Where is Sodium Found,Sodium Content of Foods

What is sodium used for?

Look at the table below. You will notice that fast foods contain high amount of sodium and salt, while vegetables and fruits are very low in salt content.

Sodium Content of Common Foods
Food	Weight (g)	Portion	Sodium (mg)
Sodium Content of Eggs
Egg, hard-boiled	50	1 large	62
Egg, fresh	44	1 medium	55
Egg, fresh		1 small	47
Egg, fresh	50	1 large	63
Egg, white		1 large	55
Egg, yolk		1 large	12
Egg substitute, liquid	62.75	1/4 cup	111
Sodium Content of Butter, Cheese & Cream
Butter with salt	14.2	1 Tbsp	117
Butter without salt	14.2	1 Tbsp	2
Peanut butter, chunk with salt	16	1 Tbsp	78
Peanut butter, smooth with salt	16	1 Tbsp	75
Margarine with salt added	14.1	1 Tbsp	133
Cheddar Cheese	28.35	1 oz	176
Cheddar Cheese, low fat	28.35	1 oz	174
Cottage Cheese,1% milk fat	226	1 cup	918
Feta Cheese	28.35	1 oz	316
Mozzarella Cheese	28.35	1 oz	150
Parmesan Cheese	5	1 Tbsp	93
Ricotta Cheese	246	1 cup	308
Swiss Cheese	28.35	1 oz	74
Cream	14.5	1 Tbsp	43
Sour Cream	12	1 Tbsp	6
Whipped Cream	3	1 Tbsp	4
Sodium Connent in Fish and Shellfish & Seafood
Catfish, raw	85	3 oz	51
Clam, raw	85	3 oz	48
Cod, Atlantic, canned	85	3 oz	185
Crab, Alaska king	85	3 oz	715
Lobster, northern, cooked	85	3 oz	323
Lobster, raw, uncooked	85	3 oz	179
Haddock, cooked	85	3 oz	74
Oyster, eastern, raw	84	6 medium	177
Salmon, canned	85	3 oz	471
Salmon, sockeye, cooked	85	3 oz	56
Sardine, Atlantic, canned in oil	85.05	3 oz	430
Shrimp, canned	85.05	3 oz	144
Swordfish, raw	85	3 oz	46
Trout, brook, raw	85	3 oz	40
Trout, rainbow, raw	85	3 oz	69
Tuna, albacore, raw	85	3 oz	34
Tuna, white, canned in water	85	3 oz	320
Tuna, yellowfin, raw		3 oz	31
Meat & Poultry
Beef stew, canned	232	1 cup	947
Beef, cured, dried beef	28.35	1 oz	984
Beef, ground, extra lean,broiled	85	3 oz	60
Bologna, beef and pork	56.7	2 slices	578
Chicken pot pie, frozen	217	1 small pie	857
Chicken breast, meat only, roasted	86	1/2 breast	64
Chicken drumstick, meat only, roasted	44	1 drumstick	42
Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter	49	1 wing	157
Frankfurter, beef	45	1 frank	462
Frankfurter, chicken	45	1 frank	617
Ham, sliced, extra lean	56.7	2 slices	810
Lamb, loin, separable lean only, cooked, broiled	85	3 oz	71
Pasta with meatballs in tomato sauce	252	1 cup	1,053
Pork sausage, fresh, cooked	26	2 links	336
Pork sausage, fresh, cooked	27	1 patty	349
Pork, fresh, leg (ham), whole, separable lean only, roasted	85	3 oz	54
Pork, fresh, loin, center loin (chops), cooked, broiled	85	3 oz	51
Salami, cooked, beef and pork	56.7	2 slices	604
Sandwiches, cheeseburger, large, single meat patty, with bacon and condiments	195	1 sandwich	1,043
Cheeseburger, regular, single meat patty, plain	102	1 sandwich	500
Hamburger, single meat patty vegetables	218	1 sandwich	824
Turkey, roasted	84	3 oz	66
Sodium Content of Fast foods, Sandwich, Burgers, Pizza
Burrito with beans and meat	115.5	1 burrito	668
Cheeseburger, single meat patty	102	1 sandwich	500
Cheeseburger, large, single patty, with vegetables	219	1 sandwich	1,108
Cheeseburger, single meat patty with bacon	195	1sandwich	1,043
Cheeseburger, regular, double patty, plain	155	1 sandwich	636
Hamburger, large, single meat patty	218	1 sandwich	824
Submarine sandwich with roast beef	216	1 sandwich, 6” roll	845
Fish sandwich, with sauce and cheese	183	1 sandwich	939
Roast beef sandwich, plain	139	1 sandwich	792
Chicken fillet sandwich, plain	182	1 sandwich	957
Chicken, breaded and fried, boneless pieces	106	6 pieces	513
Croissant, with egg, cheese, bacon	129	1 croissant	889
