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Directory of Sodium Content of Common Foods
Over 2000 Foods Listed

Just Select a Category Below and Click
F through M>> Fish and Shellfish
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FISH AND SHELLFISH (3 oz raw,
not processed), sodium content in mg
•  Anchovy - 87
•  Bass - 58
•  Catfish - 51
•  Caviar - 1,871
•  Clams - 31
•  Cod - 59
•  Crab - 619
•  Flounder - 66
•  Halibut - 46
•  Herring - 57
•  Lobster - 179
•  Oysters - 62
•  Perch, Atlantic - 67
•  Perch, Pacific - 54
•  Red Snapper - 57
•  Salmon, Atlantic - 63
•  Salmon, chinook - 38
•  Salmon, coho - 41
•  Scallops, 217
•  Shrimp - 119
•  Sole - 66
•  Swordfish - 46
•  Trout, brook - 40
•  Trout, rainbow - 69
•  Tuna, albacore - 34
•  Tuna, yellowfin - 31

FRUIT, dried (1 oz), sodium content in mg
•  Apples - 25
•  Apricots - 3
•  Dates - 1
•  Figs - 3
•  Pears - 2
•  Prunes, pitted - 1
•  Raisins, seedless - 3

FRUIT, fresh, sodium content in mg
•  Apples, 1 medium - 0
•  Apricots, 1 medium - negligible
•  Asian pear - 0
•  Avocados, 1/2 medium - 10
•  Bananas, 1 medium - 1
•  Blackberries - 0
•  Blueberries, 1/2 cup - 4
•  Canteloupe, 1/8 of melon - 5
•  Casaba melon, 1/10 of fruit - 20
•  Cherries, sweet - 0
•  Cherries, sour, 1 cup - 5
•  Crabapple - 1
•  Cranberries, 1 cup - 1
•  Figs, 1 medium - 1
•  Gooseberry - 1
•  Grapefruit - 9
•  Grapes, 1 cup - 2
•  Guavas, 1 medium - 2
•  Honeydew Melon, 1/2 medium - 7
•  Kiwi fruit, 1 - 3
•  Kumquats, 1 medium - 1
•  Lemons, 1 medium - 1
•  Limes, 1 medium - 1
•  Litchi, 1 fruit - 1
•  Mangos, 1 medium - 2
•  Nectarines - 0
•  Oranges - 0
•  Passion fruit, 1 fruit - 5
•  Papayas, 1 medium - 9
•  Peaches - 0
•  Pears - 0
•  Persimmons, 1 medium - 1
•  Pineapples, chopped, 1 cup - 2
•  Plaintain, 1 cup sliced - 6
•  Plums - 0
•  Pomegranates, 1 medium - 5
•  Quince, 1 medium - 4
•  Raspberries - 0
•  Rhubarb, 1 stalk - 2
•  Strawberries, 1/2 cup - 1
•  Tamarind, 1 fruit - 1
•  Tangerines, 1 medium - 1
•  Tomatoes, medium - 4
•  Watermelon, cubed, 1 cup - 3

HERBS, SPICES, SEASONINGS (1 tsp,
dried), sodium content in mg
•  Allspice, ground - 2
•  Anise seed - negligible
•  Basil - 1
•  Bay leaf - negligible
•  Caraway seed - negligible
•  Celery seed - 4
•  Chili powder - 26
•  Cinnamon, ground - 1
•  Cloves, ground - 5
•  Coriander seed - 1
•  Cumin seed - 3
•  Curry powder - 1
•  Dill weed - 2
•  Fennel seed - 2
•  Garlic powder - 1
•  Ginger, ground - 1
•  Mace, ground - 1
•  Marjoram - negligible
•  MSG - 492
•  Mustard seed - negligible
•  Nutmeg, ground - negligible
•  Onion powder - 1
•  Oregano - negligible
•  Paprika - 1
•  Parsley - 2
•  Pepper, black - 1
•  Pepper, cayenne - 7
•  Pepper, white - negligible
•  Rosemary - 1
•  Saffron - 1
•  Sage - negligible
•  Salt - 2,325
•  Sugar - negligible
•  Tarragon - 1
•  Thyme - 1
•  Turmeric, ground - 1
•  Vanilla extract - 0
•  Vinegar - negligible

