Sodium is an essential dietary mineral and electrolyte. It is one of the main components of the fluids inside our bodies and plays a vital role, helping carry nutrients to cells. Sodium is necessary for regulation of blood and body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions.
How much sodium should be consumed per day?
Sodium consumption should be a balance, not too little but not too much. The World Health Organization recommends not to consume more than 2,000 mg/day.
How do I know how much sodium is in your foods or beverages?
The amount of sodium in our foods and beverages is listed in the Nutrition Facts Panel. You can also see sodium amounts and comparisons with other food and beverages in the Sodium Comparison chart on this page or by using the Sodium filter on the Product Finder page.
Are there times when consuming sodium is helpful?
If you engage in strenuous physical activity or live in a hot climate and spend lots of time outside, your body can quickly deplete its supply of sodium and other electrolytes. This can hinder both the absorption of water and the production of sweat - natural processes that are needed to keep your body from overheating. You can help avoid this situation by consuming sports drinks like Gatorade that contain sodium and other electrolytes.
Sodium Comparison
| Serving Size |
Sodium per serving (mg) |
|
|---|---|---|
| Chicken noodle soup, canned | 1 cup | 1106 |
| Tomato juice | 1 cup | 883 |
| Cold cuts - Ham | 2 slices | 730 |
| Hot dog | 1 | 642 |
| Cold cuts - Turkey Breast | 2 slices | 540 |
| Fast food hamburger (plain) | 1 | 474 |
| Cottage Cheese | 110g | 458 |
| Pretzels | 1 oz | 385 |
| Cold cuts - Salami | 55g | 332 |
| Tomato sauce, canned | 60g | 314 |
| Ketchup | 2 Tbsp | 312 |
| American Cheese | 1 slice | 300 |
| Raisin Bran Cereal | 1 cup | 274 |
| Dill pickle | 1 | 263 |
| Mustard | 2 Tbsp | 258 |
| English Muffin | 1 | 248 |
| Bagel | 1 | 245 |
| Peanuts, salted | 30g | 244 |
| Corn flakes | 1 cup | 202 |
| Wheat bread | 1 slice | 148 |
| Tuna, canned | 55g | 192 |
| Potato chips | 1 oz | 149 |
| Milk 2% | 1 cup | 145 |
| Butter | 1 tbsp | 82 |
Source:
American Heart Association and USDA National Nutrient Database for Standard Reference
