Sodium chloride, also known as salt, is about 40% sodium and 60% chloride. It’s widely used as a food enhancer and stabilizer, and binder.
Our body needs sodium to carry out nerve impulses function of the muscles and for the balance of minerals and water.
There are so many foods, fruits, and vegetables rich in sodium. With proper knowledge, we can decide what and how to incorporate these into our diet. Read on to find out sodium food charts and foods with high and low sodium content.
Sodium Food Chart
Like other nutrients such as vitamins and minerals, sodium is essential for various bodily functions. Here is a recommended daily sodium intake according to the age group.
| Age | Sodium intake per day |
|---|---|
| 1 – 3 years | 200 to 400 mg |
| 4 – 8 years | 300 to 600 mg |
| 9 – 13 years | 400 to 800 mg |
| 14 – 18 years | 460 to 920 mg |
| 15 and above | 920 to 1500 mg |
We have carefully picked the sodium-rich foods in the table below to help you analyze your diet and make changes toward a healthier diet.
Sodium rich foods list
| Foods | Sodium content | Amount |
|---|---|---|
| Table salt | 38758 mg | 100g |
| Dry roasted sunflower seeds | 6008 mg | 100g |
| Cured ham | 1500 mg | 100g |
| Pickled cucumber | 1208 mg | 100g |
| Clams | 1202 mg | 100g |
| Cheddar cheese | 625 mg | 25g |
| oysters | 510 mg | 120g |
| Fried chicken liver | 240 mg | 240g |
| Boiled eggs | 124 mg | 100g |
| Cows milk | 44 mg | 100g |
| Peanuts | 18 mg | 100g |
| Chestnuts | 10 mg | 20g |
Also read: Iron Foods list
Sodium In Fruits & Vegetables
Sodium is present in almost everything we consume in some foods; it is naturally present, while in others, we add sodium to enhance our food. Fruits and vegetables naturally have sodium but in low quantities. This is why you may have never heard of sodium-rich fruits and vegetables.
On the contrary, processed vegetables and fruits have high sodium content.
Canned soups and vegetables are among the sodium-rich foods most Americans have in their diet. Most fruits and vegetables are even considered sodium free as they naturally have little or no salt.
Vegetables considered sodium free include:
- Eggplant
- green beans
- cucumber
- Asparagus and more.
Some vegetables have high sodium content compared to other vegetables like.
- Beets
- celery
- spinach
- Carrots
Fruits are considered the lowest in sodium and some sodium-free include
- Bananas
- Apples
- Blueberries
Apples, guava, mango, and avocados have a higher sodium content ranging between 1 to 10 mg per 100 gm. Check out the table below for sodium in vegetables and fruits.
| Food | Sodium content | Amount |
|---|---|---|
| Celery | 140 mg | 50g |
| Passionfruit | 10 mg | 30g |
| Cabbage | 20 mg | 50g |
| Cauliflower | 8 mg | 50g |
| Mango | 7 mg | 100g |
| Blackberries | 4 mg | 100g |
| Green peppers | 2 mg | 15g |
| Pineapple | 2 mg | 80g |
| Pumpkin | 1 mg | 100g |
| Grapefruit | 1 mg | 200g |
Also read: Omega 3 foods list
Foods Naturally High In Sodium
The food items that are generally high in sodium are not necessarily the ones that taste salty. You will be surprised to know how bread, rolls, and sandwiches are counted as one of the top sources of sodium; however, they do not taste that salty.
According to the Dietary Guidelines, Americans can safely consume 2300 mg of sodium daily as a healthy diet. Knowing which foods.
Consult the chart below to find out the sodium in different foods to allow you to plan your diet accordingly. Always check the Nutrition Facts label of the packaged and processed items you buy to avoid high-sodium foods if you have a medical condition.
| Foods | Amount | Sodium content |
|---|---|---|
| Soup | 245 gm | 700 mg |
| Packaged juices | 240 ml | 405 mg |
| Processed vegetables | 124 gm | 310 mg |
| Shrimp | 85 gm | 800 mg |
| Ham | 85 gm | 1117 mg |
Sodium in Dry Fruits & Nuts
Nuts are packed with nutrients and are great to munch on when hunger strikes at unexpected times. Unsalted nuts are one of the low-sodium foods, as 100 gm contains less than 10 mg of sodium.
