Use the list below to keep track of the sodium content of foods when you plan meals.
You can find the recommended daily sodium intake info on the Low Sodium Diet Guidelines page.
The list below does not include packaged and processed foods because the sodium figures per serving are almost always available on the product label. This page sodium content in foods lists the average sodium content by food type, not brand, for packaged and processed foods. Make sure to read the number of servings on the nutrition panel as well. Most packaged goods claim multiple servings.
Foods High in Sodium: Salt is added, often in large amounts, to processed or prepared convenience foods such as soups and salad dressings, pasta sauces, canned or dry dinner mixes, frozen meals, packaged cookies and crackers, bouillon, sauces, condiments, and dessert mixes. Many canned vegetables are also seasoned with salt.
Pickled foods such as sauerkraut, olives, relishes, dills and gherkins are packed in vinegar and/or brine (heavily salted water), making them exceptionally high in sodium.
Cheeses contain high amounts of salt as well.
Smoked or canned meat and fish products such as tuna, ham, bacon, cold cuts, corned beef and sausage are well seasoned with salt. Deli roast beef and turkey breast are often cooked with salt.
1 teaspoon of salt = 2,400 mg of sodium (2.4 grams)
Sources of sodium:
Most foods in their natural state contain sodium. But most sodium in our diet is added to food while it is being commercially processed or prepared at home. Thatís why you need to be aware of both natural and added sodium content when you choose foods to lower your sodium intake. When buying prepared and prepackaged foods, read the labels. Many different sodium compounds are added to foods. These are listed on food labels. Watch for the words soda and sodium and the symbol Na on labels. These words show that sodium compounds are present.
Sodium compounds to avoid:
Salt (sodium chloride): Used in cooking or at the table; used in canning and preserving.
Monosodium glutamate (also called MSG): A seasoning used in home, restaurant and hotel cooking and in many packaged, canned and frozen foods.
Baking soda (sodium bicarbonate): Sometimes used to leaven breads and cakes; sometimes added to vegetables in cooking; used as alkalizer for indigestion. 1 teaspoon of baking soda contains 1,000 mg (1 gram) of sodium.
Baking powder: Used to leaven quick breads and cakes.
Other sodium compounds include:
Disodium phosphate: Found in some quick-cooking cereals and processed cheeses.
Sodium alginate: Used in many chocolate milks and ice creams to make a smooth mixture.
Sodium benzoate: Used as a preservative in many condiments such as relishes, sauces and salad dressings.
Sodium hydroxide: Used in food processing to soften and loosen skins of ripe olives and certain fruits and vegetables.
Sodium nitrite: Used in cured meats and sausages.
Sodium propionate: Used in pasteurized cheese and in some breads and cakes to inhibit growth of molds.
Sodium sulfite: Used to bleach certain fruits such as maraschino cherries and glazed or crystallized fruits that are to be artificially colored; also used as a preservative in some dried fruits such as prunes.
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Eggs, in mg
Egg, whole, small, 1 - 47
Egg, whole, medium, 1 - 55
Egg, whole, large, 1 - 63
Egg, white, large, 1 - 55
Egg, yolk, large, 1 - 12
Egg substitute, 1/4 cup (1 egg) - 115
Fish and Shellfish (3 oz raw, not processed) in mg