English muffin, with egg, cheese, bacon	137	1 muffin	729
Hot dog	98	1 sandwich	670
Nachos with cheese	113	6-8 nachos	816
Pancake with butter and syrup	232	2 pancakes	1,104
Pizza with cheese, meat and vegetables	79	1 slice	382
French fries	85	1 small	168
French fries	169	1 large	335
Taco salad	198	1-1/2 cups	762
Breads & Cereals
Bagels, plain	71	3-1/2” bagel	379
Bread, whole-wheat	28	1 slice	148
Bread, whole-gran, 7 grains	26	1 slice	127
Bread, oatmeal	27	1 slice	162
Bread, rye	32	1 slice	211
Bread, rye, toasted	24	1 slice	174
Cereals Cheerios	30	1 cup	284
Corn flakes Kelloggs	28	1 cup	298
Kellogg's Special K cereal	31	1 cup	250
Kellogg's Nutri-grain cereal bar	37	1 bar	110
Wheat germ, toasted	7.1	1 Tbsp	0
Wheat crackers	8	4 crackers	64
Whole-wheat crackers	16	4 crackers	105
Croissants, butter	57	1 croissant	424
English muffins, toasted	52	1 muffin	262
Muffins, oat bran	57	1 muffin	224
Pasta & Noodles
Noodles, chow mien	45	1 cup	198
Noodles, egg, cooked	160	1 cup	11
Spaghetti, cooked, without added salt	140	1 cup	1
Spaghetti, whole-wheat, cooked	140	1 cup	4
Pasta with meatballs in tomato sauce	252	1 cup	1,053
Rice, brown, cooked	195	1 cup	10
Rice, white, long-grain, raw	185	1 cup	9
Snacks
Corn chips, barbecue-flavor	28.35	1 oz	216
Potato chips, barbecue-flavor	28.35	1 oz	213
Potato chips, plain, salted	28.35	1 oz	168
Potato chips, plain, unsalted	28.35	1 oz	2
Pretzels, hard, plain, salted	60	10 pretzels	1,029
Tortilla chips	28.35	1 oz	150
Tortillas, ready-to-bake, corn	26	1 tortilla	42
Tortillas, ready-to-bake, flour	32	1 tortilla	153
Taco shells, baked	13.3	1 medium	49
Legumes & Lentils
Beans, baked, canned	254	1 cup	1,008
Beans, baked, canned, with pork and tomato sauce	253	1 cup	1,113
Kidney beans, canned	256	1 cup	873
Navy beans, boiled, without salt	182	1 cup	2
Chickpeas (Chole, Garbanzo beans, Bengal gram), canned	240	1 cup	718
Chickpeas cooked, without salt	164	1 cup	11
Lentils, cooked, without salt	198	1 cup	4
Sodium in Nuts and Seeds
Almonds	28.35	1 oz	0
Cashew nuts, roasted and salted	28.35	1 oz	181
Mixed nuts, roasted andsalted	28.35	1 oz	190
Peanuts, roasted and salted	28.35	1 oz	230
Pecans	28.35	1 oz	0
Walnuts	28.35	1 oz	1
Pumpkin and squash seeds, roasted and salted	28.35	1 oz (142 seeds)	163
Sunflower seeds, roasted and salted	32	1/4 cup	250
Soups & Sauces
Barbecue sauce	15.75	1 Tbsp	128
Cheese sauce,	63	1/4 cup	522
Pasta sauce	250	1 cup	1,030
Salsa sauce	16	1 Tbsp	69
Tomato sauce	245	1 cup	1,482
Soy sauce	16	1 Tbsp	914
Tomato paste, without salt added	262	1 cup	231
Cream of mushroom soup, canned	248	1 cup	918
Onion soup, dehydrated	39	1 packet	3,493
Tomato soup, canned	244	1 cup	695
Vegetable soup, canned	241	1 cup	822
Gravy, beef, canned	58.25	1/4 cup	326
Gravy, turkey, canned	59.6	1/4 cup	344
Cake, prepared by dry mix,	50	1 piece	255
Cake, pound, fat-free	28	1 slice	95
Danish pastry, cheese	71	1 Danish	320
Puddings, vanilla	113	4 oz	153
Doughnuts, plain	47	1 medium	257
Pie, apple	155	1 piece	327
Pie, blueberry	147	1 piece	272
Pie, cherry	180	1 piece	344
Pie, pumpkin	155	1 piece	349
Sugars, granulated	4.2	1 tspn	0
Sodium Content of Vegetables
Asparagus, boiled	60	4 spears	7
Beans,boiled	125	1 cup	4
Beet greens, boiled	144	1 cup	347
Beets, boiled	170	1 cup	131
Broccoli, raw	88	1 cup	24
Brussels sprouts, frozen, boiled	155	1 cup	36
Cabbage, raw	70	1 cup	13
Carrots, raw	110	1 cup	39
Cauliflower, raw	100	1 cup	30
Celery, raw	120	1 cup	104
Sweet Corn, boiled	77	1 ear	13
Cucumber, raw	104	1 cup	2
Eggplant, boiled	99	1 cup	3
Lettuce, iceberg, raw	55	1 cup	5
Lettuce, raw	56	1 cup	5
