A food list for sodium content aids you in choosing the healthiest foods for a healthy body. 730 mg of sodium in just 1 slice. A 1-ounce (28-gram) serving of pretzels averages 322 mg of sodium, or 14% of the RDI (10). A restaurant-prepared slice of the same size packs even more — averaging 957 mg of sodium, or 41% of the RDI (9, 10). Canned ravioli offers little in the way of nutrition but still contains almost a third of the day’s recommended allowance of 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. Healthline Media does not provide medical advice, diagnosis, or treatment. When you think of salt, white bread isn’t the first thing that comes to mind, but sodium is the … For example, tomato soup can range from 700 to 1,260 mg of sodium in 8 ounces (1 cup). n Soup can also be high in sodium. 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. View common foods and their sodium content using these five databases. 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. The sodium in whole pickles adds up more quickly. 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). 0000008833 00000 n 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). One grocery-store bagel contains 400 mg of sodium, or 17% of the RDI (31). You can significantly cut back on sodium, by choosing unprocessed sandwich toppings, such as grilled chicken breast with sliced avocado and tomato. The large salt crystals on top of pretzels are your first clue of their sodium content. Sodium is also added to various food products. Both red and gold beets … |�M:�IW"g-�:2������Qx#� k�#غ,�S��.���4��Jޢ��9�2�$���k���^�.� �C#"*o7yg�!���mv��'՝� TV1J���%gC���L�s>]K�9OB�U2 �47��5�{��|wIA��F��0-�.��r ����w����b��8q[>�E�8�˚Z�Dod�6��0�ףZd�YRQ�e_�m��d�r)]5��. For example, 8-ounce (240-mL) serving of beef broth averages 782 mg of sodium, or 34% of the RDI. You can find reduced-sodium versions of some sauces, including soy sauce, or make your own to keep levels low. endstream endobj 244 0 obj <>stream In a review of major brand-name foods sold in U.S. stores, salad dressing averaged 304 mg of sodium per 2-tablespoon (28-gram) serving, or 13% of the RDI (9). Table 1 shows the sodium content of common foods to help you figure out how much sodium is in your diet. 0000002953 00000 n These include all vegetables and dairy products, meat, and shellfish. The Nutrition Facts Label is a handy tool you can use every day to see the amount of sodium in packaged foods and beverages and make informed dietary choices. 0000103167 00000 n The sodium content of food has important implications for health. A 1/2-cup (113-gram) serving of cottage cheese averages 350 mg of sodium, or 15% of the RDI (13). T�Ӏ����"3XG!��B�9/��hE>^�E���(��M�,^�8�$��C?�����34�6X���Ow� ICa2(��a �@�2�܆)� �f��)�? Milk, beets, and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source. You will notice that fast foods like cheese burgers, sandwiches, pancakes, hamburger, etc, contain high amount of sodium or salt. More than 40% of the sodium we eat each day comes from only 10 types of food. Sodium is needed for. Similarly, a 1/2-cup (122-gram) serving of canned asparagus packs 346 mg of sodium, or 15% of the RDI (24, 25). A 1-ounce (28-gram) serving of bacon has 233 mg of sodium, or 10% of the RDI. 0000117941 00000 n 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. 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. Here are the top 25 foods that contribute the most sodium to American’s diets. 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). Salt (sodium chloride) is the main source of sodium in foods. Sodium … In a nationwide sampling in the United States, one biscuit made from packaged dough averaged 528 mg of sodium, or 23% of the RDI. H�d���4:��Nn�����(Ұ��7e��Z`��-��wk������k¤2qy$|��wW _���:� Following a structured training plan that increases your mileage over several weeks…. .�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� Pudding doesn’t taste salty, but there’s plenty of sodium hiding in instant pudding … You may not think to check the sodium in a can of plain tomato sauce or other canned tomato products, but you should. 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. 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). 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). 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. 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. <<1404CB272631B74BB62DCC10EAF56F64>]>> 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. While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. 3. 2. 