Sodium Content of Your Food*
This table compares the sodium level of some types of foods.
Some Major Points about the Table
Unprocessed grains are naturally low in sodium. Most fresh meats, poultry and fish are low in sodium.
Ready-to-eat cereals vary widely in sodium content. Canned poultry and fish are higher. Most cured and
Some have no salt added at all. Others are higher in processed meats such as hot dogs, sausage, and luncheon
sodium than most breads. meats are even higher in sodium because sodium is used
during processing to preserve them.
Fresh, frozen, and canned fruits and fruit juices are Most "convenience" foods are quite high in sodium.
low in sodium. Most canned vegetables, vegetable juices Frozen dinners and combination dishes, canned soups
and frozen vegetables with sauce are higher in sodium and dehydrated mixes for soups, sauces and salad
than fresh, frozen, or canned ones cooked without added dressing contain a lot of sodium.
salt.
A serving of milk or yogurt is lower in sodium than Many low- or reduced-sodium foods are appearing on
most natural cheeses, which vary widely in their sodium supermarket shelves as alternatives to those processed
content. Processed cheeses, cheese foods and cheese with salt and other sodium-containing ingredients.
spreads contain more sodium than natural cheeses. Check the label for the sodium content of these foods.
Cottage cheese falls somewhere between natural and
processed cheeses.
A Short Guide to Compare Sodium Content of Food
Meats & Meat Grain Products Fruits & Dairy Products Miscellaneous
Substitutes Vegetables Foods
Higher Sodium Processed Saltine crackers Sauerkraut Processed Chips & pretzels
Sources luncheon meats cheese
Sausage Snack/specialty Canned pork ‘n’ Process cheese Canned soups
crackers beans food
Hot dogs Instant hot cereal Vegetables in Buttermilk Instant pudding
cheese sauce
Coating mixes
for meat
Medium Sodium Eggs Biscuits Canned
Sources vegetables
Peanut butter Dry cereal Tomato juice
Homemade Mixes
pastry vegetables
Quick cooking Dried fruit with
cereal sodium benzoate
Lower Sodium Fresh meat & Unsalted Fresh & frozen Fresh milk Unsalted
Sources poultry crackers vegetables popcorn
“No salt added Fresh, canned & Low sodium Homemade soup
instant, cooked frozen fruit milk
& dry cereal
Instant rice Sour cream Unsalted
pretzels & chips
Whipping cream Mayonnaise
Hard candy
Vinegar
Herbs & spices
Sugar
Salt substitutes
Sodium Content of Common Foods (in mg)
Meat, Poultry, & Fish mg Dairy Products mg
Sirloin steak (3 oz) 53 Butter, salted (1Tbsp) 116
Baked salmon (3 oz) 55 Milk (1 cup) 122
Chicken breast (3 oz) 64 Sour cream (1 cup) 123
Ground beef patty (4 oz) 87 Margarine (1 Tbsp) 134
Chicken leg, fried (2.5 oz) 194 Buttermilk (1 cup) 257
Tuna, canned (3 oz) 468 Cheddar cheese (1 cup) 701
Hot dog (1) 504 Cottage cheese (1 cup) 911
Salami (2 slices) 607 Parmesan cheese (1 cup) 1861
Fast food hamburger (4 oz) 763
Corned beef (3 oz) 802 Snacks, Drinks, Condiments, Desserts
Ham, canned (3 oz) 908 Orange juice (1 cup) 2
Smoked salmon (3 oz) 1700 Peanuts, unsalted (1 cup) 22
Soups, Vegetables, Fruit Chocolate fudge (1 oz) 54
Apple (1) 0 Diet cola, with saccharin 75
Banana (1) 1 Club soda (12 oz) 78
Mixed vegetables, frozen (1 cup) 64 Potato chips (10) 94
Mixed vegetables, canned (1 cup) 243 Mustard (1 Tbsp) 129
Chicken noodle soup, canned (1 c) 1106 Ketchup (1 Tbsp) 156
Tomato sauce, canned (1 cup) 1482 Baked custard (1 cup) 209
Sauerkraut (1 cup) 1560 Hard pretzel (1) 258
Shortbread cookies (2) 300
Breads and Grains Chocolate pudding (1 cup) 180
Oatmeal, cooked (1 cup) 2 Apple pie (1 slice) 476
Wheat bread (1 slice) 106 Peanuts, salted (1 cup) 626
Italian bread (1 slice) 176 Vegetable juice (1 cup) 883
Bagel (1) 245 Dill pickle (1) 928
English muffin (1) 378 Pretzels twists (10) 966
Getting the Facts
Where is Sodium Found in My Diet?
Sodium is in many foods you eat. It may occur naturally in a food or be added during processing, cooking or at the
table. Most sodium added during processing comes from salt, but other ingredients and additives used by
manufacturers contain sodium as well. Salt is second only to sugar in the amount added by manufacturers too the
foods Americans eat.
Foods that provide significant amounts of sodium in the diets of Americans (excluding sodium added during
cooking or at the table) include bread and bakery products, cured and processed meats, canned vegetables and milk
products, especially many cheeses. Estimating the actual sodium content of diets is difficult because of the variable
amounts of sodium people add to foods during cooking and at the table.
Sodium is also found in many other ingredients used in food processing. Examples of sodium-containing ingredients
and their uses in foods are:
Baking powder—leavening agent
Baking soda—leavening agent
Monosodium glutamate—flavor enhancer
Sodium benzoate—preservative
Sodium caseinate—thickener and binder
Sodium citrate—butter, used to control acidity in soft drinks and fruit drinks
Sodium nitrite—curing agent in meat, provides color, prevents botulism (a food poisoning)
Sodium phosphate—emulsifier, stabilizer, buffer
Sodium propionate—mold inhibitor
Sodium saccharin—artificial sweetener
Should a Person on a Weight Control Diet Be Concerned with Sodium?
Sodium contains no calories itself since it is a mineral. However, overweight persons are often prone to
hypertension and should limit sodium for that reason.
Are Carbonated Beverages High in Sodium?
"Pop" is thought to be much higher in sodium than it really is. The average amount of sodium in 12 ounces or
regular pop is 126 milligrams, and in 12 ounces of sugar-free pop it is 41 milligrams. Specific brands vary little
from these levels.
What About Salt Substitutes?
Salt substitutes are not for everyone, but they may be helpful for some people trying to reduce their sodium intake.
Many salt substitutes contain potassium in place of all or part of the sodium. People under medical supervision,
particularly for kidney problems, should check with their physician before using these salt substitutes.
Some salt substitutes contain neither sodium nor potassium but instead are mixtures of spices and herbs. These, as
well as homemade seasoning blends, can be used to flavor foods without added sodium. See the spice guide
included in this module for some suggestions, and try seasoning some of your favorite recipes with more herbs and
spices and less salt.
About Condiments--Watch out for commercially prepared condiments, sauces, and seasons when preparing
and serving foods for you and your family. Many, like those below, are high in sodium.
Onion salt Soy sauce Celery salt Steak sauce
Garlic salt Barbecue salt Seasoned salt Catsup
Meat tenderizer Mustard Bouillon Worcestershire sauce
Baking powder Salad dressings Baking soda Pickles
Monosodium glutamate Relish
(MSG)
* From Community Hospitals Indianapolis Dietary Department
