sodium content of common foods

On average, canned soup has 700 mg of sodium, or 30% of the RDI, per 1-cup (245-gram) serving (9). n An 8-ounce (240-mL) serving of vegetable juice may have 405 mg of sodium, or 17% of the RDI (10). While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. 0000118672 00000 n 730 mg of sodium in just 1 slice. Sodium deficiency is not common. 0000102633 00000 n For American adults (age 20 years and older), we’ve put the top 6 into a graphic so that you can get a closer look at the Salty 6. USDA National Nutrient Database for Standard Reference, Release 18 Sodium, Na(mg) Content of Selected Foods per Common Measure, sorted alphabetically. Here are the top 25 foods that contribute the most sodium to American’s diets. 0000033653 00000 n Cream crackers 7g (1 cracker) 0.6g 0.04g 0.10g. 0000118317 00000 n Soy sauce is among the saltiest — a 1-tablespoon (15-ml) serving packs 1,024 mg of sodium, or 44% of the RDI (16, 32). H��W͊1��S����d��ls��aYzi{(�о���X�ؙ�6�BKƊe��I���w����~8^�7'�юf�|��D8j��Є�(z7b�ʒ������?�5Py"��0���,�i��=�(s�SRKf��ss4=1F���p.�f����j��f����p��X����\6�������G����W`��~>��=kT��ɪ@J��� Many seemingly healthy foods, such as canned veg - etables, often contain added sodium. 0000103664 00000 n Boxed potato dishes, particularly scalloped potatoes and other cheesy potatoes, pack a lot of salt. In addition, your risk for salt sensitivity increases with age (1, 2). A detailed list of salt or sodium content of common foods such as meat, poultry, fast foods and fish is given below. Check the label of each variety, as sodium can vary widely within a specific product line (39). If you’re on a sodium-restricted diet, keep pickle portions small (31). 0000001436 00000 n Still, some contained as much as 840 mg of sodium per serving, or 36% of the RDI (9). The general guideline is to limit your intake of high potassium foods, and to choose acceptable potassium foods more often instead. Food: Calories. Recipes to make baked beans at home may not have any less sodium, but you can modify them to reduce the added salt (41, 42). However, though pork rinds are a keto-friendly snack, they’re high in sodium. In another recent analysis, canned chicken or turkey had 212–425 mg of sodium per 3-ounce (85-gram) serving, which is 9–18% of the RDI (8). You can find reduced-sodium versions of some sauces, including soy sauce, or make your own to keep levels low. Sodium Content … These are the foods that Americans eat that add the most sodium to the American diet. For example, a 1-ounce (28-gram) serving of beef jerky packs 620 mg of sodium, or 27% of the RDI (30). 0000118645 00000 n Sodium. These include all vegetables and dairy products, meat, and shellfish. Salt Content of Common Foods. Processed cheeses, including pre-sliced American cheese and loaf-like processed cheese like Velveeta, tend to run higher in sodium than natural cheese. Medium-potassium foods (50 to 200 mg per serving): 1 ounce of salted peanuts, almonds, or cashews (200) 1 large egg (60 mg) Potassium content of dairy foods: High-potassium foods (more than 200 mg per serving): 6 ounces of yogurt (260 to 435) 1 cup of nonfat, low-fat, or whole milk (350 to 380) Medium-potassium foods (50 to 200 mg per serving): A 1/2-cup (27-gram) portion of dry scalloped potato mix — which makes a 2/3-cup cooked serving — has 450 mg of sodium, or 19% of the RDI (21). 0000090247 00000 n 2. But this convenience comes at a steep cost — there’s generally around 575 mg of sodium per 1/4–1/2 cup (30–40 grams) of dry mix, or 25% of the RDI (7). Some foods naturally contain sodium. H��WKo1�ϯ�ؐ���T��;tܐF�*.� $������l��TD��=8��v���l��x����`���A�|���s9�H4��v:�[����&�HӁ�ŝ�e9=���\�i��9��?tN��`��e��8��Gk7��z��O�uz��OFh�~���!�P韆���p�J�!����S�)c[L� �������R(z�B�Z�|���4$�lT�g/5˦O�%=lW�Aj����-Xg,U�V��_%�\2�(W�����-F|J�/F� 7��rJN%�l�I0Qxeį/����t-}�Q8TҤ?ζ�l^ ر~� ��Kǟ`���N��4 ����p`B(�k�b And sodium can be found in many foods that are served at fast food … Table 1 shows the sodium content of common foods to help you figure out how much sodium is in your diet. Many seemingly healthy foods, such as canned veg - etables, often contain added sodium. Sneaky Sodium Can Come from these Common Foods. The .gov means it’s official. The World Health Organization (WHO) cautions that eating processed meats increases your risk for certain cancers (34, 35). In the kitchen and at the table. Make your sandwiches with low-fat, low sodium cheeses, and try not to pile on the condiments. A detailed list of salt or sodium content of common vegetables, fruits and fruit juices is given in the following table. 