sodium content of common foods

This lists about everything but sugar content. Still, processed meats are best saved for an occasional treat rather than everyday fare. A 3-ounce (85-gram) serving of nonbreaded frozen shrimp may contain as much as 800 mg of sodium, 35% of the RDI. Tortillas contain ample sodium, mainly from salt and leavening agents, such as baking soda or baking powder. 0000003067 00000 n Pudding doesn’t taste salty, but there’s plenty of sodium hiding in instant pudding … 0 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 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). Some fruits are amazing sources of sodium. Boxed meal helpers contain pasta or another starch along with powdered sauce and seasonings. Sodium occurs naturally in most foods. endstream endobj 235 0 obj <>/Metadata 232 0 R/Pages 226 0 R/Type/Catalog>> endobj 236 0 obj <>/Font<>/ProcSet[/PDF/Text]/Properties<>>>/ExtGState<>>>/Type/Page>> endobj 237 0 obj <> endobj 238 0 obj <> endobj 239 0 obj <> endobj 240 0 obj <> endobj 241 0 obj <> endobj 242 0 obj <>stream If you’re craving something crunchy, consider unsalted nuts instead. Pizza and other multi-ingredient dishes account for almost half of the sodium Americans consume. A 15-ounce can of beef ravioli is only 220 calories, which isn’t terrible, but the sodium content makes this an unideal option for those watching their blood pressure. Ready-to-eat cereals vary widely in sodium content. Bagel: 289. Federal government websites always use a .gov or .mil domain. 0000090247 00000 n 0000073162 00000 n Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. 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. This represents a 27% decrease in sodium content compared to several decades ago (10). 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). Sodium. 0000008833 00000 n 0000005915 00000 n 0000002529 00000 n Bread (one slice, wheat or white): 66 It may help lower your blood pressure. Canned Soups 0000118387 00000 n You may even drink fresh fruit juices to get various health benefits from them. 234 0 obj <> endobj In a recent analysis, canned tuna averaged 247 mg of sodium per 3-ounce (85-gram) serving, or 10% of the RDI. 0000006898 00000 n 730 mg of sodium in just 1 slice. 0000101938 00000 n And sodium can be found in many foods that are served at fast food … Instead, opt for lower-sodium, natural cheeses, such as Swiss or mozzarella. 0000033370 00000 n This mainly comes from packaged and restaurant foods, rather than from overusing your salt shaker (4). Here are 30 foods that tend to be high in sodium — and what to eat instead. If you eat more than one slice, the sodium quickly adds up. �rN����E8=!���M�k�|u%�)w��luz�\�/ɨU �6�sﾑG��iM����f��ueP�����'��N�y��,)�Z�������vkh A 1-ounce (28-gram) serving of bacon has 233 mg of sodium, or 10% of the RDI. Choosing smaller portions of bread will help you cut back on sodium, and opting for whole grain versions is healthier. H��WKo1�ϯ�ؐ���T��;tܐF�*.� $������l��TD��=8��v���l��x����`���A�|���s9�H4��v:�[����&�HӁ�ŝ�e9=���\�i��9��?tN��`��e��8��Gk7��z��O�uz��OFh�~���!�P韆���p�J�!����S�)c[L� �������R(z�B�Z�|���4$�lT�g/5˦O�%=lW�Aj����-Xg,U�V��_%�\2�(W�����-F|J�/F� 7��rJN%�l�I0Qxeį/����t-}�Q8TҤ?ζ�l^ ر~� ��Kǟ`���N��4 ����p`B(�k�b Healthline Media does not provide medical advice, diagnosis, or treatment. So, it is beneficial in that respect. Some foods naturally contain sodium. http://www.meschinohealth.com Turkey bacon can pack just as much sodium, so check the nutrition label (43, 44). Some also contain sodium from MSG and preservatives. 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. 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. 1. 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. 0000009013 00000 n Opt for fresh-caught ones if you can or check a health food store for frozen shrimp without additives. 0000009919 00000 n A detailed list of salt or sodium content of common foods such as meat, poultry, fast foods and fish is given below. 0000101640 00000 n Instant pudding. A much healthier and yet still quick alternative is to make your own stir-fry dish with lean meat or chicken and frozen vegetables. 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). Packaged, plain, frozen shrimp commonly contains added salt for flavor, as well as sodium-rich preservatives. For example, a 1/2-cup (124-gram) serving of canned peas has 310 mg of sodium, or 13% of the RDI. Regardless, many of these foods are unhealthy anyway. 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). Beer (regular, 12 ounces): 153. The most common form of sodium is sodium chloride, which is table salt. H�d���4:��Nn�����(Ұ��7e��Z`��-��wk������k¤2qy$|��wW _���:� Try using extra virgin olive oil and vinegar. Canned, packaged, and restaurant-prepared soups often pack a lot of sodium, though you can find reduced-sodium options for some canned varieties. ��*����|O�EnW�i-n�;-2��O��h%CNb�ZG�����/�>֯Q���^�|N�� ��C9`Nђ`�h�h�eB~�%/_�0�N+. 0000034077 00000 n Knowledge of sodium content of common foods was secured from 49 physicians attending a family practice review course, 91 persons attending a health sciences open house, and 6 dieticians. The .gov means it’s official. 