Top 10 Foods Highest in Sodium

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 10 Foods Highest in Sodium

Sodium is an essential nutrient required by the body for maintaining proper blood pressure and for providing channels of nerve signaling.

Deficiency of sodium is rare but can occur in people after excessive vomiting or diarrhea, in athletes who consume excessive amounts of water, or in people who regularly fast on juice and water.

Over-consumption of sodium is far more common and can lead to high blood pressure which in turn leads to an increased risk of heart attack and stroke.

The current daily value (%DV) for sodium is 2400mg, however, the American Heart Association recommends that people with high blood pressure eat less than 1500mg per day, or less than 3/4 of a tablespoon of salt.

Since sodium is required by all life to exist, it is naturally found in all foods and does not need to be added. Foods high in sodium include table salt, sauces, salad dressings, cured meats, bacon, pickles, bullion, instant soup, roasted salted nuts, snacks, fast foods, and canned foods.

Below is a list of high sodium foods, for more, see the extended lists of high sodium foods by nutrient density, list of high sodium foods to boost sodium levels, and the list of high sodium foods to avoid.


List of High Sodium Foods

Salt Shaker

#1: Table Salt

Sodium
per Tsp
Sodium
per 100g
Sodium
per 200 Calories
2325mg
(97% DV)
38758mg
(1615% DV)
0mg
(0% DV)
-52% DV in a tsp of baking soda
-15% DV in a tsp of baking powder
Clams

#2: Clams

Sodium
per 3oz Serving
Sodium
per 100g
Sodium
per 200 Calories
2284mg
(95% DV)
1202mg
(50% DV)
1624mg
(68% DV)

More High Sodium Seafood

-60% DV in a King crab leg
-35% DV in 3oz of cooked shrimp
-31% DV in a can of anchovies

See the list of seafood high in sodium.
Slices of Cured Meats

#3: Cured Ham

Sodium
per Cup
Sodium
per 100g
Sodium
per 200 Calories
2100mg
(88% DV)
1500mg
(63% DV)
1685mg
(70% DV)

More High Sodium Cured Meats

-80% DV in 3oz of salami
-56% DV in 3oz of pepperoni
-40% DV in 3oz of baloney
-36% DV in a 3oz chicken hotdog

See the list of high sodium meats.
Biscuits with sausage and eggs

#4: Ham and Egg Biscuit

Sodium
per Item
Sodium
per 100g
Sodium
per 200 Calories
1989mg
(83% DV)
1093mg
(46% DV)
938mg
(39% DV)

More High Sodium Fast Foods

-81% DV in a Taco Bell taco salad
-71% DV in a cheese burger
-67% DV in an average slice of pizza

See the list of fast foods high in sodium.
Pickle slices

#5: Pickled Cucumber

Sodium
per Cup
Sodium
per 100g
Sodium
per 200 Calories
1872mg
(78% DV)
1208mg
(50% DV)
21964mg
(915% DV)

More High Sodium Pickled Foods

-95% DV in 1 cup of pickled eggplant
-95% DV in 1 cup of jalapeno peppers
-39% DV in 1 cup of sauerkraut
Sunflower Seeds

#6: Sunflower Seeds (Dry Roasted)

Sodium
per Oz
Sodium
per 100g
Sodium
per 200 Calories
1706mg
(71% DV)
6008mg
(250% DV)
2201mg
(92% DV)

More Snacks High in Sodium

-65% DV in 3.5oz of pretzels
-25% DV in 1oz of beef jerky
-15% DV in a Kellogg's Nutri-Grain Fruit Cereal Bar

See the list of high sodium snacks.
Navy Beans

#7: Canned Navy Beans

Sodium
per Cup
Sodium
per 100g
Sodium
per 200 Calories
880mg
(37% DV)
336mg
(14% DV)
595mg
(25% DV)

