0000003067 00000 n 730 mg of sodium in just 1 slice. Our website services, content, and products are for informational purposes only. Sodium Content of Common Foods All values are given in mg of sodium for a 100 g (3.5 oz) food portion. control their body weight and restrict sodium intake from foods, drinks, and drugs. Sodium deficiency is not common. 0000009807 00000 n Opt for fresh-caught ones if you can or check a health food store for frozen shrimp without additives. 0000002032 00000 n Milk, beets, and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source. Beets High in Sodium: You get around 65 milligrams of sodium from beets. ���� Choose foods with potassium to counter the effects of sodium. &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 Some manufacturers are gradually reducing the sodium in certain packaged foods, but change is happening slowly. 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. 0000012113 00000 n However, though pork rinds are a keto-friendly snack, they’re high in sodium. 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. Check the label of each variety, as sodium can vary widely within a specific product line (39). Emotions get the best of everyone sometimes, but there are a few things you can do to take back control. Many foods that do not taste salty may still be high in sodium. 0000103167 00000 n It may help lower your blood pressure. 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. o#�d���KJ2̟H�~�.��ơЄ������= 234 57 For example, sodium tripolyphosphate is commonly added to help minimize moisture loss during thawing (6). 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 represents a 27% decrease in sodium content compared to several decades ago (10). Many frozen meals are high in sodium, some containing at least half of your daily sodium allotment per dish. Here are 17 creative ways to add more veggies to your diet. Sodium (measured in milligrams) and calories are calculated per 100g of food. This sodium content of foods database contains approximately 7,000 most common food items. The large salt crystals on top of pretzels are your first clue of their sodium content. Here are the top 25 foods that contribute the most sodium to American’s diets. Boxed meal helpers contain pasta or another starch along with powdered sauce and seasonings. Sodium is also added to various food products. Some of the sodium in salad dressing comes from salt. These include all vegetables and dairy products, meat, and shellfish. endstream endobj 243 0 obj <>stream For example, a 1/2-cup (124-gram) serving of canned peas has 310 mg of sodium, or 13% of the RDI. 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). For example, 8-ounce (240-mL) serving of beef broth averages 782 mg of sodium, or 34% of the RDI. Sodium Content … So, it is beneficial in that respect. If you opt for barbecue flavor, a serving has 747 mg of sodium, or 32% of the RDI (22, 23). For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium. 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. 0000101640 00000 n 290 0 obj <>stream The same amount of salami packs even more — 1,016 mg, or 44% of the RDI (9, 31). 0000118645 00000 n ��1�j-�ݽ��"l����̑�=0�QW����Vp More accurate values are given in the Nutritional Information on the package of most products, in the form of mg of sodium per serving. Cream crackers 7g (1 cracker) 0.6g 0.04g 0.10g. Boxed potato dishes, particularly scalloped potatoes and other cheesy potatoes, pack a lot of salt. There’s no sign of food companies cutting back on how heavily they salt this popular meat. This prediction is based on the nutrient content of these foods, but does not take into account your individual needs. Pass these up for lower-sodium canned options or buy fresh (9). A 1-ounce (28-gram) serving of bacon has 233 mg of sodium, or 10% of the RDI. These values are a guide. Regardless, many of these foods are unhealthy anyway. Bagels are an especially big sodium contributor, as they tend to run large in size. Some also contain sodium from MSG and preservatives. You may flavor foods with sauces either during cooking or at the table, but some of that flavor comes from salt. 0000002953 00000 n It’s always best to opt for unprocessed, whole foods. Canned, packaged, and restaurant-prepared soups often pack a lot of sodium, though you can find reduced-sodium options for some canned varieties. Salt contains about 40 per cent sodium, and a teaspoon of salt, which weighs about 5 grams, contains about 2 grams of sodium. 0000033370 00000 n And sodium can be found in many foods that are served at fast food … You may even drink fresh fruit juices to get various health benefits from them. 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. 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. Top 10 Sources of Sodium. Salt (sodium chloride) is the main source of sodium in foods. 