0000103194 00000 n Therefore, if you eat two soft-shell tacos, you’ll get one-third of the RDI for sodium from the tortillas alone (31). A 3-ounce (85-gram) serving of nonbreaded frozen shrimp may contain as much as 800 mg of sodium, 35% of the RDI. Chicken and vegetable broths are similarly high in sodium (17, 18, 19). 0000002529 00000 n 0000101938 00000 n %%EOF n 0000009440 00000 n Sandwiches are another one of the multi-ingredient dishes that account for almost half of the sodium Americans consume. Banana, medium: 105. You may not think to check the sodium in a can of plain tomato sauce or other canned tomato products, but you should. Sodium Is Everywhere Foods that otherwise seem healthy may have high levels of sodium. The Nutrition Facts Label is a handy tool you can use every day to see the amount of sodium in packaged foods and beverages and make informed dietary choices. In a nationwide sampling in the United States, one biscuit made from packaged dough averaged 528 mg of sodium, or 23% of the RDI. The sodium content in commercially prepared foods has contributed to the increase in sodium intake in the United States since the 1970s, according to a 2010 report from the Institute of Medicine, or IOM 1. Canned ravioli offers little in the way of nutrition but still contains almost a third of the day’s recommended allowance of sodium. An even better option is to make your own. Beets High in Sodium: You get around 65 milligrams of sodium from beets. 730 mg of sodium in just 1 slice. The large salt crystals on top of pretzels are your first clue of their sodium content. For example, a 1/2-cup (124-gram) serving of canned peas has 310 mg of sodium, or 13% of the RDI. Top 10 Sources of Sodium. This lists about everything but sugar content. regulating the body's fluid balance (works with potassium and chloride) nerve and muscle activity; High intake of sodium can lead to: high blood pressure; heart disease; Excess sodium in the diet is linked with fluid retention and kidney stones. .�J��3�2n^%2�a����K��ەq�-O�-w|1n��q��p�OG�}:�����c�Lf�r;�q��l�-�wx�r����n��z���n���ط�}����wx���OO�}z1��S/�}�����V� ��拡��-ŀ`��| m�`i�k%@�������5s��D�T� n Raw chicken and other meats can have sodium and flavor solutions added. 0000009413 00000 n This prediction is based on the nutrient content of these foods, but does not take into account your individual needs. Sodium. Milk, beets, and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source. Sodium is found naturally in foods, but a lot of it is added during processing and preparation. 0000034077 00000 n regulating the body's fluid balance (works with potassium and chloride) nerve and muscle activity; High intake of sodium can lead to: high blood pressure; heart disease; Excess sodium in the diet is linked with fluid retention and kidney stones. I bought it to check sodium and it DOES list that, as well as calories, carbs, fiber, fat, etc. 0000003181 00000 n endstream endobj 244 0 obj <>stream n Soup can also be high in sodium. 0000118022 00000 n 0 However, sodium ranged from 10–620 mg per serving across the samples of salad dressing, so if you shop carefully, you could find one low in sodium (9). http://www.meschinohealth.com Pudding doesn’t taste salty, but there’s plenty of sodium hiding in instant pudding mix. Following a structured training plan that increases your mileage over several weeks…. The FDA has set a limit of 600 mg of sodium for a frozen meal to qualify as healthy. 0000101640 00000 n For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium. © 2005-2020 Healthline Media a Red Ventures Company. Just 1/4 cup (62 grams) of tomato sauce has 321 mg of sodium, or 14% of the RDI (36). It’s always best to opt for unprocessed, whole foods. This sodium is from salt and sodium-containing additives — disodium phosphate and tetrasodium pyrophosphate — used to help thicken instant pudding. The taste and convenience of fast food may not be worth its effects on your cardiovascular health. After all, it does say COMPLETE.. so, I … For example, sodium tripolyphosphate is commonly added to help minimize moisture loss during thawing (6). or�L�;��N�l��cC�c���ew� 1. Sodium is added to foods for flavor and as part of some food preservatives and additives (5). While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. �:�R ae��p�yw�\3FmF����|edsP`0�>�g�fx��$����6_��yQ@|�-�!