Top 10 Foods Highest in Sodium

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BSc (Hons) MSc DipION
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Dr. Thomas Kutner
Evidence Based. References sourced from PubMed.
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Top 10 Foods Highest in Sodium

Sodium is essential for maintaining blood pressure and transmitting nerve impulses. (1)

Eating excess sodium can contribute to high blood pressure, which in turn increases the risk of cardiovascular disease (heart disease and stroke). (2,3)

If you have high blood pressure you should restrict your consumption of sodium while increasing your consumption of potassium. (4,5,6)

The current daily value (DV) for sodium is 2300mg (7), 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. (8)

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, and the list of high sodium foods to avoid.

For people who suffer from Hyponatremia, we also added a list of foods to boost sodium levels. The list of high sodium foods should be used with guidance from your healthcare provider.

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Printable list of high sodium foods.

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.

1. Table Salt 100 grams 1685% DV
2. Sunflower Seeds (Dry Roasted) 100 grams 261% DV
3. Soy Sauce 100 grams 239% DV
4. Canned Anchovies 100 grams 159% DV
5. Yeast Extract Spread (Marmite) 100 grams 147% DV
6. Chili Powder 100 grams 125% DV
7. Hot Sauce 100 grams 115% DV
8. Salami 100 grams 98% DV
9. Grated Parmesan 100 grams 78% DV
10. Bacon 100 grams 73% DV
See the complete list of Sodium foods ranked by a 100 gram serving size.
1. Clams per 3oz serving 99% DV
2. Pickles per cup 81% DV
3. Sunflower Seeds (Dry Roasted) per oz 74% DV
4. Black Bean Soup per cup 52% DV
5. Manhattan Clam Chowder per cup 44% DV
6. Cream of Asparagus Soup per cup 43% DV
7. Sauerkraut per cup 41% DV
8. Miso Paste per tblsp 28% DV
9. Grated Parmesan per oz 22% DV
10. Tomato Juice per cup 21% DV
11. Smoked Whitefish per oz 13% DV
12. Yeast Extract Spread per tsp 9% DV
13. Capers per tblsp 9% DV

High Sodium Foods to Avoid

1. Cured Ham per cup 91% DV
2. Ham and Egg Biscuit per item 86% DV
3. Chicken Sandwich per item 61% DV
4. Canned Gravy per cup 59% DV
5. Cured Meats (Pepperoni) per 3oz 58% DV
6. Processed Chicken Breast per 4 slices 33% DV
7. Sausage Pizza per slice 32% DV
8. Teriyaki Sauce per tblsp 28% DV
9. Caesar Salad Dressing per 2 tblsp 19% DV
10. Large Soft Pretzel per item 13% DV

Use the ranking tool links below to select foods and create your own food list to share or print.

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Goyal R, Jialal I. Electrolytes 2023 Jun 12. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. 31869067
  2. He FJ, MacGregor GA. Effects of High Salt Intake on Blood Pressure and Cardiovascular Disease: The Role of COX Inhibitors J Hum Hypertens. 2009 Jun;23(6):363-84. doi: 10.1038/jhh.2008.144. Epub 2008 Dec 25. 19110538
  3. Piccirillo G, Bucca C, Durante M, Santagada E, Munizzi MR, Cacciafesta M, Marigliano V. Sodium Intake and Hypertension Hypertension. 1996 Dec;28(6):944-52. doi: 10.1161/01.hyp.28.6.944. 8952581
  4. Fodor JG, Whitmore B, Leenen F, Larochelle P. Salt and hypertension: is salt dietary reduction worth the effort? CMAJ. 1999 May 4;160(9 Suppl):S29-34. 10333851
  5. Brand A, Visser ME, Schoonees A, Naude CE. Effect of low sodium and high potassium diet on lowering blood pressure and cardiovascular events Cochrane Database Syst Rev. 2022 Aug 10;8(8):CD015207. doi: 10.1002/14651858.CD015207. 35944931
  6. Skrabal F, Auböck J, Hörtnagl H, Braunsteiner H. Low sodium/high potassium diet for prevention of hypertension: probable mechanisms of action Clin Sci (Lond). 1980 Dec;59 Suppl 6:157s-160s. doi: 10.1042/cs059157s. 7004723
  7. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
  8. Ströhle A. [Sodium intake, blood pressure and cardiovascular events] Int J Vitam Nutr Res. 2017 Sep;87(5-6):322-329. doi: 10.1024/0300-9831/a000257. Epub 2018 Oct 9. 30299218
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