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. One grocery-store bagel contains 400 mg of sodium, or 17% of the RDI (31). The .gov means it’s official. Whether in links or patties, sausage averages 415 mg of sodium per 2-ounce (55-gram) serving, or 18% of the RDI (31). Some fruits are amazing sources of sodium. 0000002815 00000 n 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). Still, it’s healthier to make your own meals (9). Many people far exceed the maximum recommendation of 2,300 mg of sodium per day. �]�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� %%EOF 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). 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). Try some tasty recipes that are lower in sodium and big on flavor! 0000007790 00000 n 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. n By reducing the sodium in your diet, you reduce the risk of stroke, heart attack, blood pressure issues and many other problems. However, cured, canned meats, such as corned beef and pork, were significantly saltier — 794–1,393 mg of sodium per 3-ounce (85-gram) serving, or 29–51% of the RDI. In a nationwide sampling in the United States, one biscuit made from packaged dough averaged 528 mg of sodium, or 23% of the RDI. Pudding doesn’t taste salty, but there’s plenty of sodium hiding in instant pudding mix. A 55-gram (2-ounce) serving of cold cuts averages 497 mg of sodium, or 21% of the RDI. 0000119577 00000 n By reducing the sodium in your diet, you reduce the risk of stroke, heart attack, blood pressure issues and many other problems. 234 0 obj <> endobj 0000102703 00000 n �rN����E8=!���M�k�|u%�)w��luz�\�/ɨU �6�sムG��iM����f��ueP�����'��N�y��,)�Z�������vkh n Soup can also be high in sodium. These include all vegetables and dairy products, meat, and shellfish. Barbecue sauce is quite salty as well, with 2 tablespoons (30 ml) providing 395 mg of sodium, or 17% of the RDI (16, 33). Some have no salt added at all. A detailed list of salt or sodium content of common foods such as meat, poultry, fast foods and fish is given below. Some Major Points about the Table Unprocessed grains are naturally low in sodium. http://www.meschinohealth.com A 1/2-cup (113-gram) serving of cottage cheese averages 350 mg of sodium, or 15% of the RDI (13). Some foods naturally contain sodium. Cottage cheese is a good source of calcium and an excellent source of protein, but it’s also relatively high in salt. A food list for sodium content aids you in choosing the healthiest foods for a healthy body. 0000102274 00000 n For example, a 1-ounce (28-gram) serving of beef jerky packs 620 mg of sodium, or 27% of the RDI (30). You may not think to check the sodium in a can of plain tomato sauce or other canned tomato products, but you should. View common foods and their sodium content using these five databases. 0000033723 00000 n Ready-to-eat cereals vary widely in sodium content. or�L�;��N�l��cC�c���ew� This lists about everything but sugar content. 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��� n Raw chicken and other meats can have sodium and flavor solutions added. 0000090328 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. © 2005-2020 Healthline Media a Red Ventures Company. n Raw chicken and other meats can have sodium and flavor solutions added. 0000006898 00000 n Make your sandwiches with low-fat, low sodium cheeses, and try not to pile on the condiments. A 1/2-cup (27-gram) portion of dry scalloped potato mix — which makes a 2/3-cup cooked serving — has 450 mg of sodium, or 19% of the RDI (21). Others are higher in sodium than most breads. Sodium … Fortunately, you can easily find reduced-sodium broths and stocks, which have at least 25% less sodium per serving than the regular versions (20). A detailed list of salt or sodium content of common foods such as meat, poultry, fast foods and fish is given below. The sodium in whole pickles adds up more quickly. The taste and convenience of fast food may not be worth its effects on your cardiovascular health. Canned ravioli offers little in the way of nutrition but still contains almost a third of the day’s recommended allowance of sodium. Bread. A detailed list of salt or sodium content of common vegetables, fruits and fruit juices is given in the following table. 0000004978 00000 n Pizza and other multi-ingredient dishes account for almost half of the sodium Americans consume. Food Type Portion size Sodium per 100g Sodium per portion Salt per portion. HHS, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Divison for Heart Disease and Stroke Prevention. If you’re on a sodium-restricted diet, keep pickle portions small (31). Convenience foods — including boxed potatoes, canned soup, instant pudding, meal helpers, pizza, and frozen meals — also tend to run high in sodium, as do salty snacks such as pork rinds and pretzels. In contrast, the same amount of regular vanilla pudding mix contains only 135 mg of sodium, or 6% of the RDI (11, 12). In addition, your risk of developing salt-sensitive high blood pressure increases with age. The most common form of sodium is sodium chloride, which is table salt. Banana, medium: 105. Pudding doesn’t taste salty, but there’s plenty of sodium hiding in instant pudding … However, a recent analysis suggests that manufacturers have lowered the sodium in macaroni and cheese by an average of 10% (31). Some foods naturally contain sodium. 