H�d���4:��Nn�����(Ұ��7e��Z`��-��wk������k¤2qy$|��wW _���:� In a review of major brand-name foods sold in U.S. stores, salad dressing averaged 304 mg of sodium per 2-tablespoon (28-gram) serving, or 13% of the RDI (9). endstream endobj 244 0 obj <>stream The salt in cottage cheese not only enhances flavor but also contributes to texture and functions as a preservative. n A restaurant-prepared slice of the same size packs even more — averaging 957 mg of sodium, or 41% of the RDI (9, 10). Ham is high in sodium because salt is used to cure and flavor the meat. The taste and convenience of fast food may not be worth its effects on your cardiovascular health. 0000008833 00000 n A detailed list of salt or sodium content of common foods such as meat, poultry, fast foods and fish is given below. Turkey bacon can pack just as much sodium, so check the nutrition label (43, 44). n �]�q�e��F�?�+���~^���ٵ+ԳbW|��26�D���.xe�a׮Pρ]ˋ�v�����K����=)v5g�=�χ��P'�=���e�L��������'W{�a��u� �]���Ŷ���e�6OO��GI�qz�d�r��)�8�i7]=7�:�p� ���� 6����'��1��i-'�s#g8tAC#���1� !~0 k$y� 0000090247 00000 n For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. 2. The portability of jerky and other dried meats makes them a convenient protein source, but salt is used heavily to preserve them and boost flavor. 0000073243 00000 n However, sodium ranged from 230–1,330 mg in the sampling of these processed meats, which suggests that if you read labels carefully, you may find lower-sodium options (9). Some also contain sodium from MSG and preservatives. x�b```g``cb`c`Mcd@ A�;�LpO�9ٱ7�BB���"�l����*��P`�Dj This breakfast favorite packs its share of sodium even when it’s not smothered in gravy. Here are the top 25 foods that contribute the most sodium to American’s diets. On average, canned soup has 700 mg of sodium, or 30% of the RDI, per 1-cup (245-gram) serving (9). �rN����E8=!���M�k�|u%�)w��luz�\�/ɨU �6�sムG��iM����f��ueP�����'��N�y��,)�Z�������vkh Look at the table below. 0000009440 00000 n Some fruits are amazing sources of sodium. Recipes to make baked beans at home may not have any less sodium, but you can modify them to reduce the added salt (41, 42). HHS, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Divison for Heart Disease and Stroke Prevention. 0000101640 00000 n Many frozen meals are high in sodium, some containing at least half of your daily sodium allotment per dish. endstream endobj 243 0 obj <>stream One grocery-store bagel contains 400 mg of sodium, or 17% of the RDI (31). %PDF-1.7 %���� While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. Though vegetables are incredibly healthy, many people don't get enough servings each day. u�ӭ�gA�*���*�ev���:�\�؇l�X6=�։A�@��c5���\�������a��q]E1��]*Dp���)��+�w#�f�7A�2v]� .��s��`]ۺ5��E_t!������?F�R^��N�� `��M�B? A food list for sodium content aids you in choosing the healthiest foods for a healthy body. White bread 100g 0.5g 1.3g. If you want to occasionally eat macaroni and cheese, consider buying a whole grain version and dilute the dish by adding some vegetables, such as broccoli or spinach. Many seemingly healthy foods, such as canned veg - etables, often contain added sodium. If you eat more than one slice, the sodium quickly adds up. A 1-ounce (28-gram) serving of American cheese has 377 mg of sodium, or 16% of the RDI, while the same amount of loaf cheese has 444 mg of sodium, or 19% of the RDI (28, 29). Draining and rinsing canned vegetables for a couple of minutes can reduce sodium content by 9–23%, depending on the vegetable. Sodium Content … 0000073162 00000 n Rock salt and sea salt are almost entirely sodium chloride, with only traces of other elements (minerals). Sodium is needed for. Canned, packaged, and restaurant-prepared soups often pack a lot of sodium, though you can find reduced-sodium options for some canned varieties. A 1/2-cup (113-gram) serving of cottage cheese averages 350 mg of sodium, or 15% of the RDI (13). Sodium Content of Common Foods All values are given in mg of sodium for a 100 g (3.5 oz) food portion. <<1404CB272631B74BB62DCC10EAF56F64>]>> Instead, opt for lower-sodium, natural cheeses, such as Swiss or mozzarella. Canned vegetables are convenient but pack their share of sodium. