Foods highest in sodium
Sodium comes mostly from salt: one gram of table salt has about 390 mg of sodium. It takes part in the body's fluid balance, and most modern diets carry more than needed.
The food highest in sodium on Micela is Salt: 38,758 mg per 100 g.
FDA Daily Value: 2,300 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in sodium per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🧂 Salt | 38,758 mg | 1685 % | 2,325 mg (1 tsp) |
| 2 | 🥓 Bacon | 2,193 mg | 95 % | 178 mg (1 slice, cooked) |
| 3 | 🫒 Olive | 1,556 mg | 68 % | 42 mg (1 olive) |
| 4 | 🥨 Pretzel | 1,240 mg | 54 % | 744 mg (10 twists) |
| 5 | 🧀 Cheese | 751 mg | 33 % | 916 mg (1 cup, crumbled) |
| 6 | 🌭 Hot dog | 729 mg | 32 % | 875 mg (1 hot dog) |
| 7 | 🧀 Quesadilla | 701 mg | 30 % | 1,360 mg (1 large quesadilla) |
| 8 | 🍤 Tempura | 615 mg | 27 % | 584 mg (5 shrimp) |
| 9 | 🥖 Baguette | 602 mg | 26 % | 171 mg (1 oz) |
| 10 | 🥪 Sandwich | 595 mg | 26 % | 928 mg (1 sandwich) |
| 11 | 🍚 Rice with pigeon peas | 583 mg | 25 % | 670 mg (1 cup) |
| 12 | 🥣 Turkey gravy | 577 mg | 25 % | 346 mg (¼ cup) |
| 13 | 🥟 Dumpling | 554 mg | 24 % | 826 mg (5 pieces) |
| 14 | 🫓 Flatbread | 536 mg | 23 % | 322 mg (1 large pita) |
| 15 | 🍕 Pizza | 534 mg | 23 % | 566 mg (1 slice (1/8 large pizza)) |
| 16 | 🥔 Potato salad | 529 mg | 23 % | 661 mg (½ cup) |
| 17 | 🫔 Enchiladas | 528 mg | 23 % | 1,357 mg (2 enchiladas) |
| 18 | 🍚 Mexican rice | 528 mg | 23 % | 612 mg (1 cup) |
| 19 | 🍚 Chicken and rice | 518 mg | 23 % | 1,461 mg (1 plate (2 cups)) |
| 20 | 🧇 Waffle | 511 mg | 22 % | 383 mg (1 waffle (7 in)) |
Per serving: the 10 that give the most sodium in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🧂 Salt | 1 tsp (6 g) | 2,325 mg |
| 2 | 🍜 Ramen | 1 bowl with broth (530 g) | 1,959 mg |
| 3 | 🍲 Tripe soup | 1 bowl (2 cups) (400 g) | 1,644 mg |
| 4 | 🍚 Chicken and rice | 1 plate (2 cups) (282 g) | 1,461 mg |
| 5 | 🧀 Quesadilla | 1 large quesadilla (194 g) | 1,360 mg |
| 6 | 🫔 Enchiladas | 2 enchiladas (257 g) | 1,357 mg |
| 7 | 🌯 Burrito | 1 burrito (300 g) | 1,129 mg |
| 8 | 🥪 Sandwich | 1 sandwich (156 g) | 928 mg |
| 9 | 🧀 Cheese | 1 cup, crumbled (122 g) | 916 mg |
| 10 | 🥖 Molletes | 2 molletes (1 roll) (218 g) | 909 mg |
Highest in sodium in each family
- 🍎 Fruits: Melon, 16 mg per 100 g
- 🥦 Vegetables: Carrot, 69 mg per 100 g
- 🌾 Grains, breads & pasta: Pretzel, 1,240 mg per 100 g
- 🫘 Legumes: Chickpea, 7 mg per 100 g
- 🥩 Meat & eggs: Bacon, 2,193 mg per 100 g
- 🐟 Fish & seafood: Lobster, 486 mg per 100 g
- 🧀 Dairy: Cheese, 751 mg per 100 g
- 🥜 Nuts, seeds & oils: Olive, 1,556 mg per 100 g
- 🌶️ Spices & herbs: Salt, 38,758 mg per 100 g
- ☕ Drinks: Tropical drink, 6 mg per 100 g
- 🍰 Sweets & desserts: Doughnut, 402 mg per 100 g
- 🍽️ World dishes: Hot dog, 729 mg per 100 g
The 10 lowest in sodium
| Food | Per 100 g |
|---|---|
| 🥃 Whisky | 0 mg |
| 🍒 Cherry | 0 mg |
| 🍑 Peach | 0 mg |
| 🍊 Orange | 0 mg |
| 🧃 Juice | 1 mg |
| 🍝 Pasta | 1 mg |
| 🍏 Green apple | 1 mg |
| 🫐 Blueberry | 1 mg |
| 🍐 Pear | 1 mg |
| 🍬 Sugar | 1 mg |
Ranking among the 180 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most sodium?
Among 180 common foods, salt: 38,758 mg per 100 g, followed by bacon (2,193 mg) and olive (1,556 mg).
Which food gives the most sodium per serving?
Salt: 2,325 mg in 1 tsp (6 g).
How much sodium do you need per day?
The FDA Daily Value is 2,300 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)