MEATS AND POULTRY (3 oz raw,
unprocessed), sodium content in mg
•  Beef
•  Chuck - 65
•  Flank - 60
•  Kidney - 53
•  Liver - 62
•  Porterhouse - 47
•  Rib Roast - 45
•  Round Steak - 44
•  Rump - 64
•  Sirloin - 44
•  T-bone - 47
•  Chicken, meat only
•  Breast - 58
•  Dark meat, roasted - 79
•  White meat, roasted - 43
•  Duck
•  Duck, meat only - 64
•  Hot Dogs - 600-800, varies by brand
•  Lamb
•  Leg - 50
•  Loin - 49
•  Rib - 47
•  Shoulder - 55
•  Pork
•  Bacon - 621
•  Blade - 60
•  Canadian Bacon - 1,197
•  Ham, cured, canned - 837
•  Ham, fresh, lean part only - 61
•  Leg - 47
•  Loin - 54
•  Sirloin - 37
•  Spareribs - 65
•  Tenderloin - 42
•  Quail - 43
•  Rabbit - 37
•  Sausage - 600-900, varies by brand
•  Squab - 43
•  Turkey, meat only
•  Breast - 51
•  Dark meat, roasted - 67
•  White meat, roasted - 54
•  Veal
•  Breast - 55
•  Chuck - 58
•  Flank - 49
•  Loin - 57
•  Round - 58
•  Venison - 77

NUTS, unsalted (1/4 cup) sodium content
in mg
•  Almonds, raw - 4
•  Brazil nuts, raw - 1
•  Cashews, dry roasted - 6
•  Coconut, dried - 4
•  Hazelnuts, raw - 1
•  Macadamia, dry roasted - 2
•  Peanuts, dry roasted - 6
•  Pecans, raw - negligible
•  Pine nuts, raw - 2
•  Pistachio, dry roasted - 2
•  Walnuts, raw - negligible

