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Sodium sources (infographic)

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

Click on the interactive infographic below to learn more about the top 10 sources of sodium.

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 sodium. *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

Original Source: https://pennstatehershey.netreturns.biz/HealthInfo/Story.aspx?StoryId=82b6a35c-9f7b-4d8a-bc19-55282df9449d#.XFnio6pKi72

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