NutriBasesNutrition Intelligence

Nutrients

Sodium

An electrolyte; excess is linked to higher blood pressure. The Daily Value cap is 2,300 mg.

Richest source in our database: Salt, Table (38,758 mg per 100 g). Read the full low sodium foods and how to spot hidden salt guide.

Daily Value (DV) 2,300 mg
Unit mg per 100 g
Guidance Intake of this component is usually best kept moderate.

Understanding sodium

What it does

Sodium is an essential mineral that helps regulate fluid balance and supports nerve signaling and muscle contraction. The body needs only a small amount to function normally. For most people the challenge is getting far more than they need.

When intake runs high

Americans average about 3,400 mg of sodium a day, well above the 2,300 mg Daily Value, and roughly 9 in 10 adults exceed the recommendation. Consistently high sodium intake raises blood pressure, a leading risk factor for heart disease and stroke. Most of that sodium does not come from the salt shaker.

Absorption & pairing

More than 70 percent of dietary sodium comes from packaged and restaurant foods rather than salt added at the table, so reading labels matters more than the shaker. Potassium-rich foods help counteract sodium's effect on blood pressure.

Food-first strategy

Cook more at home, rinse canned beans, and choose fresh or frozen vegetables over saltier processed options to stay under the limit. Compare Nutrition Facts labels and look for lower-sodium versions of bread, soup, sauces and deli meats, which are common heavy contributors. Herbs, citrus and spices add flavor without sodium.

About three-quarters of the sodium people eat is already in packaged and restaurant food before it reaches the table. One teaspoon of table salt contains roughly 2,300 mg of sodium, the entire daily limit. Sodium and potassium work as a pair to help control blood pressure and fluid balance.

Foods highest in sodium

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Salt, Table38,758 mg1685%
  2. Leavening Agents, Baking Soda27,360 mg1190%
  3. Desserts, Rennin26,050 mg1133%
  4. Soup, Beef Broth Or Bouillon26,000 mg1130%
  5. Soup, Beef Broth24,000 mg1043%
  6. Soup, Chicken Broth Cubes24,000 mg1043%
  7. Soup, Dry23,875 mg1038%
  8. Seasoning Mix, Dry17,000 mg739%
  9. Gravy, Au Jus11,588 mg504%
  10. Leavening Agents, Baking Powder10,600 mg461%
  11. Jellyfish, Dried9,690 mg421%
  12. Soup, Onion8,031 mg349%

See also

Foods highest in sodium Foods lowest in sodium Low Sodium Foods and How to Spot Hidden Salt guide Meat & Poultry Lowest in Sodium Fish & Seafood Lowest in Sodium Eggs & Dairy Lowest in Sodium All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.