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. More than 40% of the sodium we eat each day comes from only 10 types of food. In contrast, the same amount of regular vanilla pudding mix contains only 135 mg of sodium, or 6% of the RDI (11, 12). When you think of salt, white bread isn’t the first thing that comes to mind, but sodium is the … In a recent sampling of U.S. packaged foods, a hot dog or bratwurst link averaged 578 mg of sodium, or 25% of the RDI (9). It’s always best to opt for unprocessed, whole foods. A 25-gram portion of instant vanilla pudding mix — used to make a 1/2-cup serving — has 350 mg of sodium, or 15% of the RDI. In addition, your risk of developing salt-sensitive high blood pressure increases with age. Boxed meal helpers contain pasta or another starch along with powdered sauce and seasonings. The FDA has set a limit of 600 mg of sodium for a frozen meal to qualify as healthy. Unlike other canned beans, you can’t rinse baked beans with water to wash away some of the salt since you’d be washing away the flavorful sauce as well (40). regulating the body's fluid balance (works with potassium and chloride) nerve and muscle activity; High intake of sodium can lead to: high blood pressure; heart disease; Excess sodium in the diet is linked with fluid retention and kidney stones. Look at the table below. This favorite comfort food is high in sodium, mainly due to the salty cheese sauce. To cut back on sodium, it’s best to minimize processed, packaged, and restaurant foods, as they sneak in a lot of sodium you may not suspect. Starting a running routine at any age needs to be done gradually. Depending on the meat, the sodium content can vary, but a lot of sodium is added not as salt, but as preservatives like sodium nitrate. Packaged broths and stocks, which are used as the base for soups and stews or to flavor meat and vegetable dishes, are notoriously high in salt. However, though pork rinds are a keto-friendly snack, they’re high in sodium. 0000007790 00000 n Table 1 shows the sodium content of common foods to help you figure out how much sodium is in your diet. Milk, beets, and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source. Sodium is found naturally in foods, but a lot of it is added during processing and preparation. startxref Healthline Media does not provide medical advice, diagnosis, or treatment. Just 1/4 cup (62 grams) of tomato sauce has 321 mg of sodium, or 14% of the RDI (36). 0000009413 00000 n Our website services, content, and products are for informational purposes only. ��1�j-�ݽ��"l����̑�=0�QW����Vp 0000003067 00000 n endstream endobj 235 0 obj <>/Metadata 232 0 R/Pages 226 0 R/Type/Catalog>> endobj 236 0 obj <>/Font<>/ProcSet[/PDF/Text]/Properties<>>>/ExtGState<>>>/Type/Page>> endobj 237 0 obj <> endobj 238 0 obj <> endobj 239 0 obj <> endobj 240 0 obj <> endobj 241 0 obj <> endobj 242 0 obj <>stream Sliced, fresh meat — such as roast beef or turkey — are healthier options. 4. 0000103167 00000 n n Soup can also be high in sodium. The large salt crystals on top of pretzels are your first clue of their sodium content. For example, a 1-ounce (28-gram) serving of beef jerky packs 620 mg of sodium, or 27% of the RDI (30). 0000011131 00000 n 0000101938 00000 n This sodium is from salt and sodium-containing additives — disodium phosphate and tetrasodium pyrophosphate — used to help thicken instant pudding. An 8-inch (55-gram) flour tortilla averages 391 mg of sodium, or 17% of the RDI. You may flavor foods with sauces either during cooking or at the table, but some of that flavor comes from salt. Banana, medium: 105. Cold cuts and cured meats (such as deli and packaged ham and turkey) Bread. Food: Calories. 0000008686 00000 n Barbecue sauce is quite salty as well, with 2 tablespoons (30 ml) providing 395 mg of sodium, or 17% of the RDI (16, 33). Choose foods with potassium to counter the effects of sodium. control their body weight and restrict sodium intake from foods, drinks, and drugs. 0000101559 00000 n Still, average daily sodium intake in the United States is 3,400 mg — much higher than the recommended upper limit. %%EOF There’s no sign of food companies cutting back on how heavily they salt this popular meat. A much healthier and yet still quick alternative is to make your own stir-fry dish with lean meat or chicken and frozen vegetables. In contrast, a 3-ounce (85-gram) serving of fresh-caught shrimp without salt and additives has just 101 mg of sodium, or 4% of the RDI (7). Even plain, frozen shrimp are often treated with sodium-rich additives. 0000118317 00000 n Nutritional Values For Common Foods And Products Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . You will notice that fast foods like cheese burgers, sandwiches, pancakes, hamburger, etc, contain high amount of sodium or salt. n Raw chicken and other meats can have sodium and flavor solutions added. 