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Sodium Content of Foods
Reviewed By Medical Advisory Board

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Healthy American adults should eat less than 2,300 milligrams of sodium a day. This is about the amount of sodium in 1 teaspoon of table salt. At the same time, they should consume potassium-rich foods, such as fruits and vegetables.

Those most likely to benefit from reducing salt include black patients, middle-aged and older adults, and patients with hypertension, diabetes, or chronic kidney disease [1,2]

Recommendations for Specific Population Groups

Individuals with hypertension, blacks, and middle-aged and older adults should eat less than 1,500 mg of sodium per day, and meet the potassium recommendation (4,700 mg/day) with food. [2]

Avoid foods with the highest sodium including cured meat, pickled , canned vegetables, broths and soups, salted snack foods, soft water, soy and other sauces; baking soda; baking powder; monosodium glutamate (MSG), fast foods.

Food Serving Sodium(mg)
Table salt 1 teaspoon 2358
Soup, chicken noodle, canned, 241 g (1 cup) 1106
Crab, alaska king,  cooked 85 g (3 ounces) 911
Cheese, cottage, creamed 210 g (1 cup) 851
Fast foods, submarine sandwich, with roast beef 216 g ( 1 sandwich 6" roll) 845
Fast foods, taco 171 g  (1 small) 802
Canadian-style bacon, grilled 46.5 g (2 slices) 719
Ham, sliced, extra lean 56.7 g (2 slices) 627
Fast foods, cheeseburger, regular, single patty, with condiments 113 g  (1 sandwich) 616
Fast food, burrito, with beans and cheese 93 g (1 burrito) 583
Hot dog, frankfurter, beef 45 g (1 frank) 513
Fish fillet, battered and fried 91 g ( 1 fillet) 484
Bagels, plain 89 g (4" bagel) 475
Waffles, plain, prepared from recipe 75 g (1 waffle) 383
Carrots, canned, drained 146 g (1 cup) 353
Tomatoes, red, canned, whole 240 g (1 cup) 307
Pizza, cheese 63 g (1 serving) 282
Fast foods, potato, french fried in vegetable oil 134 g ( 1 medium) 265
Doughnut, cake-type, plain 47 g (1 medium) 257
Vegetables, mixed, canned drained 163 g (1 cup) 243
Cereal, Cheerios 30 g (1 cup) 213
Cereal, Corn Flakes 28 g (1 cup) 202
Crab, blue, crab cakes 60 g (1 cake) 198
Cheese, cheddar 28.35 g (1 oz) 176
Bread, white 25 g (1 slice) 170
Catsup 15 g (1tbsp) 167
Shrimp, breaded and fried 45 g ( 6 large) 155
Yogurt, plain, whole milk 227 g (8 ounces) 104
Fish, salmon, sockeye, cooked 155 g (/2 fillet) 102
Turkey, meat only, roasted 140 g (1 cup) 98
Fish, cod, Pacific, cooked, dry heat 85 g (3 oz) 77
Carrots, raw 110 g (1 cup) 76
Cheese, parmesan, grated 5 g (1 tbsp) 76
Peanut butter, smooth style, with salt 16 g ( 1 tbsp) 73
Broccoli, cooked, boiled, drained, no salt 156 g (1cup) 64
Vegetables, mixed, frozen, drained 182 g (1 cup) 64
Egg, whole, cooked, hard-boiled 50 g (1 large) 62
Ice creams, chocolate 66 (1/2/cup) 50
Cookies, chocolate chip 10 g (1 cookie) 30
Carbonated beverage, cola 370 g (12 fl oz) 15
Tofu, soft, (nigari) 120 g (1 piece) 10
Tomatoes, red, raw 180 g (1 cup) 9
Grapes, red or green, raw 160 g ( 1 cup) 3
Mushrooms, raw 70 g (1 cup) 3
Avocados, raw, California 28.35 g (1oz) 2
Peanuts, all types, dry-roasted, no salt 28.35 g (1 oz) 2
Rice, white, long-grain, regular, cooked 158 g (1 cup) 2
Strawberries, raw 166 g (1 cup) 2
Apple with skin 138 g (1 apple) 1
Bananas, raw 118 g ( 1 banana) 1

PRINTABLE TABLE

Online Resources

Cutting Down on Salt .
American Heart Association

REFERENCES:

1. Appel LJ, Brands MW, Daniels SR, Karanja N, Elmer PJ, Sacks FM; American Heart Association. Dietary approaches to prevent and treat hypertension: a scientific statement from the American Heart Association.Hypertension. 2006 Feb;47(2):296-308. PMID: 16434724

U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005.

2.USDA National Nutrient Database for Standard Reference, Release 17. Sodium, NA (mg) Content of Selected Foods per Common measure  http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a307.pdf

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