For blood pressure · Checked 12 October 2026
The best DASH diet app: meal plans vs trackers
The best DASH diet app depends on whether you want a plan or a count. DASH Diet & Meal Plan and Mayo Clinic Diet hand you meal plans with recipes. My Dash Diet counts sodium. Cloche is a food journal that reads the sodium and potassium in each meal you log. DASH itself counts servings of vegetables, fruit, grains and low-fat dairy, and keeps sodium at 2,300 mg a day or lower. A salmon poke bowl comes back at 1,120 mg of sodium and 1,000 mg of potassium.
- Best for
- People following DASH who want to see the sodium and potassium in what they actually ate.
- Price
- Free on TestFlight. After that, logging stays free and meal readings cost $12.99 a month or $79 a year.
- Not for
- A DASH meal plan, recipes or serving counts.
Made for iPhone. Invitations come through TestFlight, Apple’s app for trying an app before its release.
Estimated sodium · 1,120 mg sodium
What does the DASH eating plan count? Servings by food group, and 2,300 mg of sodium.
The National Heart, Lung, and Blood Institute’s DASH plan gives daily servings for a 2,000-calorie day. It adds that 1,500 mg of sodium lowers blood pressure further than 2,300 mg.
| Food group | Servings a day |
|---|---|
| Grains | 6 to 8 |
| Vegetables | 4 to 5 |
| Fruit | 4 to 5 |
| Low-fat or fat-free dairy | 2 to 3 |
| Meat, poultry and fish | 6 or less |
| Fats and oils | 2 to 3 |
| Nuts, seeds, dry beans and peas | 4 to 5 a week |
| Sweets | 5 or less a week |
From the NHLBI DASH eating plan, read 12 October 2026.
How do the DASH diet apps compare?
| App | Best for | How you log a meal | What it counts | Questions about your meals | Price on the App Store | Rating |
|---|---|---|---|---|---|---|
| My Dash Diet: Sodium Tracker | DASH recipes and a sodium count in one app | Food tracker, with DASH recipes | Sodium, calories and macros; every nutrient with Premium | An AI DASH diet chatbot | Free; Premium from $2.99 a week to $49.99 a year | 4.5 (1,872) |
| DASH Diet & Meal Plan | A ready-made DASH meal plan | Type a food, or follow a meal plan | Not listed | None listed | Free; meal plans $0.99 to $29.99 | 4.2 (453) |
| Mayo Clinic Diet | A paid program that counts food-group servings | Barcode or search | Servings by Mayo Clinic food group | None listed | $119.99 for 3 months, listed | 4.7 (3,732) |
| Cronometer | Every vitamin and mineral, with a free barcode scanner | Photo, voice, barcode or search | 95+ vitamins and minerals, sodium included | None listed | Free; Gold $10.99 a month or $59.99 a year | 4.8 (99,272) |
| Cloche | Describing a meal in a sentence and asking about your week | A sentence or a photo | 26 nutrients, each meal read for sodium and potassium | Ask about a plate or your week | Free on TestFlight, then $12.99 a month or $79 a year | Too new to rate |
Features, prices and ratings from each app’s App Store listing, checked 12 October 2026. Prices are the in-app purchases the listing shows.
What does Cloche read in a DASH meal? Sodium and potassium, plate by plate.
Describe the meal in a sentence or take a photo. Cloche shows the sodium next to 600 mg for one meal and the potassium next to 700 mg. The same entry carries calcium, magnesium, fiber and saturated fat among its 26 estimates.
These plates carry the most potassium in Cloche’s food data:
| Plate | Portion | Estimated potassium | Of 3,500 mg reference |
|---|---|---|---|
| Pasta with Tomato Sauce | 1 plate | 1,298 mg | 37% |
| Burrito Bowl | 1 bowl | 1,080 mg | 31% |
| Grilled Salmon | 1 fillet, 6 oz | 1,068 mg | 31% |
| Chicken Burrito | 1 burrito | 1,061 mg | 30% |
| Tuna Poke Bowl | 1 bowl | 1,032 mg | 29% |
| Salmon Poke Bowl | 1 bowl, rice, salmon, veggies | 1,000 mg | 29% |
Ask which meals this week carried the most sodium, and Cloche answers from your journal. We check the estimates against USDA reference foods and publish the error.
Where is Cloche behind on DASH? Meal plans, recipes and serving counts.
Cloche gives you no meal plan and no recipes, and it does not count servings by food group. If you want a week of DASH dinners planned for you, DASH Diet & Meal Plan or Mayo Clinic Diet does that job.
It has no barcode scanner, no Apple Health sync, and runs on iPhone only. After TestFlight it will cost $12.99 a month, more than My Dash Diet Premium or Cronometer Gold.
Questions people ask
Is there a free DASH diet app?
Several are free to download. My Dash Diet counts sodium, calories and macros for free and charges for the other nutrients. DASH Diet & Meal Plan sells its meal plans inside the app. Mayo Clinic Diet lists a 3-month subscription.
Does Cloche give me a DASH meal plan?
No. Cloche is a food journal. It reads the sodium and potassium in the meals you eat, and you can ask about your week. For a plan with recipes, a DASH meal-plan app or a dietitian fits better.
Keep a DASH food journal, free on TestFlight.
Join the waitlist for an invitation. Describe what you ate, see its sodium and potassium, and ask about your week. To check one meal right now, try the free sodium calculator.
For more on eating for blood pressure, read the food journal for blood pressure or how the sodium tracker apps compare.