Nutrients -> Minerals -> Macroelements

Salt Foods high in salt and how much you need · Macroelements

Table salt, chemically known as sodium chloride (NaCl), is a mineral composed primarily of sodium and chloride ions. It is commonly used as a flavor enhancer and preservative. In the body, salt plays a crucial role in maintaining fluid balance, and is essential for nerve and muscle function. However, excessive salt intake has been linked to health problems such as high blood pressure, so it's important to consume it in moderate amounts.

Women, stay under: 5,000 mg
Men, stay under: 5,000 mg
Use 20%+ of the limit per serving: 121 foods

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, sweet pepper, red; spice paste, curry paste, mild, tikka masala and baking soda, bicarbonate of soda have the most salt per serving. Among animal foods, the most are in baltic herring, salted; parma ham, 15% fat and processed cheese, 20-24% fat.

Plant sources

Also high in it

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Foods highest in salt

Ranked from 971 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Baltic herring, salted 12,436 mg

serving (85 g) · Fish products 249% of daily
2

Herring, salted 10,744 mg

serving (85 g) · Fish products 215% of daily
3

Vendace, salted 7,326 mg

serving (85 g) · Fish products 147% of daily
4

Sweet pepper, red, canned 4,535 mg

serving (130 g) · Canned vegetables 91% of daily
5

Chicken broth 3,735 mg

serving (240 g) · Savoury sauces 75% of daily
6

Spice paste, curry paste, mild, tikka masala 3,551 mg

serving (30 g) · Condiments 71% of daily
7

Parma ham, 15% fat 3,334 mg

serving (55 g) · Cold cuts, meat 67% of daily
8

Baking soda, bicarbonate of soda 3,207 mg

tsp (4.6 g) · Miscellaneous ingredients 64% of daily
9

Soy sauce 2,706 mg

tbsp (18 g) · Condiments 54% of daily
10

Chicken bouillon cube 2,548 mg

serving (5 g) · Miscellaneous ingredients 51% of daily
11

Reindeer, cold smoked 2,539 mg

serving (55 g) · Cold cuts, meat 51% of daily
12

Salami, light, 9% fat 2,482 mg

serving (55 g) · Cold cuts, sausages 50% of daily
13

Seaweed, wakame, dried 2,461 mg

serving (30 g) · Canned vegetables 49% of daily
14

Meat bouillon powder/cube 2,421 mg

serving (5 g) · Miscellaneous ingredients 48% of daily
15

Tomato juice 2,201 mg

cup (240 g) · Vegetable juices 44% of daily
16

Meat bouillon 2,159 mg

cup (240 g) · Savoury sauces 43% of daily
17

Mushroom, milk caps, salted 2,129 mg

serving (85 g) · Mushroom 43% of daily
18

Salmon fillet, cold smoked 1,966 mg

serving (55 g) · Fish 39% of daily
19

Noodle, whole wheat, boiled, salt 1,883 mg

serving (140 g) · Pasta 38% of daily
20

Chorizo, fried without fat 1,832 mg

serving (55 g) · Sausages 37% of daily
21

Rainbow trout fillet, cold smoked 1,626 mg

serving (55 g) · Fish 33% of daily
22

Pork and beef, canned 1,559 mg

serving (85 g) · Meat products 31% of daily
23

Powan, warm smoked 1,528 mg

serving (55 g) · Fish 31% of daily
24

Asparagus, canned 1,491 mg

serving (130 g) · Canned vegetables 30% of daily
25

Salt, iodised 1,479 mg

serving (1.5 g) · Spices 30% of daily
26

Seasalt, without iodine 1,437 mg

serving (1.5 g) · Spices 29% of daily
27

Processed cheese, 20-24% fat 1,401 mg

serving (55 g) · Processed cheese 28% of daily
28

Chicken mince, fried without fat 1,373 mg

serving (85 g) · Chicken and other birds 27% of daily
29

Pork shoulder, oven-baked 1,367 mg

serving (85 g) · Steaks and chops 27% of daily
30

Beef steak, grilled 1,363 mg

serving (85 g) · Steaks and chops 27% of daily
31

Turkey mince, fried without fat 1,330 mg

serving (85 g) · Chicken and other birds 27% of daily
32

Lamb, lean, boiled 1,321 mg

serving (85 g) · Steaks and chops 26% of daily
33

Chicken breast with skin, fried 1,314 mg

serving (85 g) · Chicken and other birds 26% of daily
34

Beef, canned 1,299 mg

serving (85 g) · Meat products 26% of daily
35

Squid, deep-fried 1,277 mg

