Sodium Facts

(All figures are for U.S.)

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SODIUM IN FOODS
(In Milligrams)

MEAT, POULTRY, FISH, AND SHELLFISH

Fresh meat (including lean cuts of beef, pork, lamb and veal) poultry, finfish,cooked, 3 oz. (less than 90)
Shellfish, 3 oz. (100-325)
Tuna, canned, 3 oz (300)
Sausage, 2 oz. (515)*
Bologna, 2 oz. (535)*
Frankfurter, 1-1/2 oz. (560)*
Boiled ham, 2 oz. (750)
Lean ham, 3 oz. (1,025)

EGGS

Egg white, 1 (55)
Whole egg, 1 (65)*
Egg substitute, 1/4 cup = 1 egg (80-120)

DAIRY PRODUCTS

Milk
Whole milk, 1 cup (120)
Skim or 1% milk, 1 cup (125)
Buttermilk (salt added), 1 cup (260)

Cheese
Natural Cheese* :

Swiss Cheese, 1 oz. (75)*
Cheddar cheese, 1 oz. (175)*
Blue Cheese, 1 oz. (395)*

Low fat cheese, 1 oz. (150)

Process cheese and cheese spreads, 1 oz. (340-450)*
Lower sodium and fat versions (read the label)
Cottage cheese (regular), 1/2 cup (455)*
Cottage cheese (low fat), 1/2 cup (460)

Yogurt
Yogurt, whole milk, plain, 8 oz. (105)*
Yogurt, fruited or flavored, low fat or nonfat, 8 oz. (120-150)
Yogurt, nonfat or low fat, plain, 8 oz. (160-175)

VEGETABLES

Fresh or frozen vegetables, or no salt added canned (cooked without salt), 1/2 cup (less than 70)

Vegetables, canned, no sauce, 1/2 cup (55-470)

Vegetables, canned or frozen with sauce, 1/2 cup (read the label)*

Tomato juice, canned, 3/4 cup (660)

BREADS, CEREALS, RICE, PASTA, DRY PEAS AND BEANS

Breads and Crackers
Bread, 1 slice (110-175)
English muffin, 1/2 (130)
Bagel, 1/2 (190)
Cracker, saltine type, 5 squares (195)
Baking powder biscuit, 1 (305)*

Cereals (Ready-to-eat)
Shredded wheat, 3/4 cup (less than 5)
Puffed wheat and rice cereals, 1-1/2 to 1-2/3 cup (less than 5)
Granola-type cereals, 1/2 cup (5-25)
Ring and nugget cereals, 1 cup (170-310)
Flaked cereals, 2/3 to 1 cup (170-360)

Cereals (Cooked)
Cooked cereal (unsalted) 1/2 cup (less than 5)
Instant cooked cereal, 1 packet=3/4 cup (180)

Pasta and rice
Cooked rice and pasta (unsalted) 1/2 cup (less than 10)
Flavored rice mix, cooked, 1/2 cup (250-390)*

Peas and beans
Peanut butter (unsalted) 2 tbsp. (less than 5)
Peanut butter, 2 tbsp. (150)
Dry beans, home cooked(unsalted),or no salt added canned, 1/2 cup (less than 5)
Dry beans, plain, canned, 1/2 cup (350-590)
Dry beans, canned with added fat or meat, 1/2 cup (425-630)*

FRUITS

Fruits (fresh, frozen, canned), 1/2 cup (less than 10)

FATS AND OILS

Oil, 1 tbsp. (0)
Butter (unsalted), 1 tsp. (1)*
Butter (salted),1 tsp (25)*
Margarine (unsalted), 1 tsp. (less than 5)
Margarine (salted), 1 tsp. (50)
Imitation mayonnaise, 1 tbsp. (75)
Mayonnaise, 1 tbsp. (80)*
Prepared salad dressings, low calorie, 2 tbsp. (50-310)
Prepared salad dressings, 2 tbsp. (210-440)*

SNACKS

Popcorn, chips, and nuts
Unsalted nuts, 1/4 cup (less than 5)
Salted nuts, 1/4 cup (185)
Unsalted potato chips and corn chips, 1 cup (less than 5)*
Salted potato chips and corn chips, 1 cup (170-285)*
Unsalted popcorn, 2 1/2 cups (less than 10)
Salted popcorn, 2 1/2 cups (330)

Candy
Jelly beans, 10 large (5)
Milk chocolate bar, 1 oz. Bar (25)*

Frozen desserts
Ice cream, 1/2 cup (35-50)*
Frozen yogurt, low fat or nonfat, 1/2 cup (40-55)
Ice milk, 1/2 cup (55-60)

CONDIMENTS

Mustard, chili sauce, hot sauce, 1 tsp. (35-65)
Catsup, steak sauce, 1 tbsp. (100-230)
Salsa, tartar sauce, 2 tbsp. (85-205)
Salt, 1/6 tsp. (390)
Pickles, 5 slices (280-460)
Soy sauce, lower sodium, 1 tbsp. (600)
Soy sauce, 1 tbsp. (1030)

CONVENIENCE FOODS

Canned and dehydrated soups, 1 cup (600-1,300)**
Lower sodium versions (read the label)**
Canned and frozen main dishes, 8 oz. (500-1,570)***
Lower sodium versions (read the label)***