About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1041 foods have been measured for Sodium. This is a research tool — nothing here constitutes medical advice.

About Sodium

Sodium is the primary extracellular electrolyte, essential for fluid balance, blood pressure regulation, nerve impulse transmission, and muscle contraction. The body requires very little — about 500 mg/day — but average UK intake is around 3,400 mg/day (8.5g salt), well above the 2,300 mg recommended maximum. Almost all excess sodium comes from processed and restaurant foods rather than home cooking. Whole plant foods are naturally very low in sodium.

⚠️ Too little

Hyponatraemia (low blood sodium) is rarely caused by dietary inadequacy. It occurs in endurance athletes who overhydrate with plain water, in certain kidney conditions, or with diuretic use. Symptoms include headache, confusion, seizures, and in severe cases, coma.

🚫 Too much

Chronically high sodium intake raises blood pressure (hypertension) and substantially increases risk of stroke, heart attack, and kidney disease. High sodium also increases calcium excretion in urine, potentially affecting bone health. Reducing processed food intake is the single most effective dietary change for sodium reduction.

Sources: NHS · NIH ODS

Foods Containing Sodium

920 foods with recorded data, ranked highest first. Showing 1–100 of 920. Values per 100g fresh weight.

# Food Per 100g Level
★ Salt 39,3 mg
★ Bicarbonate of soda 27,38 mg
★ Stock cubes, vegetable 16,8 mg
4 Baking powder 11,8 mg
5 Stock gel 6,45 mg
6 Yeast extract 4,3 mg
7 Seaweed, wakame, dried, raw 3,22 mg
8 Mustard, smooth 2,95 mg
9 Seaweed, kombu, dried, raw 1,83 mg
10 Olives, green, Manzanilla, stuffed with pimiento 1,62 mg
11 Mustard, wholegrain 1,62 mg
12 Curry paste 1,52 mg
13 Worcestershire sauce 1,5 mg
14 Stuffing mix, dried 1,46 mg
15 Cheese, Feta 1,44 mg
16 Olives, green, in brine, drained, flesh and skin 1,33 mg
17 Spinach, dried 1,22 mg
18 Mixed curry spices 1,154 mg
19 Mustard, prepared, yellow 1,1 mg
20 Olives, green, in brine, drained, flesh and skin, weighed with stones 1,064 mg
21 Crumpets, toasted 1,029 mg
22 Cheese, Edam 1,02 mg
23 Ketchup, restaurant 949 mg
24 Horseradish sauce 910 mg
25 Minibreads, toasted, retail 865 mg
26 Minibreads, toasted, retail 865 mg
27 Breadsticks, plain 817 mg
28 Pickles, cucumber, dill or kosher dill 808 mg
29 Tomato ketchup 800 mg
30 Peanuts, dry roasted, unsalted 790 mg
31 Seaweed, nori, dried, raw 790 mg
32 Cheese, Brie 700 mg
33 Gherkins, pickled, drained 690 mg
34 Cheese, Double Gloucester 670 mg
35 Cheese, Cheddar 670 mg
36 Tortilla chips fried in sunflower oil 636 mg
37 Cheese, Camembert 630 mg
38 Tortilla, wheat, soft 622 mg
39 Cheese, goat's, hard 620 mg
40 Potato snacks, pringle-type, fried in vegetable oil 599 mg
41 Sauerkraut 590 mg
42 Cheese, Cheshire 590 mg
43 Butter, salted 580 mg
44 Cheese, Brie, with outer rind removed 556 mg
45 Polenta, hydrated, raw 541 mg
46 Seeds, sunflower seed kernels, dry roasted, with salt added 532 mg
47 Pistachios (raw) 530 mg
48 Bread, brown, toasted 513 mg
49 Bread, white, toasted 490 mg
50 Bread, wholemeal, toasted 470 mg
51 Bhaji, green bean 460 mg
52 Onions, pickled, drained 450 mg
53 Potato powder, instant, raw 450 mg
54 Curry powder 450 mg
55 Bread, whole-wheat, commercially prepared 450 mg
56 Biscuits, cookies, chocolate chip, American style 422 mg
57 Stuffing mix, dried, assorted flavours, made up 420 mg
58 Beans, pinto, re-fried beans 420 mg
59 Hummus, commercial 410 mg
60 Bread, white, sliced, fried in rapeseed oil 406 mg
61 Bagels, plain 400 mg
62 Bread, white, crusty bloomer, unsliced, fresh, large 400 mg
63 Bread, white, Danish style 400 mg
64 Peanuts, roasted and salted 400 mg
65 Bread, white, premium 400 mg
66 Bread, white, sliced 400 mg
67 Bread, brown, average 400 mg
68 Bread rolls, white, crusty 400 mg
69 Coffeemate, whitener powder 400 mg
70 Bread, pitta, white 400 mg
71 Macadamia nuts (raw) 400 mg
72 Bread, white, average 400 mg
73 Flour, wheat, wholemeal, self raising 391 mg
74 Bread, naan, peshwari naan, takeaway and retail 390 mg
75 Omelette, curried, homemade 384 mg
76 Bread rolls, brown, crusty 380 mg
77 Bread rolls, brown, soft 380 mg
78 Bread rolls, wholemeal 380 mg
79 Cheese, cottage 380 mg
80 Onion rings, breaded, par fried, frozen, prepared, heated in oven 374 mg
81 Bread rolls, malted wheat 370 mg
82 Bread, seeded 360 mg
83 Peanut butter, smooth 350 mg
84 Flour, wheat, white, self raising 342 mg
85 Tomato sauce, homemade 340 mg
86 Sauce, pasta, carbonara type 340 mg
87 Omelette, cheese, homemade 337 mg
88 Doughnuts, ring, iced 326 mg
89 Shortbread 321 mg
90 Cookies, oatmeal, soft, with raisins 314 mg
91 Chapatis, made with fat, retail 300 mg
92 Cheese, cream 300 mg
93 Pistachio nuts, kernel only, roasted and salted, weighed with shells 290 mg
94 Cashew nuts, kernel only, roasted and salted 290 mg
95 Beans, snap, green, canned, regular pack, drained solids 282 mg
96 Peel, mixed 280 mg
97 Soup, mushroom, carton, chilled 280 mg
98 Fig Rolls 273 mg
99 Syrup, golden 270 mg
100 Roulade, spinach 269 mg

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

« First ‹ Prev 1 2 3 4 Next › Last » Page 1 of 10
Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.