serving (85 g) · Crustaceans and molluscs 26% of daily
36

Cheese, home-made cheese, 9-14% fat 1,267 mg

serving (110 g) · Cheese, unripened, fresh cheese 25% of daily
37

Ham, cooked ham, 3% fat 1,261 mg

serving (55 g) · Cold cuts, meat 25% of daily
38

Roasted liver 1,250 mg

serving (85 g) · Offal dishes 25% of daily
39

Frankfurter, fried without fat 1,222 mg

serving (55 g) · Sausages 24% of daily
40

Beef round, dried 1,199 mg

serving (30 g) · Meat products 24% of daily
41

Groat sausage, fried without fat 1,130 mg

serving (55 g) · Sausages 23% of daily
42

Champignon, canned 1,126 mg

serving (85 g) · Mushroom 23% of daily
43

Kidney, boiled, salt 1,089 mg

serving (85 g) · Offal dishes 22% of daily
44

Liver sausage, liver pate, light, average 1,007 mg

serving (55 g) · Offal dishes 20% of daily
45

Fish stock broth 995 mg

cup (244 g) · Savoury sauces 20% of daily
46

Carrot, baked 956 mg

serving (85 g) · Cooked vegetables 19% of daily
47

Sweet potato fries, deep-fried 935 mg

serving (70 g) · Cooked vegetables 19% of daily
48

Swede, baked 915 mg

serving (85 g) · Cooked vegetables 18% of daily
49

Bean, black bean, turtle bean, in brine, canned 881 mg

serving (90 g) · Pulses 18% of daily
50

Mussel in water, canned 845 mg

serving (85 g) · Crustaceans and molluscs 17% of daily

Learn about salt

What does salt do for the body?

Salt plays an essential role in maintaining proper fluid balance, regulating nerve and muscle function, and supporting overall cellular function. It is also necessary for the absorption of certain nutrients and helps maintain blood pressure. However, it is important to consume salt in moderation as excessive salt intake can lead to health issues such as high blood pressure and cardiovascular disease.

How much salt do I need?

It is recommended to keep the salt intake below 5 g per day, which is roughly equivalent to one teaspoon. However, individual salt needs can vary based on factors such as age, activity level, and health conditions.

What are the health benefits of salt?

Salt is essential for maintaining proper fluid balance in the body, transmitting nerve impulses, and supporting muscle function. It also plays a crucial role in regulating blood pressure and aiding in digestion. However, it's important to consume salt in moderation as excessive intake can lead to health issues such as high blood pressure and water retention.

What are the health risks associated with consuming too much salt?

Consuming too much salt can lead to several health risks, including high blood pressure, heart disease, stroke, and an increased risk of developing kidney stones. It can also contribute to the development of osteoporosis, stomach cancer, and water retention.

Can Salt be harmful?

Excessive salt consumption can lead to high blood pressure, which is a risk factor for heart disease and stroke. It's important to limit salt intake and instead opt for healthier seasoning alternatives, such as herbs and spices, to flavor your food.

What if your salt is low?

Low salt levels can lead to electrolyte imbalances and potential health issues such as muscle cramps, dizziness, and fatigue. It's important to ensure adequate intake of salt through a balanced diet, but it's essential to consult a healthcare professional for personalized recommendations, especially for individuals with specific health conditions.

How do vegans get their salt intake?

Vegans can get their salt intake from a variety of sources such as sea salt, Himalayan pink salt, soy sauce, nutritional yeast, and salted nuts and seeds. Additionally, many processed vegan foods also contain salt, but it's important to consume these in moderation for overall health.

How much salt do you need?

Enter your details for your own daily value.

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Your daily salt

5,000 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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