SALADS, sodium content in mg
•  Salad Dressings, 2 Tablespoons
•  Blue cheese - 328
•  Buttermilk, mix - 250
•  Caesar - 290
•  Caesar, fat free - 330
•  French - 438
•  French, low fat - 252
•  Italian - 231
•  Italian, fat free - 430
•  Italian, low fat - 236
•  Italian, mix - 300
•  Italian, zesty - 510
•  Ranch - 287
•  Ranch, fat free - 350
•  Ranch, lite - 300
•  Ranch, mix - 210
•  Roquefort - 328
•  Russian - 260
•  Thousand Island - 224
•  Thousand Island, low fat - 300
•  Vinegar and oil - 0
•  Salad Toppings
•  Bacon bits, 1 Tablespoon - 220
•  Croutons, plain, 0.5 oz - 100
•  Croutons, seasoned, 0.5 oz - 175
•  SAUCES, sodium content in mg
•  Gravy
•  Au Jus, canned, 1/4 cup - 30
•  Au Jus, mix, 1 teaspoon - 348
•  Beef gravy, canned, 1/4 cup - 326
•  Brown gravy, mix, 1/4 cup - 291
•  Chicken gravy, canned, 1/4 cup - 343
•  Chicken gravy, mix, 1/4 cup - 332
•  Mushroom gravy, canned, 1/4 cup - 340
•  Mushroom gravy, mix, 1/4 cup - 350
•  Onion gravy, mix, 1/4 cup - 251
•  Turkey gravy, canned, 1/4 cup - 344
•  Turkey gravy, mix, 1/4 cup - 307
•  Pasta Sauce
•  Alfredo, 1/2 cup - 1,080
•  Cheese, 1/2 cup - 650
•  Marinara, ready to eat, 1/2 cup - 515
•  Pesto, basil, 1/4 cup - 730
•  Pesto, sun dried tomato, 1/4 cup - 710
•  Spaghetti sauce, mix, 1/2 cup - 848
•  Sauces
•  Barbecue, grilling, 2 Tablespoons - 416
•  Bean, 1 Tablespoon - 475
•  Bearnaise, 1 teaspoon
•  Cheese, ready to serve, 1/4 cup - 522
•  Cheese, mix, 1/4 cup - 897
•  Chili/garlic sauce, 1 teaspoon - 155
•  Clam, red, 1/2 cup - 350
•  Clam, white, 1/2 cup - 510
•  Cocktail, 1 Tablespoon - 210
•  Curry, 2 Tablespoons - 144
•  Curry, mix with milk, 2 Tablespoons -
155
•  Enchilada, 1/4 cup - 310
•  Hoisin, 1 Tablespoon - 258
•  Hollandaise, mix, 1 teaspoon - 170
•  Hot sauce, 1 teaspoon - 124
•  Oyster, 1 Tablespoon - 675
•  Peanut, 1 Tablespoon - 240
•  Pizza, ready to eat, 1/4 cup - 410
•  Plum, 1 Tablespoon - 140
•  Salsa, 2 Tablespoons - 139
•  Sloppy Joe, canned, 1/4 cup - 360
•  Soy sauce, 1 Tablespoon - 914
•  Soy sauce, light, 1 Tablespoon - 660
•  Steak, 1 Tablespoon - 262
•  Stir-fry, 1 Tablespoon - 570
•  Sweet and sour, 1 Tablespoon - 130
•  Tartar, 1 Tablespoon - 130
•  Teriyaki, 1 Tablespoon - 690
•  Teriyaki, light, 1 Tablespoon - 260
•  Worchestershire, 1 teaspoon - 55

SNACKS, sodium content in mg
•  Beef jerky, 1 large piece - 438
•  Chex mix, 2/3 cup - 288
•  Corn-based, extruded, chips, plain, 1 oz
- 179
•  Corn-based, extruded, chips, bbq flavor,
1 oz - 216
•  Corn-based, puffs or twists, cheese
flavor, 1 oz - 298
•  Fruit leather, rolls, 1 large - 67
•  Popcorn, air popped, 1 cup - 0
•  Popcorn, oil popped, 1 cup - 97
•  Pork skins, plain, 1 oz - 521

SOUPS, STEWS, and CHILI, sodium
content in mg
•  Bouillon and Broth, 1 cup
•  Beef bouillon - 864
•  Beef broth - 782
•  Chicken bouillon - 1,152
•  Chicken broth - 763
•  Chicken broth, reduced sodium - 450
•  Vegetable bouillon - 980
•  Chili, 1 cup
•  Chili mix - 460
•  Chili with beans, 1,337
•  Chili witout beans 1,150
•  Soup, 1 cup
•  Beef stew - 1,250
•  Black bean - 1,198
•  Chicken noodle - 1,160
•  Chicken with rice - 815
•  Chicken gumbo - 954
•  Clam chowder, manhattan - 578
•  Clam chowder, New England - 992
•  Cream of celery - 949
•  Cream of chicken - 986
•  Cream of mushroom - 918
•  Cream of potato - 1,000
•  Minestrone - 864
•  Onion - 1,053
•  Oyster stew - 1,041
•  Split pea with ham - 965
•  Tomato - 744
•  Vegetable - 791

