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Usage Notes

• Sodium (measured in milligrams) and calories are calculated per 100g of food.
• This sodium content of foods database contains approximately 7,000 most common food items.
• Click on column header to sort foods by name or by sodium or calories.
• Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Sodium in Diet

Sodium is an element that the body needs to function properly.
The body uses sodium to regulate blood pressure and blood volume. Sodium is also critical for the functioning of muscles and nerves.

Difference between Sodium and Salt

Salt is a combination of two minerals sodium and chloride, so sodium is a part of salt. Sodium is considered the unhealthy part of salt. People often use the words salt and sodium to mean the same thing when talking about food and nutrition.

Sea Salt, Table Salt and Kosher Salt

Sea salt comes from evaporated sea water. Extra minerals from sea water are frequently left behind and give sea salt a stronger flavor and off-white color.

With table salt, other minerals are removed and chemicals are added so the salt grains do not stick together.

Kosher salt itself is not kosher (meaning it doesn't conform to Jewish food laws), but it is used to make meat kosher, which is how it got its name.

Food Sources

Sodium occurs naturally in most foods. The most common form of sodium is sodium chloride, which is table salt. Milk, beets, and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source.
Sodium is also added to various food products. Some of these added forms are monosodium glutamate, sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate. These are ingredients in condiments and seasonings such as Worcestershire sauce, soy sauce, onion salt, garlic salt, and bouillon cubes.
Processed meats, such as bacon, sausage, and ham, and canned soups and vegetables are all examples of foods that contain added sodium. Fast foods are generally very high in sodium.

Side Effects of Sodium

Too much sodium may lead to high blood pressure in those who are sensitive to sodium. If you have high blood pressure, your doctor will probably recommend that you reduce your sodium (salt) intake.
Sodium may lead to a serious build-up of fluid in people with congestive heart failure, cirrhosis, or kidney disease. Such people should be on a strict sodium-restricted diet, as prescribed by their doctor.

Reduce Salt and Sodium in Your Diet

A key to healthy eating is choosing foods lower in salt and sodium. Most Americans consume more salt than they need. The current recommendation is to consume less than 2.4 grams (2,400 milligrams) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking and at the table. For someone with high blood pressure, the doctor may advise eating less salt and sodium, as recent research has shown that people consuming diets of 1,500 mg of sodium had even better blood pressure lowering benefits. These lower-sodium diets also can keep blood pressure from rising and help blood pressure medicines work better.

Sodium-Related Online Databases

See our most complete directory of Sodium-Related Online Databases in English, French, Italian, Swedish, etc.
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The Most Salty Foods

List of foods highest in sodium. Sodium content is in milligrams per 100 grams of food weight.

Sodium (mg)

Foods Highest in Sodium (100 g)

38758

Salt, table

27360

Leavening agents, baking soda

26050

Desserts, rennin, tablets, unsweetened

26000

Soup, beef broth or bouillon, powder, dry

24000

Soup, chicken broth cubes, dry

24000

Soup, beef broth, cubed, dry

23875

Soup, chicken broth or bouillon, dry

17152

Adobo fresco

11588

Gravy, au jus, dry

10600

Leavening agents, baking powder, double-acting, sodium aluminum sulfate

9690

Jellyfish, dried, salted

8408

Soup, beef noodle, dry, mix

8068

PACE, Dry Taco Seasoning Mix

8031

Soup, onion, dry, mix

7893

Leavening agents, baking powder, double-acting, straight phosphate

7851

Sauce, fish, ready-to-serve

7027

Fish, cod, Atlantic, dried and salted

6820

Soy sauce made from hydrolyzed vegetable protein

6722

Soup, tomato vegetable, dry, mix

6580

Gravy, mushroom, dry, powder

5730

Gravy, unspecified type, dry

5586

Soy sauce made from soy (tamari)

5493

Soy sauce made from soy and wheat (shoyu)

5356

Gravy, pork, dry, powder

5203

Gravy, instant beef, dry

5053

Gravy, brown instant, dry

4957

Soup, cream of vegetable, dry, powder

4843

Gravy, brown, dry

4450

Fish, mackerel, salted

Sodium (mg)

Foods Highest in Sodium (100 g)

