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). 0000009440 00000 n © 2005-2020 Healthline Media a Red Ventures Company. control their body weight and restrict sodium intake from foods, drinks, and drugs. A 1-ounce (28-gram) serving of pretzels averages 322 mg of sodium, or 14% of the RDI (10). Ham is high in sodium because salt is used to cure and flavor the meat. Choosing smaller portions of bread will help you cut back on sodium, and opting for whole grain versions is healthier. A single 1-ounce (28-gram) dill pickle spear — the kind of pickle that might come alongside a deli sandwich — has around 241 mg of sodium, or 10% of the RDI (31). The World Health Organization (WHO) cautions that eating processed meats increases your risk for certain cancers (34, 35). Bagels are an especially big sodium contributor, as they tend to run large in size. Many of the ingredients, such as cheese, sauce, dough, and processed meat, contain significant amounts of sodium, which add up quickly when they’re combined (4). Better Choices for Healthy Weight Loss The Better Choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list, and therefore are better for healthy-weight-loss diets. startxref If you’re on a sodium-restricted diet, keep pickle portions small (31). x�b```g``cb`c`Mcd@ A�;�LpO�9ٱ7�BB���"�l����*��P`�Dj Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Large amounts of sodium can be hidden in canned, processed and convenience foods. A restaurant-prepared slice of the same size packs even more — averaging 957 mg of sodium, or 41% of the RDI (9, 10). Some fruits are amazing sources of sodium. I bought it to check sodium and it DOES list that, as well as calories, carbs, fiber, fat, etc. Healthline Media does not provide medical advice, diagnosis, or treatment. 0000008686 00000 n For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium. Included are low, medium and high sodium content foods. You will notice that fast foods like cheese burgers, sandwiches, pancakes, hamburger, etc, contain high amount of sodium or salt. If you’re a jerky fan, look for meat from grass-fed or organically raised animals, as they tend to have simpler ingredient lists and less sodium. Pizza and other multi-ingredient dishes account for almost half of the sodium Americans consume. Banana, medium: 105. You can find reduced-sodium versions of some sauces, including soy sauce, or make your own to keep levels low. 2. 0000118022 00000 n Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. 0000002815 00000 n Sodium Content of Your Food* This table compares the sodium level of some types of foods. 0000010902 00000 n A food list for sodium content aids you in choosing the healthiest foods for a healthy body. endstream endobj 244 0 obj <>stream Sodium Content … 4. While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. Opt for fresh-caught ones if you can or check a health food store for frozen shrimp without additives. 0000003067 00000 n The most common form of sodium is sodium chloride, which is table salt. These are the foods that Americans eat that add the most sodium to the American diet. Like other canned foods, canned meats are higher in sodium than their fresh counterparts, though some manufacturers may be gradually reducing sodium. %PDF-1.7 %���� However, though pork rinds are a keto-friendly snack, they’re high in sodium. 0000090328 00000 n A 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium, or 48% of the RDI (10). 290 0 obj <>stream Many people far exceed the maximum recommendation of 2,300 mg of sodium per day. And sodium can be found in many foods that are served at fast food … In another recent analysis, canned chicken or turkey had 212–425 mg of sodium per 3-ounce (85-gram) serving, which is 9–18% of the RDI (8). Salt Content of Common Foods. Draining and rinsing canned vegetables for a couple of minutes can reduce sodium content by 9–23%, depending on the vegetable. Whether in links or patties, sausage averages 415 mg of sodium per 2-ounce (55-gram) serving, or 18% of the RDI (31). If you’re craving something crunchy, consider unsalted nuts instead. Rock salt and sea salt are almost entirely sodium chloride, with only traces of other elements (minerals). Milk, beets, and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source. 0000034077 00000 n 0000119045 00000 n 0000103167 00000 n Medium-potassium foods (50 to 200 mg per serving): 1 ounce of salted peanuts, almonds, or cashews (200) 1 large egg (60 mg) Potassium content of dairy foods: High-potassium foods (more than 200 mg per serving): 6 ounces of yogurt (260 to 435) 1 cup of nonfat, low-fat, or whole milk (350 to 380) Medium-potassium foods (50 to 200 mg per serving): 730 mg of sodium in just 1 slice. 