DASH Fats & Oils Guide

With 0mg sodium per 100g, Avocado Oil earns a Limited classification on DASH. It is allowed in moderation under DASH serving counts but not a daily staple. Beyond the primary classification, avocado oil also provides 100g fat per 100g. Among the 23 items in this category, avocado oil sits at the low end for sodium — next closest is Canola Oil at 0mg. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 643mg sodium per 100g, Butter falls into the Limited category under DASH guidelines. It is allowed in moderation under DASH serving counts but not a daily staple. Beyond the primary classification, butter also provides 81.1g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Duck Fat at 140mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 0mg sodium per 100g, Canola Oil falls into the Limited category under DASH guidelines. The classification reflects that it is allowed in moderation under DASH serving counts but not a daily staple. Nutritionally, it also delivers 100g fat per serving. Among the 23 items in this category, canola oil sits at the low end for sodium — next closest is Coconut Oil at 0mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Coconut Oil is classified as Limited on DASH, with 0mg sodium per 100g. The classification reflects that it is allowed in moderation under DASH serving counts but not a daily staple. Nutritionally, it also delivers 99.1g fat per serving. Among the 23 items in this category, coconut oil sits at the low end for sodium — next closest is Flaxseed Oil at 0mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Cooking Spray is classified as Limited on DASH, with 59mg sodium per 100g. This means it is allowed in moderation under DASH serving counts but not a daily staple. It also contains 78.7g fat, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Heavy Cream at 27mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 0mg sodium per 100g, Flaxseed Oil falls into the Limited category under DASH guidelines. It is allowed in moderation under DASH serving counts but not a daily staple. Beyond the primary classification, flaxseed oil also provides 100g fat per 100g. Among the 23 items in this category, flaxseed oil sits at the low end for sodium — next closest is Grapeseed Oil at 0mg. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 2mg sodium per 100g, Ghee earns a Limited classification on DASH. This means it is allowed in moderation under DASH serving counts but not a daily staple. It also contains 99.5g fat, which may factor into overall meal planning. Within this category, it falls between Lard and Olive Oil for sodium, ranking 14 of 23. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Grapeseed Oil is classified as Limited on DASH, with 0mg sodium per 100g. The classification reflects that it is allowed in moderation under DASH serving counts but not a daily staple. Nutritionally, it also delivers 100g fat per serving. Among the 23 items in this category, grapeseed oil sits at the low end for sodium — next closest is MCT Oil at 0mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 27mg sodium per 100g, Heavy Cream falls into the Limited category under DASH guidelines. It is allowed in moderation under DASH serving counts but not a daily staple. Beyond the primary classification, heavy cream also provides 36.1g fat per 100g. Within this category, it falls between Shortening and Cooking Spray for sodium, ranking 17 of 23. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 694mg sodium per 100g, Margarine falls into the Limited category under DASH guidelines. The classification reflects that it is allowed in moderation under DASH serving counts but not a daily staple. Nutritionally, it also delivers 65g fat per serving. It ranks among the highest in this category for sodium. The nearest lower option is Butter at 643mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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MCT Oil is classified as Limited on DASH, with 0mg sodium per 100g. This means it is allowed in moderation under DASH serving counts but not a daily staple. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Grapeseed Oil and Peanut Oil for sodium, ranking 6 of 23. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Olive Oil is classified as Limited on DASH, with 2mg sodium per 100g. The classification reflects that it is allowed in moderation under DASH serving counts but not a daily staple. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Ghee and Shortening for sodium, ranking 15 of 23. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 135mg sodium per 100g, Palm Oil falls into the Limited category under DASH guidelines. This means it is allowed in moderation under DASH serving counts but not a daily staple. It ranks among the highest in this category for sodium. The nearest lower option is Cooking Spray at 59mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Peanut Oil is classified as Limited on DASH, with 0mg sodium per 100g. This means it is allowed in moderation under DASH serving counts but not a daily staple. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between MCT Oil and Safflower Oil for sodium, ranking 7 of 23. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 0mg sodium per 100g, Safflower Oil earns a Limited classification on DASH. This means it is allowed in moderation under DASH serving counts but not a daily staple. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Peanut Oil and Sesame Oil for sodium, ranking 8 of 23. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 0mg sodium per 100g, Sesame Oil falls into the Limited category under DASH guidelines. The classification reflects that it is allowed in moderation under DASH serving counts but not a daily staple. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Safflower Oil and Sunflower Oil for sodium, ranking 9 of 23. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Sunflower Oil is classified as Limited on DASH, with 0mg sodium per 100g. The classification reflects that it is allowed in moderation under DASH serving counts but not a daily staple. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Sesame Oil and Vegetable Oil for sodium, ranking 10 of 23. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 0mg sodium per 100g, Vegetable Oil falls into the Limited category under DASH guidelines. It is allowed in moderation under DASH serving counts but not a daily staple. Beyond the primary classification, vegetable oil also provides 100g fat per 100g. Within this category, it falls between Sunflower Oil and Walnut Oil for sodium, ranking 11 of 23. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 0mg sodium per 100g, Walnut Oil falls into the Limited category under DASH guidelines. It is allowed in moderation under DASH serving counts but not a daily staple. Beyond the primary classification, walnut oil also provides 100g fat per 100g. Within this category, it falls between Vegetable Oil and Lard for sodium, ranking 12 of 23. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 1220mg sodium per 100g, Beef Tallow falls into the Not Allowed category under DASH guidelines. It is high in sodium, processed, or in a category DASH minimizes. Beyond the primary classification, beef tallow also provides 14.7g protein and 14.9g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Margarine at 694mg.

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At 140mg sodium per 100g, Duck Fat falls into the Not Allowed category under DASH guidelines. The classification reflects that it is high in sodium, processed, or in a category DASH minimizes. Nutritionally, it also delivers 18.7g protein per serving. It ranks among the highest in this category for sodium. The nearest lower option is Palm Oil at 135mg.

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At 0mg sodium per 100g, Lard falls into the Not Allowed category under DASH guidelines. The classification reflects that it is high in sodium, processed, or in a category DASH minimizes. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Walnut Oil and Ghee for sodium, ranking 13 of 23.

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With 4mg sodium per 100g, Shortening earns a Not Allowed classification on DASH. This means it is high in sodium, processed, or in a category DASH minimizes. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Olive Oil and Heavy Cream for sodium, ranking 16 of 23.

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