Foods high in sodium

The 15 foods with the most sodium per 100 grams, out of 486 with a USDA figure. Tap a food to compare it.

How the sodium list is built

Of the 486 foods on this site, USDA gives a sodium figure for 486. 22 list exactly 0 mg. Per 100 grams the top is soy sauce with 5,493 mg (239% of the Daily Value). Per serving it is miso with 10,252 mg in 1 cup, and for the same 100 kcal it is soy sauce with 10,364 mg.

Top 25 per 100 g · Daily Value 2,300 mg
#	Food	Group	Per 100 g	% DV
1	Soy sauce	Condiments	5,493 mg	239%
2	Miso	Legumes	3,728 mg	162%
3	Anchovies (canned in oil)	Fish & seafood	3,668 mg	159%
4	Baked bacon	Meat	2,193 mg	95%
5	Microwaved turkey bacon	Meat	2,021 mg	88%
6	Salami	Meat	1,890 mg	82%
7	Pork rinds	Snacks	1,818 mg	79%
8	Beef jerky	Snacks	1,785 mg	78%
9	American cheese	Dairy & eggs	1,671 mg	73%
10	Pepperoni	Meat	1,582 mg	69%
11	Caviar (fish roe)	Fish & seafood	1,500 mg	65%
12	Pretzels	Snacks	1,240 mg	54%
13	Cooked clams	Fish & seafood	1,202 mg	52%
14	Parmesan	Dairy & eggs	1,175 mg	51%
15	Blue cheese	Dairy & eggs	1,146 mg	50%
16	Feta	Dairy & eggs	1,139 mg	50%
17	Mustard (yellow)	Condiments	1,104 mg	48%
18	Cooked King crab	Fish & seafood	1,072 mg	47%
19	Dried spirulina	Vegetables	1,048 mg	46%
20	Corned beef	Meat	973 mg	42%
21	Bologna	Meat	960 mg	42%
22	Saltine crackers	Bread & bakery	941 mg	41%
23	Oil-popped popcorn	Snacks	909 mg	40%
24	Ketchup	Condiments	907 mg	39%
25	Turkey deli meat	Meat	898 mg	39%

Per serving

Top 12 per USDA household serving
#	Food	Serving	Amount	% DV
1	Miso	1 cup (275 g)	10,252 mg	446%
2	Anchovies (canned in oil)	3 oz, boneless (85.1 g)	3,121 mg	136%
3	Baked bacon	3 oz (85 g)	1,864 mg	81%
4	Salami	3 oz (84 g)	1,588 mg	69%
5	Pepperoni	3 oz (85 g)	1,345 mg	58%
6	Caviar (fish roe)	3 oz (85.1 g)	1,277 mg	56%
7	Dried spirulina	1 cup (112 g)	1,174 mg	51%
8	Tomato sauce	1 cup (245 g)	1,161 mg	50%
9	Pickles (dill)	1 cup, chopped or diced (143 g)	1,157 mg	50%
10	Hummus	1 cup (246 g)	1,048 mg	46%
11	Cooked clams	3 oz (85 g)	1,022 mg	44%
12	Bologna	3.52 oz (100 g)	960 mg	42%

For the same 100 kcal

Top 12 per 100 kcal (foods under 10 kcal per 100 g left out)
#	Food	Grams for 100 kcal	Amount
1	Soy sauce	189 g	10,364 mg
2	Pickles (dill)	833 g	6,742 mg
3	Sauerkraut	526 g	3,479 mg
4	Salsa	345 g	2,452 mg
5	Tomato sauce	417 g	1,975 mg
6	Miso	51 g	1,883 mg
7	Mustard (yellow)	167 g	1,840 mg
8	Anchovies (canned in oil)	48 g	1,747 mg
9	Swiss chard	526 g	1,121 mg
10	Cooked King crab	103 g	1,105 mg
11	Ketchup	99 g	898 mg
12	Turkey deli meat	94 g	847 mg

Read the rest — 3 more sections

Why the three rankings differ

Here the per-100 g top 25 is mostly foods eaten as they are; only 1 is dried, dry or milled. Per serving puts foods eaten in larger portions first, and per 100 kcal puts first the foods with little energy for their weight. Only 12 foods appear in both the per-100 g and the per-serving top 25.

Sodium by food group, per 100 g

Fruits: goji berries (298 mg), dried mango (162 mg) and passion fruit (28 mg).

Vegetables: dried spirulina (1,048 mg), pickles (dill) (809 mg) and sauerkraut (661 mg).

Legumes: miso (3,728 mg), hummus (426 mg) and refried beans (370 mg).

Nuts & seeds: tahini (115 mg), unsweetened dried coconut (37 mg) and flaxseeds (30 mg).

Grains & pasta: cooked soba noodles (60 mg), dry polenta (cornmeal) (35 mg) and cooked rice noodles (19 mg).

Bread & bakery: saltine crackers (941 mg), flour tortilla (736 mg) and cornbread (658 mg).

Dairy & eggs: American cheese (1,671 mg), parmesan (1,175 mg) and blue cheese (1,146 mg).

Poultry: roasted chicken thigh (106 mg), roasted turkey (dark meat) (104 mg) and roasted turkey (whole, meat only) (101 mg).

Meat: baked bacon (2,193 mg), microwaved turkey bacon (2,021 mg) and salami (1,890 mg).

Fish & seafood: anchovies (canned in oil) (3,668 mg), caviar (fish roe) (1,500 mg) and cooked clams (1,202 mg).

Fats & oils: margarine (751 mg), salted butter (643 mg) and mayonnaise (635 mg).

Sweets: white chocolate (90 mg), vanilla frozen yogurt (87 mg) and vanilla ice cream (80 mg).

Snacks: pork rinds (1,818 mg), beef jerky (1,785 mg) and pretzels (1,240 mg).

Breakfast cereals: granola (26 mg), cooked cream of wheat (6 mg) and cooked grits (2 mg).

Drinks: coconut water (105 mg), unsweetened almond milk (72 mg) and chocolate milk (66 mg).

Condiments: soy sauce (5,493 mg), mustard (yellow) (1,104 mg) and ketchup (907 mg).

Against the Daily Value

The FDA Daily Value for sodium is 2,300 mg. Per the serving shown, 30 foods here reach 20% of it or more and 395 stay under 5%. Servings are USDA household measures and are not the same as the reference amounts printed on packaged-food labels, so these counts describe this list, not label claims. Daily Values are reference amounts for reading labels; individual needs differ.

How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.