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Sodium

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In this Lesson you will Learn

  1. What is sodium?
  2. Does the body need sodium?
  3. What are negative effects of too much sodium in the diet?
  4. How much sodium do I need?
  5. Which foods contain sodium?
 

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

saltbaking sodasoy sauceadobo saucevegetable bouillon cube

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
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Sources

  1. Harvard School of Public Health Nutrition Source - Salt and Sodium
  2. University of Maryland Medical Center - Sodium in diet
  3. Harvard Health Publications - Sodium studies blur the picture on what is heart healthy
  4. UCSF Medical Center - Guidelines for a Low Sodium Diet
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Takeaways

  1. Sodium is a mineral found in table salt.
  2. The body needs small amounts of sodium to regulate nerve and muscle function as well as fluid and mineral balance.
  3. Too much sodium may cause high blood pressure, heart disease, and stroke.
  4. Adults are recommended not to exceed 2,300 mg of sodium per day, but studies have suggested other ranges.
  5. Sodium is found in table salt and in many store-bought convenience foods.​​
Mark as Learned
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