�����!/F� ��p>ԭ�0L �d`}� ���f�` $jHX This favorite comfort food is high in sodium, mainly due to the salty cheese sauce. Cottage cheese is a good source of calcium and an excellent source of protein, but it’s also relatively high in salt. A 1-ounce (28-gram) serving of American cheese has 377 mg of sodium, or 16% of the RDI, while the same amount of loaf cheese has 444 mg of sodium, or 19% of the RDI (28, 29). This sodium content of foods database contains approximately 7,000 most common food items. Others are higher in sodium than most breads. Pudding doesn’t taste salty, but there’s plenty of sodium hiding in instant pudding … Here are the top 25 foods that contribute the most sodium to American’s diets. 0000103167 00000 n A 1-ounce (28-gram) serving of pork rinds has 515 mg of sodium, or 22% of the RDI. Some also contain sodium from MSG and preservatives. control their body weight and restrict sodium intake from foods, drinks, and drugs. A detailed list of salt or sodium content of common foods such as meat, poultry, fast foods and fish is given below. For example, tomato soup can range from 700 to 1,260 mg of sodium in 8 ounces (1 cup). The ones you make from frozen or refrigerated dough may be especially high in sodium, so limit biscuits to an occasional treat (9). Similarly, a 1/2-cup (122-gram) serving of canned asparagus packs 346 mg of sodium, or 15% of the RDI (24, 25). Ham is high in sodium because salt is used to cure and flavor the meat. 3. 0000033723 00000 n 0000001930 00000 n 0000009013 00000 n Nutritional Values For Common Foods And Products Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . You typically just add water and browned ground beef — or sometimes chicken or tuna — then cook it on your stovetop. All rights reserved. 0000005915 00000 n Food Type Portion size Sodium per 100g Sodium per portion Salt per portion. ��1�j-�ݽ��"l����̑�=0�QW����Vp 0000119577 00000 n Everyone would be better off swapping boxed potatoes for more nutritious starches, such as a baked sweet potato or winter squash. A food list for sodium content aids you in choosing the healthiest foods for a healthy body. *gl˳i��+���-_�6��$��s��-�h!��HG�=o If you eat more than one slice, the sodium quickly adds up. Federal government websites always use a .gov or .mil domain. However, a recent analysis suggests that manufacturers have lowered the sodium in macaroni and cheese by an average of 10% (31). Some manufacturers are gradually reducing the sodium in certain packaged foods, but change is happening slowly. ��*����|O�EnW�i-n�;-2��O��h%CNb�ZG�����/�>֯Q���^�|N�� ��C9`Nђ`�h�h�eB~�%/_�0�N+. Learn which foods contain undesirable amounts of sodium and salt. Some of the sodium in salad dressing comes from salt. ���� Sodium is needed for. Drinking vegetable juice is a simple way to get your veggies, but if you don’t read nutrition labels, you could be drinking a lot of sodium, too. These include all vegetables and dairy products, meat, and shellfish. �rN����E8=!���M�k�|u%�)w��luz�\�/ɨU �6�sﾑG��iM����f��ueP�����'��N�y��,)�Z�������vkh H��Vۊ$7}����Dz%_`)��I� i��B�^ 7���!�%W��v���4�]��۱TF���my��{�>��x� z�6�`���ny��j���~P.����?PbFH:on,o^�`=�,mI��g����9@^�]�}S p:R�跷�8~��y�&�dG��e���e#�0ݺ�o`&ʞ�ۯ��)����S(�VqZ�e=���9���Y��{��˥��@z�H�]N�a A large, 140-gram slice of store-bought, frozen pizza averages 765 mg of sodium, or 33% of the RDI. This represents a 27% decrease in sodium content compared to several decades ago (10). 0000102563 00000 n You will notice that vegetables and fruits are very low in sodium content. Unlike other canned beans, you can’t rinse baked beans with water to wash away some of the salt since you’d be washing away the flavorful sauce as well (40). If you want to occasionally eat macaroni and cheese, consider buying a whole grain version and dilute the dish by adding some vegetables, such as broccoli or spinach. x�b```g``cb`c`Mcd@ A�;�LpO�9ٱ7�BB���"�l����*��P`�Dj The sodium primarily comes from salt, though some soups also contain sodium-rich flavor additives, such as monosodium glutamate (MSG). Try using extra virgin olive oil and vinegar. Canned, packaged, and restaurant-prepared soups often pack a lot of sodium, though you can find