Nutrients -> Minerals -> Macroelements

Sodium Foods high in sodium and how much you need · Macroelements

Sodium is a mineral that is essential for various bodily functions, including maintenance of fluid balance, nerve function, and muscle contractions. It is a mineral that is primarily consumed through table salt.

Women, stay under: 2,000 mg
Men, stay under: 2,000 mg
Use 20%+ of the limit per serving: 128 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 sodium per serving. Among animal foods, the most are in baltic herring, salted; parma ham, 15% fat and cheese, roquefort.

Plant sources

Also high in it

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Foods highest in sodium

Ranked from 1,351 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Baltic herring, salted 4,881 mg

serving (85 g) · Fish products 244% of daily
2

Herring, salted 4,217 mg

serving (85 g) · Fish products 211% of daily
3

Vendace, salted 2,875 mg

serving (85 g) · Fish products 144% of daily
4

Sweet pepper, red, canned 1,780 mg

serving (130 g) · Canned vegetables 89% of daily
5

Chicken broth 1,466 mg

serving (240 g) · Savoury sauces 73% of daily
6

Spice paste, curry paste, mild, tikka masala 1,394 mg

serving (30 g) · Condiments 70% of daily
7

Parma ham, 15% fat 1,309 mg

serving (55 g) · Cold cuts, meat 65% of daily
8

Baking soda, bicarbonate of soda 1,259 mg

tsp (4.6 g) · Miscellaneous ingredients 63% of daily
9

Soy sauce 1,062 mg

tbsp (18 g) · Condiments 53% of daily
10

Mollusks, clam, mixed species, cooked, moist heat 1,022 mg

serving (85 g) · Crustaceans and molluscs 51% of daily
11

Chicken bouillon cube 1,000 mg

serving (5 g) · Miscellaneous ingredients 50% of daily
12

Reindeer, cold smoked 997 mg

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

Cheese, roquefort 995 mg

serving (55 g) · Cheese, ripened cheese 50% of daily
14

Salami, light, 9% fat 974 mg

serving (55 g) · Cold cuts, sausages 49% of daily
15

Seaweed, wakame, dried 966 mg

serving (30 g) · Canned vegetables 48% of daily
16

Meat bouillon powder/cube 950 mg

serving (5 g) · Miscellaneous ingredients 48% of daily
17

Tomato juice 864 mg

cup (240 g) · Vegetable juices 43% of daily
18

Meat bouillon 847 mg

cup (240 g) · Savoury sauces 42% of daily
19

Mushroom, milk caps, salted 836 mg

serving (85 g) · Mushroom 42% of daily
20

Salmon fillet, cold smoked 771 mg

serving (55 g) · Fish 39% of daily
21

Noodle, whole wheat, boiled, salt 739 mg

serving (140 g) · Pasta 37% of daily
22

Chorizo, fried without fat 719 mg

serving (55 g) · Sausages 36% of daily
23

Rainbow trout fillet, cold smoked 638 mg

serving (55 g) · Fish 32% of daily
24

Pork and beef, canned 612 mg

serving (85 g) · Meat products 31% of daily
25

Powan, warm smoked 600 mg

serving (55 g) · Fish 30% of daily
26

Asparagus, canned 585 mg

serving (130 g) · Canned vegetables 29% of daily
27

Salt, iodised 581 mg

serving (1.5 g) · Spices 29% of daily
28

Seasalt, without iodine 564 mg

serving (1.5 g) · Spices 28% of daily
29

Processed cheese, 20-24% fat 550 mg

serving (55 g) · Processed cheese 28% of daily
30

Chicken mince, fried without fat 539 mg

serving (85 g) · Chicken and other birds 27% of daily
31

Pork shoulder, oven-baked 537 mg

serving (85 g) · Steaks and chops 27% of daily
32

Beef steak, grilled 535 mg

serving (85 g) · Steaks and chops 27% of daily
33

Turkey mince, fried without fat 522 mg

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

Lamb, lean, boiled 519 mg

serving (85 g) · Steaks and chops 26% of daily
35

Chicken breast with skin, fried 516 mg

serving (85 g) · Chicken and other birds 26% of daily
36

Beef, canned 510 mg

serving (85 g) · Meat products 26% of daily
37

Squid, deep-fried 501 mg

serving (85 g) · Crustaceans and molluscs 25% of daily
38

Ham, cooked ham, 3% fat 495 mg

serving (55 g) · Cold cuts, meat 25% of daily
39

Roasted liver 491 mg

serving (85 g) · Offal dishes 25% of daily
40

Frankfurter, fried without fat 480 mg

serving (55 g) · Sausages 24% of daily
41

Beef round, dried 471 mg

serving (30 g) · Meat products 24% of daily
42

Groat sausage, fried without fat 443 mg

serving (55 g) · Sausages 22% of daily
43

Champignon, canned 442 mg

serving (85 g) · Mushroom 22% of daily
44

Kidney, boiled, salt 428 mg

serving (85 g) · Offal dishes 21% of daily
45

Liver sausage, liver pate, light, average 395 mg

serving (55 g) · Offal dishes 20% of daily
46

Fish stock broth 390 mg

cup (244 g) · Savoury sauces 20% of daily
47

Carrot, baked 375 mg

serving (85 g) · Cooked vegetables 19% of daily
48

Sweet potato fries, deep-fried 367 mg

serving (70 g) · Cooked vegetables 18% of daily
49

Swede, baked 359 mg

serving (85 g) · Cooked vegetables 18% of daily
50

Bean, black bean, turtle bean, in brine, canned 346 mg

serving (90 g) · Pulses 17% of daily

Learn about sodium

What does sodium do for the body?

Sodium plays a crucial role in maintaining the balance of fluids in your cells. It also helps in transmitting nerve impulses and influencing the contraction and relaxation of muscles. However, it's important to consume sodium in moderation as excessive intake can lead to high blood pressure and other health issues.

How much sodium do I need?

The recommended daily intake of sodium for most adults is around 2,000 milligrams, which is about one teaspoon or 5 g of salt . Nowadays, most recommendations urge people to reduce their sodium intake, as it is often too high and can lead to many health issues.

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

Consuming too much sodium can lead to high blood pressure, which is a major risk factor for heart disease and stroke. It can also contribute to the development of other health issues such as kidney damage, osteoporosis, and stomach cancer. It's important to monitor sodium intake and aim to stay within the recommended daily limit.

Can sodium be harmful?

While sodium is an essential mineral that the body needs to function properly, consuming too much can lead to health problems such as high blood pressure, heart disease, and altered kidney function. It's important to monitor sodium intake and try to limit it to the recommended daily allowance to maintain overall health and well-being.

What if your sodium is low?

If your sodium levels are low, it's important to consult with a healthcare professional to determine the underlying cause of low sodium levels and to create a suitable plan to address the issue.

How do vegans get their sodium intake?

Low sodium intake is not a concern for vegans, as the main source of this mineral comes from table salt.

How much sodium do you need?

Enter your details for your own daily value.

Sex Age

Weight

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Height

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Activity

Your daily sodium

2,000 mg

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

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