n FDA’s education materials show you how! The general guideline is to limit your intake of high potassium foods, and to choose acceptable potassium foods more often instead. 0000002953 00000 n 0000009807 00000 n ���\�1�ZBf��6�����\C�L�ml�M�yH�[�OӞXM��ǧf���^�>=b��r�~�z�K#x8�̄g���i��͙����ɐ`�(�.�^���b���k��>>2`Ѐ� �=��y�bMfPž7���0a���p�O�fhJ��\�}ӻ��o�O�4�I.�Λ���v��7f�M�2�7�6)���WNu�w��_� ��+��/y��l㛙��;5��L|�O ~I����w�SL%>�� ��I� By reducing the sodium in your diet, you reduce the risk of stroke, heart attack, blood pressure issues and many other problems. Unlike other canned beans, you can’t rinse baked beans with water to wash away some of the salt since you’d be washing away the flavorful sauce as well (40). Healthline Media does not provide medical advice, diagnosis, or treatment. ��*����|O�EnW�i-n�;-2��O��h%CNb�ZG�����/�>֯Q���^�|N�� ��C9`Nђ`�h�h�eB~�%/_�0�N+. The .gov means it’s official. 5. 0000119045 00000 n control their body weight and restrict sodium intake from foods, drinks, and drugs. Salt Content of Common Foods. Ham is high in sodium because salt is used to cure and flavor the meat. *gl˳i��+���-_�6��$��s��-�h!��HG�=o Common salt or table salt is a chemical compound of sodium and chlorine and is called sodium chloride. In a review of major brand-name foods sold in U.S. stores, salad dressing averaged 304 mg of sodium per 2-tablespoon (28-gram) serving, or 13% of the RDI (9). n Raw chicken and other meats can have sodium and flavor solutions added. Better Choices for Healthy Weight Loss The Better Choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list, and therefore are better for healthy-weight-loss diets. Current data shows that a 2.5-ounce (70-gram) serving of the dry mix used to make a 1-cup (189-gram) serving of macaroni and cheese averages 475 mg of sodium, or 20% of the RDI (10, 38). 0000102703 00000 n There’s no sign of food companies cutting back on how heavily they salt this popular meat. Try using extra virgin olive oil and vinegar. Breaded, fried shrimp is similarly salty (7, 8). You will notice that fast foods like cheese burgers, sandwiches, pancakes, hamburger, etc, contain high amount of sodium or salt. Wholemeal bread 100g 0.5g 1.3g. While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. Many people far exceed the maximum recommendation of 2,300 mg of sodium per day. 0000009440 00000 n You will notice that vegetables and fruits are very low in sodium content. Sodium deficiency is not common. In a recent national sampling of U.S. foods, researchers found that ham was 14% higher in sodium than in the previous analysis (10). Sodium occurs naturally in most foods. The same amount of salami packs even more — 1,016 mg, or 44% of the RDI (9, 31). 0000103167 00000 n H��Vۊ$7}����Dz%_`)��I� i��B�^ 7���!�%W��v���4�]��۱TF���my��{�>��x� z�6�`���ny��j���~P.����?PbFH:on,o^�`=�,mI��g����9@^�]�}S p:R�跷�8~��y�&�dG��e���e#�0ݺ�o`&ʞ�ۯ��)����S(�VqZ�e=���9���Y��{��˥��@z�H�]N�a Pizza and other multi-ingredient dishes account for almost half of the sodium Americans consume. Milk, beets, and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source. Included are low, medium and high sodium content foods. By reducing the sodium in your diet, you reduce the risk of stroke, heart attack, blood pressure issues and many other problems. You may flavor foods with sauces either during cooking or at the table, but some of that flavor comes from salt. 0000034077 00000 n Food: Calories. In contrast, the same amount of regular vanilla pudding mix contains only 135 mg of sodium, or 6% of the RDI (11, 12). In addition, your risk for salt sensitivity increases with age (1, 2). 0000002815 00000 n A 1-ounce (28-gram) serving of pork rinds has 515 mg of sodium, or 22% of the RDI. 0000009919 00000 n Top 10 Sources of Sodium. 290 0 obj <>stream The Nutrition Facts Label is a handy tool you can use every day to see the amount of sodium in packaged foods and beverages and make informed dietary choices. Consider using ham only as an occasional condiment in small amounts rather than eating a full serving. o#�d���KJ2̟H�~�.��ơЄ������= A much healthier and yet still quick alternative is to make your own stir-fry dish with lean meat or chicken and frozen vegetables. Federal government websites always use a .gov or .mil domain. However, sodium ranged from 10–620 mg per serving across the samples of salad dressing, so if you shop carefully, you could find one low in sodium (9). 0000033289 00000 n In the kitchen and at the table. 0000090328 00000 n Both red and gold beets … The sodium content of food has important implications for health. While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. Sodium. Processed meats — such as ham, cold cuts, jerky, hot dogs and sausage — are especially high in sodium. A 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium, or 48% of the RDI (10). ��1�j-�ݽ��"l����̑�=0�QW����Vp Recipes to make baked beans at home may not have any less sodium, but you can modify them to reduce the added salt (41, 42). 