Salt and Sodium

Do I have to give up salt?

No. But most people eat more than they need. some health authorities say that sodium intake should not be more than 2,400 mg. Nutrition labels also list a Daily Value (upper limit) of 2,400 mg per day of sodium. Much of the sodium in people's diets comes from salt they add while cooking and at the table. (One teaspoon of salt provides about 2, 000 mg of sodium.)

Go easy on salt and foods that are high in sodium, including cured meats, luncheon meats, and many cheeses, most canned soups and vegetables, and soy sauce. Look for lower salt and no-salt-added versions of these products at your supermarket.

The table below will give you an idea of the amount of sodium in different types of foods. Information on food labels can also help you make food choices to keep sodium moderate.

 

WHERE'S THE SALT?
Food Groups		Sodium, mg
Bread, Cereal, Rice, and Pasta
Cooked cereal, rice, pasta, unsalted, 1/2 cup		Trace
Ready-to-eat cereal, 1 oz.		100-360
Bread, 1 slice		110-175
Popcorn, salted, 1 oz.		100-460
Pretzels, slated, 1 oz.		130-880
Vegetables
Vegetables, fresh or frozen, cooked without salt, 1/2 cup		Less than 70
Vegetables, canned or frozen with sauce, 1/2 cup		140-460
Tomato juice, canned, 3/4 cup		660
Vegetable soup, canned, 1 cup		820
Fruit
Fruit, fresh, frozen, canned, 1/2 cup		Trace
Milk, Yogurt, and Cheese
Milk, 1 cup		120
Yogurt, 8 oz.		160
Natural cheeses, 1-1/2 oz.		110-450
Process cheeses, 2 oz.		800
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
Fresh meat, poultry, fish, 3 oz.		Less than 90
Tuna, canned, water pack, 3 oz.		300
Bologna, 2 oz.		580
Ham, lean, roasted, 3 oz.		1,020
Peanuts, roasted in oil, salted, 1 oz.		120
Other
Salad dressing, 1 tbsp		1
Ketchup, mustard, steak sauce, 1 tbsp.		3
Soy sauce, 1 tbsp.		3
Salt, 1 tsp.		3
Dill pickle, 1 medium		4

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