Nutrient guide
Foods high in sodium
Most sodium comes from salt in packaged and prepared foods: cured meats, soups, sauces, cheese and bread. Here are the U.S. and EU reference values and 15 common foods ranked by sodium per serving.
What is sodium?
Sodium is a mineral the body needs in small amounts to keep its fluid balance and to let nerves and muscles work. Most sodium in food comes from salt (sodium chloride); on EU food labels, salt is calculated as sodium × 2.5.
Most of the sodium people eat comes from packaged and restaurant foods rather than the salt shaker. The same food can vary a lot by brand, so the label is the best guide.
How much sodium is recommended per day?
| Reference | Amount per day |
|---|---|
| Sodium, adults (U.S.): reduce intake if above | 2,300 mg |
| Salt, adults (EU reference intake on food labels) | 6 g |
Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2); Regulation (EU) No 1169/2011, Annex XIII. Reference values differ between countries. For European values, see the EFSA DRV Finder.
Sodium in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Clams (cooked) | 3 oz (85 g) | 1,022 | 1,202 |
| Alaska king crab (cooked) | 3 oz (85 g) | 911 | 1,072 |
| Soy sauce | 1 tbsp (16 g) | 879 | 5,493 |
| Canned chicken noodle soup (prepared) | 1 cup (248 g) | 831 | 335 |
| Anchovies canned in oil | 5 pieces (20 g) | 734 | 3,668 |
| Miso | 1 tbsp (17 g) | 634 | 3,728 |
| Bacon (baked) | 3 slices (24 g) | 533 | 2,193 |
| Italian salami | 1 oz (28 g) | 529 | 1,890 |
| Sauerkraut (canned) | ½ cup (71 g) | 469 | 661 |
| Sliced ham | 2 slices (56 g) | 456 | 814 |
| Beef hot dog | 1 piece (48 g) | 409 | 852 |
| Processed American cheese | 1 slice (21 g) | 351 | 1,671 |
| Cottage cheese (2% fat) | ½ cup (113 g) | 348 | 308 |
| Canned pink salmon | 3 oz (85 g) | 324 | 381 |
| Feta cheese | 1 oz (28 g) | 323 | 1,139 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Sodium varies widely between brands and recipes; the values shown are USDA's for the products named.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 171975, 174202, 174277, 172909, 174183, 172442, 167914, 174603, 169279, 173864, 174614, 171290, 172182, 175175, 173420.
How to see your own sodium intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Sodium is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much sodium per day is recommended?
The U.S. Dietary Guidelines advise adults to reduce sodium if they eat more than 2,300 mg a day. On EU food labels, the reference intake for salt is 6 g a day.
Which foods are highest in sodium?
Among the foods in the table, clams (1,022 mg), Alaska king crab (911 mg), and soy sauce (879 mg) have the most per serving. Per 100 g, the most concentrated are soy sauce (5,493 mg), miso (3,728 mg), and anchovies canned in oil (3,668 mg).
How can I track my sodium intake?
Log your meals in Track Macro. The free All nutrients view shows sodium against your own limit, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.