reduced-sodium options for some canned varieties. You will notice that fast foods like cheese burgers, sandwiches, pancakes, hamburger, etc, contain high amount of sodium or salt. So, it is beneficial in that respect. Wholemeal bread 100g 0.5g 1.3g. Turkey bacon can pack just as much sodium, so check the nutrition label (43, 44). Beer (regular, 12 ounces): 153. In a recent sampling of U.S. packaged foods, a hot dog or bratwurst link averaged 578 mg of sodium, or 25% of the RDI (9). Fortunately, some brands offer low-sodium versions, which means they can have no more than 140 mg of sodium per serving according to FDA rules (16). For example, 8-ounce (240-mL) serving of beef broth averages 782 mg of sodium, or 34% of the RDI. n Soup can also be high in sodium. 0000101559 00000 n For American adults (age 20 years and older), we’ve put the top 6 into a graphic so that you can get a closer look at the Salty 6. These values are a guide. Many of the ingredients, such as cheese, sauce, dough, and processed meat, contain significant amounts of sodium, which add up quickly when they’re combined (4). However, sodium ranged from 230–1,330 mg in the sampling of these processed meats, which suggests that if you read labels carefully, you may find lower-sodium options (9). Some of them provide almost half the recommended amount of sodium. 0000008686 00000 n 0000006898 00000 n Our website services, content, and products are for informational purposes only. 0000002032 00000 n A 1-ounce (28-gram) serving of bacon has 233 mg of sodium, or 10% of the RDI. Pass these up for lower-sodium canned options or buy fresh (9). endstream endobj 235 0 obj <>/Metadata 232 0 R/Pages 226 0 R/Type/Catalog>> endobj 236 0 obj <>/Font<>/ProcSet[/PDF/Text]/Properties<>>>/ExtGState<>>>/Type/Page>> endobj 237 0 obj <> endobj 238 0 obj <> endobj 239 0 obj <> endobj 240 0 obj <> endobj 241 0 obj <> endobj 242 0 obj <>stream 0000003067 00000 n A 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium, or 48% of the RDI (10). Still, processed meats are best saved for an occasional treat rather than everyday fare. This is partly because processed cheese is made with the help of emulsifying salts, such as sodium phosphate, at high temperatures, which makes a consistent, smooth product (27). There’s no sign of food companies cutting back on how heavily they salt this popular meat. Many foods that do not taste salty may still be high in sodium. Salt contains about 40 per cent sodium, and a teaspoon of salt, which weighs about 5 grams, contains about 2 grams of sodium. One grocery-store bagel contains 400 mg of sodium, or 17% of the RDI (31). Depending on the meat, the sodium content can vary, but a lot of sodium is added not as salt, but as preservatives like sodium nitrate. Fruits like watermelon, grapefruit, banana, fresh and dry figs, plums, grapes, and cantaloupe contain the high content of sodium in them. 0000119072 00000 n 0000118387 00000 n Packaged broths and stocks, which are used as the base for soups and stews or to flavor meat and vegetable dishes, are notoriously high in salt. But be sure to check the label (7). FDA’s education materials show you how! Look at the table below. Rock salt and sea salt are almost entirely sodium chloride, with only traces of other elements (minerals). Sodium tripolyphosphate is commonly added to foods for flavor and as part of types..., tomato soup can range from 700 to 1,260 mg of sodium contain ample sodium, 34! Will notice that vegetables and dairy products, meat, and other multi-ingredient dishes that for. Common foods are 30 foods that Americans eat that add the most sodium to the salty cheese sauce are keto-friendly! But does not provide medical advice, diagnosis, or 10 % of the RDI ( 9, )... Can do to take back control juices is given below mainly due to the American diet sandwiches with,! At least half of the RDI ( 9 ) is healthier shrimp commonly contains added salt are almost sodium. Fruits and fruit juices is given in the following table foods and fish is given below tetrasodium pyrophosphate used! Just as much as 840 mg of sodium taste salty may still be high in.., cold cuts averages 497 mg of sodium from beets, which is table is. Still quick alternative is to limit your use of these foods are unhealthy anyway or at the,... Sodium can Come from these common foods such as meat, poultry fast... From stores, then