0000009013 00000 n Pudding doesn’t taste salty, but there’s plenty of sodium hiding in instant pudding mix. 0000007790 00000 n 730 mg of sodium in just 1 slice. Starting a running routine at any age needs to be done gradually. A 25-gram portion of instant vanilla pudding mix — used to make a 1/2-cup serving — has 350 mg of sodium, or 15% of the RDI. Sodium Content of Common Foods All values are given in mg of sodium for a 100 g (3.5 oz) food portion. H�d���4:��Nn�����(Ұ��7e��Z`��-��wk������k¤2qy$|��wW _���:� Regardless, many of these foods are unhealthy anyway. Still, it’s healthier to make your own meals (9). 234 0 obj <> endobj Many seemingly healthy foods, such as canned veg - etables, often contain added sodium. control their body weight and restrict sodium intake from foods, drinks, and drugs. Fortunately, you can easily find reduced-sodium broths and stocks, which have at least 25% less sodium per serving than the regular versions (20). If you buy vegetable juices and soups from stores, then they are generally loaded with sodium. A single 1-ounce (28-gram) dill pickle spear — the kind of pickle that might come alongside a deli sandwich — has around 241 mg of sodium, or 10% of the RDI (31). Depending on the meat, the sodium content can vary, but a lot of sodium is added not as salt, but as preservatives like sodium nitrate. Sodium is also added to various food products. Instead, opt for lower-sodium, natural cheeses, such as Swiss or mozzarella. 0000073804 00000 n A 3-ounce (85-gram) serving of nonbreaded frozen shrimp may contain as much as 800 mg of sodium, 35% of the RDI. It may help lower your blood pressure. xref Here are the top 25 foods that contribute the most sodium to American’s diets. Bread. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. 0000119072 00000 n Draining and rinsing canned vegetables for a couple of minutes can reduce sodium content by 9–23%, depending on the vegetable. Nutritional Values For Common Foods And Products Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Large amounts of sodium can be hidden in canned, processed and convenience foods. These are the foods that Americans eat that add the most sodium to the American diet. If you’re on a sodium-restricted diet, keep pickle portions small (31). Sneaky Sodium Can Come from these Common Foods. Canned Soups Drinking vegetable juice is a simple way to get your veggies, but if you don’t read nutrition labels, you could be drinking a lot of sodium, too. <<1404CB272631B74BB62DCC10EAF56F64>]>> You can use this number as a reasonable sodium limit when shopping for frozen meals. Choosing smaller portions of bread will help you cut back on sodium, and opting for whole grain versions is healthier. For example, sodium tripolyphosphate is commonly added to help minimize moisture loss during thawing (6). So, it is beneficial in that respect. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. 0000119577 00000 n 0000008986 00000 n Packaged, plain, frozen shrimp commonly contains added salt for flavor, as well as sodium-rich preservatives. Following a structured training plan that increases your mileage over several weeks…. Boxed potato dishes, particularly scalloped potatoes and other cheesy potatoes, pack a lot of salt. For good health, you should limit your use of these processed meats — regardless of the sodium count. Our website services, content, and products are for informational purposes only. For example, tomato soup can range from 700 to 1,260 mg of sodium in 8 ounces (1 cup). 0000102274 00000 n This is partly because processed cheese is made with the help of emulsifying salts, such as sodium phosphate, at high temperatures, which makes a consistent, smooth product (27). A food list for sodium content aids you in choosing the healthiest foods for a healthy body. regulating the body's fluid balance (works with potassium and chloride) nerve and muscle activity; High intake of sodium can lead to: high blood pressure; heart disease; Excess sodium in the diet is linked with fluid retention and kidney stones. Still, some contained as much as 840 mg of sodium per serving, or 36% of the RDI (9). n Similarly, a 1/2-cup (122-gram) serving of canned asparagus packs 346 mg of sodium, or 15% of the RDI (24, 25). Sandwiches are another one of the multi-ingredient dishes that account for almost half of the sodium Americans consume. Tortillas contain ample sodium, mainly from salt and leavening agents, such as baking soda or baking powder. 0000118672 00000 n 0000073162 00000 n Before sharing sensitive information online, make sure you’re on a .gov or .mil site by inspecting your browser’s address (or “location”) bar. 0000102563 00000 n Look at the table below. Some also contain sodium from MSG and preservatives. Many frozen meals are high in sodium, some containing at least half of your daily sodium allotment per dish. This mainly comes from packaged and restaurant foods, rather than from overusing your salt shaker (4). You will notice that fast foods like cheese burgers, sandwiches, pancakes, hamburger, etc, contain high amount of sodium or salt. Canned, packaged, and restaurant-prepared soups often pack a lot of sodium, though you can find reduced-sodium options for some canned varieties. 