protein 36 g
5. Sheet‑Pan French Toast with Mixed‑Berry Sauce
Nutrition per serving: 240 kcal | Fat 5 g (Sat 2 g) | Cholesterol 207 mg | Sodium 340 mg | Carbs 32 g | Fiber 5 g | Sugar 12 g | Protein 16 g
6. Carrot‑Cake Energy Bars
Nutrition per serving: 239 kcal | Fat 14 g (Sat 5 g) | Cholesterol 0 mg | Sodium 88 mg | Carbs 26 g | Fiber 5 g | Sugar 14 g | Protein 5 g
7. Coconut Pancakes with Mango Puree
Nutrition per serving: 246 kcal | Fat 10 g (Sat 8 g) | Cholesterol 0 mg | Sodium 189 mg | Carbs 30 g | Fiber 7 g | Sugar 18 g | Protein 9 g
8. Raspberry Chia Pudding with Almond Milk & Flax Crisps
Nutrition per serving: 326 kcal | Fat 16 g (Sat 2 g) | Cholesterol 7 mg | Sodium 59 mg | Carbs 38 g | Fiber 18 g | Sugar 15 g | Protein 12 g
9. Huevos Rancheros Nests
Nutrition per serving: 324 kcal | Fat 14 g (Sat 4 g) | Cholesterol 194 mg | Sodium 296 mg | Carbs 34 g | Fiber 8 g | Sugar 4 g | Protein 16 g
10. Golden Overnight Oats with Blueberries
Nutrition per serving: 252 kcal | Fat 5 g (Sat 1 g) | Cholesterol 0 mg | Sodium 44 mg | Carbs 41 g | Fiber 6 g | Sugar 9 g | Protein 10 g