ON THIS PAGE
Children in the U.S. consume on average 3,137mg of sodium per day while the adult intake is 3,592mg. These amounts differ greatly depending on the gender and ethnicity (see below).
Most of the official sources round this amount for adults to 3,400mg of sodium per day, and this is the amount I will refer to in the related articles.
When we talk about salt consumption, it usually refers to the sodium intake. It constitutes between 34%-39% of the salt, depending on the type. The rest is mostly chloride and tiny amounts of some trace minerals.
Sodium is an essential mineral for our survival. However, since sodium is readily available as an isolated mineral compound (sodium-chloride i.e. salt), which we can simply buy and add to our food, there is a danger of over-consumption.
More importantly, the amount of sodium added to most processed foods accounts for about 75% of our overall sodium consumption.
This is, of course, taking into account an average population. Those who mostly use whole foods and avoid processed products would not fall into this category.
Excess sodium is responsible for several cardiovascular related problems, such as high blood pressure, risk of heart diseases and stroke.
Why we don’t worry as much about over-consuming other minerals?
If other minerals were as readily available and as satisfying to the palate as sodium, we would be sprinkling Iron or Selenium powder in our food too, with disastrous consequences. Other minerals, however, are obtained from food (in more or less balanced amounts) and, in more concentrated forms, from tasteless food supplements.
Therefore, toxicity from these other minerals usually occurs when consuming too much of one type of food or taking too much of one particular supplement (especially when not required).
Due to the way that it is present in our diet, the consumption of salt needs to be controlled more than other minerals.
What are the major sources of sodium in our diets?
People from the U.S., Australia, Canada and Europe, on average, obtain sodium from the following sources: (1, 2)
| Processed foods: ready products you buy from the shelf, restaurants. | Naturally occurring sodium in whole foods | Added salt during food preparation |
|---|---|---|
| 75% | 12% | 13% |
Products richest in sodium include: bread, cheese, ready to eat products off the shelf, sauces, breakfast cereals, crisps, potato products, restaurant meals, fermented products and some seafood products (e.g. seaweed). (read more..)
You more likely consume a “healthy” amount of salt if you eat mostly whole foods prepared at home.
Best food sources of Sodium
| Food | Serving | Amount of Sodium (mg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Cuttlefish, cooked | 3 oz (85g) | 632.4 | 42.2 | Excellent | 42.2 | Excellent |
| Abalone, cooked | 3 oz (85g) | 502.4 | 33.5 | Excellent | 33.5 | Excellent |
| Octopus, cooked | 3 oz (85g) | 391 | 26.1 | Excellent | 26.1 | Excellent |
| Cheese | 2 oz (56g) | 348 | 23.2 | Excellent | 23.2 | Excellent |
| Lobster, cooked | 3 oz (85g) | 323 | 21.5 | Excellent | 21.5 | Excellent |
| Mussel, cooked | 3 oz (85g) | 313.7 | 20.9 | Excellent | 20.9 | Excellent |
| Coconut water | 1 cup (240g) | 252 | 16.8 | Good | 16.8 | Good |
| Crab, cooked | 3 oz (85g) | 237.2 | 15.8 | Good | 15.8 | Good |
| Scallops, cooked | 3 oz (85g) | 225.2 | 15 | Good | 15 | Good |
| Rye | 1 slice (32g) | 211 | 14.1 | Good | 14.1 | Good |
| Pork lean, cooked | 3 oz (85g) | 196.3 | 13.1 | Good | 13.1 | Good |
| Shrimp, cooked | 3 oz (85g) | 190.4 | 12.7 | Good | 12.7 | Good |
