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Minerals / What is Sodium?
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Sodium is a mineral. The main dietary source of sodium is common table salt (sodium chloride), which is 40% sodium and 60 chloride, but regular unprocessed foods contain natural sodium as well. Meat, fish, poultry, eggs, milk and cheese all contribute sodium.
The Dietary Guidelines for healthy American adults recommends limiting dietary intake to less than 2400 milligrams (mg) per day. The human body needs very minute amounts of sodium to function normally. We need about 250 mg of sodium each day, which is easily supplied by natural, unprocessed foods; however, the average American consumes approximately 4000 to 6000 mg per day. In Asian diets, the sodium intake can climb to over 8000 mg per day.
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1 teaspoon of salt contains about 2400 mg of sodium |
High sodium intake is linked to high blood pressure. For some people, high sodium diets can also cause fluid retention and swelling in the feet and hands.
The foods highest in sodium are processed and packaged foods. Salt-based seasonings are also big sodium contributors. For example:
| Processed meats |
hotdogs, sausage, cold cuts, bacon, corned beef, salt pork, ham, dried fish |
| Salted snacks |
chips, pretzels, nuts, crackers, popcorn |
| Condiments |
soy sauce, fish sauce, Worcestershire sauce, BBQ sauce, catsup, steak sauce, some salad dressings and marinades |
| Salted seasonings |
garlic salt, onion salt, meat tenderizers, monosodium glutamate, bouillon |
| Pickled foods |
pickles and relish, pickled foods of all types, olives, sauerkraut |
| Canned foods |
soups, sauces, tomato sauce, canned vegetables |
| Packaged foods |
flavored or instant rice, noodle or potato mixes, TV dinners |
| Fast foods |
fast food restaurants, in general, serve high sodium foods |
| Cheese |
cheeses and processed cheese spreads |
- Don't add salt during cooking or at the table.
- Choose fresh, unprocessed foods.
- Choose frozen and canned foods without added salt.
- Look for "Low Sodium" or "Unsalted" on package labels.
- Read the nutrition facts of the food label for the milligrams of sodium. (140 mg or less = low sodium)
- Ask for restaurant meals to be prepared without salt.
- Limit trips to fast food restaurants.
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- Herbs and spices
- Sea salt
- Fresh or powdered garlic and onions
- Fresh lemon or lime juice
- Ginger or fresh ground horseradish
- Pepper
- Flavored vinegar
- Salt-free seasoning mixes
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Yes, use sea salt which does not have the risks of regular table salt. Use our NutritionLocator to find a doctor in your area. Take this preliminary to see if your condition could respond to treatment.
Not sure on your treatment options? For a limited time you can schedule a
to talk with a licensed doctor or clinician regarding your condition.
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