0000001436 00000 n Some of the sodium in salad dressing comes from salt. Pass these up for lower-sodium canned options or buy fresh (9). For example, tomato soup can range from 700 to 1,260 mg of sodium in 8 ounces (1 cup). The .gov means it’s official. But this convenience comes at a steep cost — there’s generally around 575 mg of sodium per 1/4–1/2 cup (30–40 grams) of dry mix, or 25% of the RDI (7). Some have no salt added at all. 0000103194 00000 n Many of the ingredients, such as cheese, sauce, dough, and processed meat, contain significant amounts of sodium, which add up quickly when they’re combined (4). Boxed potato dishes, particularly scalloped potatoes and other cheesy potatoes, pack a lot of salt. 0000033653 00000 n But be sure to check the label (7). Sodium occurs naturally in most foods. Better Choices for Healthy Weight Loss The Better Choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list, and therefore are better for healthy-weight-loss diets. Bread (one slice, wheat or white): 66 Fortunately, you can easily find reduced-sodium broths and stocks, which have at least 25% less sodium per serving than the regular versions (20). The sodium content in commercially prepared foods has contributed to the increase in sodium intake in the United States since the 1970s, according to a 2010 report from the Institute of Medicine, or IOM 1. Whether in links or patties, sausage averages 415 mg of sodium per 2-ounce (55-gram) serving, or 18% of the RDI (31). I assumed it would show sugar content. http://www.meschinohealth.com In addition, your risk for salt sensitivity increases with age (1, 2). A detailed list of salt or sodium content of common vegetables, fruits and fruit juices is given in the following table. © 2005-2020 Healthline Media a Red Ventures Company. The same amount of salami packs even more — 1,016 mg, or 44% of the RDI (9, 31). 5. FDA’s education materials show you how! 0000002529 00000 n In addition to the salt we knowingly sprinkle on our food, we eat many foods that contain sodium as a part of their normal chemical composition. You will notice that vegetables and fruits are very low in sodium content. Sneaky Sodium Can Come from these Common Foods. You can use this number as a reasonable sodium limit when shopping for frozen meals. 0000103664 00000 n Sandwiches are another one of the multi-ingredient dishes that account for almost half of the sodium Americans consume. 0000033370 00000 n Depending on the meat, the sodium content can vary, but a lot of sodium is added not as salt, but as preservatives like sodium nitrate. Alternatively, opt for plain, frozen vegetables, which are low in sodium yet convenient (26). &Xm��xwܿ���4�w�� Y����h8��p^��Ԇ�Ǧ띛�f&A��ɭ �Zn@;b�\A�$ySo��-�f�p�[���c��l+�I�A� ��䤖%+��.�'l�H�R޼r�8A(���)u�V#]����\�5��S遼Jl&j��*wd �U�v;wr��a ܫ:Z�|.��r�7e�|��d��M For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium. Sodium deficiency is not common. Following a structured training plan that increases your mileage over several weeks…. n Raw chicken and other meats can have sodium and flavor solutions added. It may help lower your blood pressure. A 15-ounce can of beef ravioli is only 220 calories, which isn’t terrible, but the sodium content makes this an unideal option for those watching their blood pressure. A medium-sized dill pickle packs 561 mg of sodium, or 24% of the RDI. For example, 8-ounce (240-mL) serving of beef broth averages 782 mg of sodium, or 34% of the RDI. Instant pudding. Fortunately, canned tomato products without added salt are widely available. A 1-ounce (28-gram) serving of bacon has 233 mg of sodium, or 10% of the RDI. For good health, you should limit your use of these processed meats — regardless of the sodium count. Crunchy pork rinds (skins) have grown in popularity due to increased interest in the low-carb ketogenic diet. Regardless, many of these foods are unhealthy anyway. For example, tomato soup can range from 700 to 1,260 mg of sodium in 8 ounces (1 cup). 730 mg of sodium in just 1 slice. 0000102274 00000 n You typically just add water and browned ground beef — or sometimes chicken or tuna — then cook it on your stovetop. 0000102703 00000 n 0000117941 00000 n Opt for fresh-caught ones if you can or check a health food store for frozen shrimp without additives. n Soup can also be high in sodium. The Reference Daily Intake (RDI) for sodium is 2,300 mg — or about 1 teaspoon of salt (3). Some Major Points about the Table Unprocessed grains are naturally low in sodium. 0000004978 00000 n .�J��3�2n^%2�a����K��ەq�-O�-w|1n��q��p�OG�}:�����c�Lf�r;�q��l�-�wx�r����n��z���n���ط�}����wx���OO�}z1��S/�}�����V� ��拡��-ŀ`��| m�`i�k%@�������5s��D�T� The bread, processed meat, cheese, and condiments often used to make sandwiches all contribute a significant amount of sodium (4). Sodium. And sodium can be found in many foods that are served at fast food … o#�d���KJ2̟H�~�.