0000009919 00000 n If you eat more than one slice, the sodium quickly adds up. However, sodium ranged from 230–1,330 mg in the sampling of these processed meats, which suggests that if you read labels carefully, you may find lower-sodium options (9). The .gov means it’s official. �:�R ae��p�yw�\3FmF����|edsP`0�>�g�fx��$����6_��yQ@|�-�!�����!/F� ��p>ԭ�0L �d`}� ���f�` $jHX By reducing the sodium in your diet, you reduce the risk of stroke, heart attack, blood pressure issues and many other problems. Though bread, buns, and dinner rolls generally don’t contain shocking amounts of sodium, it can significantly add up for people who eat several servings per day (37). Still, some contained as much as 840 mg of sodium per serving, or 36% of the RDI (9). %%EOF Some manufacturers are gradually reducing the sodium in certain packaged foods, but change is happening slowly. Barbecue sauce is quite salty as well, with 2 tablespoons (30 ml) providing 395 mg of sodium, or 17% of the RDI (16, 33). T�Ӏ����"3XG!��B�9/��hE>^�E���(��M�,^�8�$��C?�����34�6X���Ow� ICa2(��a �@�2�܆)� �f��)�? 3. For example, tomato soup can range from 700 to 1,260 mg of sodium in 8 ounces (1 cup). 0000001930 00000 n However, sodium ranged from 10–620 mg per serving across the samples of salad dressing, so if you shop carefully, you could find one low in sodium (9). This lists about everything but sugar content. White bread 100g 0.5g 1.3g. 0000002529 00000 n n Soup can also be high in sodium. Try some tasty recipes that are lower in sodium and big on flavor! Table 1 shows the sodium content of common foods to help you figure out how much sodium is in your diet. 730 mg of sodium in just 1 slice. A 55-gram (2-ounce) serving of cold cuts averages 497 mg of sodium, or 21% of the RDI. You may flavor foods with sauces either during cooking or at the table, but some of that flavor comes from salt. 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. 0000102703 00000 n Everyone would be better off swapping boxed potatoes for more nutritious starches, such as a baked sweet potato or winter squash. Sodium deficiency is not common. Though vegetables are incredibly healthy, many people don't get enough servings each day. n 0000073243 00000 n The sodium content of food has important implications for health. Salt contains about 40 per cent sodium, and a teaspoon of salt, which weighs about 5 grams, contains about 2 grams of sodium. 0000117941 00000 n Try using extra virgin olive oil and vinegar. ���\�1�ZBf��6�����\C�L�ml�M�yH�[�OӞXM��ǧf���^�>=b��r�~�z�K#x8�̄g���i��͙����ɐ`�(�.�^���b���k��>>2`Ѐ� �=��y�bMfPž7���0a���p�O�fhJ��\�}ӻ��o�O�4�I.�Λ���v��7f�M�2�7�6)���WNu�w��_� ��+��/y��l㛙��;5��L|�O ~I����w�SL%>�� ��I� ���� Starting a running routine at any age needs to be done gradually. This mainly comes from packaged and restaurant foods, rather than from overusing your salt shaker (4). �]�q�e��F�?�+���~^���ٵ+ԳbW|��26�D���.xe�a׮Pρ]ˋ�v�����K����=)v5g�=�χ��P'�=���e�L��������'W{�a��u� �]���Ŷ���e�6OO��GI�qz�d�r��)�8�i7]=7�:�p� ���� 6����'��1��i-'�s#g8tAC#���1� !~0 k$y� In a recent national sampling of U.S. foods, researchers found that ham was 14% higher in sodium than in the previous analysis (10). 0000073162 00000 n n Raw chicken and other meats can have sodium and flavor solutions added. Current data shows that a 2.5-ounce (70-gram) serving of the dry mix used to make a 1-cup (189-gram) serving of macaroni and cheese averages 475 mg of sodium, or 20% of the RDI (10, 38). Common salt or table salt is a chemical compound of sodium and chlorine and is called sodium chloride. In addition, your risk of developing salt-sensitive high blood pressure increases with age. Still, it’s healthier to make your own meals (9). 0000101640 00000 n Canned vegetables are convenient but pack their share of sodium. 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. 0000118317 00000 n Nutritional Values For Common Foods And Products Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . One grocery-store bagel contains 400 mg of sodium, or 17% of the RDI (31). Click on column header to sort foods by name or by sodium or calories. 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. Sodium occurs naturally in most foods. Fruits like watermelon, grapefruit, banana, fresh and dry figs, plums, grapes, and cantaloupe contain the high content of sodium in them. Table 1 shows the sodium content of common foods to help you figure out how much sodium is in your diet. Cold cuts and cured meats (such as deli and packaged ham and turkey) 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). Additionally, some brands add sodium-containing flavor additives, such as MSG and its cousins, disodium inosinate and disodium guanylate. Some have no salt added at all. Convenience foods — including boxed potatoes, canned soup, instant pudding, meal helpers, pizza, and frozen meals — also tend to run high in sodium, as do salty snacks such as pork rinds and pretzels. 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