When you start your Whole30 journey, you are likely to start looking for alternative food products that are compliant compared to what you consumed before the Whole30. This can lead you to realize ingredients that you have never noticed, or even heard of before, being added into your foods, such as sodium benzoate. What is this chemical sounding additive and is it Whole30 compliant?
Yes, Sodium Benzoate is considered a Whole30 compliant food additive. However, it’s encouraged to find more natural products if able. Although it’s not listed on their approved additives cheat sheet provided on their website, those in the Whole30 forum confirm this additive can be consumed during the 30-days. Many products can be swapped for similar ones without this ingredient.
Now that we know sodium benzoate is approved, let’s take a deeper look into this additive, its functions, benefits and drawbacks as well as alternatives for those looking to take a more natural approach.
Contents
- What is Sodium Benzoate?
- Is Sodium Benzoate Healthy?
- Nutrition Facts for Sodium Benzoate
- Alternatives to Sodium Benzoate
- Related Questions
What is Sodium Benzoate?
A common food preservative and pickling agent, sodium benzoate is a man-made compound commonly added to sodas, packaged foods, and some personal care products to extend shelf life. Sodium Benzoate is particularly helpful at inhibiting growth of potentially harmful bacteria in acidic foods which is why you may often see it added to sodas, pickles, jelly, salad dressings and more [1].
Is Sodium Benzoate Soluble in Water?
Yes, Sodium Benzoate is highly water soluble. However, it is not soluble in alcohol. Benzoic acid, the compound sodium benzoate comes from is often not used in food products because it is not very water soluble.
Is Sodium Benzoate MSG?
Although they both function as preservatives and both contain sodium, sodium benzoate is not the same as monosodium glutamate (MSG).
Is Sodium Benzoate Healthy?
Sodium Benzoate is on the Generally Recognized as Safe (GRAS) list by the Food and Drug Administration (FDA), meaning that it is considered a safe food additive when used as intended. Safety concerns have been raised regarding this man-made chemical additive. However, further research is needed to determine risks.
One of the biggest concerns raised over this additive in food products is it converting to the well-known carcinogen, benzene. This compound is often found converted in drinks such as sodas or juices, though long term studies on regular benzene consumption and cancer risk are lacking [2].
Other health risks associated with sodium benzoate consumption include increased inflammation, ADHD, increased appetite, and allergies. Some studies suggest in large doses, sodium benzoate can help with certain medical conditions, such as treating liver disease, schizophrenia, multiple sclerosis, depression and more. However, further research is needed to prove these claims.
Nutrition Facts for Sodium Benzoate
Ingredients:
- Sodium Benzoate
Nutrition Facts (Per 100 grams):
- Calories 0
- Fat 0g
- Saturated fat 0g
- Sodium 16,000mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Alternatives to Sodium Benzoate
A natural alternative to sodium benzoate as a preservative in foods is known as Natamycin, a naturally occurring antimicrobial that can function over a wide range of pH and heat processes. Unfortunately, this alternative is a lot pricier than sodium benzoate therefore many large food companies opt out of this alternative despite growing demand for more natural ingredients.
1. La Croix Sparkling Water Pamplemousse for Jones Soda
Swap out the sugar-laden, artificial chemical preservative Jones Cane Sugar Soda Root Beer for a Whole30-friendly sparkling water made with nothing but naturally essenced carbonated water. You can find this product online or in store at various retailers, including Publix and Walmart, priced at $6.49 for a 12-pack.
La Croix Sparkling Water Pamplemousse Grapefruit
Ingredients:
- Carbonates water, naturally essenced
Nutrition Facts (Per 1 can):
- Calories 0
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Jones Cane Sugar Soda Root Beet
Ingredients:
- Carbonated water
- Invert cane sugar
- Caramel color
- Natural flavors
- Sodium benzoate (as a preservative)
- Gum acacia
- Phosphoric acid
- Calcium disodium EDTA (to protect flavor)
Nutrition Facts (Per 1 bottle):
- Calories 180
- Fat 0g
- Saturated fat 0g
- Sodium 35mg
- Carbohydrates 46g
- Sugar 46g
- Added sugar 46g
- Fiber 0g
- Protein 0g
2. Grillo’s Pickles Italian Dill Spears for Claussen Kosher Dill Pickle Spears
For those pickle lovers out there, you may be surprised to see pickles are a common food product that contain sodium benzoate as a preservative, such as Claussen Kosher Dill Pickle Spears and many others.
Swapping out for a more natural brand of pickles, such as Grillo’s Pickles, can eliminate the artificial preservatives while still maintaining Whole30 compliancy. You can find this product online at various retail sites, including Walmart, Publix, and Target, priced at $5.99 for a 32-ounce container.
