Salt & sodium: how much is too much & where it’s found
What it is
Your body uses sodium to control blood pressure and blood volume and for muscles and nerves to work. Processed meats such as bacon, sausage and ham, canned soups and vegetables, packaged baked goods and fast food contain a lot of added sodium. NIH MedlinePlus
What it does — EU-authorised health claims
Reducing consumption of sodium contributes to the maintenance of normal blood pressure.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
Official limits
- US Less than 2,300 mg of sodium a day from age 14 (Dietary Guidelines for Americans 2025–2030). Adults with high blood pressure: no more than 1,500 mg. USDANIH MedlinePlus
- US label FDA Daily Value: 2,300 mg. FDA
- WHO Less than 5 g of salt a day (2 g of sodium). WHOWHO
Most sodium per portion
| Food | Portion | Salt & sodium | % US DV |
|---|---|---|---|
 Sauerkraut | 100 g | 476 mg | 21 % |
 Mussels | 150 g | 444 mg | 19 % |
 Wholemeal bread | 80 g | 383 mg | 17 % |
 Tuna, canned, drained | 100 g | 360 mg | 16 % |
 Wholemeal rye bread | 80 g | 352 mg | 15 % |
 Sardines in oil, drained | 90 g | 329 mg | 14 % |
 Cottage cheese | 150 g | 300 mg | 13 % |
 Kidney beans, canned, drained | 120 g | 299 mg | 13 % |
 Feta | 30 g | 287 mg | 12 % |
 Chickpeas, canned, drained | 120 g | 270 mg | 12 % |
 Hummus | 50 g | 196 mg | 9 % |
 Mackerel | 125 g | 191 mg | 8 % |
 Eggs, boiled | 120 g (2 eggs) | 180 mg | 8 % |
 Alaska pollock | 150 g | 164 mg | 7 % |
 Shrimp | 100 g | 146 mg | 6 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value.
Sources
- Sodium in diet — NIH MedlinePlus (National Library of Medicine)
- Dietary Guidelines for Americans, 2025–2030 — U.S. Departments of Agriculture and Health & Human Services
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Healthy diet — fact sheet — World Health Organization
- Sodium reduction — fact sheet — World Health Organization
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut