Sodium is a mineral found in table salt (chemical name: sodium chloride). The body needs sodium to serve as an electrolyte, regulating nerve and muscle function as well as fluid and mineral balance. However, consuming too much salt (and therefore too much sodium) may have adverse effects. Potential negative effects of too much sodium include high blood pressure, heart disease, and stroke.1
Current recommendations suggest adults should not exceed 2,300 mg of sodium daily, the amount contained in just 1 teaspoon of table salt.2 However, other studies have found a range between 3,000-6,000 mg to be best.3
As mentioned, table salt is a major source of sodium in the diet. Large amounts of sodium are also found in some breads, soy sauce, canned beans, olives, store-bought tomato sauces, and in processed foods, including lunch meats, canned soup, and other convenience foods.4
Sodium-rich Foods
| Ingredient | mg of Sodium per 100g | mg of Sodium per 100 calories |
|---|---|---|
| salt | 38758.0 | 9.2233720368547763E17 |
| baking soda | 27360.0 | 9.2233720368547763E17 |
| beef bouillon powder | 26000.0 | 12206.6 |
| beef bouillon cubes | 24000.0 | 14117.6 |
| chicken bouillon granules | 23875.0 | 8941.9 |
| adobo sauce | 17152.0 | 6329.2 |
| vegetable bouillon cube | 17000.0 | 5000.0 |
| italian salad dressing mix | 10476.0 | 4401.7 |
| taco seasoning mix | 8068.0 | 4291.5 |
| dry onion soup mix | 8031.0 | 2741.0 |
| fish sauce | 7851.0 | 22431.4 |
| dry ranch dressing mix | 7500.0 | 2697.8 |
| salt-packed anchovies | 7500.0 | 8877.8 |
| salt cod | 7027.0 | 2423.1 |
| soy sauce | 5586.0 | 9310.0 |
| shoyu | 5493.0 | 10364.2 |
| chili-garlic sauce | 4913.0 | 4235.3 |
| teriyaki sauce | 3833.0 | 4306.7 |
| white miso | 3728.0 | 1873.4 |
| anchovy paste | 3668.0 | 1746.7 |
| dried shrimp | 3520.0 | 1100.0 |
| low-sodium soy sauce | 3333.0 | 6288.7 |
| hollandaise sauce mix | 3142.9 | 733.3 |
| kelp flakes | 3100.0 | 1240.0 |
| lamb stock powder | 3000.0 | 1321.6 |
| brine | 2906.0 | 9.2233720368547763E17 |
| xanthan gum | 2888.0 | 867.3 |
| capers | 2769.0 | 12039.1 |
| oyster sauce | 2733.0 | 5358.8 |
| salt pork | 2684.0 | 358.8 |
| hot sauce | 2643.0 | 24027.3 |
| green peppercorns | 2540.0 | 6350.0 |
| turkey bacon | 2285.0 | 598.2 |
| ponzu sauce | 2267.0 | 6869.7 |
| salami | 2260.0 | 555.3 |
| capicola | 2107.0 | 739.3 |
| ramen noodles | 2036.0 | 467.0 |
| demi glace | 2000.0 | 735.3 |
| serrano ham | 1964.0 | 917.8 |
| sun-dried tomato paste | 1885.0 | 766.3 |
| roquefort cheese | 1809.0 | 490.2 |
| black bean and rice mix | 1803.0 | 541.4 |
| pepperoni | 1761.0 | 356.5 |
| bacon bits | 1717.0 | 364.5 |
| canned chipotle chiles in adobo | 1671.0 | 6188.9 |
| american cheese | 1671.0 | 450.4 |
| steak sauce | 1647.0 | 1733.7 |
| red pepper flakes | 1640.0 | 581.6 |
| Cheez Whiz | 1638.0 | 593.5 |
| hoisin sauce | 1615.0 | 734.1 |
| jamon iberico | 1607.0 | 528.6 |
| parmesan cheese | 1602.0 | 408.7 |
| reduced fat coleslaw dressing | 1600.0 | 486.3 |
| dulse | 1600.0 | 606.1 |
| velveeta cheese | 1586.0 | 714.4 |
| gluten-free pretzels | 1566.0 | 391.5 |
| kalamata olives | 1556.0 | 1073.1 |
| kraft grated parmesan cheese | 1529.0 | 354.8 |
| roast beef | 1505.0 | 1254.2 |
| caviar | 1500.0 | 568.2 |
| sweet pickle juice | 1500.0 | 5263.2 |
| instant pistachio pudding mix | 1441.0 | 382.2 |
| instant chocolate pudding mix | 1429.0 | 378.0 |
| spam | 1411.0 | 447.9 |
| stuffing mix | 1405.0 | 364.0 |
| blue cheese | 1395.0 | 395.2 |
| roasted red peppers | 1369.0 | 7605.6 |
| boiled ham | 1348.0 | 1296.2 |
| chili sauce | 1338.0 | 1286.5 |
| seasoned bread crumbs | 1336.0 | 348.8 |
| nabulsi | 1333.0 | 444.3 |
| KRAFT Singles | 1298.0 | 877.0 |
| bisquick | 1276.0 | 298.1 |
| ham steak | 1269.0 | 1040.2 |
| pretzel sticks | 1266.0 | 333.2 |
| mortadella | 1246.0 | 400.6 |
| chorizo | 1235.0 | 271.4 |
| Catalina dressing | 1235.0 | 420.1 |
| corned beef | 1217.0 | 614.6 |
| smoked ham | 1214.0 | 1226.3 |
| caesar salad dressing | 1209.0 | 223.1 |
| halloumi | 1200.0 | 381.0 |
| romano cheese | 1200.0 | 310.1 |
| deli turkey | 1192.0 | 1419.0 |
| ham | 1187.0 | 488.5 |
| taleggio cheese | 1179.0 | 412.2 |
| dijon mustard | 1135.0 | 1694.0 |
| feta cheese | 1116.0 | 422.7 |
| ranch dressing | 1094.0 | 226.0 |
| dill pickle relish | 1091.0 | 1198.9 |
| quick-cooking grits | 1050.0 | 292.5 |
| spirulina | 1048.0 | 361.4 |
| black forest ham | 1036.0 | 968.2 |
| barbecue sauce | 1027.0 | 597.1 |
| OSCAR MAYER beef franks | 1025.0 | 313.5 |
| chicken sausage | 1023.0 | 511.5 |
| cocktail franks | 1022.0 | 339.5 |
| saltine crackers | 1021.0 | 242.5 |
| soy protein powder | 1005.0 | 297.3 |
| vegan cheddar cheese | 1000.0 | 311.5 |
