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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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