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Top 10 Foods Highest in Sodium



Sodium is an essential nutrient required by the body for maintaining proper blood pressure and for providing channels of nerve signaling. Deficiency of sodium is rare, but can occur in people after excessive vomiting or diarrhea, in athletes who intake excessive amounts of water, or in people who regularly fast on juice and water. Over-consumption of sodium is far more common and can lead to high blood pressure which in turn leads to an increased risk of heart attack and stroke. The current daily value for sodium is 2400mg, however, the American Heart Association recommends that people with high blood pressure eat less that 1500mg per day, or less than 3/4 of a table spoon of salt. Since sodium is required by all life to exist, it is naturally found in all foods and rarely does salt ever need to be added. Steps you can take to ensure low sodium eating include: avoiding canned foods, avoiding pickled food, choosing low sodium cheeses, and substituting herbs and other spices in place of salt. Below is a list of high sodium foods, for more, see the extended lists of high sodium foods by nutrient density, list of high sodium foods to boost sodium levels, and the list of high sodium foods to avoid.

#1: Table Salt, Baking Soda & Baking Powder (Table Salt)
Sodium 100g Per tablespoon (18g)Per teaspoon (6g)
38758mg (1615% DV)6976mg (291% DV)2325mg (97% DV)
Baking Soda & Baking Powder Are Also High in Sodium (%DV per teaspoon): Baking Soda (57%) and Baking Powder (22%). Click to see complete nutrition facts.



#2: Sauces & Salad Dressings (Soy Sauce)
Sodium 100g Per tablespoon (18g)Per teaspoon (6g)
6820mg (284% DV)1228mg (51% DV)409mg (17% DV)
Other Sauces and Dressings High in Sodium (%DV per tablespoon): Fish Sauce (59%), Teriyaki (29%), Oyster Sauce (21%), Hot Pepper Sauce & Reduced-Salt Soy Sauce (18%), Steak Sauce (12%), Reduced-Fat Salad Dressing (11%), Barbeque Sauce, Worcestershire Sauce & Hamburger Relish (7%). Click to see complete nutrition facts.



#3: Cured Meat & Fish (Bacon, Cooked)
Sodium 100g Per ounce (28g)Per slice (8g)
2193mg (91% DV)614mg (25% DV)175mg (7% DV)
Other Cured Meat & Fish High in Sodium (%DV per ounce): Salt Cod (82%), Salted Mackerel (52%), Canned Anchovy (43%), Dried Beef (32%), Turkey Bacon & Salami (27%), Beef Jerky (24%), Smoked Salmon (23%), Italian Salami (22%), Smoked White Fish (12%), and Smoked Herring (11%). Click to see complete nutrition facts.



#4: Cheese (Roquefort)
Sodium 100g Per package (85g)Per ounce (28g)
1809mg (75% DV)1538mg (64% DV)507mg (21% DV)
Other Cheeses High in Sodium (%DV per ounce): Queso Seco (21%), Romano (17%), Parmesan (16%), Blue Cheese (13%), Feta (11%), Camembert & Gouda (10%). Click to see complete nutrition facts.



#5: Pickles (Cucumber)
Sodium 100g Per cup (155g)Per pickle (65g)
1208mg (50% DV)1872mg (78% DV)785mg (33% DV)
Other Pickles High in Sodium (%DV per cup): Olives (117%), Pickled Eggplant (95%), Jalapeno Peppers (72%), and Sauerkraut (39%). Click to see complete nutrition facts.



#6: Instant Soups (Beef Noodle)
Sodium 100g Per ounce (28g)Per packet (9g)
8408mg (350% DV)2354mg (98% DV)757mg (32% DV)
Other Instant Soups High in Sodium (%DV per packet): Onion (131%), Chicken Noodle (112%), Tomato & Vegetable (109%), 1 Bullion (Stock) Cube (50% DV), and Cream of Vegetable Soup (37%). Click to see complete nutrition facts.



#7: Roasted and Salted Nuts & Seeds (Pumpkin Seeds)
Sodium 100g Per cup (64g)Per ounce (28g)
2541mg (106% DV)1626mg (68% DV)711mg (30% DV)
Other Roasted and Salted Nuts and Seeds High in Sodium (%DV per ounce): Almonds (8%), Cashew Nuts and Sunflower Seeds (7%), and Pistachio Nuts (5%). Click to see complete nutrition facts.