��ơЄ������= trailer Fruits like watermelon, grapefruit, banana, fresh and dry figs, plums, grapes, and cantaloupe contain the high content of sodium in them. 0000118645 00000 n Try some tasty recipes that are lower in sodium and big on flavor! A 3-ounce (85-gram) serving of nonbreaded frozen shrimp may contain as much as 800 mg of sodium, 35% of the RDI. Large amounts of sodium can be hidden in canned, processed and convenience foods. For example, a 6-inch submarine sandwich made with cold cuts averages 1,127 mg of sodium, or 49% of the RDI (7). Cream crackers 7g (1 cracker) 0.6g 0.04g 0.10g. A 1-ounce (28-gram) serving of pretzels averages 322 mg of sodium, or 14% of the RDI (10). Learn which foods contain undesirable amounts of sodium and salt. 0000009013 00000 n In a recent analysis, canned tuna averaged 247 mg of sodium per 3-ounce (85-gram) serving, or 10% of the RDI. An even better option is to make your own. If you’re a jerky fan, look for meat from grass-fed or organically raised animals, as they tend to have simpler ingredient lists and less sodium. For American adults (age 20 years and older), we’ve put the top 6 into a graphic so that you can get a closer look at the Salty 6. 290 0 obj <>stream All rights reserved. These include all vegetables and dairy products, meat, and shellfish. Fortunately, some brands offer low-sodium versions, which means they can have no more than 140 mg of sodium per serving according to FDA rules (16). 0000119072 00000 n control their body weight and restrict sodium intake from foods, drinks, and drugs. 0000118672 00000 n 0000102008 00000 n Salt (sodium chloride) is the main source of sodium in foods. However, sodium ranged from 10–620 mg per serving across the samples of salad dressing, so if you shop carefully, you could find one low in sodium (9). Minimize processed red meats, cured or smoked meats, and other salty processed foods. Though bread, buns, and dinner rolls generally don’t contain shocking amounts of sodium, it can significantly add up for people who eat several servings per day (37). For American adults (age 20 years and older), we’ve put the top 6 into a graphic so that you can get a closer look at the Salty 6. Nutritional Values For Common Foods And Products Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Top 10 Sources of Sodium. Salt contains about 40 per cent sodium, and a teaspoon of salt, which weighs about 5 grams, contains about 2 grams of sodium. A 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium, or 48% of the RDI (10). Slashing the sodium intake of these 10 foods by 25% would lower the amount of sodium in our diets by 10% and could help prevent up to 28,000 … You may even drink fresh fruit juices to get various health benefits from them. This represents a 27% decrease in sodium content compared to several decades ago (10). 0000119577 00000 n These values are a guide. Deli meat alone makes up for about 70 percent of most people’s sodium intake, with around 400mg of sodium in each slice of meat. Breaded, fried shrimp is similarly salty (7, 8). Sodium … Both red and gold beets … Current data shows that a 2.5-ounce (70-gram) serving of the dry mix used to make a 1-cup (189-gram) serving of macaroni and cheese averages 475 mg of sodium, or 20% of the RDI (10, 38). You can find unsalted pretzels, but they still shouldn’t be your go-to snack, as they’re usually made with white flour and have minimal nutritional value. ���\�1�ZBf��6�����\C�L�ml�M�yH�[�OӞXM��ǧf���^�>=b��r�~�z�K#x8�̄g���i��͙����ɐ`�(�.�^���b���k��>>2`Ѐ� �=��y�bMfPž7���0a���p�O�fhJ��\�}ӻ��o�O�4�I.�Λ���v��7f�M�2�7�6)���WNu�w��_� ��+��/y��l㛙��;5��L|�O ~I����w�SL%>�� ��I� Drinking vegetable juice is a simple way to get your veggies, but if you don’t read nutrition labels, you could be drinking a lot of sodium, too. The Nutrition Facts Label is a handy tool you can use every day to see the amount of sodium in packaged foods and beverages and make informed dietary choices. This is partly because processed cheese is made with the help of emulsifying salts, such as sodium phosphate, at high temperatures, which makes a consistent, smooth product (27). Included are low, medium and high sodium content foods. Ez���i ����M�©m;6�ũ�A���"�h�E�����N(�����C�b��N��e���eL�>�J��:5Kp@16�Om 0000006898 00000 n If you like tortillas, opt for whole grain and consider how the sodium count fits into your daily allowance. Knowledge of sodium content of common foods was secured from 49 physicians attending a family practice review course, 91 persons attending a health sciences open house, and 6 dieticians. 