Sodium
Electrolyte that helps maintain fluid balance and nerve function. Excess intake is linked to high blood pressure.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 800 * | 1,500 |
| Children 4-8 years | 1,000 * | 1,900 |
| Males 9-13 years | 1,200 * | 2,200 |
| Females 9-13 years | 1,200 * | 2,200 |
| Males 14-18 years | 1,500 * | 2,300 |
| Females 14-18 years | 1,500 * | 2,300 |
| Males 19-30 years | 1,500 * | 2,300 |
| Females 19-30 years | 1,500 * | 2,300 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 1,500 * | 2,300 |
| Lactation | 1,500 * | 2,300 |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Sodium
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Sodium (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Salt, table | 38,700 mg | Spices and Herbs |
| 2 | Leavening agents, baking soda | 27,360 mg | Baked Products |
| 3 | Desserts, rennin, tablets, unsweetened | 26,050 mg | Sweets |
| 4 | Soup, beef broth or bouillon, powder, dry | 26,000 mg | Soups, Sauces, and Gravies |
| 5 | Soup, beef broth, cubed, dry | 24,000 mg | Soups, Sauces, and Gravies |
| 6 | Soup, chicken broth cubes, dry | 24,000 mg | Soups, Sauces, and Gravies |
| 7 | Soup, chicken broth or bouillon, dry | 23,875 mg | Soups, Sauces, and Gravies |
| 8 | Seasoning mix, dry, sazon, coriander & annatto | 17,000 mg | Spices and Herbs |
| 9 | Gravy, au jus, dry | 11,588 mg | Soups, Sauces, and Gravies |
| 10 | Leavening agents, baking powder, double-acting, sodium alumi | 10,600 mg | Baked Products |
| 11 | Jellyfish, dried, salted | 9,690 mg | Finfish and Shellfish Products |
| 12 | Soup, onion, dry, mix | 8,031 mg | Soups, Sauces, and Gravies |
| 13 | Leavening agents, baking powder, double-acting, straight pho | 7,893 mg | Baked Products |
| 14 | Sauce, fish, ready-to-serve | 7,851 mg | Soups, Sauces, and Gravies |
| 15 | Seasoning mix, dry, taco, original | 7,203 mg | Spices and Herbs |
| 16 | Fish, cod, Atlantic, dried and salted | 7,027 mg | Finfish and Shellfish Products |
| 17 | Soy sauce made from hydrolyzed vegetable protein | 6,820 mg | Legumes and Legume Products |
| 18 | Gravy, mushroom, dry, powder | 6,580 mg | Soups, Sauces, and Gravies |
| 19 | Seeds, sunflower seed kernels from shell, dry roasted, with | 6,008 mg | Nut and Seed Products |
| 20 | Gravy, unspecified type, dry | 5,730 mg | Soups, Sauces, and Gravies |
Health Effects of Sodium
Sodium is the primary extracellular cation, essential for fluid balance, nerve impulse conduction, and muscle contraction. It works with potassium to maintain cell membrane potential.
Hyponatremia (low blood sodium) causes confusion, seizures, and coma. Dietary sodium deficiency is essentially impossible in modern diets; hyponatremia is usually from water excess.
Excess sodium is the single largest dietary risk factor for death globally. High intake is strongly linked to hypertension, stroke, heart disease, stomach cancer, and kidney disease.
Absorption & Interactions
Rapidly and nearly completely absorbed in the small intestine. Regulated by the kidneys via the renin-angiotensin-aldosterone system. Most people consume 3,000-5,000mg/day vs the AI of 1,500mg.
Other Minerals
Frequently Asked Questions
How much Sodium do I need per day?
Adult males need 1,500 mg/day and adult females need 1,500 mg/day.
Which food has the most Sodium?
The food highest in Sodium is Salt, table with 38,700 mg per 100g.
What does Sodium do in the body?
Electrolyte that helps maintain fluid balance and nerve function. Excess intake is linked to high blood pressure.