#8: Snacks (Pretzels)
Sodium 100g Per 10 twists (60g)Per ounce (28g)
1715mg (71% DV)1029mg (43% DV)480mg (20% DV)
Other Snacks High in Sodium (%DV per ounce): Sesame Sticks (17%), Reduced-Fat Tortilla Chips (12%), Salted Popcorn, Soy Chips and Pita Chips (10%), and Salted Peanuts (9%). Click to see complete nutrition facts.



#9: Fast Foods (Egg & Ham Biscuit)
Sodium 100g Per biscuit (182g)Per 3oz (85g)
1093mg (46% DV)1989mg (83% DV)929mg (39% DV)
Other Fast Foods High in Sodium (%DV per piece, serving or slice): Beef & Cheese Enchilada (55%), Beef, Chili & Cheese Burrito (44%), Applebees French Fries (42%), Wendy’s Jr. Hamburger with Cheese (35%), Thin Crust Pepperoni Pizza (29%), and Hush Puppies (10%). Click to see complete nutrition facts.



#10: Canned Vegetables (Sweet Peppers)
Sodium 100g Per cup (140g)Per 1/2 cup (70g)
1369mg (57% DV)1917mg (80% DV)956mg (40% DV)
Other Canned Vegetables High in Sodium (%DV per cup): Jalapeno Peppers (72%), Tomato Sauce (54%), Snap Beans (36%), Zucchini (35%), Spinach (29%), Asparagus and Mushrooms (28%), Peas, Onions & Sweetcorn (22%), Sun Dried Tomatoes (12%). Click to see complete nutrition facts.






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Top 10 Foods High in Sodium by Nutrient Density (Sodium per Gram)
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#1: Table Salt 38758mg (1615% DV) per 100 grams2325mg (97% DV) per teaspoon (6 grams)Click to see complete nutrition facts for Table Salt
#2: Baking Soda 27360mg (1140% DV) per 100 grams1368mg (57% DV) per teaspoon (5 grams)Click to see complete nutrition facts for Baking Soda
#3: Stock Cubes (Broth) 24000mg (1000% DV) per 100 grams960mg (40% DV) per cube (4 grams)Click to see complete nutrition facts for Stock Cubes (Broth)
#4: Fish Sauce 7851mg (327% DV) per 100 grams1413mg (59% DV) per tablespoon (18 grams)Click to see complete nutrition facts for Fish Sauce
#5: Salted Cod 7027mg (293% DV) per 100 grams1968mg (82% DV) per ounce (28 grams)Click to see complete nutrition facts for Salted Cod
#6: Gravy Powder 5730mg (239% DV) per 100 grams1433mg (60% DV) per cup (25 grams)Click to see complete nutrition facts for Gravy Powder
#7: Soy Sauce 5586mg (233% DV) per 100 grams335mg (14% DV) per teaspoon (6 grams)Click to see complete nutrition facts for Soy Sauce
#8: Chili Powder 4000mg (167% DV) per 100 grams120mg (5% DV) per teaspoon (3 grams)Click to see complete nutrition facts for Chili Powder
#9: Miso 3728mg (155% DV) per 100 grams10252mg (427% DV) per cup (275 grams)Click to see complete nutrition facts for Miso
#10: Marmite (Yeast Extract Spread) 2962mg (123% DV) per 100 grams178mg (7% DV) per teaspoon (6 grams)Click to see complete nutrition facts for Marmite