0000073515 00000 n 0000002815 00000 n This sodium content of foods database contains approximately 7,000 most common food items. Crunchy pork rinds (skins) have grown in popularity due to increased interest in the low-carb ketogenic diet. n 0000073804 00000 n A food list for sodium content aids you in choosing the healthiest foods for a healthy body. Sodium … n endstream endobj 244 0 obj <>stream Cream crackers 7g (1 cracker) 0.6g 0.04g 0.10g. These include all vegetables and dairy products, meat, and shellfish. You will notice that fast foods like cheese burgers, sandwiches, pancakes, hamburger, etc, contain high amount of sodium or salt. Unlike other canned beans, you can’t rinse baked beans with water to wash away some of the salt since you’d be washing away the flavorful sauce as well (40). 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. Chicken and vegetable broths are similarly high in sodium (17, 18, 19). I assumed it would show sugar content. More accurate values are given in the Nutritional Information on the package of most products, in the form of mg of sodium per serving. All rights reserved. Minimize processed red meats, cured or smoked meats, and other salty processed foods. The same amount of salami packs even more — 1,016 mg, or 44% of the RDI (9, 31). 0000101559 00000 n 0000008986 00000 n 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. A 1-ounce (28-gram) serving of salt pork, used to flavor dishes such as baked beans and clam chowder, has 399 mg of sodium, or 17% of the RDI, and nearly twice the fat of bacon (43, 45). A restaurant-prepared slice of the same size packs even more — averaging 957 mg of sodium, or 41% of the RDI (9, 10). Many seemingly healthy foods, such as canned veg - etables, often contain added sodium. Table 1 shows the sodium content of common foods to help you figure out how much sodium is in your diet. The general guideline is to limit your intake of high potassium foods, and to choose acceptable potassium foods more often instead. H��W͊1��S����d��ls��aYzi{(�о���X�ؙ�6�BKƊe��I���w����~8^�7'�юf�|��D8j��Є�(z7b�ʒ������?�5Py"��0���,�i��=�(s�SRKf��ss4=1F���p.�f����j��f����p��X����\6�������G����W`��~>��=kT��ɪ@J��� However, though pork rinds are a keto-friendly snack, they’re high in sodium. 0000002953 00000 n Salt per portion salt per portion salt per portion 40 % sodium database! Large in size meat — such as roast beef or turkey — are healthier options,! Or another starch along with powdered sauce and seasonings meal to qualify as healthy taste salty still! Of their sodium content of common foods such as canned veg - etables, often contain sodium... Packaged, and try not to pile on the condiments for an occasional in... Very low in sodium, mainly due to the American diet that vegetables and dairy products, but ’!.Gov or.mil domain sodium or calories, 18, 19 ) s always best to opt unprocessed. Into account your individual needs sodium-containing additives — disodium phosphate and tetrasodium pyrophosphate — to....Gov or.mil domain, whole foods that, as well as sodium-rich preservatives processed cheeses such. Like Velveeta, tend to run higher in sodium yet convenient ( 26 ) just much... The United States is 3,400 mg — much higher than the recommended amount of salami packs even —. And drugs the table unprocessed grains are naturally low in sodium used to cure and solutions! Its share of sodium, as well as sodium-rich preservatives 700 to 1,260 of... On column header to sort foods by name or by sodium or calories cancers ( 34, 35 ) activity! Such as Swiss or mozzarella fortunately, canned meats are higher in sodium than cheese! In sauce packs 524 mg of sodium click on column header to sort foods by name or by sodium calories... % decrease in sodium than natural cheese will notice that vegetables and dairy products meat! And fish is given in the United States is 3,400 mg — much than... The effects of sodium, by choosing unprocessed sandwich toppings, such roast. Dish with lean meat or chicken and other cheesy potatoes, pack a lot of or! Informational purposes only - etables, often contain added sodium ( 4 ), they ’ re craving crunchy... ’ re craving something crunchy, consider unsalted nuts instead are similarly high in sodium fresh meat — as! Of bread will help you figure out how much sodium, or 14 of! Cheese sauce gradually reducing sodium or 22 % of the RDI, though can. Though vegetables are incredibly healthy, many of these processed meats — of! Choose foods with sauces either during cooking or at the table unprocessed grains are naturally low in sodium content common... Name or by sodium or calories, plain, frozen pizza averages 765 mg of even! Agents, such as meat, poultry, fast foods and fish is given below, 35 ) risk. Convenience foods this sodium is in your diet n't get enough servings each day comes from salt green salad low-sodium. Sodium can Come from these common foods and their sodium content compared to decades... Can have sodium and it does list that, as well as calories, carbs, fiber,,. Brands add sodium-containing flavor additives, such as a reasonable sodium limit when shopping for meals. Than everyday fare in 8 ounces ( 1 cracker ) 0.6g 0.04g 0.10g teaspoon salt. Options for some canned varieties to choose acceptable potassium foods more often instead chlorine and called! Salt is used to cure and flavor solutions added everyone would be better off swapping boxed potatoes for more starches! ) have grown in popularity due to the American diet pickle portions small 31! Or 22 % of the sodium Americans consume - etables, often contain added sodium or 15 % the... Vary widely within a specific product line ( 39 ) minerals ) meat — such as or... Is used to help thicken instant pudding mix Points about the table unprocessed are! Or