Some people are either getting too much or too little sodium in their diets. We aim to help you better understand how much sodium your body needs. In today’s world, people are often getting too much sodium in their diets. It’s easy to do, considering a single tablespoon of salt equates to 2,325mg of sodium.
But while people are getting too much, they cannot completely cut it out of their diets. Sodium in small amounts is essential for functions in your body, so that it can maintain a healthy balance of fluids and for proper nerve function.
Benefits of Sodium
Sodium is needed to help maintain a proper fluid balance in your body. Without sodium, nerves could not communicate back and forth with each other nor could muscles contract.
How Much Sodium Is Right for Me?
Determining the proper amount of sodium for you can depend upon your current health and age. Dietary Guidelines for Americans recommend that you should consume no more than 2,300 mg a day – and no more than 1,500 past 51 years of age.
Sources of Sodium
All vegetables have sodium and even milk. But the primary sources come from processed foods.
Processed Foods
- Fast Food
- Eggs
- Meat
- Pasta
- Pizza
- Bacon
- Cheese
- Soup
- Bread
List of Sodium Content in Foods Based on Type
Sodium in Dairy
- Milk * Whole Milk 1 Cup = 98
- Whole Milk 1/2 Cup = 49
- Whole Milk 1 fl oz = 12
- 2% Reduced Fat Milk 1 Cup = 100
- 2% Reduced Fat Milk 1/2 Cup = 50
- 2% Reduced Fat Milk 1 fl oz = 13
- 1% Low Fat Milk 1 Cup = 103
- 1% Low Fat Milk 1/2 Cup = 51
- 1% Low Fat Milk 1 fl oz = 13
- Fat Free/Non-Fat Milk 1 Cup = 127mg
- Fat Free/Non-Fat Milk 1/2 Cup = 64mg
- Fat Free/Non-Fat Milk 1 fl oz = 15mg
- Goats Milk 1 Cup = 122mg
- Goats Milk 1/2 Cup = 61mg
- Goats Milk 1 fl oz = 15mg
Cheese (1 slice or 1 oz)
- American Cheese = 368mg
- Low Fat American Cheese = 405mg
- Asiago Cheese = 454mg
- Blue Cheese = 395mg
- Brie Cheese = 178mg
- Camembert Cheese = 239mg
- Cheddar Cheese = 174mg
- Colby Cheese = 169mg
- Edam Cheese = 274mg
- Feta Cheese = 316mg
- Fontina Cheese = 224mg
- Gjetost Cheese = 170mg
- Goats Cheese = 98mg
- Gouda Cheese = 232mg
- Gruyere Cheese = 94mg
- Havarti Cheese = 159mg
- Mexican Blend Cheese = 175mg
- Monterey Cheese = 150mg
- Mozzarella Cheese = 178
- Mozzarella Cheese (Part Skim) = 175mg
- Muenster Cheese = 176mg
- Neufchatel Cheese = 113mg
- Parmesan Cheese = 454mg
- Pizza Cheese = 150mg
- Provolone Cheese = 245mg
- Ricotta Cheese = 24mg
- Romano Cheese = 340mg
- Swiss Cheese = 54mg
- Regular Cottage Cheese = 456mg
- 2% Low Fat Cottage Cheese = 459mg
- 1% Low Fat Cottage Cheese = 459mg
- Non-Fat/Low Fat Cottage Cheese = 9mg
- Regular Cream Cheese = 86mg
- Low Fat Cream Cheese = 89mg
- Non-Fat/Fat-Free Cream Cheese = 170mg
Eggs
- Whole Egg 1 Small = 52mg
- Whole Egg 1 Medium = 62mg
- Whole Egg 1 Large = 70mg
- Whole Egg 1 Extra Large = 81mg
- Whole Egg 1 Jumbo = 91mg
- Egg White 1 Large = 55mg