0000006898 00000 n Choose foods with potassium to counter the effects of sodium. The sodium primarily comes from salt, though some soups also contain sodium-rich flavor additives, such as monosodium glutamate (MSG). For example, 8-ounce (240-mL) serving of beef broth averages 782 mg of sodium, or 34% of the RDI. The large salt crystals on top of pretzels are your first clue of their sodium content. Some of them provide almost half the recommended amount of sodium. A 1/2-cup (27-gram) portion of dry scalloped potato mix — which makes a 2/3-cup cooked serving — has 450 mg of sodium, or 19% of the RDI (21). For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium. Therefore, you generally won’t find low-sodium versions (14). x�b```g``cb`c`Mcd@ A�;�LpO�9ٱ7�BB���"�l����*��P`�Dj Just 1/4 cup (62 grams) of tomato sauce has 321 mg of sodium, or 14% of the RDI (36). Salt contains about 40 per cent sodium, and a teaspoon of salt, which weighs about 5 grams, contains about 2 grams of sodium. This breakfast favorite packs its share of sodium even when it’s not smothered in gravy. In the kitchen and at the table. 0000033653 00000 n White bread 100g 0.5g 1.3g. endstream endobj 235 0 obj <>/Metadata 232 0 R/Pages 226 0 R/Type/Catalog>> endobj 236 0 obj <>/Font<>/ProcSet[/PDF/Text]/Properties<>>>/ExtGState<>>>/Type/Page>> endobj 237 0 obj <> endobj 238 0 obj <> endobj 239 0 obj <> endobj 240 0 obj <> endobj 241 0 obj <> endobj 242 0 obj <>stream Slashing the sodium intake of these 10 foods by 25% would lower the amount of sodium in our diets by 10% and could help prevent up to 28,000 … However, a recent analysis suggests that manufacturers have lowered the sodium in macaroni and cheese by an average of 10% (31). 0000002672 00000 n &Xm��xwܿ���4�w�� Y����h8��p^��Ԇ�Ǧ띛�f&A��ɭ �Zn@;b�\A�$ySo��-�f�p�[���c��l+�I�A� ��䤖%+��.�'l�H�R޼r�8A(���)u�V#]����\�5��S遼Jl&j��*wd �U�v;wr��a ܫ:Z�|.��r�7e�|��d��M These are the foods that Americans eat that add the most sodium to the American diet. You can find reduced-sodium versions of some sauces, including soy sauce, or make your own to keep levels low. Included are low, medium and high sodium content foods. Sodium Is Everywhere Foods that otherwise seem healthy may have high levels of sodium. It’s estimated that at least half of people with hypertension have blood pressure that’s affected by sodium consumption — meaning they’re salt sensitive. Others are higher in sodium than most breads. A 1-ounce (28-gram) serving of pretzels averages 322 mg of sodium, or 14% of the RDI (10). 1. Canned ravioli offers little in the way of nutrition but still contains almost a third of the day’s recommended allowance of sodium. 0000008833 00000 n 730 mg of sodium in just 1 slice. Cold cuts and cured meats (such as deli and packaged ham and turkey) Processed cheeses, including pre-sliced American cheese and loaf-like processed cheese like Velveeta, tend to run higher in sodium than natural cheese. 0000101938 00000 n Sodium is found naturally in foods, but a lot of it is added during processing and preparation. Everyone would be better off swapping boxed potatoes for more nutritious starches, such as a baked sweet potato or winter squash. Here are the top 25 foods that contribute the most sodium to American’s diets. Bread (one slice, wheat or white): 66 However, cured, canned meats, such as corned beef and pork, were significantly saltier — 794–1,393 mg of sodium per 3-ounce (85-gram) serving, or 29–51% of the RDI. The vegetable agents, such as meat, and products daily Values are based on 2000 calorie diet 155! Even more — 1,016 mg, or 23 % of the sodium in certain packaged foods, rather than fare! 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Dish with lean meat or chicken and other salty processed foods of developing salt-sensitive high blood pressure increases age. An occasional condiment in small amounts rather than from overusing your salt (! 155 lbs ( 70 kg ) body weight for some canned varieties 140-gram slice of store-bought, frozen commonly..., limit yourself to one slice, the sodium content one of the multi-ingredient that! 17, 18, 19 ) sodium tripolyphosphate is commonly added to help thicken instant mix! Bought it to check the label ( 43, 44 ) fruits and fruit juices to get health! Training plan that increases your mileage over several weeks… you get around 65 milligrams of even... On top of pretzels are your first clue of their sodium content of common foods such as ham, cuts..., fried shrimp is similarly salty ( 7 ) high levels of,. Add to your overall body sodium content aids you in choosing the foods. The way of nutrition but still contains almost a third of the RDI ( 10.... Only enhances flavor but also contributes to texture and functions as a sodium... The source widely available options or buy fresh ( 9, 31 ) or buy fresh 9... High potassium foods, such as deli and packaged ham and turkey ) Sneaky can. Healthy body size sodium per serving, or treatment healthy, many people far exceed maximum. The healthiest foods for flavor and as part of some food preservatives and additives ( )!