Sodium
Essential mineral that maintains normal fluid balance in the body
- Processed foods account for 75% of total sodium intake
- Essential for nutrient absorption in the small bowel
- Sodium increases blood pressure, damages blood vessels which causes heart disease, stroke, failure and kidney disease
Health Benefits:
- helps maintain fluid levels
- helps heart, nerves, brain, muscles work
- regulates water, mineral balance
- contract and relax muscles
Low intake of Sodium
Symptoms of low Sodium intake
- Confusion, coma
- Fatigue, Drowsiness, Low energy
- Headache
- Irritability, Restlessness
- Muscles weak, spasm, cramp
- Nausea, Vomiting
Causes of low Sodium intake
- Can cause thought impairments
- Can lead to osteoporosis
- Increased risk of death
- Mild brain swelling can change behavior
- Unsteady gait increases risk of falls, fracture
Excess intake of Sodium
Symptoms of excess intake of Sodium
- Confusion, Headache
- Fatigue, Lethargy
- High BP
- Muscle twitching, Irritability
- Nausea, Vomiting, Diarrhea
- Thirst, excessive
At risk for excess Sodium
- Can cause blood vessels in eyes to narrow or tear, blindness
- Can cause high blood pressure
- Can cause kidney disease
- Can cause osteoporosis
- Can cause vascular dementia
- Increased risk of heart disease, stroke, congestive heart failure
Sodium Content in Foods
Foods High in Sodium
| Food | Serving Size | Sodium |
|---|---|---|
| Chicken bouillon, dry | 1 cube | 955 mg |
| Pie crust, cookie type, ready made | 1 unit | 915 mg |
| Keilbasa sausage, cooked | 3 oz | 890 mg |
| Soy sauce | 1 Tbsp | 879 mg |
| Vegetable soup | 1 cup | 815 mg |
| Shrimp, cooked | 3 oz | 805 mg |
| Parmesan cheese, grated | 1 cup | 764 mg |
| Teriyaki sauce | 1 Tbsp | 690 mg |
| New England clam chowder | 1 cup | 630 mg |
| Bacon, fried | 3 slices | 606 mg |
| Biscuit, 4" | 1 large | 586 mg |
| Scallops, cooked | 3 oz | 567 mg |
| Salami | 1 oz | 529 mg |
| American cheese spread | 1 oz | 461 mg |
| Pesto | 1 cup | 380 mg |
| American cheese | 1 oz | 365 mg |
| Pretzel, soft, unsalted | 1 large | 360 mg |
| Barbecue sauce | 2 Tbsp | 350 mg |
| Feta cheese | 1 oz | 324 mg |
| White tuna, canned, water packed | 3 oz | 321 mg |
| Green olives | 5 olives | 233 mg |
| Almond milk, unsweetened | 1 cup | 188 mg |
| Potato chips, lightly salted | 1 cup | 187 mg |
| Pepperoni | 3 oz | 0 mg |
| Chili w/beans, canned | 1 cup | 0 mg |
| Ham, cured | 1 cup | 0 mg |
| Feta cheese, crumbled | 1 cup | 0 mg |
| Black bean soup, canned | 1 cup | 0 mg |
| Salt, table | 1 tsp | 0 mg |
| Miso soup | 1 cup | 0 mg |
Foods Low in Sodium
| Food | Serving Size | Sodium |
|---|---|---|
| Almonds, dry roasted | 1 oz | 1 mg |
| Raspberries | 1 cup | 1.2 mg |
| Apples, chopped | 1 cup | 1.3 mg |
| Macadamia nuts | 1 oz | 1.4 mg |
| Corn chips | 10 pieces | 2.7 mg |
| Sour cream | 1 Tbsp | 3.7 mg |
| Sweet chocolate | 1 oz | 4.5 mg |
| Chia seeds | 1 oz | 4.5 mg |
| Coffee | 1 cup | 4.7 mg |
| Oatmeal | 1 cup | 5 mg |
| Orange juice | 1 cup | 5 mg |
| Merlot, Red wine | 5 oz | 5.9 mg |
| Iceburg lettuce, shredded | 1 cup | 7.2 mg |
| Peas | 1 cup | 7.3 mg |
| Raisins | 1 oz | 7.4 mg |
| Cherry tomatoes | 1 cup | 7.5 mg |
| Tofu, firm | 1 cup | 10 mg |
| Apple juice | 1 cup | 10 mg |
| Quinoa, cooked | 1 cup | 13 mg |
| Beer, regular | 12 oz | 15 mg |
| Black tea, decaf | 1 cup | 19 mg |
| Vitamin fortified water | 1 cup | 24 mg |
| Broccoli, chopped | 1 cup | 30 mg |
| Milk chocolate w/almonds | 1.5 oz | 31 mg |
| Granola, homemade | 1 cup | 32 mg |
| Cauliflower, chopped | 1 cup | 32 mg |
| Trail mix | 1 oz | 34 mg |
| Chocolate covered raisins | 1 cup | 36 mg |
| Cream cheese | 1 Tbsp | 45 mg |
| Beef chuck pot roast, cooked | 3 oz | 46 mg |
References
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Could Limiting Salt Protect Against Alzheimer’s? (2018). Being Patient. https://www.beingpatient.com/salt-and-alzheimers/
Diet and heart disease risk. (2021). Better Health. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-food
Types of Therapeutic Diets. (2021). California Dept. of Social Services-IHSS Training Academy. http://www.cdss.ca.gov/agedblinddisabled/res/VPTC2/9%20Food%20Nutrition%20and%20Preparation/Types_of_Therapeutic_Diets.pdf
Carbone, L., Johnson, K., Huang, Y., Pettinger, M., Thomas, F., Cauley, J., Crandall, C., Tinker, L., LeBoff, M., Wactawski-Wende, J., Bethel, M., Li, W., & Prentice, R. (2016). Sodium Intake and Osteoporosis. Findings From the Women’s Health Initiative. NIH, National Library of Medicine, The Journal of Clinical Endocrinology & Metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4880174/
Sodium Intake and Health. (2021). Centers for Disease Control. https://www.cdc.gov/salt/index.htm
2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
Law, M., Frost, C., & Wald, N. (1991). By how much does dietary salt reduction lower blood pressure? BMJ : British Medical Journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1669188/
Lennie PhD, Chung PhD, M., RN, & Moser PhD. (2013). What Should We Tell Patients with Heart Failure about Sodium Restriction and How Should We Counsel Them? NIH, National Library of Medicine, Curr Heart Fail Rep. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774591/
Hyponatremia—Symptoms and causes. (2022). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711
MedlinePlus. (2022). Heart Failure. National Library of Medicine. https://medlineplus.gov/heartfailure.html
Heart Healthy DASH or Cardiac Diet – What It is. (n.d.). Memorial Sloan Kettering Cancer Center. Retrieved January 25, 2022, from https://www.mskcc.org/experience/patient-support/nutrition-cancer/diet-plans-cancer/cardiac-diet
Foods Highest in Sodium. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/sodium/all/highest/household/common+sr+fndds+branded/no
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Potter, A. (2022). Which Is More Important: Low Sugar or Low Sodium? SFGATE. https://healthyeating.sfgate.com/important-low-sugar-low-sodium-10942.html
Richards, L. (2022). How to Eat Less Salt. Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/salt
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Sodium, Na (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1093
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Welch, C. (2020). How a Low-Sodium Diet Helps Hepatitis C and Liver Disease. HepatitisC.net. https://hepatitisc.net/living/low-sodium
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