0000102563 00000 n A 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium, or 48% of the RDI (10). All rights reserved. x�b```g``cb`c`Mcd@ A�;�LpO�9ٱ7�BB���"�l����*��P`�Dj You typically just add water and browned ground beef — or sometimes chicken or tuna — then cook it on your stovetop. Look at the table below. Sneaky Sodium Can Come from these Common Foods. FDA’s education materials show you how! Table 1 shows the sodium content of common foods to help you figure out how much sodium is in your diet. A medium-sized dill pickle packs 561 mg of sodium, or 24% of the RDI. It’s estimated that at least half of people with hypertension have blood pressure that’s affected by sodium consumption — meaning they’re salt sensitive. Even plain, frozen shrimp are often treated with sodium-rich additives. Sodium. In another recent analysis, canned chicken or turkey had 212–425 mg of sodium per 3-ounce (85-gram) serving, which is 9–18% of the RDI (8). A 1-ounce (28-gram) serving of pork rinds has 515 mg of sodium, or 22% of the RDI. Sandwiches are another one of the multi-ingredient dishes that account for almost half of the sodium Americans consume. Large amounts of sodium can be hidden in canned, processed and convenience foods. 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. A 1/2-cup (127-gram) serving of baked beans in sauce packs 524 mg of sodium, or 23% of the RDI. Click on column header to sort foods by name or by sodium or calories. 0000118672 00000 n 0000002672 00000 n 0000119045 00000 n If you like tortillas, opt for whole grain and consider how the sodium count fits into your daily allowance. 0000090247 00000 n 0000102633 00000 n Sodium deficiency is not common. 0000073515 00000 n n But be sure to check the label (7). Many seemingly healthy foods, such as canned veg - etables, often contain added sodium. In the kitchen and at the table. If you’re craving something crunchy, consider unsalted nuts instead. Still, processed meats are best saved for an occasional treat rather than everyday fare. After all, it does say COMPLETE.. so, I … For example, tomato soup can range from 700 to 1,260 mg of sodium in 8 ounces (1 cup). An even better option is to make your own. The World Health Organization (WHO) cautions that eating processed meats increases your risk for certain cancers (34, 35). For example, a 6-inch submarine sandwich made with cold cuts averages 1,127 mg of sodium, or 49% of the RDI (7). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Sodium Content of Your Food* This table compares the sodium level of some types of foods. In a recent analysis, canned tuna averaged 247 mg of sodium per 3-ounce (85-gram) serving, or 10% of the RDI. 0000009919 00000 n �:�R ae��p�yw�\3FmF����|edsP`0�>�g�fx��$����6_��yQ@|�-�!�����!/F� ��p>ԭ�0L �d`}� ���f�` $jHX Cold cuts and cured meats (such as deli and packaged ham and turkey) Included are low, medium and high sodium content foods. If you buy vegetable juices and soups from stores, then they are generally loaded with sodium. Apple, medium: 72. 0000119072 00000 n 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 Canned Soups 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. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. endstream endobj 244 0 obj <>stream 0000073804 00000 n UMHS Patient Food and Nutrition Services - 1 - Potassium Content of Foods This is a guide to help you as you watch the amount of potassium you eat each day. Turkey bacon can pack just as much sodium, so check the nutrition label (43, 44). For example, tomato soup can range from 700 to 1,260 mg of sodium in 8 ounces (1 cup). 0000002529 00000 n Before sharing sensitive information online, make sure you’re on a .gov or .mil site by inspecting your browser’s address (or “location”) bar. Look at the table below. A 1-ounce (28-gram) serving of pretzels averages 322 mg of sodium, or 14% of the RDI (10). A 3-ounce (85-gram) serving of nonbreaded frozen shrimp may contain as much as 800 mg of sodium, 35% of the RDI. Sodium. 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). Instead, opt for lower-sodium, natural cheeses, such as Swiss or mozzarella. Sneaky Sodium Can Come from these Common Foods. Both red and gold beets … You will notice that vegetables and fruits are very low in sodium content. ��*����|O�EnW�i-n�;-2��O��h%CNb�ZG�����/�>֯Q���^�|N�� ��C9`Nђ`�h�h�eB~�%/_�0�N+. I assumed it would show sugar content. <<1404CB272631B74BB62DCC10EAF56F64>]>> 5. 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 … %PDF-1.7 %���� You will notice that fast foods like cheese burgers, sandwiches, pancakes, hamburger, etc, contain high amount of sodium or salt. In a recent national sampling of U.S. foods, researchers found that ham was 14% higher in sodium than in the previous analysis (10). Consider using ham only as an occasional condiment in small amounts rather than eating a full serving. 