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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.

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List of High Sodium Foods

1 Table Salt
Salt Shaker
-52% DV in a tsp of baking soda
-15% DV in a tsp of baking powder
2 Clams

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.
3 Cured Ham
Slices of Cured Meats

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.
4 Ham and Egg Biscuit
Biscuits with sausage and eggs

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.
5 Pickled Cucumber
Pickle slices

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
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6 Sunflower Seeds (Dry Roasted)
Sunflower Seeds

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.
7 Canned Navy Beans
Navy Beans

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
8 French Bread
French Bread

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.
9 Teriyaki Sauce
Bottles of Sauce

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
10 Grated Parmesan
Block of Parmesan

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

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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 1615% DV (38758mg) in 100 grams
#2 Sunflower Seeds (Dry Roasted) 250% DV (6008mg) in 100 grams
#3 Soy Sauce 229% DV (5493mg) in 100 grams
#4 Canned Anchovies 153% DV (3668mg) in 100 grams
#5 Yeast Extract Spread (Marmite) 141% DV (3380mg) in 100 grams
#6 Chili Powder 119% DV (2867mg) in 100 grams
#7 Hot Sauce 110% DV (2643mg) in 100 grams
#8 Salami 94% DV (2260mg) in 100 grams
#9 Grated Parmesan 75% DV (1804mg) in 100 grams
#10 Bacon 70% DV (1684mg) in 100 grams

See All 200 Foods High in Sodium (Per 100 gram serving)

#1 Clams 95% DV (2283.8mg) in per 3oz serving
#2 Pickles 78% DV (1872.4mg) in per cup
#3 Sunflower Seeds (Dry Roasted) 71% DV (1706.3mg) in per oz
#4 Black Bean Soup 50% DV (1202.9mg) in per cup
#5 Manhattan Clam Chowder 42% DV (1000.8mg) in per cup
#6 Cream of Asparagus Soup 41% DV (980.9mg) in per cup
#7 Sauerkraut 39% DV (938.6mg) in per cup
#8 Miso Paste 26% DV (633.8mg) in per tblsp
#9 Grated Parmesan 21% DV (512.3mg) in per oz
#10 Tomato Juice 20% DV (481.1mg) in per cup
#11 Smoked Whitefish 12% DV (289.4mg) in per oz
#12 Yeast Extract Spread 8% DV (202.8mg) in per tsp
#13 Capers 8% DV (201.9mg) in per tblsp

High Sodium Foods to Avoid

#1 Cured Ham 88% DV (2100mg) in per cup
#2 Ham and Egg Biscuit 83% DV (1989.3mg) in per item
#3 Chicken Sandwich 59% DV (1408.1mg) in per item
#4 Canned Gravy 57% DV (1356.6mg) in per cup
#5 Cured Meats (Pepperoni) 56% DV (1344.7mg) in per 3oz
#6 Large Soft Pretzel 32% DV (779.4mg) in per item
#7 Processed Chicken Breast 31% DV (747.8mg) in per 4 slices
#8 Sausage Pizza 31% DV (734.3mg) in per slice
#9 Teriyaki Sauce 27% DV (640.1mg) in per tblsp
#10 Caesar Salad Dressing 18% DV (430.1mg) in per 2 tblsp

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

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
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