DASH Grains Guide

Amaranth is classified as Allowed on DASH, with 20mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Oat Flour and Arrowroot Powder for sodium, ranking 15 of 35.

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At 26mg sodium per 100g, Arrowroot Powder falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Amaranth and Rice for sodium, ranking 16 of 35.

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At 422mg sodium per 100g, Bagel falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, bagel also provides 10.6g protein per 100g. Within this category, it falls between Fried Rice and English Muffin for sodium, ranking 25 of 35.

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With 9mg sodium per 100g, Barley earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, barley also provides 9.9g protein and 15.6g fiber per 100g. Within this category, it falls between Quinoa and Cornstarch for sodium, ranking 11 of 35.

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At 1mg sodium per 100g, Buckwheat falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, buckwheat also provides 13.2g protein and 10g fiber per 100g. Among the 35 items in this category, buckwheat sits at the low end for sodium — next closest is Tapioca Starch at 1mg.

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At 486mg sodium per 100g, Burrito falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 11.1g protein and 8.5g fat per serving. It ranks among the highest in this category for sodium. The nearest lower option is Waffles at 460mg.

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Corn is classified as Allowed on DASH, with 15mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Cornstarch and Oat Flour for sodium, ranking 13 of 35.

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At 135mg sodium per 100g, Corn Flakes falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Rice Cakes and Rice Noodles for sodium, ranking 19 of 35.

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With 7mg sodium per 100g, Cornmeal earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 10.4g protein and 5.4g fat, which may factor into overall meal planning. Within this category, it falls between Pasta and Quinoa for sodium, ranking 9 of 35.

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At 9mg sodium per 100g, Cornstarch falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Barley and Corn for sodium, ranking 12 of 35.

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At 698mg sodium per 100g, Croutons falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, croutons also provides 11.9g protein and 6.6g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Pizza at 624mg.

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English Muffin is classified as Allowed on DASH, with 425mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 8.9g protein and 3.5g fiber per serving. Within this category, it falls between Bagel and Waffles for sodium, ranking 26 of 35.

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At 387mg sodium per 100g, Fried Rice falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Tacos and Bagel for sodium, ranking 24 of 35.

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With 294mg sodium per 100g, Granola Bars earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, granola bars also provides 10.1g protein and 19.8g fat per 100g. Within this category, it falls between Rice Crackers and Tacos for sodium, ranking 22 of 35.

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At 5mg sodium per 100g, Millet falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 11g protein and 8.5g fiber per serving. Among the 35 items in this category, millet sits at the low end for sodium — next closest is Spelt at 5mg.

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At 508mg sodium per 100g, Naan falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, naan also provides 11.1g protein and 7.3g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Nachos at 488mg.

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With 488mg sodium per 100g, Nachos earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, nachos also provides 7.6g protein and 15.9g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Burrito at 486mg.

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With 19mg sodium per 100g, Oat Flour earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 14.7g protein and 9.1g fat, which may factor into overall meal planning. Within this category, it falls between Corn and Amaranth for sodium, ranking 14 of 35.

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Oats is classified as Allowed on DASH, with 6mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 13.2g protein and 6.5g fat, which may factor into overall meal planning. Among the 35 items in this category, oats sits at the low end for sodium — next closest is Pasta at 6mg.

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Pancakes is classified as Allowed on DASH, with 508mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 7.4g protein and 12.1g fat per serving. It ranks among the highest in this category for sodium. The nearest lower option is Naan at 508mg.

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At 6mg sodium per 100g, Pasta falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, pasta also provides 13g protein and 3.2g fiber per 100g. Among the 35 items in this category, pasta sits at the low end for sodium — next closest is Cornmeal at 7mg.

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With 854mg sodium per 100g, Pita Bread earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, pita bread also provides 11.8g protein and 15.2g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Croutons at 698mg.

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With 624mg sodium per 100g, Pizza earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 11.7g protein and 12.6g fat, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Sourdough Bread at 602mg.

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Quinoa is classified as Allowed on DASH, with 7mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 2.8g fiber per serving. Within this category, it falls between Cornmeal and Barley for sodium, ranking 10 of 35.

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Rice is classified as Allowed on DASH, with 71mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 7.1g protein and 4.2g fiber, which may factor into overall meal planning. Within this category, it falls between Arrowroot Powder and Rice Cakes for sodium, ranking 17 of 35.

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With 71mg sodium per 100g, Rice Cakes earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 7.1g protein and 4.2g fiber, which may factor into overall meal planning. Within this category, it falls between Rice and Corn Flakes for sodium, ranking 18 of 35.

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With 233mg sodium per 100g, Rice Crackers earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, rice crackers also provides 10g protein per 100g. Within this category, it falls between Rice Noodles and Granola Bars for sodium, ranking 21 of 35.

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With 182mg sodium per 100g, Rice Noodles earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 6g protein, which may factor into overall meal planning. Within this category, it falls between Corn Flakes and Rice Crackers for sodium, ranking 20 of 35.

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Rye Bread is classified as Allowed on DASH, with 2mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 10.3g protein and 15.1g fiber per serving. Among the 35 items in this category, rye bread sits at the low end for sodium — next closest is Wheat Flour at 3mg.

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At 602mg sodium per 100g, Sourdough Bread falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 10.8g protein and 2.2g fiber per serving. It ranks among the highest in this category for sodium. The nearest lower option is Pancakes at 508mg.

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At 5mg sodium per 100g, Spelt falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 5.5g protein and 3.9g fiber per serving. Among the 35 items in this category, spelt sits at the low end for sodium — next closest is Oats at 6mg.

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With 363mg sodium per 100g, Tacos earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, tacos also provides 6.7g protein and 9.2g fat per 100g. Within this category, it falls between Granola Bars and Fried Rice for sodium, ranking 23 of 35.

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At 1mg sodium per 100g, Tapioca Starch falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 35 items in this category, tapioca starch sits at the low end for sodium — next closest is Rye Bread at 2mg.

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At 460mg sodium per 100g, Waffles falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, waffles also provides 7.4g protein and 9.5g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is English Muffin at 425mg.

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With 3mg sodium per 100g, Wheat Flour earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, wheat flour also provides 9.6g protein and 13.1g fiber per 100g. Among the 35 items in this category, wheat flour sits at the low end for sodium — next closest is Millet at 5mg.

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