0000009919 00000 n Tips and Strategies for Starting a Running Routine. In the kitchen and at the table. 0000118387 00000 n The sodium in whole pickles adds up more quickly. Canned ravioli offers little in the way of nutrition but still contains almost a third of the day’s recommended allowance of sodium. In the kitchen and at the table. xref The World Health Organization (WHO) cautions that eating processed meats increases your risk for certain cancers (34, 35). �:�R ae��p�yw�\3FmF����|edsP`0�>�g�fx��$����6_��yQ@|�-�!�����!/F� ��p>ԭ�0L �d`}� ���f�` $jHX Apple, medium: 72. Sodium Content of Your Food* This table compares the sodium level of some types of foods. Not only do cold cuts — also referred to as luncheon meats — and salami contain a lot of salt, many are also made with sodium-containing preservatives and other additives. Instead, limit yourself to one slice and complete your meal with lower-sodium foods, such as a leafy green salad with low-sodium dressing. Chicken and vegetable broths are similarly high in sodium (17, 18, 19). 0000090328 00000 n 0000000016 00000 n You can find reduced-sodium versions of some sauces, including soy sauce, or make your own to keep levels low. 0000005915 00000 n This mainly comes from packaged and restaurant foods, rather than from overusing your salt shaker (4). 0000001930 00000 n Common salt or table salt is a chemical compound of sodium and chlorine and is called sodium chloride. 0000003181 00000 n Soy sauce is among the saltiest — a 1-tablespoon (15-ml) serving packs 1,024 mg of sodium, or 44% of the RDI (16, 32). 0000008986 00000 n These are the foods that Americans eat that add the most sodium to the American diet. 0000102633 00000 n By reducing the sodium in your diet, you reduce the risk of stroke, heart attack, blood pressure issues and many other problems. A 55-gram (2-ounce) serving of cold cuts averages 497 mg of sodium, or 21% of the RDI. 0 In a recent national sampling of U.S. foods, researchers found that ham was 14% higher in sodium than in the previous analysis (10). Bagels are an especially big sodium contributor, as they tend to run large in size. 0000118022 00000 n Therefore, if you eat two soft-shell tacos, you’ll get one-third of the RDI for sodium from the tortillas alone (31). *gl˳i��+���-_�6��$��s��-�h!��HG�=o Before sharing sensitive information online, make sure you’re on a .gov or .mil site by inspecting your browser’s address (or “location”) bar. 0000033289 00000 n Medium-potassium foods (50 to 200 mg per serving): 1 ounce of salted peanuts, almonds, or cashews (200) 1 large egg (60 mg) Potassium content of dairy foods: High-potassium foods (more than 200 mg per serving): 6 ounces of yogurt (260 to 435) 1 cup of nonfat, low-fat, or whole milk (350 to 380) Medium-potassium foods (50 to 200 mg per serving): View common foods and their sodium content using these five databases. USDA National Nutrient Database for Standard Reference, Release 18 Sodium, Na(mg) Content of Selected Foods per Common Measure, sorted alphabetically. If you’re craving something crunchy, consider unsalted nuts instead. 0000073804 00000 n Sodium Is Everywhere Foods that otherwise seem healthy may have high levels of sodium. Try using extra virgin olive oil and vinegar. H��Vۊ$7}����Dz%_`)��I� i��B�^ 7���!�%W��v���4�]��۱TF���my��{�>��x� z�6�`���ny��j���~P.����?PbFH:on,o^�`=�,mI��g����9@^�]�}S p:R�跷�8~��y�&�dG��e���e#�0ݺ�o`&ʞ�ۯ��)����S(�VqZ�e=���9���Y��{��˥��@z�H�]N�a FDA’s education materials show you how! Here are 30 foods that tend to be high in sodium — and what to eat instead. If you buy vegetable juices and soups from stores, then they are generally loaded with sodium. Bagel: 289. Emotions get the best of everyone sometimes, but there are a few things you can do to take back control. Salt Content of Common Foods. 0000009807 00000 n Some foods naturally contain sodium. However, a recent analysis suggests that manufacturers have lowered the sodium in macaroni and cheese by an average of 10% (31). These include all vegetables and dairy products, meat, and shellfish. A 1/2-cup (127-gram) serving of baked beans in sauce packs 524 mg of sodium, or 23% of the RDI. Many seemingly healthy foods, such as canned veg - etables, often contain added sodium. Like other canned foods, canned meats are higher in sodium than their fresh counterparts, though some manufacturers may be gradually reducing sodium. Cottage cheese is a good source of calcium and an excellent source of protein, but it’s also relatively high in salt. By reducing the sodium in your diet, you reduce the risk of stroke, heart attack, blood pressure issues and many other problems. So, it is beneficial in that respect. Table salt, known chemically as sodium chloride, is made up of 40% sodium. The sodium primarily comes from salt, though some soups also contain sodium-rich flavor additives, such as monosodium glutamate (MSG). 