Food Sources of Sodium

Posted: Oct 26, 2016

 

Information about Sodium

 
Sodium is a mineral found in salt. All salts are high in sodium.
Sodium is needed by the body to control blood pressure. It also helps with muscle and nerve function.
Eating too much sodium can lead to health problems. These include high blood pressure, heart disease, stroke and kidney disease. 
 

How Much Dietary Sodium Should I Aim For?

 
Aim to have a daily sodium intake of less than 1500 milligrams (mg). This is equal to the amount of sodium that you would find in 2/3 teaspoon of table salt. The average Canadian takes in over double the recommended amount of sodium.
 

Sodium Content of Some Common Foods


A small amount of sodium is found naturally in foods. Most of the sodium we eat is hidden in foods. Sodium is added during cooking, at the table and added to foods during processing to preserve food and add flavour. Packaged and processed foods contain large amounts of sodium. These foods should be limited. The sodium content of foods can vary from product to product. It is important to read food labels to choose low sodium foods or those naturally low in sodium.
 
Foods that are high in sodium include: processed meats, some canned foods, cheeses, breads, cereals, sauces, pickled foods, commercial rice or pasta mixes and condiments. Food served in restaurants, fast foods and pre-packaged foods are usually very high in sodium. The following chart lists how much sodium can be found in some foods and can help you to choose foods that are lower in sodium.
 
Food Serving Size Sodium mg
Vegetables and Fruit Fresh and most frozen vegetables contain very little sodium.
Peppers (jalapeno, hot chilli), canned/bottled 30 mL (2 Tbsp) 843-1201
Tomato sauce (plain or with vegetables), canned/bottled 125 mL (1/2 cup) 585-721
Sauerkraut, canned/bottled 125 mL (1/2 cup) 496
Pickles (sour, dill) 1 small 299-447
Vegetables, all varieties, canned 125 mL (1/2 cup) 245-439
Tomato juice and vegetable cocktail 125 mL (1/2 cup) 226-325
Stewed tomatoes, canned 125 mL (1/2 cup) 298
Olives, canned 4 olives 463
Pizza sauce 125 mL (1/2 cup) 246
Grain Products Grains such as rice, barley, quinoa, oats and wheat are low in sodium.
Cereal    
Cream of wheat, all types, cooked 175 mL (3/4 cup) 370
Breakfast cereal, dry, all varieties 30 g 92-231
Oatmeal, instant, cooked 175 mL (3/4 cup) 216-240
Other Grain Products    
Crackers, all varieties, salted 30 g 192-282
Bread roll (rye, french) 1 roll (35 g) 234-258
Bread, all types 1 slice (35 g) 182-211
Muffin (carrot, blueberry, chocolate chip) 1 small (66 g) 203-232
Bagel, all varieties ½ bagel (45 g) 222-310
Milk and Alternatives
Buttermilk 250 mL (1 cup) 272-492
Cheese    
Cottage cheese (1%, 2%) 250 mL (1 cup) 736-970
Blue 50 g (1 ½ oz) 573-904
Processed cheese slices (cheddar, Swiss) 50 g (1 ½ oz) 711-960
Feta 50 g (1 ½ oz) 458
Cheese spread 30 mL (2 Tbsp) 633
Cheddar, colby, edam, gouda, mozzarella, provolone, camembert 50 g (1 ½ oz) 302-438
Cottage cheese, fat free 250 mL (1 cup) 570
Meat and Alternatives Fresh and unprocessed frozen meat, poultry and fish contain very little sodium. Bagged dried peas, beans and lentils contain little sodium
Meat    
Bacon, cooked 75 g (2 ½ oz) 1247-1920
Bacon (back bacon/peameal, English style bacon), cooked 75 g (2 ½ oz) 1152
Ham, cured, cooked 75 g (2 ½ oz) 621-1125
Beef jerky 75 g (2 ½ oz) 976
Corned beef, canned 75 g (2 ½ oz) 668
Ham, reduced sodium, cooked 75 g (2 ½ oz) 727
Poultry    
Turkey bacon 75 g (2 ½ oz) 1714
Turkey, smoked 75 g (2 ½ oz) 747
Chicken/turkey, rotisserie/ready to serve, barbequed 75 g (2 ½ oz) 253-628
Chicken/turkey, canned 75 g (2 ½ oz) 350-540
Chicken nuggets or burger, cooked 75 g (2 ½ oz) 334-418
Meat Products    
Salami or pepperoni, all varieties 75 g (2 ½ oz) 702-1418
Ham or chicken, canned 75 g (2 ½ oz) 774-1064
Luncheon/deli meat, all varieties 75 g (2 ½ oz)/ 3 slices 937-939
Wiener, frankfurter, all varieties, cooked 75 g (2 ½ oz) 528-971
Chorizo (beef, pork) 75 g (2 ½ oz) 542
Sausage, all varieties, cooked 75 g (2 ½ oz) 643-733
Luncheon/deli meat (pork, chicken), reduced sodium 75 g (2 ½ oz) 781
Salami or bologna, all varieties, reduced sodium 75 g (2 ½ oz) 446-702
Ham, honey, cooked 75 g (2 ½ oz) 675
Liverwurst 75 g (2 ½ oz) 525-645
Pate, canned 75 g (2 ½ oz) 290-605
Blood sausage/blood pudding, cooked 75 g (2 ½ oz) 510
Sausage, all varieties,  reduced sodium, cooked 75 g (2 ½ oz) 441
Wiener, frankfurter, all varieties, reduced sodium, cooked
 