Recommended Foods to Boost your Sodium Levels
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Crab (Salt Water, Cooked) 1072mg (45% DV) per 100 gram serving 911mg (38% DV) per 3oz (85 grams) 1436mg (60% DV) per leg (134 grams) Click to see complete nutrition facts for Crab
Seaweed Spirulina 1048mg (44% DV) per 100 gram serving 1174mg (49% DV) per cup (112 grams) 73mg (3% DV) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Whey 1079mg (45% DV) per 100 gram serving 1565mg (65% DV) per cup (145 grams) 86mg (4% DV) per tablespoon (8 grams) Click to see complete nutrition facts for Whey
Pickles (Cucumber) 1208mg (50% DV) per 100 gram serving 1872mg (78% DV) per cup (155 grams) 785mg (33% DV) per pickle (65 grams) Click to see complete nutrition facts for Pickles
Olives 735mg (31% DV) per 100 gram serving 59mg (2% DV) per tablespoon (8 grams) 29mg (1% DV) per olive (4 grams) Click to see complete nutrition facts for Olives
Vegetable Juice (Tomato) 269mg (11% DV) per 100 gram serving 654mg (27% DV) per cup (243 grams) 490mg (20% DV) per 6 fl oz (182 grams) Click to see complete nutrition facts for Vegetable Juices
Salted Nuts (Peanuts) 667mg (28% DV) per 100 gram serving 187mg (8% DV) per ounce (28 grams) 7mg (0% DV) per peanut (1 gram) Click to see complete nutrition facts for Salted Nuts
Cereals (Ralston Bran Flakes) 813mg (34% DV) per 100 gram serving 341mg (14% DV) per cup (42 grams) 236mg (10% DV) per NLEA serving (29 grams) Click to see complete nutrition facts for Cereals
Fuyu (Salted Tofu) 2873mg (120% DV) per 100 gram serving 316mg (13% DV) per block (11 grams) Click to see complete nutrition facts for Fuyu
Miso 3728mg (155% DV) per 100 gram serving 10252mg (427% DV) per cup (275 grams) Click to see complete nutrition facts for Miso
Marmite (Yeast Extract Spread) 2962mg (123% DV) per 100 gram serving 178mg (7% DV) per teaspoon (6 grams) Click to see complete nutrition facts for Marmite
Capers 2769mg (115% DV) per 100 gram serving 249mg (10% DV) per tablespoon (9 grams) Click to see complete nutrition facts for Capers
Celery Flakes 1435mg (60% DV) per 100 gram serving 402mg (17% DV) per ounce (28 grams) Click to see complete nutrition facts for Celery Flakes
Green Leafy Vegetables, Cooked with Salt (Swiss Chard) 415mg (17% DV) per 100 gram serving 726mg (30% DV) per cup (175 grams) Click to see complete nutrition facts for Green Leafy Vegetables
Noodles (Japanese, Somen) 1840mg (77% DV) per 100 gram serving 1049mg (44% DV) per 2 oz (57 grams) Click to see complete nutrition facts for Noodles

High Sodium Foods to Avoid
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Table Salt 38758mg (1615% DV) per 100 gram serving 6976mg (291% DV) per tablespoon (18 grams) 2325mg (97% DV) per teaspoon (6 grams) Click to see complete nutrition facts for Table Salt
Processed Cheese (Low Fat, American) 1789mg (75% DV) per 100 gram serving 2505mg (104% DV) per cup, diced (140 grams) 5001mg (21% DV) per ounce (28 grams) Click to see complete nutrition facts for Processed Cheese
Salad Dressings (Reduced Fat, Coleslaw) 1600mg (67% DV) per 100 gram serving 4304mg (179% DV) per cup (269 grams) 272mg (11% DV) per tablespoon (17 grams) Click to see complete nutrition facts for Salad Dressing
Margarine 943mg (39% DV) per 100 gram serving 1066mg (44% DV) per stick (113 grams) 47mg (2% DV) per teaspoon (5 grams) Click to see complete nutrition facts for Margarine
Processed Meat (Salami) 2260mg (94% DV) per 100 gram serving 2554mg (106% DV) per package (113 grams) 226mg (9% DV) per slice (10 grams) Click to see complete nutrition facts for Processed Meat
Caviar 1500mg (63% DV) per 100 gram serving 420mg (18% DV) per ounce (28 grams) 240mg (10% DV) per tablespoon (16 grams) Click to see complete nutrition facts for Caviar
Whole Wheat Pancake Mix 1419mg (59% DV) per 100 gram serving 1987mg (83% DV) per cup (140 grams) 397mg (17% DV) per ounce (28 grams) Click to see complete nutrition facts for Whole Wheat Pancake Mix
Pizza (Pizza Hut, Thin Crust Pepperoni) 967mg (40% DV) per 100 gram serving 6131mg (255% DV) per pizza (634 grams) 774mg (32% DV) per slice (80 grams) Click to see complete nutrition facts for Pizza
Seasoning Mixes 17000mg (708% DV) per 100 gram serving 170mg (7% DV) per 1/4 teaspoon (1 gram) Click to see complete nutrition facts for Seasoning Mixes
Asian Sauces (Fish Sauce) 7851mg (327% DV) per 100 gram serving 1413mg (59% DV) per tablespoon (18 grams) Click to see complete nutrition facts for Asian Sauces
Instant Soups (Beef Noodle) 8408mg (350% DV) per 100 gram serving 757mg (32% DV) per packet (9 grams) Click to see complete nutrition facts for Instant Soups

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▼ References
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    • USDA National Nutrient Database for Standard Reference, Release 20.