Sodium
An electrolyte most people get too much of.
What is Sodium?
Sodium is an essential electrolyte that helps regulate fluid balance, blood pressure, and nerve and muscle function. The body needs only a small amount, but most diets supply far more than necessary — largely from processed and restaurant foods.
Health benefits of Sodium
- Maintains fluid and electrolyte balance
- Supports nerve impulses and muscle contraction
- Helps regulate blood volume and pressure
Top food sources of Sodium
See full rankingTable salt, processed meats, bread, sauces, snacks, canned and restaurant foods. Values shown per 100 g.
Salt, table
38,758 mg 1685% DV
Salt, table, iodized
38,700 mg 1683% DV
Leavening agents, baking soda
27,360 mg 1190% DV
Desserts, rennin, tablets, unsweetened
26,050 mg 1133% DV
Soup, beef broth or bouillon, powder, dry
26,000 mg 1130% DV
Soup, beef broth, cubed, dry
24,000 mg 1043% DV
Soup, chicken broth cubes, dry
24,000 mg 1043% DV
Soup, chicken broth or bouillon, dry
23,875 mg 1038% DV
Adobo fresco
17,152 mg 746% DV
Gravy, au jus, dry
11,588 mg 504% DV
Leavening agents, baking powder, double-acting, sodium aluminum sulfate
10,600 mg 461% DV
Jellyfish, dried, salted
9,690 mg 421% DV
How much Sodium do you need?
The FDA Daily Value is 2,300 mg (about one teaspoon of salt) — an upper limit, not a target to reach.
Sodium deficiency
Deficiency is uncommon but can occur with extreme sweating, vomiting or overhydration, causing confusion and muscle cramps.
Can you have too much Sodium?
Excess sodium raises blood pressure in many people and is linked to higher risk of heart disease and stroke. Cutting back on processed foods is the most effective step.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Sodium do?
Sodium is an essential electrolyte that helps regulate fluid balance, blood pressure, and nerve and muscle function. The body needs only a small amount, but most diets supply far more than necessary — largely from processed and restaurant foods.
How much Sodium do I need per day?
The FDA Daily Value is 2,300 mg (about one teaspoon of salt) — an upper limit, not a target to reach.
Which foods are highest in Sodium?
Per 100 g, some of the richest sources are Salt, table, Salt, table, iodized, Leavening agents, baking soda, Desserts, rennin, tablets, unsweetened, Soup, beef broth or bouillon, powder, dry.
What happens if I don't get enough Sodium?
Deficiency is uncommon but can occur with extreme sweating, vomiting or overhydration, causing confusion and muscle cramps.
Can you have too much Sodium?
Excess sodium raises blood pressure in many people and is linked to higher risk of heart disease and stroke. Cutting back on processed foods is the most effective step.