75 g (2 ½ oz) 233
Fish and Seafood    
Mackerel or cod, salted 75 g (2 ½ oz) 1353-5292
Anchovies, canned 75 g (2 ½ oz) 2756
Fish, all varieties, smoked 75 g (2 ½ oz) 502-771
Herring, pickled or kippered 75 g (2 ½ oz) 652-688
Shellfish (crab, shrimp, calamari, oyster, lobster, mussels), canned or cooked 75 g (2 ½ oz) 124-652
Caviar (red, black) 15 ml (1 c. à thé) 243
Fish sticks, cooked 75 g (2 ½ oz) 299
Fish (sardines, salmon, tuna, mackerel), canned 75 g (2 ½ oz) 185-312
Meat Alternatives    
Meatless (bacon, bacon bits), cooked 75 g (2 ½ oz) 1099-1337
Baked beans, all varieties, canned 175 mL (3/4 cup) 644-935
Refried beans, canned 175 mL (3/4 cup) 690-770
Meatless (sausage, chicken, meatballs, fish sticks, wiener, luncheon slices), cooked 75 g (2 ½ oz) 353-666
Legumes (dried beans, pea, lentil), canned all varieties 175 mL (3/4 cup) 489-638
Vegetarian meatloaf or patty, cooked 75 g (2 ½ oz) 413
Pumpkin or squash seeds, salted, without shell 60 mL (1/4 cup) 412
Nuts (peanuts, almonds, cashews), salted, without shell 60 mL (1/4 cup) 152-282
Egg substitute 125 mL (1/2 cup) 264
Other    
Salt (table, Kosher, pickling, sea) 5 mL (1 tsp) 1720-2373
Salt, seasoned 5 mL (1 tsp) 1550
Yeast extract spread 2 Tbsp (30 g) 1088
Soy sauce 15 mL (1 Tbsp) 899-1244
Salt substitute, Cardia 5 mL (1 tsp) 1080
Salt substitute, Half salt 5 mL (1 tsp) 800
Sauce, teriyaki 15 mL (1 Tbsp) 700
Soy sauce, reduced sodium 15 mL (1 Tbsp) 656
Sauce (cheese, nacho cheese) 60 mL (1/4 cup) 499-900
Oyster sauce 15 mL (1 Tbsp) 499
Salsa, all varieties 60 mL (1/4 cup) 365
Sauce (steak, barbecue) 30 mL (2 Tbsp) 326-348
Ketchup, yellow mustard or relish 30 mL (2 Tbsp) 276-348
Sauce, teriyaki, reduced sodium 15 mL (1 Tbsp) 325
Capers, canned 15 mL (1 Tbsp) 205
Snacks    
Pretzels (soft, hard) 1 small or 50 g 388-620
Cheese puffs 50 g 430-470
Popcorn, flavoured or plain microwave packaged? 50 g 288-433
Popcorn, flavoured, reduced sodium 50 g 245
Corn nuts, all varieties 50 g 282-300
Chips (tortilla, vegetable, potato, soy), all varieties 50 g 233-499

Source:
Canadian Nutrient File 2016 .
http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php
[Accessed August 25, 2016].


Looking for a dietitian? Visit www.dietitians.ca/find
 
What’s the difference between a dietitian and a nutritionist? 


.