A detailed list of salt or sodium content of common vegetables, fruits and fruit juices is given in the following table. You will notice that vegetables and fruits are very low in sodium content. If you buy vegetable juices and soups from stores, then they are generally loaded with sodium.
Sodium Content of Vegetables
| Food | Weight (g) | Portion | Sodium (mg) |
| 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 |