Sodium in Foods, Tips to Reduce Sodium Intake, Recommended Daily Amount for Sodium

Sodium in the Daily Diet, Including Sodium Amounts in Foods

How the Body Uses Sodium

Sodium, derived most commonly from table salt, is used by the body to: balance water, generate electrical messages necessary for muscle contraction and nerve transmission, and to control heart rhythms.  Sodium is vital to the body's existence, yet too much sodium can present serious health conditions.

Symptoms of Too Much Sodium in the Body

The chief symptoms of excess sodium intake are swelling and a decrease in urine output.  

Salt goes hand in hand with heart disease, high blood pressure and stroke so it's wise to know just how much sodium we're sprinkling on Mother Nature's Pure Harvest.  Simply reducing sodium intake can do all sorts of wonderful things to our bodies - from lowering blood pressure to preventing water retention which translates into pounds on the scales - though temporary pounds they might be.

The USDA Recommended Daily Allowance (RDA) for Sodium Intake equals no more than 2,400 milligrams of sodium per day, which is just a tab more than a teaspoon of table salt.  Of course, body size and weight also play an important element in the Sodium Factor, so 2,400 milligrams per day may be too much sodium for the smaller than average individual.

Sources of Sodium

The daily diet tends to contain adequate sodium to meet daily requirements.  The following foods are just a few examples of foods rich in sodium, naturally:

*Natural foods high in sodium include:

Beets - 40 mg sodium per 1/2 cup, boiled

Celery - 50 mg sodium per 1/2 cup, raw

Spinach - 65 mg sodium per 1/2 cup, boiled

Kelp - 65 mg sodium per 1/2 cup, raw

Swiss Chard - 160 mg sodium per 1/2 cup, boiled

Beet Greens - 175 mg sodium per 1/2 cup, boiled

Oysters - 190 mg sodium per 3 ounces, steamed

Shrimp - 195 mg sodium per 3 ounces, steamed

Wakame - 245 mg sodium per 1 ounce, raw

Whelks - 350 mg sodium per 3 ounces, steamed

 

*Rounded to nearest 10th

Processed foods high in sodium include:

Pickled foods such as olives, pickles, beets & pig feet; smoked fish, cheese and of course, salt.  Most processed foods contain high levels of sodium - from chips to dips - so be sure to check those labels.

Sodium Content of Basic Foods, Fast Foods, Beverages

Sodium content varies from product to product, recipe to recipe.

Sodium in Fruits, Pastas, Vegetables, Breads, Candy, Jams, Dairy, Oils

Sodium in Fruit | Sodium in Grains, Pasta, Cereals | Sodium in Vegetables | Sodium in Breads - Bagels, Rolls, Muffins, Cornbread | Sodium in Candy, Honey, Molasses, Sugar | Sodium in Relish, Mustard, Mayo, Catsup, Salad Dressings & Other Condiments | Sodium in Jams, Preserves & Bread Spreads | Sodium in Dairy Products - Cheese, Butter, Eggs, Whipped Toppings, Yogurt, Milk | Sodium in Oils

Sodium in Prepared Foods

Sodium in Breakfast Foods | Sodium in Popular Entrees - Enchiladas, Burgers, etc. | Sodium in Soups & Stews | Sodium in Popular Desserts

Sodium in Beverages, Juices, Drinks

Sodium in Alcoholic Beverages & Spirits | Sodium in Beer | Sodium in Carbonated Drink & Beverages | Sodium in Fruit & Vegetable Juice/Drinks | Sodium in Coffee, Tea, Miscellaneous Drinks

Sodium in Animal Protein Sources

Sodium in Fish & Shellfish | Sodium in Beef | Sodium in Pork | Sodium in Poultry

Sodium in Fast Foods

McDonalds | Wendys | Taco Bell | Subway | Sonic | Long John Silvers | Pizza Hut | KFC |

Tips to Reduce Sodium in the Diet

Rather than sprinkling on the salt, grab your measuring spoons.  Keep in mind that 1 teaspoon of salt contains about 2,300 milligrams of sodium - just shy of the USDA daily recommendation.

For processed foods, check labels for sodium content.

Reach for the herbs and spices rather than the old salt shaker.

When dining out, request less salt in your entrees.

If you find that you have overdosed on salt, reach for water which will help get rid of the excess sodium faster.  Take care not to overdo on water intake which can also have serious consequences.  RDA - 8 cups of water per day.

Ethnic Breakdown - Average Sodium Consumption Based on Ethnicity*

Sodium Consumption Based on Food Groups*

*Diet Bites Charts Based on Data From the USDA

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