Lima beans, canned	241	1 cup	810
Mushrooms, raw	70	1 cup	3
Onions, raw	160	1 cup	5
Onions, spring, raw	15	1 whole	2
Peas, green, canned	170	1 cup	428
Peas, green, frozen, boiled	160	1 cup	139
Peppers, green, raw	149	1 cup	3
Potatoes, baked	156	1 potato	8
Potatoes, boiled	156	1 cup	8
French fries, frozen, without salt	50	10 strips	15
Radishes, raw	4.5	1 radish	1
Spinach, canned	214	1 cup	58
Spinach, raw	30	1 cup	24
Squash, summer, raw	113	1 cup	2
Squash, winter, baked	205	1 cup	2
Sweet potato, cooked	105	1 piece	74
Tomatoes, red	180	1 cup	16
Tomatoes, sun-dried	2	1 piece	42
Turnip greens, boiled, without salt	144	1 cup	42
Turnips, boiled, without salt	156	1 cup	78
Vegetables, mixed, canned	163	1 cup	243
Sauerkraut, canned	236	1 cup	1,560
Sodium Content in Fruits
Apples	138	1 apples	0
Avocado, California	28.35	1 oz	3
Banana	118	1	1 banana
Blueberries, fresh	145	1 cup	9
Blueberries, frozen, sweetened	230	1 cup	2
Cherries in syrup	68	10 cherries	0
Cranberries		1cup	1
Figs		1 medium	1
Gooseberry		1	1
Grapefruit	123	half	0
Grapes, red or green, seedless	50	10 grapes	3
Kiwi fruit		1 medium	4
Cantaloupe melon	69	1/8 melon	6
Guavas, fresh		1	2
Honeydew melon	170	1 cup	17
Kiwi fruit		1	3
Lemon		1	1
Lemon, fresh		1	1
Lime, fresh		1	1
Litchi, fresh		1	1
Nectarines	136	1 nectarine	0
Olives, canned	22	5 large	192
Oranges	131	1 orange	0
Passion fruit		1	5
Papayas	140	1 cup	4
Peaches, fresh	98	1 peach	0
Peaches, canned	248	1 cup	10
Pears	166	1 pear	0
Pineapple, canned	249	1 cup	2
Pineapple	155	1 cup	2
Plums	66	1 plum	0
Pomegranates, fresh		1 medium	5
Quince, fresh		1 medium	4
Prunes, dried	42	5 prunes	2
Pumpkin, boiled without salt	245	1 cup	2
Raisins	145	1 cup	17
Raspberries, fresh	123	1 cup	0
Raspberries, frozen, sweetened	250	1 cup	3
Strawberries, fresh	166	1 cup	2
Strawberries, frozen, sweetened	255	1 cup	8
Tomatoes, fresh		1	4
Watermelon	152	1 cup	3
Sodium in Juice & Beverages
Beer, regular	355	12 fl oz	18
Wine, red	103	3.5 fl oz	5
Club soda	355	12 fl oz	75
Apple juice, unsweetened	248	1 cup	7
Grapefruit juice, canned, sweetened	250	1 cup	5
Grapefruit juice	247	1 cup	2
Lemon juice, fresh	47	1 lemon	0
Lemon juice, bottled	15.2	1 Tbsp	3
Orange juice	248	1 cup	2
Tomato juice, canned with salt added	243	1 cup	877
Vegetable juice cocktail, canned	242	1 cup	653
Sodium Contnet of Milk & Ice Cream
Condensed milk, sweetened	306	1 cup	389
Evaporated milk, non-fat	256	1 cup	294
Chocolate milk, low-fat	250	1 cup	153
Milk shake, vanilla	313	11 fl oz	297
Soy milk	245	1 cup	29
Ice cream, vanilla	66	1/2 cup	53
Sodium Content in Oils & Fats
Canola oil	14	1 Tbsp	0
Corn oil	13.6	1 Tbsp	0
Olive oil	13.5	1 Tbsp	0
Soybean oil	13.6	1 Tbsp	0
Sunflower oil	13.6	1 Tbsp	0
Salt in Miscellaneous Food items
Yeast, baker’s, dry	7	1 pkg	4
Mustard, prepared, yellow	5	1 tspn or 1 packet	56
Pickles, cucumber, dill	65	1 pickle	833
Salt, table	6	1 tspn	2,325
Baking powder, sodium aluminum sulfate	4.6	1 tspn	488
Baking powder, straight phosphate	4.6	1 tspn	363
Baking soda	4.6	1 tspn	1,259
Cider vinegar	15	1 Tbsp	0
Popcorn, air-popped	8	1 cup	0
Popcorn, oil-popped	11	1 cup	97
Tofu, firm, prepared with calcium sulfate and magnesium chloride	81	1/4 block	6
Tofu, soft, prepared with calcium sulfate and magnesium chloride	120	1 piece	10
Water, tap	237	8 fl oz	7
Wheat flour, self-raising	125	1 cup	1,588

Sodium and Salt Content of Common Foods

Salt Content of Common Food Items

What is sodium used for?

Also Read The Following Nutrition Topics

Nutrition in Indian Food

Nutrition Values of Fast Foods

Find the amount of sodium and salt in foods you eat.