0000001436 00000 n 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). More than 40% of the sodium we eat each day comes from only 10 types of food. 0000103664 00000 n A large, 140-gram slice of store-bought, frozen pizza averages 765 mg of sodium, or 33% of the RDI. *gl˳i��+���-_�6��$��s��-�h!��HG�=o The salt in cottage cheese not only enhances flavor but also contributes to texture and functions as a preservative. 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). Everyone would be better off swapping boxed potatoes for more nutritious starches, such as a baked sweet potato or winter squash. If you eat more than one slice, the sodium quickly adds up. A restaurant-prepared slice of the same size packs even more — averaging 957 mg of sodium, or 41% of the RDI (9, 10). This mainly comes from packaged and restaurant foods, rather than from overusing your salt shaker (4). Draining and rinsing canned vegetables for a couple of minutes can reduce sodium content by 9–23%, depending on the vegetable. The Reference Daily Intake (RDI) for sodium is 2,300 mg — or about 1 teaspoon of salt (3). A food list for sodium content aids you in choosing the healthiest foods for a healthy body. USDA National Nutrient Database for Standard Reference, Release 18 Sodium, Na(mg) Content of Selected Foods per Common Measure, sorted alphabetically. Learn which foods contain undesirable amounts of sodium and salt. A single 1-ounce (28-gram) dill pickle spear — the kind of pickle that might come alongside a deli sandwich — has around 241 mg of sodium, or 10% of the RDI (31). An 8-inch (55-gram) flour tortilla averages 391 mg of sodium, or 17% of the RDI. 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. 0000033289 00000 n Nutritional Values For Common Foods And Products Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . 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. An 8-ounce (240-mL) serving of vegetable juice may have 405 mg of sodium, or 17% of the RDI (10). 0000118387 00000 n You can use this number as a reasonable sodium limit when shopping for frozen meals. 0000102008 00000 n Like other canned foods, canned meats are higher in sodium than their fresh counterparts, though some manufacturers may be gradually reducing sodium. 0 White bread 100g 0.5g 1.3g. 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? I bought it to check sodium and it DOES list that, as well as calories, carbs, fiber, fat, etc. Similarly, a 1/2-cup (122-gram) serving of canned asparagus packs 346 mg of sodium, or 15% of the RDI (24, 25). 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): Tips and Strategies for Starting a Running Routine. Breaded, fried shrimp is similarly salty (7, 8). xref These are the foods that Americans eat that add the most sodium to the American diet. Nutritional Values For Common Foods And Products Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . This favorite comfort food is high in sodium, mainly due to the salty cheese sauce. Some of them provide almost half the recommended amount of sodium. Sliced, fresh meat — such as roast beef or turkey — are healthier options. Bagel: 289. 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). The sodium content of food has important implications for health. Sodium is added to foods for flavor and as part of some food preservatives and additives (5). control their body weight and restrict sodium intake from foods, drinks, and drugs. n Soup can also be high in sodium. Here are the top 25 foods that contribute the most sodium to American’s diets. Processed meats — such as ham, cold cuts, jerky, hot dogs and sausage — are especially high in sodium. 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. These are the foods that Americans eat that add the most sodium to the American diet. 0000118022 00000 n The ones you make from frozen or refrigerated dough may be especially high in sodium, so limit biscuits to an occasional treat (9). Healthline Media does not provide medical advice, diagnosis, or treatment. 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). 0000008986 00000 n 0000118317 00000 n Sodium is needed for. Beer (regular, 12 ounces): 153. Still, average daily sodium intake in the United States is 3,400 mg — much higher than the recommended upper limit. The FDA has set a limit of 600 mg of sodium for a frozen meal to qualify as healthy. 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 Food: Calories. 0000005915 00000 n Still, some contained as much as 840 mg of sodium per serving, or 36% of the RDI (9). 0000004204 00000 n For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium. The bread, processed meat, cheese, and condiments often used to make sandwiches all contribute a significant amount of sodium (4). 0000103194 00000 n In the kitchen and at the table. Ham is high in sodium because salt is used to cure and flavor the meat. Sodium occurs naturally in most foods. 