Foods High in Sodium: Top 30 per 100 g & per Serving

Highest in sodium per 100 g

30 of 363 ranked foods, most sodium first. % = share of the FDA Daily Value. n/r = not reported.

Most sodium per typical serving

The same foods ranked by what one typical USDA portion gives, which is what you eat.

Most sodium per 200 kcal

Nutrient density: sodium for the same 200 calories of each food.

Best by food group

The top three of each group per 100 g (rank within the group).

• Fruits

  1. 1. Apples (dried, sulfured, uncooked): 87 mg
  2. 2. Seeded raisins: 28 mg
  3. 3. Dark raisins (seedless): 26 mg

• Vegetables

  1. 1. Potato salad (home-prepared): 529 mg
  2. 2. Kimchi: 498 mg
  3. 3. Potato puffs (frozen, oven-heated): 463 mg

• Legumes

  1. 1. Peanut butter (smooth, reduced fat): 540 mg
  2. 2. Peanut butter with omega-3 (creamy): 356 mg
  3. 3. Peanut butter (reduced sodium): 203 mg

• Nuts and Seeds

  1. 1. Sesame butter (tahini, from raw and stone ground kernels): 74 mg
  2. 2. Sesame butter (tahini, type of kernels unspecified): 35 mg
  3. 3. Flaxseed: 30 mg

• Grains

  1. 1. Somen noodles (dry): 1,840 mg
  2. 2. Chow mein noodles (Chinese): 866 mg
  3. 3. Soba noodles (dry): 792 mg

• Dairy Foods

  1. 1. Egg (yolk, raw, frozen, salted, pasteurized): 3,487 mg
  2. 2. Parmesan cheese (shredded): 1,696 mg
  3. 3. Parmesan cheese topping (fat free): 1,150 mg

• Meats

  1. 1. Pork (cured, salt pork, raw): 2,684 mg
  2. 2. Honey roll sausage (beef): 1,322 mg
  3. 3. Chicken breast (oven-roasted, fat-free, sliced): 1,087 mg

• Fish and Seafood

  1. 1. Shrimp (canned): 870 mg
  2. 2. Salmon (pink, cooked, dry heat): 90 mg
  3. 3. Salmon (Atlantic, wild, cooked, dry heat): 56 mg

Plant-based (vegan) sources

Fruit, vegetables, legumes, nuts and seeds, grains and oils with no animal ingredient, ranked among themselves per 100 g.

Concentrated forms (not ranked)

Flours, powders, concentrates, sugars and fortified foods with sodium, listed by value per 100 g but left out of the rankings above.

Which foods are ranked

• The 379 foods on CalorieExplorer with a reported sodium value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
• Only foods with more than 0 mg are ranked (363 foods); a food with no reported value is left out, never counted as 0.
• Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
• Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
• Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
• % DV = share of the FDA Daily Value for sodium, 2,300 mg a day for adults and children 4 and older.
• FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.