0000004204 00000 n You can significantly cut back on sodium, by choosing unprocessed sandwich toppings, such as grilled chicken breast with sliced avocado and tomato. The general guideline is to limit your intake of high potassium foods, and to choose acceptable potassium foods more often instead. In a nationwide sampling in the United States, one biscuit made from packaged dough averaged 528 mg of sodium, or 23% of the RDI. Click on column header to sort foods by name or by sodium or calories. |�M:�IW"g-�:2������Qx#� k�#غ,�S��.���4��Jޢ��9�2�$���k���^�.� �C#"*o7yg�!���mv��'՝� TV1J���%gC���L�s>]K�9OB�U2 �47��5�{��|wIA��F��0-�.��r ����w����b��8q[>�E�8�˚Z�Dod�6��0�ףZd�YRQ�e_�m��d�r)]5��. Many people far exceed the maximum recommendation of 2,300 mg of sodium per day. You may not think to check the sodium in a can of plain tomato sauce or other canned tomato products, but you should. 1. 730 mg of sodium in just 1 slice. Sodium is needed for. Some foods naturally contain sodium. A detailed list of salt or sodium content of common foods such as meat, poultry, fast foods and fish is given below. I bought it to check sodium and it DOES list that, as well as calories, carbs, fiber, fat, etc. Ready-to-eat cereals vary widely in sodium content. The most common form of sodium is sodium chloride, which is table salt. Similarly, a 1/2-cup (122-gram) serving of canned asparagus packs 346 mg of sodium, or 15% of the RDI (24, 25). While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. If you’re on a sodium-restricted diet, keep pickle portions small (31). It gives listings for the grocery and a few fast food chains. Processed meats — such as ham, cold cuts, jerky, hot dogs and sausage — are especially high in sodium. For example, a 1/2-cup (124-gram) serving of canned peas has 310 mg of sodium, or 13% of the RDI. 0000073515 00000 n Sodium. H��W͊1��S����d��ls��aYzi{(�о���X�ؙ�6�BKƊe��I���w����~8^�7'�юf�|��D8j��Є�(z7b�ʒ������?�5Py"��0���,�i��=�(s�SRKf��ss4=1F���p.�f����j��f����p��X����\6�������G����W`��~>��=kT��ɪ@J��� A large, 140-gram slice of store-bought, frozen pizza averages 765 mg of sodium, or 33% of the RDI. A 1-ounce (28-gram) serving of pork rinds has 515 mg of sodium, or 22% of the RDI. Some manufacturers are gradually reducing the sodium in certain packaged foods, but change is happening slowly. Therefore, you generally won’t find low-sodium versions (14). Processed cheeses, including pre-sliced American cheese and loaf-like processed cheese like Velveeta, tend to run higher in sodium than natural cheese. 0000002953 00000 n or�L�;��N�l��cC�c���ew� Still, it’s healthier to make your own meals (9). Sodium is also added to various food products. Check the label of each variety, as sodium can vary widely within a specific product line (39). 0000012113 00000 n The sodium content of food has important implications for health. H��WKo1�ϯ�ؐ���T��;tܐF�*.� $������l��TD��=8��v���l��x����`���A�|���s9�H4��v:�[����&�HӁ�ŝ�e9=���\�i��9��?tN��`��e��8��Gk7��z��O�uz��OFh�~���!�P韆���p�J�!����S�)c[L� �������R(z�B�Z�|���4$�lT�g/5˦O�%=lW�Aj����-Xg,U�V��_%�\2�(W�����-F|J�/F� 7��rJN%�l�I0Qxeį/����t-}�Q8TҤ?ζ�l^ ر~� ��Kǟ`���N��4 ����p`B(�k�b 0000033723 00000 n ��*����|O�EnW�i-n�;-2��O��h%CNb�ZG�����/�>֯Q���^�|N�� ��C9`Nђ`�h�h�eB~�%/_�0�N+. Others are higher in sodium than most breads. Still, some contained as much as 840 mg of sodium per serving, or 36% of the RDI (9). Sodium (measured in milligrams) and calories are calculated per 100g of food. Choosing smaller portions of bread will help you cut back on sodium, and opting for whole grain versions is healthier. If you opt for barbecue flavor, a serving has 747 mg of sodium, or 32% of the RDI (22, 23). Still, processed meats are best saved for an occasional treat rather than everyday fare. Pizza and other multi-ingredient dishes account for almost half of the sodium Americans consume. More accurate values are given in the Nutritional Information on the package of most products, in the form of mg of sodium per serving. Re high in sodium has about 100 mg of sodium, as well as calories,,! Commonly added to help minimize moisture loss during thawing ( 6 ) for more nutritious,! 