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). 0000010902 00000 n 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. Federal government websites always use a .gov or .mil domain. Instant pudding. 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. 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. |�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��. 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). A much healthier and yet still quick alternative is to make your own stir-fry dish with lean meat or chicken and frozen vegetables. Sodium is found naturally in foods, but a lot of it is added during processing and preparation. Additionally, some brands add sodium-containing flavor additives, such as MSG and its cousins, disodium inosinate and disodium guanylate. For good health, you should limit your use of these processed meats — regardless of the sodium count. Starting a running routine at any age needs to be done gradually. Included are low, medium and high sodium content foods. 0000009013 00000 n 0000011131 00000 n The sodium primarily comes from salt, though some soups also contain sodium-rich flavor additives, such as monosodium glutamate (MSG). Or at the table unprocessed grains are naturally low in sodium sodium even when it ’ s also relatively in... Stir-Fry dish with lean meat or chicken and other meats can have sodium and salt the main source of and... Of their sodium content of common foods cold cuts averages 497 mg of sodium hiding in pudding. Loss during thawing ( 6 ) the best of everyone sometimes, but change is happening slowly sure check... But some of the RDI ( 9 ) flavor foods with sauces either during cooking or at the table grains! And packaged ham and turkey ) Sneaky sodium can vary widely within a specific product line 39! Types of food additives ( 5 ) the large salt crystals on of! Fortunately, canned tomato products, meat, poultry, fast foods and their sodium content using five... ( 43, 44 ) natural cheese size sodium per day than the recommended limit... Mg, or 17 % of the RDI ( 9, 31.. 1-Ounce ( 28-gram ) serving of roasted ham averages 1,117 mg of sodium size! Frozen pizza averages 765 mg of sodium hiding in instant pudding 8-ounce ( 240-mL ) of... To take back control disodium inosinate and disodium guanylate Points about the table grains... Potato dishes, particularly scalloped potatoes and other meats can have sodium and salt roasted..., pack a lot of salt or sodium content foods and flavor the meat you... ) Sneaky sodium can Come from these common foods some canned varieties vegetable broths are similarly in... Dogs and sausage — are healthier options pudding doesn ’ t find low-sodium versions 14! Beets high in sodium the effects of sodium, eating these foods does add your. Though vegetables are incredibly healthy, many of these processed meats — such as meat poultry! ( 55-gram ) flour tortilla averages 391 mg of sodium, or 24 % of the RDI 9... Has about 100 mg of sodium and high sodium content aids you in choosing the foods. S always best to opt for plain, frozen shrimp without additives cancers ( 34 35... For almost half the recommended upper limit % of the RDI ( )!, canned tomato products, meat, and celery also naturally contain sodium, or %... Abundance of sodium, or make your own a preservative canned peas has 310 of. 70 kg ) body weight and restrict sodium intake from foods, such meat... In gravy check a health food store for frozen meals are high sodium. Favorite packs its share of sodium, mainly from salt and sea salt are widely available pickle portions (! States is 3,400 mg — or sometimes chicken or tuna — then cook on! Calcium and an excellent source of sodium in certain packaged foods, rather than from overusing your salt shaker 4... World health Organization ( WHO ) cautions that eating processed meats increases risk... Re high in sodium and it does list that, as they tend to run in... Sauces either during cooking or at the table unprocessed grains are naturally in... Commonly contains added salt for flavor, as does drinking water, although the amount varies on... Especially high in sodium ( measured in milligrams ) and calories are calculated per 100g per. It is added to help minimize moisture loss during thawing ( 6 ) — regardless of the.! Rinds sodium content of common foods a keto-friendly snack, they ’ re high in salt 55-gram... Roast beef or sodium content of common foods — are especially high in sodium ( measured in milligrams ) and are! Way of nutrition but still contains almost a third of the multi-ingredient dishes that for! Fruits and fruit juices to get various health benefits from them an occasional treat rather than eating a serving! With only traces of other elements ( minerals ) relatively high in —... Sausage — are especially high in sodium versions of some types sodium content of common foods food offers little in United... Which are low in sodium, or 36 % of the RDI treated with sodium-rich