Where the salt hides.

Most sodium comes from packaged and prepared food, not the salt shaker. Here are everyday foods ranked by sodium in one usual portion, highest first. Flip the order to find the lowest.

The FDA suggests less than 2,300 mg of sodium a day for adults and teens.Source: FDA: Sodium in your diet

Food		Share of a day		Calories
Black bean soup, canned (prepared)1 cup (247 g) · Snacks & other	1,203 mg	52%	1,059 mg	114
Chili with beans, canned1 cup (256 g) · Snacks & other	1,149 mg	50%	420 mg	274
Anchovies, canned in oil1 oz (28 g) · Fish & seafood	1,027 mg	45%	1,747 mg	59
Ham, extra lean, roasted3 oz (85 g) · Meat	1,023 mg	44%	830 mg	123
Clams, cooked3 oz (85 g) · Fish & seafood	1,022 mg	44%	812 mg	126
Lasagna with meat sauce, frozen1 cup (250 g) · Snacks & other	933 mg	41%	276 mg	338
King crab, cooked3 oz (85 g) · Fish & seafood	911 mg	40%	1,105 mg	82
Kielbasa, grilled3 oz (85 g) · Meat	903 mg	39%	315 mg	286
Soy sauce1 tbsp (16 g) · Snacks & other	879 mg	38%	10,364 mg	8
Chicken noodle soup, canned (prepared)1 cup (248 g) · Snacks & other	831 mg	36%	1,396 mg	60
Corned beef brisket, cooked3 oz (85 g) · Meat	827 mg	36%	388 mg	213
Turkey Italian sausage, smoked1 link (85 g) · Poultry	789 mg	34%	587 mg	134
Canned shrimp, drained3 oz (85 g) · Fish & seafood	740 mg	32%	870 mg	85
Bratwurst, cooked1 link (85 g) · Meat	719 mg	31%	254 mg	283
Teriyaki sauce1 tbsp (18 g) · Snacks & other	690 mg	30%	4,307 mg	16
Macaroni and cheese, frozen1 cup (222 g) · Snacks & other	644 mg	28%	195 mg	331
Miso1 tbsp (17 g) · Legumes & soy	634 mg	28%	1,883 mg	34
Turkey pastrami2 oz (56 g) · Poultry	629 mg	27%	808 mg	78
Minestrone soup, canned (prepared)1 cup (241 g) · Snacks & other	612 mg	27%	747 mg	82
Ham deli slices, 96% fat free2 oz (56 g) · Meat	582 mg	25%	981 mg	59
Chicken breast deli slices2 oz (56 g) · Poultry	578 mg	25%	1,053 mg	55
Italian pork sausage, cooked1 link (75 g) · Meat	575 mg	25%	238 mg	242
Scallops, steamed3 oz (85 g) · Fish & seafood	567 mg	25%	601 mg	94
Smoked salmon (lox)1 oz (28 g) · Fish & seafood	560 mg	24%	1,709 mg	33
Chorizo, cooked2 oz (56 g) · Meat	550 mg	24%	284 mg	194
Bacon, baked3 slices (24 g) · Meat	526 mg	23%	400 mg	132
Baked beans with pork1/2 cup (127 g) · Legumes & soy	526 mg	23%	391 mg	135
Marinara sauce1/2 cup (125 g) · Snacks & other	524 mg	23%	931 mg	56
Refried beans, vegetarian1/2 cup (120 g) · Legumes & soy	516 mg	22%	518 mg	100
Tomato sauce, canned1/2 cup (122 g) · Vegetables	509 mg	22%	1,438 mg	35
Turkey breast deli slices2 oz (56 g) · Poultry	503 mg	22%	847 mg	59
Beef jerky1 oz (28 g) · Snacks & other	500 mg	22%	435 mg	115
Bean and cheese burrito, frozen1 burrito (142 g) · Snacks & other	498 mg	22%	159 mg	314
Hard salami, sliced1 oz (28 g) · Meat	492 mg	21%	465 mg	106
Canned crab3 oz (85 g) · Fish & seafood	479 mg	21%	678 mg	71
Roast beef deli slices2 oz (56 g) · Meat	478 mg	21%	742 mg	64
Sauerkraut1/2 cup (71 g) · Vegetables	469 mg	20%	3,479 mg	13
Chicken hot dog1 frank (45 g) · Poultry	462 mg	20%	461 mg	100
Tomato soup, canned (prepared)1 cup (248 g) · Snacks & other	461 mg	20%	581 mg	79
Cottage cheese, 1% low fat1/2 cup (113 g) · Dairy	459 mg	20%	564 mg	81

Numbers per the portion shown, from USDA FoodData Central (Foundation Foods and SR Legacy). Meats, grains and beans are cooked unless the name says dry. "Share of a day" compares one portion with 2,300 mg. Diet tags are conservative; always check the label. General education about food, not medical advice.

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