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reviewed 7/26/2018

Sodium sources

Foods don't have to taste salty to be high in sodium.

Top 10 sources of sodium:

  • Breads and rolls.
  • Pizza.
  • Sandwiches.
  • Cold cuts and cured meats.
  • Soups.
  • Burritos and tacos.
  • Snacks.
  • Chicken.
  • Cheese.
  • Eggs and omelets.

Most Americans should get no more than 2,300 mg of sodium a day, but actually get 3,400 mg of sodium a day.

Learn more about sodium in different foods:

Water. 8 oz. of water has 7 mg of sodium.

Cheese. 1 oz. of Swiss cheese has 53 mg of sodium.

Chicken. ½ breast of chicken (roasted, no skin) has 64 mg of sodium.

Snacks. 4 saltine crackers have 112 mg of sodium.

Bread and rolls. 1 slice of whole-wheat bread (store-bought) has 146 mg of sodium.

Snacks. 1 oz. of barbecue chips has 155 mg of sodium.

Cheese. 1 oz. of cheddar cheese has 185 mg of sodium.

Burritos and tacos with cheese. 1 taco (hard shell with beef, cheese and lettuce) has 274 mg of sodium.

Breads and rolls. 1 hard roll (such as Kaiser) has 310 mg of sodium.

Pizza. 1 serving of cheese pizza (frozen) has 362 mg of sodium.

Breads and rolls. 1 four-inch bagel (commercially prepared) has 443 mg of sodium.

Green peas (canned). 1 cup of green peas has 478 mg of sodium.

Cold cuts and cured meats. 2 slices of beef bologna has 608 mg of sodium.

Creamed corn (canned). 1 cup of creamed corn has 668 mg of sodium.

Cheese. 1 cup of cottage cheese (low-fat, 2%) has 696 mg of sodium.

Chicken. 5 oz. of chicken (canned, with broth) has 714 mg of sodium.

Cold cuts and cured meats. 3 oz. of corned beef (canned) has 763 mg of sodium.

Soups. 1 cup of onion soup (dry mix, made with water) has 796 mg of sodium.

Soups, chicken. 1 cup of chicken noodle soup (canned, made with water) has 831 mg of sodium.

Refried beans (canned). 1 cup of refried beans has 881 mg of sodium.

Breads and rolls, sandwiches, cheese. 1 cheeseburger (loaded, fast food) has 897 mg of sodium.

Soups. 1 cup of miso soup has 998 mg of sodium.

Burritos and tacos, cheese. 1 burrito (bean and cheese) has 1,042 mg of sodium.

Breads and rolls, sandwiches, cold cuts and cured meats, cheese. 1 six-inch sub sandwich (with cold cuts, fast food) has 1,127 mg of sodium.

Baking soda. 1 tsp. of baking soda has 1,259 mg of sodium.

Breads and rolls, sandwiches, chicken. 1 chicken sandwich (with pickles, fast food) has 1,408 mg of sodium.

Table salt*. 1 tsp. of table salt contains 2,325 mg of salt. *Sodium is an element found in salt. These two words don't refer to the same thing.

Sources: American Heart Association; Centers for Disease Control and Prevention; U.S. Department of Agriculture

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