Even if you dry or oil roasts your nuts, the sodium content doesn’t change much. Salted, coated, or flavored nuts have a high sodium content of up to 350 mg per 100 grams.
If you have a medical condition, it’s best to consult your doctor about consuming salted nuts. Even though the sodium content of salted nuts is high, you can still enjoy it now and then in a medium amount.
A healthy individual can also include salted nuts in a healthy diet by looking into the sodium content chart below to plan their meals accordingly.
| Food | Sodium content | Amount |
|---|---|---|
| Brazil nuts | 3 mg | 100gm |
| Almonds | 1 mg | 100gm |
| Pistachios | 1 mg | 100gm |
| Pecans | 0mg | 100gm |
| Hazelnut | 0mg | 100gm |
Also read: Oxalate food list
Sodium in Dairy Products
Milk naturally has a low sodium content, as one cup contains only 120mg. However, you will be surprised to know that even though milk has a low sodium content, most dairy products are high in sodium.
Most types of cheese we love, like parmesan or American cheese, can have up to 400 mg of sodium. There are dairy products with less than 50mg of sodium that can be consumed without guilt. Low-sodium dairy products include sour cream, plain non-fat greek yogurt, and skim milk.
| Food | Sodium content | Amount |
|---|---|---|
| Cottage cheese low fat | 457 mg | 119 gm |
| Instant pudding | 400 mg | 119 gm |
| American cheese | 406 mg | 1 oz |
| Feta cheese | 316 mg | 1 oz |
| Sweetened condensed milk | 389 mg | 237 gm |
Also read: Alkaline foods list
Sodium in Meat
Fresh meat naturally contains meat, and organ meat such as beef tongue and heart provide higher sodium than other fresh meat cuts. Turkey has a higher sodium content than fresh Beef and poultry.
Deli meats that are eaten cold can be high in sodium. For example, a beef bologna slice contains 220 mg of sodium per slice. Other forms of processed meat, such as salt-cured, hot dogs, cooked bacon, and others, are high in sodium. A 3-ounce serving of ham can have as much as 1100 mgs of sodium.
The dangerously high sodium level is one reason such meat products should be consumed in limited quantities. For more information on the sodium content in meat, refer to the table below.
| Food | Amount | Sodium content |
|---|---|---|
| Turkey deli meat | 3 oz | 1020mg |
| Grilled porterhouse steak | 3 oz | 57mg |
| Turkey breast | 3 oz | 54mg |
| Duck meat | 3 oz | 50mg |
| Calf’s liver | 1 oz | 30mg |
FAQs
Are potatoes high in sodium?
Potatoes are naturally low in calcium, as a 213 gm russet potato contains only 11 mg of sodium. Red and white potatoes have three times more sodium than a russet potato of the same size.
Are eggs high in sodium?
A single egg contains 70 mgs of sodium, which is only 4.6 percent of the daily recommended dose of calcium of 1500 mgs. Hence, eggs are not considered high in sodium.
Are carrots high in sodium?
Half a cup of carrots contains only 45 mg of sodium which is not even half the daily recommended dose of sodium; hence it’s safe to say that carrots are not high in sodium.
Are bananas high in sodium?
Banana is one of the fruits with the lowest sodium level, close to zero. Consuming a banana will get you 1 mg of sodium, so they are not high in sodium but rich in potassium.
Conclusion
You can add color, variety, and taste to your meals, but the ultimate goal should be healthy eating.
Healthy requires healthy eating
Roger Williams
So, you can even add carbs or some of those yummy but dangerous fats in your diet, but it’s best to reduce the quantity and frequency of consuming these guilty pleasures.
By now, you must have understood how crucial it is to keep track of sodium in your diet, like various other vital nutrients. For more information on the quantity of sodium present in the food, refer to the sodium food charts above.