Top 10 Foods Highest in Sodium

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Powered by USDA Nutrition Data.
Top 10 Foods Highest in Sodium

Sodium is an essential mineral required for maintaining fluid and electrolyte balance in the body, regulating blood pressure, and for the transmission of nerve impulses.

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 increases the risk of heart attack and stroke.

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

Next Article Next ➞

Printable One Page Sheet

Click to Print
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.

FoodServingSodium
1. Table Salt 100 grams 1685% DV
(38758mg)
2. Sunflower Seeds (Dry Roasted) 100 grams 261% DV
(6008mg)
3. Soy Sauce 100 grams 239% DV
(5493mg)
4. Canned Anchovies 100 grams 159% DV
(3668mg)
5. Yeast Extract Spread (Marmite) 100 grams 147% DV
(3380mg)
6. Chili Powder 100 grams 125% DV
(2867mg)
7. Hot Sauce 100 grams 115% DV
(2643mg)
8. Salami 100 grams 98% DV
(2260mg)
9. Grated Parmesan 100 grams 78% DV
(1804mg)
10. Bacon 100 grams 73% DV
(1684mg)
See the complete list of Sodium foods ranked by a 100 gram serving size.
FoodServingSodium
1. Clams per 3oz serving 99% DV
(2284mg)
2. Pickles per cup 81% DV
(1872mg)
3. Sunflower Seeds (Dry Roasted) per oz 74% DV
(1706mg)
4. Black Bean Soup per cup 52% DV
(1203mg)
5. Manhattan Clam Chowder per cup 44% DV
(1001mg)
6. Cream of Asparagus Soup per cup 43% DV
(981mg)
7. Sauerkraut per cup 41% DV
(939mg)
8. Miso Paste per tblsp 28% DV
(634mg)
9. Grated Parmesan per oz 22% DV
(512mg)
10. Tomato Juice per cup 21% DV
(481mg)
11. Smoked Whitefish per oz 13% DV
(289mg)
12. Yeast Extract Spread per tsp 9% DV
(203mg)
13. Capers per tblsp 9% DV
(202mg)

High Sodium Foods to Avoid

FoodServingSodium
1. Cured Ham per cup 91% DV
(2100mg)
2. Ham and Egg Biscuit per item 86% DV
(1989mg)
3. Chicken Sandwich per item 61% DV
(1408mg)
4. Canned Gravy per cup 59% DV
(1357mg)
5. Cured Meats (Pepperoni) per 3oz 58% DV
(1345mg)
6. Processed Chicken Breast per 4 slices 33% DV
(748mg)
7. Sausage Pizza per slice 32% DV
(734mg)
8. Teriyaki Sauce per tblsp 28% DV
(640mg)
9. Caesar Salad Dressing per 2 tblsp 19% DV
(430mg)
10. Large Soft Pretzel per item 13% DV
(290mg)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that\'s found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It\'s more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

Want to set your own targets? Sign up for an account and set custom targets in the daily food log.

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. U.S. Agricultural Research Service Food Data Central
MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Try the recipe nutrition calculator, or daily meal planner.

Create a free account to log and track foods.