4392

Gravy, turkey, dry

4331

Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry

4250

Puddings, all flavors except chocolate, low calorie, instant, dry mix

4186

Gravy, onion, dry, mix

4152

Gravy, chicken, dry

4090

Gravy, instant turkey, dry

3833

Sauce, teriyaki, ready-to-serve

3728

Miso

3712

Sauce, cheese, dry, powder

3668

Fish, anchovy, european, canned in oil, drained solids

3663

Egg, whole, raw, frozen, salted, pasteurized

3643

Soup, chicken noodle, dry, mix

3487

Egg, yolk, raw, frozen, salted, pasteurized

3333

Soy sauce made from soy and wheat (shoyu), low sodium

3326

Puddings, chocolate flavor, low calorie, regular, dry mix

3202

Sauce, cheese sauce mix, dry

2962

Yeast extract spread

2873

Tofu, salted and fermented (fuyu)

2873

Tofu, salted and fermented (fuyu), prepared with calcium sulfate

2853

Grape leaves, canned

2850

Steelhead trout, dried, flesh (Shoshone Bannock)

2838

Puddings, chocolate flavor, low calorie, instant, dry mix

2790

Beef, cured, dried

2769

Capers, canned

2751

Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C

2733

Sauce, oyster, ready-to-serve

2695

Pork, cured, ham, center slice, country-style, separable lean only, raw

2684

Pork, cured, salt pork, raw

2667

Snacks, pork skins, barbecue-flavor

2643

Sauce, ready-to-serve, pepper or hot

Sodium (mg)

Foods Highest in Sodium (100 g)

2590

Sauce, alfredo mix, dry

2541

Seeds, pumpkin and squash seeds, whole, roasted, with salt added

2400

Potato soup, instant, dry mix

2285

Turkey bacon, cooked

2280

Milk, dry, nonfat, calcium reduced

2260

Salami, dry or hard, pork

2253

Beef, cured, breakfast strips, cooked

2193

Pork, cured, bacon, cooked, baked

2182

KRAFT FOODS, SHAKE 'N' BAKE ORIGINAL RECIPE, Coating for Pork, dry

2140

McDONALD'S, Spicy Buffalo Sauce

2099

Pork, cured, breakfast strips, cooked

2095

Potatoes, au gratin, dry mix, unprepared

2081

Snacks, beef jerky, chopped and formed

2071

Soup, ramen noodle, chicken flavor, dry

2036

Soup, ramen noodle, any flavor, dry

2002

Soup, ramen noodle, beef flavor, dry

2000

Fish, salmon, chinook, smoked, (lox), regular

1976

OSCAR MAYER, Salami (hard)

1930

Cereals, QUAKER, Instant Grits Product--Ham 'n' Cheese

1890

Salami, Italian, pork

1866

Rice, white, with pasta, dry

1858

HORMEL Pillow Pak Sliced Turkey Pepperoni

1840

Noodles, japanese, somen, dry

1826

OSCAR MAYER, Salami (Genoa)

1818

Snacks, pork skins, plain

1809

Cheese, roquefort

1808

Cheese, dry white, queso seco

1783

Pork, cured, bacon, cooked, microwaved

1778

Sauce, teriyaki, ready-to-serve, reduced sodium

1770

Bacon bits, meatless

1765

Puddings, all flavors except chocolate, low calorie, regular, dry mix

Sodium (mg)

Foods Highest in Sodium (100 g)

1764

Cereals, QUAKER, Instant Grits Product with Redeye Gravy and Imitation Ham Bits, Dry

1761

Pepperoni, pork, beef

1745

Papad

1740

Salami, cooked, beef and pork

1717

Pork, cured, bacon, pre-sliced, cooked, pan-fried

1717

Pork, cured, bacon, cooked, broiled, pan-fried or roasted

1715

Snacks, pretzels, hard, plain, made with unenriched flour, salted

1705

KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product

1696

Cheese, parmesan, shredded

1680

GEORGE WESTON BAKERIES, Brownberry Sage and Onion Stuffing Mix, dry

1679

Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry

1674

Eggplant, pickled

1671

Peppers, jalapeno, canned, solids and liquids

1671

Cheese, pasteurized process, American, without added vitamin D

1671

Cheese, pasteurized process, American, fortified with vitamin D

1654

Salami, dry or hard, pork, beef

1647

Sauce, steak, tomato based

1640

Spices, chili powder

1638

KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce

1625

Cheese spread, pasteurized process, American

1615

Sauce, hoisin, ready-to-serve

1602

Cheese, parmesan, hard

1600

Salad Dressing, coleslaw dressing, reduced fat

1587

Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D

1587

Cheese product, pasteurized process, cheddar, reduced fat

1586

KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product

1578

Potatoes, scalloped, dry mix, unprepared

1562

McDONALD'S, NEWMAN'S OWN Low Fat Balsamic Vinaigrette

1556

Olives, pickled, canned or bottled, green

1553

Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel

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