Food Sources of Sodium

We need small amounts of sodium, but eating too much can increase the risk of high blood pressure and heart disease. Most adults only need 1500 mg of sodium per day. Many Canadians eat much more than this. To decrease the risk of chronic disease, limit your intake to below 2300 mg per day.

Knowing how much sodium there is in food can help you make more healthy food choices. The table below lists foods and their sodium content. The sodium content of foods can also be found on food labels. Use this information to make lower sodium choices.
 

Food Serving Size Sodium (mg)
Vegetables and fruit
Tomato sauce, canned 125mL (½ cup)  614
Sauerkraut, canned 125mL (½ cup)  496
Pizza sauce, ready to serve, canned 125mL (½ cup)  463
Pickles (sour) 1 small 447
Pepper, jalapeno, canned 1 pepper 368
Tomato juice, canned 125mL (½ cup)  325
Pickles (dill) 1 small 299
Olives, canned 4 olives 248
Tomatoes, canned 125mL (½ cup)  236
Potatoes, instant, mashed 125mL (½ cup)  191
Vegetables, mixed, canned 125mL (½ cup)  184
Tomato and vegetable juice, low sodium 125mL (½ cup)  89
Tomatoes, sundried 125mL (½ cup)  70
Tomato paste, no salt added 60mL (2 Tbsp) 41
Vegetables, any variety, no sodium added, canned 125mL (½ cup)  25
Tomato juice, no salt added 125mL (½ cup)  13
Pepper, jalapeno, raw 1 medium 0
Fresh and most frozen vegetables contain very little sodium. All fruit including fresh, frozen, dried and canned is low in sodium.
Grains
Bread stuffing, dry mix, prepared 125mL (½ cup)  506
Macaroni and cheese, box mix, prepared 125ml (½ cup)  459
Hot cereal, instant 175mL (¾ cup)  370-225
Rice mix, seasoned, prepared 125mL (½ cup)  365
Bagel ½ bagel   288
Crackers, saltine 10 saltines 282
Pancake mix 1 small pancake 239
Bread roll 1 roll 224
Muffin, commercial 1 small 222
Bread, whole wheat, commercial 1 slice 213
Breadcrumbs, plain, commercial 60mL (2 Tbsp) 200
Pancakes, frozen 1 pancake 189
Breadstick, plain 1 stick 71
Grains cooked without salt such as rice, barley, quinoa, oats, wheat and whole grain pasta are low in sodium.
Meat, fish, poultry and eggs
Mackerel, salted 75g (2 ½ oz)  3337
Anchovies, canned 75g (2 ½ oz)  2751
Bacon, turkey, cooked 75g (2 ½ oz)  1516
Salami 75g (2 ½ oz)  1418
Bacon, pork, cooked 75g (2 ½ oz)  1263
Pepperoni 75g (2 ½ oz)  939
Bacon, pork, reduced sodium, cooked 75g (2 ½ oz)  773
Sausage, Italian, cooked 75g (2 ½ oz)  614
Chicken, rotisserie with seasoning 75g (2 ½ oz)  235-544
Sausage, chorizo, cooked 75g (2 ½ oz)  540
Chicken nugget, cooked 75g (2 ½ oz)  420
Crab, imitation (surimi) 75g (2 ½ oz)  397
Fish sticks, cooked 75g (2 ½ oz)  302
Salmon, canned, salted 75g (2 ½ oz)  293-306
Egg substitute 125mL (½ cup)  264
Sardines, canned 75g (2 ½ oz)  173
Egg, whole, cooked 2 large eggs 125
Mackerel, baked or broiled 75g (2 ½ oz)  62
Salmon, canned, unsalted 75g (2 ½ oz)  56
Fresh and unprocessed frozen meat, poultry and fish contain little sodium.
Legumes, nuts and seeds
Beans, baked, plain, canned 175mL (¾ cup)  644
Tofu, smoked 175mL (¾ cup)  423mg
Pumpkin seeds, salted 60mL (¼ cup)  412
Veggie burgers 1 patty (70g) 398
Chickpeas, canned, drained, rinsed 175mL (¾ cup)  225
Cashews, salted 60mL (¼ cup)  222
Almonds, salted 60mL (¼ cup)  174
Peanut butter 30mL (2 Tbsp) 139
Soy beverage, fortified 250mL (1 cup) 96
Edamame, raw 125mL (½ cup)  20
Tempeh 175mL (¾ cup)  14
Tofu, regular 175mL (¾ cup)  10
Chickpeas, no salt added , canned 175mL (¾ cup)  7
