Salt Content in Food Groups
Rough Amount of Salt Content in Food Groups
Food | Serving size | Sodium content (milligrams) |
Grain products | | |
Pasta | ½ cup | less than 5 |
Rice | ½ cup | less than 5 |
Cooked cereal | 1 cup | less than 5 |
Instant oatmeal, cream of wheat | 1 packet | 100–300 |
Bread | 1 slice | 110–240 |
Cake and pastry | 1 slice | 100–400 |
Muffins and biscuits | 1 | 170–590 |
Pancakes (from mix) | 1 | 200–250 |
Ready-to-eat cereals | 1 oz | 75–210 |
Vegetables | | |
Fresh (cooked without salt) | ½ cup | most less than 50 |
Frozen (without sauce) | ½ cup | most less than 70 |
Frozen (with sauce) | ½ cup | 140–460 |
Canned | ½ cup | 140–500 |
Canned (with sauce) | ½ cup | 150–900 |
Beans | | |
Dried beans, peas, lentils (cooked without salt) | 1 cup | less than 5 |
Baked beans, canned | ½ cup | 380–550 |
Nuts | | |
Peanuts, cashews, almonds, walnuts, pistachios (fresh or roasted, unsalted) | 1 cup | less than 20 |
Salted nuts | 1 cup | 600–1,200 |
Fruits | | |
Fresh, frozen, or canned | ½ cup | less than 10 |
Meat | | |
Fresh meat | 3 oz | less than 90 |
Ham | 1 oz (about 1 slice) | 240–380 |
Bacon | 2 slices | 240–350 |
Breakfast sausage | 3 | 310–610 |
Corned beef | 3 oz | 850 |
Hamburger (fast food) | 3 oz | 500 |
Cheeseburger | 1 | 740–810 |
Hot dog | 1 | 420–680 |
Bologna | 1 slice | 220 |
Salami | 1 slice | 200–300 |
Poultry | | |
Fresh poultry | 3 oz | less than 90 |
Turkey roll | 3 oz | 500 |
Frozen turkey or chicken dinner | 1 dinner | 1,000–2,000 |
Chicken nuggets | 4–5 pieces | 380–470 |
Grilled chicken sandwich | 1 | 920–1270 |
Buffalo wings with dressing | 1 order | 2,460 |
Fish | | |
Fresh fish | 3 oz | less than 90 |
Tuna, canned | 3 oz | 300 |
Salmon, canned | 3 oz | 300–470 |
Sardines, canned | 3 oz | 430 |
Shrimp, canned | 3 oz | 660 |
Herring, smoked | 3 oz | 350 |
Dairy products | | |
Egg | 1 | 60 |
Milk | 1 cup | 120–160 |
Yogurt | 1 cup | 120–160 |
Unsalted butter or margarine | 1 tsp | 2 |
Salted butter or margarine | 1 tsp | 115 |
Natural cheeses | 1-1/2 oz | 110–450 |
Cottage cheese | 1 cup | 240–450 |
Processed cheese | 2 oz | 700–900 |
Cheese spread | 2 oz | 700–900 |
Juices and soups | | |
Fruit juice; fresh, frozen, or canned | 1 cup | less than 10 |
Tomato juice, canned | 1 cup | 650 |
Vegetable juice, canned | 1 cup | 650 |
Canned, condensed, and dehydrated soups | 1 cup | 600–1,200 |
Condiments and dressings | | |
Oil and vinegar | 1 tbsp | less than 5 |
Prepared salad dressing | 1 tbsp | 80–250 |
Ketchup | 1 tbsp | 150 |
Meat tenderizer | 1 tbsp | 1,750 |
Mustard | 1 tbsp | 170 |
Barbecue sauce | 1 tbsp | 130 |
Soy sauce | 1 tbsp | 920–1260 |
Teriyaki sauce | 1 tbsp | 690 |
Worcestershire sauce | 1 tbsp | 69 |
Tomato sauce | 1 cup | 1,500 |
Tomato paste | 1 cup | 200 |
Snack and convenience foods | | |
Pizza | 1 slice | 500–1,000 |
TV dinner | 10 oz | 1,000–2,000 |
Candy | 1 oz | less than 25 |
Peanut butter | 1 tbsp | 75 |
Pickle | 2 oz | 700 |
Olives, canned | 5 | 192 |
Pretzels | 1 oz | 450 |
Potato chips | 1 oz | 250 |
Ritz-type crackers | 1 oz (about 10 crackers) | 270–370 |
Crackers, cheese flavor | 1 oz | 300 |
Popcorn, air popped | 1 oz | 1 |
Popcorn, buttered and salted | 1 oz | 550 |
Beverages | | |
Coffee, tea | 1 cup | 2 |
Carbonated beverages | 8 oz | less than 40 |
Wine | 4 oz | 12 |
Beer | 12 oz | 25 |
Principal source: U.S. Department of Agriculture.