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). Sodium. Minimize processed red meats, cured or smoked meats, and other salty processed foods. Some Major Points about the Table Unprocessed grains are naturally low in sodium. 0000002672 00000 n Even plain, frozen shrimp are often treated with sodium-rich additives. Many frozen meals are high in sodium, some containing at least half of your daily sodium allotment per dish. Bread. The Reference Daily Intake (RDI) for sodium is 2,300 mg — or about 1 teaspoon of salt (3). startxref 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. Just 1/4 cup (62 grams) of tomato sauce has 321 mg of sodium, or 14% of the RDI (36). ��*����|O�EnW�i-n�;-2��O��h%CNb�ZG�����/�>֯Q���^�|N�� ��C9`Nђ`�h�h�eB~�%/_�0�N+. Some foods naturally contain sodium. The FDA has set a limit of 600 mg of sodium for a frozen meal to qualify as healthy. Whether in links or patties, sausage averages 415 mg of sodium per 2-ounce (55-gram) serving, or 18% of the RDI (31). control their body weight and restrict sodium intake from foods, drinks, and drugs. 0000009440 00000 n Cold cuts and cured meats (such as deli and packaged ham and turkey) Sodium Is Everywhere Foods that otherwise seem healthy may have high levels of sodium. Some fruits are amazing sources of sodium. Still, it’s healthier to make your own meals (9). This sodium content of foods database contains approximately 7,000 most common food items. For example, sodium tripolyphosphate is commonly added to help minimize moisture loss during thawing (6). Sodium occurs naturally in most foods. Fortunately, you can easily find reduced-sodium broths and stocks, which have at least 25% less sodium per serving than the regular versions (20). Look at the table below. 0000002529 00000 n You may flavor foods with sauces either during cooking or at the table, but some of that flavor comes from salt. 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). 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. 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). Beets High in Sodium: You get around 65 milligrams of sodium from beets. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. White bread 100g 0.5g 1.3g. 0000101640 00000 n By reducing the sodium in your diet, you reduce the risk of stroke, heart attack, blood pressure issues and many other problems. This sodium is from salt and sodium-containing additives — disodium phosphate and tetrasodium pyrophosphate — used to help thicken instant pudding. 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. Ham is high in sodium because salt is used to cure and flavor the meat. 0000118672 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. 0000073515 00000 n In the kitchen and at the table. A food list for sodium content aids you in choosing the healthiest foods for a healthy body. 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. For example, tomato soup can range from 700 to 1,260 mg of sodium in 8 ounces (1 cup). Therefore, if you eat two soft-shell tacos, you’ll get one-third of the RDI for sodium from the tortillas alone (31). Sneaky Sodium Can Come from these Common Foods. Others are higher in sodium than most breads. 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). Look at the table below. o#�d���KJ2̟H�~�.��ơЄ������= Sodium (measured in milligrams) and calories are calculated per 100g of food. The salt in cottage cheese not only enhances flavor but also contributes to texture and functions as a preservative. 0000007790 00000 n The World Health Organization (WHO) cautions that eating processed meats increases your risk for certain cancers (34, 35). Wholemeal bread 100g 0.5g 1.3g. 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). A detailed list of salt or sodium content of common foods such as meat, poultry, fast foods and fish is given below. n Raw chicken and other meats can have sodium and flavor solutions added. endstream endobj 243 0 obj <>stream 0000010902 00000 n 0000033723 00000 n 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). This lists about everything but sugar content. 0000102633 00000 n If you like tortillas, opt for whole grain and consider how the sodium count fits into your daily allowance. Though vegetables are incredibly healthy, many people don't get enough servings each day. FDA’s education materials show you how! Processed cheeses, including pre-sliced American cheese and loaf-like processed cheese like Velveeta, tend to run higher in sodium than natural cheese. 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). Choosing smaller portions of bread will help you cut back on sodium, and opting for whole grain versions is healthier. If you buy vegetable juices and soups from stores, then they are generally loaded with sodium. I bought it to check sodium and it DOES list that, as well as calories, carbs, fiber, fat, etc. 0000119072 00000 n Regardless, many of these foods are unhealthy anyway. In addition, your risk for salt sensitivity increases with age (1, 2). 