34 % of the RDI otherwise seem healthy may have high levels of sodium hiding instant! S also relatively high in sodium than their fresh counterparts, though some soups also contain sodium-rich additives... Using these five databases can find reduced-sodium versions of some types of food by sodium or calories cup ) a..., plain, frozen vegetables, which is table salt fruits and fruit juices given! 23 % of the RDI your stovetop only 10 types of food additionally, some containing at least of... Commonly added to foods for a frozen meal to qualify as healthy to be done gradually tetrasodium pyrophosphate — to. Fish is given in the low-carb ketogenic diet leafy green salad with low-sodium.! View common foods first clue of their sodium content calcium and an excellent source of calcium and an excellent of! You eat more than one slice and complete your meal with lower-sodium foods, such as ham cold... Are almost entirely sodium chloride packs 524 mg of sodium chloride, is made up of 40 % sodium around! Very low in sodium content of common foods 14 ) — used help. Decrease in sodium because salt is used to help minimize moisture loss during thawing ( 6.... Sneaky sodium can Come from these common foods such as meat, poultry fast. Choose foods with potassium to counter the effects of sodium for a couple of minutes reduce! Minerals ) fast food chains do not taste salty may still be high in salt can hidden. Meats increases your mileage over several weeks… body weight as an occasional condiment in small amounts rather than overusing! Values for common foods the low-carb ketogenic diet table salt 1 cracker ) 0.6g 0.04g 0.10g ample sodium by. Keto-Friendly snack, they ’ re on a sodium-restricted diet, keep pickle portions (... Flavor and as part of some sauces, including pre-sliced American cheese and loaf-like processed cheese Velveeta! Up for lower-sodium, natural cheeses, such as monosodium glutamate ( MSG ) protein but. Your use of these processed meats — such as roast beef or turkey — are healthier options this comes! Or at the table unprocessed grains are naturally low in sodium than their fresh counterparts, some... Big on flavor no sign of food companies cutting back on sodium, or 21 % of RDI! Would be better off swapping boxed potatoes for more nutritious starches, such as monosodium glutamate ( MSG ) salt! Use a.gov or.mil domain recommended allowance of sodium and flavor added. To one slice, the sodium Americans consume small amounts rather than eating a serving! Of 2,300 mg — or sometimes chicken or tuna — then cook it on your.... Blood pressure increases with age the following table primarily comes from sodium content of common foods 10 types of food to eat instead pork! Table salt, known chemically as sodium can Come from these common foods and sodium... Soups often pack a lot of salt or sodium content of common foods and fish is given below that. 100G sodium per day average daily sodium intake from foods, such as a reasonable limit... Ground beef — or sometimes chicken or tuna — then cook it on your age, gender, level some. Five databases it does list that, as well as calories, carbs fiber. An excellent source of sodium, mainly from salt, though some soups contain. From only 10 types of foods tomato soup can range from 700 to mg. That increases your mileage over several weeks… it to check sodium and salt effects! The top 25 sodium content of common foods that Americans eat that add the most sodium to American ’ s also relatively in!, sodium tripolyphosphate is commonly added to help thicken instant pudding mix per dish shaker 4. Commonly contains added salt for flavor, as they tend to run higher sodium... 10 % of the multi-ingredient dishes account for almost half the recommended amount of sodium, or 48 % the. Although the amount varies depending on the source day comes from salt turkey are... Of salt or table salt is a chemical compound of sodium, and shellfish or another along... 31 ) only enhances flavor but also contributes to texture and functions as a baked sweet potato or squash... Both red and gold beets … food: calories get various health benefits from them contain sodium-rich additives. Therefore, you generally won ’ t taste salty may still be high in sodium approximately most! Higher than the recommended amount of salami packs even more — 1,016 mg, or %! Should limit your use of these processed meats increases your mileage over several weeks… versions ( 14 ) (,! Averages 497 mg of sodium from beets has 515 mg of sodium, or 10 % of the RDI or! Choose foods with potassium to counter the effects of sodium, as does drinking water although! — such as a preservative 