Cashews, unsalted 60mL (¼ cup)  6
Almonds, unsalted 60mL (¼ cup)  1
Dried beans and lentils, as well as unsalted nuts and seeds and 100% natural nut and seed butter contain little sodium.
Milk, yogurt and cheese
Processed cheese slices (cheddar) 50g (1 ½ oz)  907
Feta cheese 50g (1 ½ oz)  458
Gouda cheese 50g (1 ½ oz) 410
Cottage cheese, regular 125mL (½ cup)  368
Mozzarella cheese 50g (1 ½ oz) 355
Cheddar cheese 50g (1 ½ oz)  322
Buttermilk 250mL (1 cup) 272
Chocolate milk, 2% 250mL (1 cup) 174
Milk, 2% 250mL (1 cup) 121
Yogurt, fruit flavoured 175mL (¾ cup)  67
Swiss (Emmental) cheese   50g (1 ½ oz)  35
Cottage cheese, dry curd 125mL (½ cup)  20
Soups
Broth, chicken 250mL (1 cup) 869
Broth, beef 250mL (1 cup) 812
Chicken noodle soup, canned 250mL (1 cup) 740
Chicken noodle soup, reduced sodium 250mL (1 cup) 529
Broth, beef, reduced sodium 250mL (1 cup) 516
Broth, beef, no salt added 250mL (1 cup) 38
Oils and fats
Salad dressing, Caesar 15mL (1 Tbsp) 180
Dip, cream cheese based 30mL (2 Tbsp) 182
Butter, regular 15mL (1 Tbsp) 93
Salad dressing, low sodium 15mL (1 Tbsp) 16
Butter, unsalted 15mL (1 Tbsp) 2
Vegetable oil 15mL (1 Tbsp) 0
Vinaigrette no salt added, homemade 15mL (1 Tbsp) 0
Other foods
Salt, table 5mL (1 tsp) 2373
Soy sauce 15mL (1 Tbsp) 1244
Salt substitute, with potassium, reduced sodium* 5mL (1 tsp) 1040
Teriyaki sauce 15mL (1 Tbsp) 700
Taco seasoning 15mL (1 Tbsp) 625
Oyster sauce 15mL (1 Tbsp) 499
Salsa 60mL (¼ cup)  463
Soy sauce, reduced sodium 15mL (1 Tbsp) 425
Hot sauce 15mL (1 Tbsp) 381
Pretzel, soft 1 small pretzel 338
Gravy, canned 60mL (¼ cup)  331
Teriyaki sauce, reduced sodium 15mL (1 Tbsp) 325
Cake mix, prepared as directed 1/12 cake slice 315
Chocolate pudding, instant mix, prepared 125mL (½ cup)  275
Capers, canned 15mL (1 Tbsp) 205
Mustard, yellow 15mL (1 Tbsp) 174
Worcestershire sauce 15mL (1 Tbsp) 171
Relish 15mL (1 Tbsp) 166
Barbecue sauce 15mL (1 Tbsp) 163
Ketchup 15mL (1 Tbsp) 138
Chips, plain (potato, tortilla) 250mL (1 cup) 110
Horseradish 15mL (1 Tbsp) 64
Popcorn, microwave 250mL (1 cup) 64
Popcorn, air-popped, plain 250mL (1 cup) 1
Salt substitute, herb blend, no sodium 5 mL (1 tsp) 0

Source: Canadian Nutrient File. Accessed July 2019.

*Note: Consult with your health care provider before using a salt substitute with potassium.

Additional Resources

For information and advice based on your specific food and nutrition needs and preferences, call 8-1-1 and ask to speak to a HealthLink BC dietitian.

For additional information, see the following resources:

Last updated: October 2019


These resources are provided as sources of additional information believed to be reliable and accurate at the time of publication and should not be considered an endorsement of any information, service, product or company.

Distributed by:

Dietitian Services at HealthLinkBC (formerly Dial-A-Dietitian), providing free nutrition information and resources for BC residents and health professionals. Go to Healthy Eating or call 8-1-1 (anywhere in BC). Interpreters are available in over 130 languages.

Is it an emergency?

If you or someone in your care has chest pains, difficulty breathing, or severe bleeding, it could be a life-threatening emergency. Call 9-1-1 or the local emergency number immediately.
If you are concerned about a possible poisoning or exposure to a toxic substance, call Poison Control now at 1-800-567-8911.

Thanks to our partners and endorsers: