Here’s your quick-reference cheat sheet for the next time you’re at the store. Check the Nutrition Facts panel. If the sodium is listed as “0 mg,” you’re golden. If it says 10–20 mg or more, you’re probably holding club soda or a mineral water. Also, look at the ingredients list. If you see “sodium bicarbonate,” “sodium citrate,” or “potassium bicarbonate,” it’s got a little salt.
Another pro tip: Flavored seltzers that use natural essences (like a hint of lemon or berry) are almost always sodium-free. But if it says “sparkling water beverage” or “tonic,” run for the hills—or at least run for the plain seltzer aisle.
Oh, and one more thing—don’t forget about home carbonation machines like Sodastream. You control the water, so you control the sodium. It’s basically a zero-sodium party in your kitchen. You can even add a squeeze of fresh citrus or a splash of fruit juice for flavor without the sodium. Total win.