- Egg White 1 cup 403mg
- Egg White 1 oz = 47mg
- Egg Yolk 1 Large = 8mg
- Egg Yolk 1 Cup = 117mg
- Egg Yolk 1 oz = 14mg
- Scrambled Egg 1 Large = 171mg
- Scrambled Egg 2 Large = 342mg
- 1 Turkey Egg = 119mg
- 1 Duck Egg = 102mg
Sodium in Meat
- Bacon 1 Thin Slice = 116mg
- 1 Medium Slice = 185mg
- 1 Thick Slice = 277mg
- 1 Cup Pieces = 1848mg
- 1 oz = 647mg
- Canadian Bacon 1 Strip = 356mg
- Canadian Bacon 1 Strip Grilled = 363mg
- Cured Bacon = 1 Medium Strip = 189mg
- Cured Bacon = 1 Thick Strip = 317mg
- Baked Bacon 1 Strip = 178mg
- Pan Friend Bacon = 192mg
- Microwaved Bacon = 155mg
- Ground Beef 1 Small Patty = 272mg
- Ground Beef 1 Medium Patty = 340mg
- Ground Beef 1 Large Patty = 452mg
- Ground Beef 4 oz = 448mg
- Roast Beef 1 Thin Slice = 46mg
- Roast Beef 1 Medium Slice = 91mg
- Roast Beef 1 Thick Slice = 137mg
- Roast Beef 1 Cup = 291mg
- Roast Beef 4 oz = 246mg
- Beef Steak 1 Small = 571mg
- Beef Steak 1 Medium = 761mg
- Beef Steak 1 Large = 1015mg
- Beef Steak 4 oz with bone = 343mg
- Beef Steak 4 oz boneless = 423mg
- Beef Sausage 1 Sausage = 146mg
- Beef Sausage 1 Patty = 304mg
- Beef Sausage 4 oz = 1261mg
- Beef Chuck = 76mg
- Beef Ribs = 62mg
- Beef Tenderloin = 54mg
- Beef Top Round = 60mg
- Porterhouse Steak = 60mg
- Sirloin Steak = 79mg
- T-Bone Steak = 61mg
- Boneless Lamb 4 oz = 447mg
- Lamb with Bomb 4 oz = 315mg
- Ground Lamb 4 oz = 67mg
- Lamb Roast 4 oz = 259mg
- Lamb Ribs 4 oz = 209mg
- Lamb Shoulder 4 oz = 259mg
- Lean Lamb Loin 4 oz = 77mg
- Lean Lamb Leg 4 oz = 73mg
- Lamb Heart 4 oz = 71mg
- Lamb Kidneys 4 oz = 171mg
- Lamb Liver 4 oz = 63mg
- Lamb Brain 4 oz = 127mg
- Lamb Hocks 4 oz = 299mg
- Lean Lamb Foreshank 4 oz = 90mg
- Lamb Chops with Fat 1 Small = 281mg
- Lamb Chops with Fat 1 Medium = 425mg
- Lamb Chops with Fat 1 Large = 565mg
- Lean Lamb Chops 1 Small = 210mg
- Lean Lamb Chops 1 Medium = 314mg
- Lean Lamb Chops 1 Large = 419mg
Chicken
- 1 Roasted Chicken Breast without Skin = 127mg
- 1 Stewed Chicken Breast without Skin = 120mg
- 1 Fried Chicken Breast without Skin = 136mg
- 1 Roasted Breast with Skin = 139mg
- 1 Stewed Breast with Skin = 136mg
- 1 Flour Fried Breast with Skin = 149mg
- 1 Batter Fried Breast with Skin= 770mg
- 1 Roasted Wing w/ Skin = 28mg
- 1 Stewed Wing w/ Skin = 27mg
- 1 Flour Friend Wing = 25mg
- 1 Batter Fried Wing = 157mg
What to Watch Out For
The kitchen is another source of much of the sodium in our diets. We use salt in almost all of our dishes, during the cooking of the food, and then afterward we may even add some of that table salt on top of that. We are saturated with sodium.
Reducing Sodium – Pay Attention to Nutrient Facts
When it comes to reducing sodium in your diet, you need to shop smart and pay close attention to the nutrient facts on labels. It takes no time at all. Hold off on the table salt. Some recipes that say to add salt can be made without it.