VEGETABLES, canned, sodium content in
mg
•  Artichoke (1/2 cup)
•  Artichoke hearts - 420
•  Artichoke hearts, marinated - 320
•  Asparagus, (1/2 cup)
•  Asparagus - 346
•  Beans and legumes (1/2 cup)
•  Baked beans - 504
•  Black beans - 480
•  Butter beans (lima beans) - 405
•  Cannellini (white beans) - 270
•  Chickpeas (garbanzo beans) - 359
•  Fava beans - 250
•  Garbanzo beans (chickpeas) - 359
•  Great Northern beans - 300
•  Green beans - 311
•  Kidney beans (red beans) - 444
•  Lentils - 236
•  Lima beans - 405
•  Navy beans - 587
•  Pinto beans - 353
•  Pork & beans - 557
•  Red beans (kidney beans) - 444
•  Soybeans - 204
•  Wax beans - 360
•  White beans (cannellini) - 270
•  Beets (1/2 cup)
•  Beets - 310
•  Carrots (1/2 cup)
•  Carrots - 300
•  Corn (1/2 cup)
•  Whole kernel corn - 273
•  Whole kernel corn, 50% less sodium -
176
•  Green beans (1/2 cup)
•  Green beans - 311
•  Green beans, 50% less sodium - 200
•  Mixed vegetables (1/2 cup)
•  Peas and carrots - 332
•  Mushrooms (1/2 cup)
•  Mushrooms - 400
•  Peas (1/2 cup)
•  Peas - 310
•  Potatoes (2/3 cup)
•  Potatoes - 450
•  Pumpkin (1/2 cup)
•  Pumpkin - 6
•  Sauerkraut (1/2 cup)
•  Sauerkraut - 661
•  Spinach (1/2 cup)
•  Spinach - 373
•  Sweet potatoes and yams (1/2 cup)
•  Sweet potato - 53
•  Yam - 30
•  Tomatoes
•  Chopped, 1/2 cup - 290
•  Chopped, with spices, 1/2 cup - 600
•  Crushed, 1/2 cup - 304
•  Diced, 1/2 cup - 290
•  Diced, with spices, 1/2 cup - 600
•  Puree, 1/4 cup - 249
•  Paste, 2 Tablespoons - 259
•  Sauce, 1/4 cup - 371
•  Stewed, 1/2 cup - 282
•  Whole, 1/2 cup - 270
•  Wax beans (1/2 cup)
•  Wax beans - 360
•  Zucchini (1/2 cup)
•  Zucchini, Italian style - 427

VEGETABLES, dried (1/2 cup cooked),
sodium content in mg
•  Chick-peas, canned - 300
•  Kidney beans - 2
•  Lentils - 13
•  Lima beans - 3
•  Navy beans - 1
•  Split peas - 12

VEGETABLES, fresh (1/2 cup raw),
sodium content in mg
•  Acorn squash - 2
•  Alfalfa sprouts - 1
•  Artichoke - 1 medium, steamed - 79
•  Asparagus - 1
•  Bamboo shoots, 1/2 cup - 10
•  Bean sprouts, 1/2 cup - 20
•  Beans, green - 3
•  Beets - 49
•  Bell peppers - 2
•  Broccoli - 12
•  Brussels sprouts - 11
•  Butternut squash - 3
•  Cabbage - 14
•  Carrots - 20
•  Cauliflower - 8
•  Celeriac - 79
•  Celery - 54
•  Chilis - 5
•  Chives - 2
•  Chow Mein vegetables, 1/2 cup - 422
•  Corn - 12
•  Cucumbers - 1
•  Endive - 6
•  Eggplant - 2
•  Garlic, 1 clove - 1
•  Ginger - 6
•  Hubbard squash - 4
•  Leeks - 11
•  Lettuce - 2
•  Mushrooms - 1
•  Onions - 2
•  Parsley - 12
•  Parsnips - 7
•  Peas, edible-pod - 4
•  Peas, green - 3
•  Potatoes, medium, baked - 16
•  Pumpkins - 1
•  Radishes - 14
•  Rutabagas - 14
•  Shallots - 10
•  Spaghetti squash - 9
•  Spinach - 22
•  Squash, summer - 1
•  Squash, winter - 2
•  Sweet potatoes - 9
•  Tomatoes - 4
•  Turnips - 44
•  Water chestnuts - 8
•  Watercress - 7
•  Yams - 7
•  Zucchini - 1


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