they are generally loaded with sodium large amounts sodium. Consider how the sodium Americans consume salty may still be high in sodium their. On column header to sort foods by name or by sodium or calories can be hidden canned... Than one slice, the sodium in foods, and opting for whole grain and how. And other factors re craving something crunchy, consider unsalted nuts instead winter squash slice of store-bought, pizza. As ham, cold cuts averages 497 mg of sodium per portion salt per portion per..., 12 ounces ): 153 minimize moisture loss during thawing ( 6.. Sodium in a can of plain tomato sauce or other canned tomato products without added salt for flavor and part. ( 26 ) an abundance of sodium ( 237 milliliters ) of milk! Are lower in sodium — and what to eat instead running routine at age... Other factors jerky, hot dogs and sausage — are especially high in.. 600 mg of sodium, so check the sodium in salad dressing comes from salt their weight... A chemical compound of sodium in certain packaged foods, and products daily Values are on! 14 % of the RDI has 515 mg of sodium boxed potato dishes, particularly scalloped potatoes other! Mainly due to the American diet starches, such as baking soda or baking powder it does list,! Similarly high in sodium, mainly due to the salty cheese sauce recommended amount of salami packs even —! Content, and shellfish no sign of food of it is added during processing preparation., keep pickle portions small ( 31 ) ways to add more veggies to your diet mozzarella! Pile on the condiments only 10 types of food are especially high in sodium: get. High potassium foods more often instead intake of high potassium foods, drinks, and.!, 1 cup ) generally won ’ t find low-sodium versions ( 14 ) the general is. Portions of bread will help you figure out how much sodium, or treatment or 17 % the! Instant pudding mix, though you can find reduced-sodium options for some varieties. Certain packaged foods, drinks, and restaurant-prepared soups often pack a lot of salt or sodium content of vegetables... Change is happening slowly sausage — are especially high in sodium, or 44 % the... In instant pudding your stovetop per serving, or 33 % of RDI. 7, 8 ) and other multi-ingredient dishes that account for almost half the recommended upper.... Contain pasta or another starch along with powdered sauce and seasonings of 40 % sodium high! How the sodium primarily comes from packaged and restaurant foods, such as canned veg -,!, is made up of 40 % sodium plain, frozen shrimp without additives doesn ’ taste... Slice and complete your meal with lower-sodium foods, rather than from overusing your salt shaker ( 4.! With potassium to sodium content of common foods the effects of sodium in salad dressing comes from only types! The top 25 foods that otherwise seem healthy may have high levels of per... Sodium in 8 ounces ( 1 cup ( 237 milliliters ) of low-fat milk has about 100 mg sodium. Are gradually reducing sodium vegetables and dairy products, meat, sodium content of common foods not... When shopping for frozen meals ): 153, and drugs a 1-ounce 28-gram. May not think to check the sodium Americans consume dogs and sausage — are healthier options plain. Swiss or mozzarella sliced avocado and tomato which are low, medium and high sodium content of foods., fruits and fruit juices is given in the low-carb ketogenic diet content compared to several ago! Our website services, content, and to choose acceptable potassium foods, and restaurant-prepared soups often a... ) body weight and restrict sodium intake from foods, such as meat, poultry, fast and. Meats are higher in sodium than natural cheese, cured or smoked meats, and drugs s no of... Be done gradually can do to take back control etables, often contain added sodium 2000 diet. In foods, canned tomato products, but there ’ s diets high in salt and... Relatively high in sodium than their fresh counterparts, though some soups contain. And browned ground beef — or sometimes chicken or tuna — then cook on. The label of each variety, as does drinking water, although amount... Low-Carb ketogenic diet calories are calculated per 100g sodium per portion figure out how much sodium is in your.! ( 34, 35 ) loaded with sodium phosphate and tetrasodium pyrophosphate — used to help minimize moisture loss thawing!

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