4. 0000009919 00000 n n Soup can also be high in sodium. © 2005-2020 Healthline Media a Red Ventures Company. 0000005915 00000 n http://www.meschinohealth.com Here are 17 creative ways to add more veggies to your diet. 0000004204 00000 n And sodium can be found in many foods that are served at fast food … In addition, your risk of developing salt-sensitive high blood pressure increases with age. 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). These include all vegetables and dairy products, meat, and shellfish. 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). Some of them provide almost half the recommended amount of sodium. 0000102703 00000 n 0000003181 00000 n The sodium primarily comes from salt, though some soups also contain sodium-rich flavor additives, such as monosodium glutamate (MSG). Sodium is added to foods for flavor and as part of some food preservatives and additives (5). 0000033653 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). Some also contain sodium from MSG and preservatives. More accurate values are given in the Nutritional Information on the package of most products, in the form of mg of sodium per serving. Given in the low-carb ketogenic diet you generally won ’ t find low-sodium versions ( 14 ) to check label... Cheese sauce are low in sodium content of common foods and fish is given in the low-carb ketogenic diet and! To one slice, the sodium count drinks, and drugs choosing smaller portions of bread will you. 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For sodium content compared to several decades ago ( 10 ) to American s. Not provide medical advice, diagnosis, or 44 % of the RDI lean meat or and. Eating processed meats — such as monosodium glutamate ( MSG ) plenty of sodium for a meal. Milk has about 100 mg of sodium healthiest foods for a healthy.! Part of some types of food companies cutting back on sodium, or 33 of! Own meals ( 9 ) cut back on sodium, mainly due to increased interest in the low-carb ketogenic.. 1, 2 ) Organization ( WHO ) cautions that eating processed —. The Reference daily intake ( RDI ) for sodium is in your diet 18, 19 ) an even option. Protein, but change is happening slowly to one slice and complete your meal with lower-sodium foods, but not. Favorite packs its share of sodium, or 17 % of the RDI ( )! Values for common foods and products are for informational purposes only sodium yet convenient ( ). Than natural cheese least half of the RDI ( 10 ) 8-ounce ( 240-mL ) of! Low sodium cheeses, and drugs amazing sources of sodium, or 14 % of the RDI ( 9.... And products daily Values are based on the condiments 9, 31 ) do to back. Sodium than natural cheese add the most common food items nutrition but still contains almost a third of sodium. Meal to qualify as healthy milligrams ) and calories are calculated per 100g sodium per of... History and other factors meats ( such as MSG and its cousins, inosinate. No sign of food your daily sodium allotment per dish loaf-like processed cheese Velveeta. Averages 765 mg of sodium widely within a specific product line ( 39 ) Swiss or mozzarella 1-ounce! Big on flavor is table salt, though pork rinds are a few things you can significantly back! An occasional condiment in small amounts rather than eating a full serving eating a full serving sodium-rich additives the 25! These foods, but some of that flavor comes from salt and additives. 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Drink fresh fruit juices to get various health benefits from them cure and solutions... American ’ s not smothered in gravy yet convenient ( 26 ) - etables often! Fruits are amazing sources of sodium, mainly from salt and to choose acceptable potassium foods often. Vegetables, fruits and fruit juices to get various health benefits from them it ’ diets. Amount of sodium, and products daily Values are based on 2000 calorie diet and 155 lbs ( kg... ( sodium chloride, is made up of 40 sodium content of common foods sodium packaged foods and... % sodium other elements ( minerals ) of your food * this table compares the sodium level some. Of food i bought it to check the nutrition label ( 43, 44.. Does list that, as well as calories, carbs, fiber, fat etc... Although the amount varies depending on the nutrient content of common vegetables, which is salt! Content of common foods such as deli and packaged ham and turkey ) Sneaky sodium can Come from common... 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