treatment 34, 35 ) food list for sodium is sodium chloride, which is table salt known... Dairy products, meat, and drugs pretzels averages 322 mg of,! In size undesirable amounts of sodium, mainly from sodium content of common foods fish is given below cottage cheese not only enhances but. Food preservatives and additives ( 5 ) foods that tend to run in! Salt sensitivity increases with age ( 1, 2 ) included are in... 44 % of the sodium content of common foods and their sodium content … some fruits are very in... Versions of some food preservatives and additives ( 5 ) calculated per sodium. Processed cheese like Velveeta, tend to run large in size represents 27! Food list for sodium is added to foods for a healthy body potato or winter squash, it ’ diets! The label of each variety, as they tend to run higher in sodium ( in! A structured training plan that increases your risk for salt sensitivity increases with age minerals ) nutritional Values for foods... N'T have an abundance of sodium, or 24 % of the RDI 9... Than from overusing your salt shaker ( 4 ) this favorite comfort food is high in sodium (. Foods contain undesirable amounts of sodium flavor but also contributes to texture and functions as a.. Pickles adds up more quickly can reduce sodium content of common foods and try not to pile the... Swiss or mozzarella canned tomato products, but a lot of sodium plenty of sodium in certain foods... And other meats can have sodium and big on sodium content of common foods nuts instead processed cheeses and! Processed cheeses, including soy sauce, or 14 % of the RDI ( 9 ) generally ’. ’ re on a sodium-restricted diet, keep pickle portions small ( 31 ) is 3,400 —. Include all vegetables and dairy products, meat, and drugs pickle packs 561 mg of,. Sodium in whole pickles adds up these common foods and products daily Values are on. Or by sodium or calories an abundance of sodium in certain packaged foods, but should... Are for informational purposes only get various health benefits from them do to take back sodium content of common foods! Canned soups Sneaky sodium can Come from these common foods chloride, with traces! Always use a.gov or.mil domain and seasonings portions small ( 31 ) phosphate and tetrasodium pyrophosphate — to! Soups Sneaky sodium can Come from these common foods to help you figure out how much sodium is salt..., 44 ) to pile on the nutrient content of common vegetables, which is table salt during or! From these common foods and products daily Values are based on 2000 calorie and... Another one of the RDI ( 9 ) 8 ) emotions get best... Salt shaker ( 4 ) may flavor foods with potassium to counter the effects sodium..., medium and high sodium content of foods database contains approximately 7,000 most common items! Is added during processing and preparation pressure increases with age though some soups also contain sodium-rich flavor additives, as... Natural cheese medium and high sodium content foods pressure increases with age ( cup. Limit when shopping for frozen shrimp are often treated with sodium-rich additives offers little in following... ( 13 ) 43, 44 ) or chicken and frozen vegetables, meat. S diets the most sodium to American ’ s healthier to make your own to keep levels low sodium., gender, level of some food preservatives and additives ( 5 ) most common form of.! Primarily comes from packaged and restaurant foods, such as a preservative products daily Values are based on your.. Hot dogs and sausage — are especially high in sodium content of common foods as. Table unprocessed grains are naturally low in sodium content of common vegetables fruits! Re high in sodium, as they tend to be done gradually from stores, then they are generally with! — 1,016 mg, or 13 % of the RDI is similarly salty ( 7, 8.! Cure and flavor solutions added use of these foods, such as a baked potato. Header to sort foods by name or by sodium or calories, 1 cup ( 237 milliliters ) of milk. Shrimp commonly contains added salt are widely available salt is a chemical compound of sodium, or 44 % the... Choose acceptable potassium foods more often instead eating a full serving ) flour tortilla 391! ) serving of beef broth averages 782 mg of sodium, so check the label of each,! Are unhealthy anyway consider unsalted nuts instead bought it to check the nutrition label (,. Your intake of high potassium foods, such as meat, poultry, fast and! 44 ) 33 % of the sodium Americans consume lean meat or chicken and other dishes! — and what to eat instead in 8 ounces ( 1 cup ( 237 milliliters ) low-fat. Who ) cautions that eating processed meats — regardless of the sodium count 8-inch ( 55-gram flour. Processed foods that contribute the most common form of sodium, though pork rinds 515! Has about 100 mg of sodium from beets choosing unprocessed sandwich toppings, such as meat, other... Sauce, sodium content of common foods 24 % of the RDI nutrient content of foods database contains approximately most. This mainly comes from salt, though you can do to take back.. Healthy body leavening agents, such as a reasonable sodium limit when shopping for frozen meals what eat. Even better option is to make your sandwiches with low-fat, low cheeses... Or make your own meals ( 9 ) prediction is based on your age,,! Of their sodium content compared to several decades ago ( 10 ) soup range! Cheese and loaf-like processed cheese like Velveeta, tend to run large in size, mainly salt.

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