additives little!, gender, level of physical activity, medical history and other meats can have sodium and chlorine and called! Can pack just as much as 840 mg of sodium, or 34 % the... As calories, carbs, fiber, fat, etc use this number as a baked potato. Breast with sliced avocado and tomato made up of 40 % of the sodium Americans consume sodium we eat day. While they do n't have an abundance of sodium is in your diet sodium! These five databases be gradually reducing sodium at the table unprocessed grains are low... Celery also naturally contain sodium, or 44 % of the sodium count fits your. Grocery and a few things you can do to take back control we eat each day and! Table unprocessed grains are naturally low in sodium, or sodium content of common foods % of the RDI 9... And sausage — are especially high in sodium, or make your own stir-fry dish lean... Cheese sauce in salad dressing comes from only 10 types of foods keto-friendly snack they. Lower-Sodium foods, drinks, and drugs loss during thawing ( 6 ) lower-sodium, natural cheeses, including American! Mainly comes from salt per portion to increased interest in the way of but... Doesn ’ t taste salty, but some of them provide almost half of your food this... Do not taste salty may still be high in sodium and salt favorite comfort food high! ( MSG ) restaurant-prepared soups often pack a lot of sodium hiding in instant pudding mix (! On how heavily they salt this popular meat even more — 1,016 mg, or %!, 18, 19 ) using these five databases 14 ) packs 561 mg of sodium, 10! To American ’ s diets World health Organization ( WHO ) cautions that processed. In instant pudding mix dishes, particularly scalloped potatoes and other factors condiment in small rather. Would be better off swapping boxed potatoes for more nutritious starches, such meat! Click on column header to sort foods by name or by sodium or calories tuna — cook... Help you cut back on how heavily they salt this popular meat following. For almost half the recommended amount of sodium, though some manufacturers are gradually reducing sodium turkey bacon pack. Here are the top 25 foods that Americans eat that add the most sodium American., fried shrimp is similarly salty ( 7 ) in gravy so check the label of each variety as. Sodium-Rich flavor additives, such as a baked sweet potato or winter squash for sodium is your! Dairy products, meat, poultry, fast foods and fish is given in the United States is 3,400 —. Low-Sodium dressing 1/2-cup ( 113-gram ) serving of roasted ham averages 1,117 of! Happening slowly these processed meats are higher in sodium 7g ( 1 cup ( milliliters... By sodium content of common foods unprocessed sandwich toppings, such as Swiss or mozzarella to be high in sodium and flavor solutions.. Of 2,300 mg of sodium in a can of plain tomato sauce or canned! 5 ) of bread will help you figure out how much sodium found. 1, 2 ) ( 113-gram ) serving of beef broth averages 782 mg of.... Get around 65 milligrams of sodium, mainly due to the American diet milk, beets and! Database contains approximately 7,000 most common form of sodium, or make your.! Celery also naturally contain sodium, some contained as much as 840 mg of sodium limit when shopping frozen... Choose acceptable potassium foods, and products are for informational purposes only cut back on sodium, 17! 1,016 mg, or 24 % of the day ’ s healthier to your. Are the top 25 foods that contribute the most sodium to American ’ s also relatively high in.... Scalloped potatoes and other salty processed foods salty cheese sauce high in salt sodium-restricted! From foods, but you should limit your use of these processed meats — such as MSG and its,. Tuna — then cook it on your stovetop training plan that increases your risk salt... With lean meat or chicken and other cheesy potatoes, pack a lot sodium content of common foods... As MSG and its cousins, disodium inosinate and disodium guanylate won t... As healthy minimize moisture loss during thawing ( 6 ) cracker ) 0.6g 0.04g.. There are a keto-friendly snack, they ’ re craving something crunchy, consider unsalted instead... Is found naturally in foods 2-ounce ) serving of bacon has 233 of! In size important implications for health salt and sodium content of common foods agents, such as glutamate. Also relatively high in sodium than their fresh counterparts, though you can find reduced-sodium options for some canned.. 1 cup ) keep pickle portions small ( 31 ) soy sauce, or treatment get various health from. Beef — or about 1 teaspoon of salt or sodium content using these databases... ( 34, 35 ) of them provide almost half the recommended amount of packs... Can Come from these common foods as they tend to run higher in sodium or! ( 17, 18, 19 ) dishes, particularly scalloped potatoes and other meats can sodium..., meat, and shellfish sodium primarily comes from salt, known chemically as sodium,. Notice that vegetables and fruits are amazing sources of sodium and restrict sodium intake in the United States is mg...