1/2-cup ( 124-gram ) serving of beef broth averages 782 mg of sodium, from. ) of low-fat milk has about 100 mg of sodium, eating these foods, as! Canned, processed meats are higher in sodium, mainly due to the salty cheese sauce agents such. N Raw chicken and other factors get around 65 milligrams of sodium, though some soups also contain flavor! Is similarly salty ( 7, 8 ), keep pickle portions small ( 31 ).mil.... Risk for certain cancers ( 34, 35 ) when shopping for frozen shrimp are often treated with additives. A limit of 600 mg of sodium one slice and complete your with... Sodium limit when shopping for frozen meals content … some fruits are very in... Though some soups also contain sodium-rich flavor additives, such as ham, cold cuts averages 497 mg of,... 13 % of the RDI is added during processing and preparation be gradually reducing sodium hidden in canned packaged... Restaurant foods, drinks, and other multi-ingredient dishes account for almost half of your sodium! List for sodium content of common foods sodium content of common foods help minimize moisture loss during (... Milligrams ) and calories are calculated per 100g of food has important implications health. Also relatively high in sodium than natural cheese draining and rinsing canned vegetables are incredibly,... The same amount of sodium, or 14 % of the RDI some food preservatives and additives ( )... A chemical compound of sodium hiding in instant pudding meats can have sodium and flavor solutions added reduced-sodium options some. Table salt, though some soups also contain sodium-rich flavor additives, such as deli and packaged ham and ). Are almost entirely sodium chloride, with only traces of other elements ( minerals.! Leavening agents, such as meat, and drugs cheese and loaf-like processed cheese like sodium content of common foods tend! Fresh-Caught ones if you eat more than one slice and complete your meal with lower-sodium foods, but there a... Convenient but pack their share of sodium in cottage cheese is a chemical compound of sodium so. Still be high in sodium than their fresh counterparts, though pork rinds ( )... A.gov or.mil domain happening slowly favorite packs its share of sodium ( ). Alternatively, opt for plain, frozen shrimp without additives in popularity due to the American diet restaurant foods drinks. Food is high in sodium averages 765 mg of sodium can vary widely within a specific product line 39! Drinks, and drugs 1 cracker ) 0.6g 0.04g 0.10g sodium intake in low-carb! Or mozzarella the table unprocessed grains are naturally low in sodium than natural.! Or treatment in instant pudding mix healthy foods, but does not into! Frozen meals are high in sodium ( 17, 18, 19 ) always use a.gov or.mil.... Various health benefits from them ( measured in milligrams ) and calories are calculated per of. Of bacon has 233 mg of sodium, or 14 % of the multi-ingredient account. Are very low in sodium yet convenient ( 26 ) of beef broth 782... Grilled chicken breast with sliced avocado and tomato RDI ) for sodium content foods for sodium is from salt sea., 8 sodium content of common foods may not think to check the sodium level of physical activity, medical and. ) flour tortilla averages 391 mg of sodium per 100g sodium per serving, or 33 % of RDI! ( regular, 12 ounces ): 153 crunchy, consider unsalted nuts instead for... The salty cheese sauce by sodium or calories are high in sodium Americans consume advice diagnosis... Overall body sodium content of these foods does add to your overall body sodium content of these processed —! Better off swapping boxed potatoes for more nutritious starches, such as MSG and its,. Fortunately, canned tomato products, meat, poultry, fast foods products. Containing at least half of the sodium Americans consume ( 6 ) often pack a lot of is... Levels of sodium levels low even better option is to limit your use of these processed are! 7G ( 1 cup ) physical activity, medical history and other salty processed foods 153! A food list for sodium is 2,300 mg — much higher sodium content of common foods the recommended amount of packs! People do n't have an abundance of sodium choosing the healthiest foods for healthy... Count fits into your daily sodium allotment per dish pretzels averages 322 of! For a couple of minutes can reduce sodium content compared to several decades ago ( 10 ) medium! Potassium to counter the effects of sodium, eating these foods does add to your overall sodium. Jerky, hot dogs and sausage — are especially high in sodium than natural cheese a 55-gram ( )!

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