Other Canned Foods High in Sodium

-46% DV in 1 cup of canned shrimp
-45% DV in 1 cup of canned chili with beans
-36% DV in 1 cup of baked beans
-32% DV in 1 cup of canned kidney beans
-31% DV in 5 canned anchovies
French Bread

#8: French Bread

Sodium
per Slice
Sodium
per 100g
Sodium
per 200 Calories
837mg
(35% DV)
602mg
(25% DV)
443mg
(18% DV)

More High Sodium Baked Foods

-20% DV in a slice of chocolate cake
-17% DV in a bagel
-15% DV in a slice of blueberry pie

See the list of baked foods high in sodium.
Bottles of Sauce

#9: Teriyaki Sauce

Sodium
per Tblsp
Sodium
per 100g
Sodium
per 200 Calories
640mg
(27% DV)
1778mg
(74% DV)
3996mg
(166% DV)

More High Sodium Sauces

-59% DV in a tblsp fish sauce
-37% DV in tblsp of soy sauce
-7% DV in a tblsp of bbq sauce
Block of Parmesan

#10: Grated Parmesan

Sodium
per Oz
Sodium
per 100g
Sodium
per 200 Calories
512mg
(21% DV)
1804mg
(75% DV)
859mg
(36% DV)

More High Sodium Cheese

-21% DV per oz of roquefort
-20% DV per oz of American cheese
-11% DV per oz of feta cheese

See the list of cheese and dairy high in sodium.

See All 200 Foods High in Sodium

Foods High in Sodium by Nutrient Density (100 Gram Serving Size)

This ranking lets you know which foods have the most Sodium per gram of food.

FoodServingSodium
#1 Table Salt 100 grams 1615% DV
(38758mg)
#2 Sunflower Seeds (Dry Roasted) 100 grams 250% DV
(6008mg)
#3 Soy Sauce 100 grams 229% DV
(5493mg)
#4 Canned Anchovies 100 grams 153% DV
(3668mg)
#5 Yeast Extract Spread (Marmite) 100 grams 141% DV
(3380mg)
#6 Chili Powder 100 grams 119% DV
(2867mg)
#7 Hot Sauce 100 grams 110% DV
(2643mg)
#8 Salami 100 grams 94% DV
(2260mg)
#9 Grated Parmesan 100 grams 75% DV
(1804mg)
#10 Bacon 100 grams 70% DV
(1684mg)
FoodServingSodium
#1 Clamsper 3oz serving95% DV
(2284mg)
#2 Picklesper cup78% DV
(1872mg)
#3 Sunflower Seeds (Dry Roasted)per oz71% DV
(1706mg)
#4 Black Bean Soupper cup50% DV
(1203mg)
#5 Manhattan Clam Chowderper cup42% DV
(1001mg)
#6 Cream of Asparagus Soupper cup41% DV
(981mg)
#7 Sauerkrautper cup39% DV
(939mg)
#8 Miso Pasteper tblsp26% DV
(634mg)
#9 Grated Parmesanper oz21% DV
(512mg)
#10 Tomato Juiceper cup20% DV
(481mg)
#11 Smoked Whitefishper oz12% DV
(289mg)
#12 Yeast Extract Spreadper tsp8% DV
(203mg)
#13 Capersper tblsp8% DV
(202mg)

High Sodium Foods to Avoid

FoodServingSodium
#1 Cured Hamper cup88% DV
(2100mg)
#2 Ham and Egg Biscuitper item83% DV
(1989mg)
#3 Chicken Sandwichper item59% DV
(1408mg)
#4 Canned Gravyper cup57% DV
(1357mg)
#5 Cured Meats (Pepperoni)per 3oz56% DV
(1345mg)
#6 Large Soft Pretzelper item32% DV
(779mg)
#7 Processed Chicken Breastper 4 slices31% DV
(748mg)
#8 Sausage Pizzaper slice31% DV
(734mg)
#9 Teriyaki Sauceper tblsp27% DV
(640mg)
#10 Caesar Salad Dressingper 2 tblsp18% DV
(430mg)

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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