Grillo’s Pickles Italian Dill Spear
Ingredients:
- Cucumbers
- Brine
- Water
- Distilled white vinegar
- Salt
- Garlic
- Dill
- Grape leaves
Nutrition Facts (Per 1-ounce):
- Calories 5
- Fat 0g
- Saturated fat 0g
- Sodium 200mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Claussen Kosher Dill Pickle Spears
Ingredients:
- Fresh cucumbers
- Water
- Salt
- Distilled vinegar
- Contains less than 2% of
- Dried garlic
- Calcium chloride
- Sodium benzoate (to preserve flavor)
- Spice
- Mustard seed
- Natural flavor
- Polysorbate 80
- Dried red peppers
- Oleoresin turmeric
Nutrition Facts (Per 33 grams):
- Calories 5
- Fat 0g
- Saturated fat 0g
- Sodium 310mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
3. Primal Kitchen Balsamic Vinaigrette and Marinade for Wish-Bone Light Raspberry Walnut Vinaigrette Dressing
Another common product you will find sodium benzoate in is salad dressings, especially those that are acidic, such as Wish-bone vinaigrette.
An excellent Whole30 friendly substitute for this common household dressing brand is Primal Kitchen Balsamic Vinaigrette and Marinade. Although it contains more calories and fat per 2-tablespoon serving, it also contains all-natural ingredients compared to Wish-Bone which includes additional artificial additives and dyes.
You can find Primal Kitchen Balsamic vinaigrette online at various retail sites, including Thrive Market, priced at $5.99 for an 8-ounce bottle.
Primal Kitchen Balsamic Vinaigrette and Marinade
Ingredients:
- Organic balsamic vinegar
- Avocado oil
- Water
- Sea salt
- Organic lemon juice concentrate
- Organic garlic powder
- Organic onion powder
- Konjac root
- Organic black pepper
- Organic basil
- Organic oregano
Nutrition Facts (Per 2-tablespoons):
- Calories 100
- Fat 11g
- Saturated fat 1.5g
- Sodium 125mg
- Carbohydrates 3g
- Sugar 1g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Wish-Bone Light Raspberry Walnut Vinaigrette Dressing
Ingredients:
- Water
- Soybean oil
- Corn syrup
- Sugar
- Distilled vinegar
- Maltodextrin (corn)
- Salt
- Contains 2% or less of
- Balsamic vinegar
- Wine vinegar
- Concentrated grape must
- Caramel color
- Extra virgin olive oil
- Walnuts
- Red raspberry juice concentrate
- Onion
- Natural flavors
- Xanthan gum
- Spices
- Propylene glycol alginate
- Citric acid
- Red 40
- REB A (natural stevia leaf sweetener)
- Walnut extract
- Blue 1
- Sodium benzoate
- Sorbic acid
- Calcium disodium EDTA (to protect quality
- Balsamic vinegar
Nutrition Facts (Per 2-tablespoons):
- Calories 70
- Fat 4g
- Saturated fat 0.5g
- Sodium 280mg
- Carbohydrates 7g
- Sugar 4g
- Added sugar 4g
- Fiber 0g
- Protein 0g
4. Frank’s RedHot Sauce for Tapatio Hot Sauce
When it comes to hot sauces, there are a ton of options available. Being that hot sauce is another common food product to contain sodium benzoate, a simple label check can help you find another comparable brand with more natural ingredients. For example, Frank’s RedHot sauce has a similar flavor to Tapatio hot sauce but Frank’s does not contain sodium benzoate.
Although both Frank’s RedHot sauce and Tapatio Hot Sauce are Whole30 approved products, Frank’s is made with more natural ingredients which is encouraged for those who have that available to them during the 30-days. You can find this product in-store or online at various retail sites, including Walmart or Target, priced at $2.79 for a 12-ounce bottle
Frank’s RedHot Sauce
Ingredients:
- Aged cayenne red peppers
- Distilled vinegar
- Water
- Salt
- Garlic powder
Nutrition Facts (Per 1-teaspoon):
- Calories 0
- Fat 0g
- Saturated fat 0g
- Sodium 190mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Tapatio Hot Sauce
Ingredients:
- Water
- Red peppers
- Salt
- Spices
- Garlic
- Acetic acid
- Xanthan gum
- Sodium benzoate (as a preservative)
Nutrition Facts (Per 1-teaspoon):
- Calories 0
- Fat 0g
- Saturated fat 0g
- Sodium 90mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Related Questions
Is Sodium Benzoate Gluten Free?
Yes, sodium benzoate is considered a gluten-free foods additive and is often used in gluten-free food products.
Does Sodium Benzoate Cause Cancer?
There are concerns that sodium benzoate can increase cancer risk when converted to benzene, a known carcinogen. However, the FDA has determined the amount of this preservative in foods does not pose a significant health risk.
Can Sodium Benzoate Cause High Blood Pressure?
The research around sodium benzoate and blood pressure is not strong. Although it has not been directly identified to increase blood pressure levels, it is commonly found in highly processed foods which can contain elevated amounts of sodium. A high sodium diet is associated with increased risk for high blood pressure.
Is Sodium Benzoate Vegan?
Yes, sodium benzoate is vegan because it does not contain any animal products. In fact, sodium benzoate is a product of benzoic acid, a naturally occurring compound in some fruits and vegetables, such as apples, cranberries, and prunes.