Sodium is an essential mineral needed to maintain fluid and electrolyte balance in the body, regulate blood pressure, and transmit nerve impulses.
Sodium deficiency is rare but may occur in people after excessive vomiting or diarrhea, in athletes who consume too much water, or in people who frequently fast from juice and water.
Excessive sodium intake is common and can lead to high blood pressure, which increases the risk of heart attack and stroke.
The current daily value (DV) for sodium is 2,300 mg, but the American Heart Association recommends that people with high blood pressure consume less than 1,500 mg or less than 3/4 tablespoon of salt per day.
Since all life requires sodium to exist, it occurs naturally in all foods and does not need to be added. Foods high in sodium include table salt, sauces, salad dressings, cured meats, bacon, pickles, gold bars, instant soups, roasted salted nuts, snacks, fast food and canned foods.
Below is a list of foods high in sodium. For more information, see the expanded list of high-sodium foods by nutrient density, the list of high-sodium foods that increase sodium content, and the list of high-sodium foods to avoid.
High Sodium Food List
|
sodium per teaspoon |
Sodium per 100g |
|---|---|
| 2325 mg (101% daily value) | 38758 mg (1685% daily value) |
- One teaspoon of baking soda contains 52% DV
- One teaspoon of baking powder contains 15% DV
|
sodium per cup |
Sodium per 100g |
Sodium per 200 calories |
|---|---|---|
| 2100 mg (91% daily value) | 1500 mg (65% daily value) | 1685 mg (73% daily value) |
More high-sodium cured meats
- 3 ounces of salami contains 80% of the daily value
- 3 ounces of pepperoni contains 56% of the daily value
- 3 ounces of nonsense contains 40% DV
- 3 ounces of chicken hot dog contains 36% daily value
|
Sodium per item |
Sodium per 100g |
Sodium per 200 calories |
|---|---|---|
| 1989 mg (86% daily value) | 1093 mg (48% daily value) | 938 mg (41% daily value) |
More high-sodium fast food
- 81% of your daily value in Taco Bell Taco Salad
- 71% of your daily value in cheeseburgers
- An average slice of pizza accounts for 67% of your daily intake
|
sodium per cup |
Sodium per 100g |
Sodium per 200 calories |
|---|---|---|
| 1872 mg (81% daily value) | 1208 mg (53% daily value) | 21,964 mg (955% daily value) |
More high-sodium pickled foods
- 95% of daily value in 1 cup of pickled eggplant
- 95% of daily value in 1 cup of jalapeno peppers
- 39% of daily value in 1 cup of sauerkraut
|
Sodium per ounce |
Sodium per 100g |
Sodium per 200 calories |
|---|---|---|
| 1706 mg (74% daily value) | 6008 mg (261% daily value) | 2201 mg (96% daily value) |
More high-sodium snacks
- 65% DV in 3.5 oz pretzels
- 1 ounce of beef jerky contains 25% DV
- Kellogg's Nutritional Cereals Fruit Cereal Bars contain 15% of the Daily Value
|
Sodium per 3 oz serving |
Sodium per 100g |
Sodium per 200 calories |
|---|---|---|
| 1022 mg (44% daily value) | 1202 mg (52% daily value) | 1624 mg (71% daily value) |
More sodium-rich seafood
- King crab legs 60% DV
- 3 ounces of cooked shrimp contains 35% DV
- One can of anchovies provides 31% of your daily value
|
sodium per cup |
Sodium per 100g |
Sodium per 200 calories |
|---|---|---|
| 880 mg (38% daily value) | 336 mg (15% daily value) | 595 mg (26% daily value) |
More high-sodium canned foods
- 1 cup of canned shrimp contains 46% of the daily value
- 1 cup of canned bean chili contains 45% of the daily value
- 1 cup of baked beans contains 36% of the daily value
- 1 cup of canned kidney beans contains 32% of the daily value
- 5 cans of anchovies provide 31% of your daily value
|
sodium per tablet |
Sodium per 100g |
Sodium per 200 calories |
|---|---|---|
| 837 mg (36% daily value) | 602 mg (26% daily value) | 443 mg (19% daily value) |
More high-sodium baked goods
- A slice of chocolate cake contains 20% DV
- Bagels contain 17% DV
- One slice of blueberry pie contains 15% of your daily value
|
Sodium per tablespoon |
Sodium per 100g |
Sodium per 200 calories |
|---|---|---|
| 640 mg (28% daily value) | 1778 mg (77% daily value) | 3996 mg (174% daily value) |
More high-sodium sauces
- tablespoon fish sauce contains 59% DV
- A tablespoon of soy sauce contains 37% DV
- One tablespoon of barbecue sauce contains 7% DV
|
Sodium per ounce |
Sodium per 100g |
Sodium per 200 calories |
|---|---|---|
| 512 mg (22% daily value) | 1804 mg (78% daily value) | 859 mg (37% daily value) |
More high-sodium cheese
- Roquefort cheese 21% DV per ounce
- American cheese 20% DV per ounce
- Feta cheese 11% DV per ounce