| Cheese ricotta, low fat | 1/2 cup (124g) | 155 | 10.3 | Good | 10.3 | Good |
| Oysters | 3 oysters (140g) | 148.4 | 9.9 | – | 9.9 | – |
| Egg large | 2 large (100g) | 140 | 9.3 | – | 9.3 | – |
| Soy milk | 1 cup (250g) | 127.5 | 8.5 | – | 8.5 | – |
| Bread, mulitgrain | 1 slice (26g) | 109 | 7.3 | – | 7.3 | – |
| Cheese ricotta | 1/2 cup (124g) | 104 | 6.9 | – | 6.9 | – |
| Herring, cooked | 3 oz (85g) | 97.8 | 6.5 | – | 6.5 | – |
| Swordfish, cooked | 3 oz (85g) | 97.8 | 6.5 | – | 6.5 | – |
| Milk, cow’s | 1 cup (244g) | 97.6 | 6.5 | – | 6.5 | – |
| Clam, cooked | 3 oz (85g) | 95.2 | 6.3 | – | 6.3 | – |
| Pollock, cooked | 3 oz (85g) | 93.5 | 6.2 | – | 6.2 | – |
| Flounder, cooked | 3 oz (85g) | 89.3 | 6 | – | 6 | – |
| Beet greens | 1 cup (38g) | 85.9 | 5.7 | – | 5.7 | – |
| Yogurt low fat | 1/2 cup (120g) | 83.8 | 5.6 | – | 5.6 | – |
| Crayfish, cooked | 3 oz (85g) | 82.5 | 5.5 | – | 5.5 | – |
| Perch, cooked | 3 oz (85g) | 81.6 | 5.4 | – | 5.4 | – |
| Veal lean, cooked | 3 oz (85g) | 81.6 | 5.4 | – | 5.4 | – |
| Chard | 1 cup (36g) | 74.6 | 5 | – | 5 | – |
| Haddock, cooked | 3 oz (85g) | 74 | 4.9 | – | 4.9 | – |
| Olives | tbsp (28g) | 71.9 | 4.8 | – | 4.8 | – |
| Mackerel, cooked | 3 oz (85g) | 70.6 | 4.7 | – | 4.7 | – |
| Beef liver, cooked | 3 oz (85g) | 67.1 | 4.5 | – | 4.5 | – |
| Chicken breast filet, cooked | 3 oz (85g) | 66.3 | 4.4 | – | 4.4 | – |
| Cod, cooked | 3 oz (85g) | 66.3 | 4.4 | – | 4.4 | – |
| Beetroot, cooked | 1/2 cup (85g) | 65.4 | 4.4 | – | 4.4 | – |
| Goose, cooked | 3 oz (85g) | 64.6 | 4.3 | – | 4.3 | – |
| Turkey, cooked | 3 oz (85g) | 59.5 | 4 | – | 4 | – |
| Halibut, cooked | 3 oz (85g) | 58.7 | 3.9 | – | 3.9 | – |
| Oats, cooked | 1/2 cup (117g) | 57.5 | 3.8 | – | 3.8 | – |
| Eel, cooked | 3 oz (85g) | 55.3 | 3.7 | – | 3.7 | – |
| Duck, cooked | 3 oz (85g) | 55.3 | 3.7 | – | 3.7 | – |
| Beef, lean | 3 oz (85g) | 54.4 | 3.6 | – | 3.6 | – |
| Lamb lean, cooked | 3 oz (85g) | 54.4 | 3.6 | – | 3.6 | – |
| Carp, cooked | 3 oz (85g) | 53.6 | 3.6 | – | 3.6 | – |
| Salmon, cooked | 3 oz (85g) | 51.9 | 3.5 | – | 3.5 | – |
| Artichokes, cooked | 1/2 cup (84g) | 50.4 | 3.4 | – | 3.4 | – |
| Snapper, cooked | 3 oz (85g) | 48.5 | 3.2 | – | 3.2 | – |
| Grouper, cooked | 3 oz (85g) | 45.1 | 3 | – | 3 | – |
| Quail, cooked | 3 oz (85g) | 44.2 | 2.9 | – | 2.9 | – |
| Tuna, cooked | 3 oz (85g) | 42.5 | 2.8 | – | 2.8 | – |
| Carrot | 1 medium (61g) | 42 | 2.8 | – | 2.8 | – |
| Dandelion greens | 1 cup (55g) | 41.8 | 2.8 | – | 2.8 | – |
| Turnip greens | 1 cup (144g) | 41.8 | 2.8 | – | 2.8 | – |
| Pike, cooked | 3 oz (85g) | 41.7 | 2.8 | – | 2.8 | – |
| Celery | 1/2 cup (50g) | 40 | 2.7 | – | 2.7 | – |
| Radish | 4 medium (100g) | 39 | 2.6 | – | 2.6 | – |
| Trout, cooked | 3 oz (85g) | 35.7 | 2.4 | – | 2.4 | – |
| Broccoli florets, cooked | 1/2 cup (78g) | 32 | 2.1 | – | 2.1 | – |
| Rabbit, cooked | 3 oz (85g) | 31.4 | 2.1 | – | 2.1 | – |
| Sweet potato, cooked | 1/2 cup (100g) | 27 | 1.8 | – | 1.8 | – |
| Kelp | 2 tbsp (10g) | 23.3 | 1.6 | – | 1.6 | – |
| Bok choy | 1/2 cup (35g) | 22.8 | 1.5 | – | 1.5 | – |
| Fennel | 1/2 cup (43,5g) | 22.6 | 1.5 | – | 1.5 | – |
| Red cabbage | 1/2 cup (75g) | 21 | 1.4 | – | 1.4 | – |
| Passionfruit | 4 medium (72g) | 20 | 1.3 | – | 1.3 | – |
| Brussels sprouts, cooked | 1/2 cup (78g) | 16.4 | 1.1 | – | 1.1 | – |
| Peanuts | 1 oz (28g) | 16 | 1.1 | – | 1.1 | – |
| Honeydew | 1/2 cup (85g) | 15.3 | 1 | – | 1 | – |
| Collards, cooked | 1/2 cup (95g) | 15.2 | 1 | – | 1 | – |
| Kale, cooked | 1/2 cup (65g) | 15 | 1 | – | 1 | – |
| Coconut milk | 1/2 cup (120g) | 14.5 | 1 | – | 1 | – |
| Watercress | 1 cup (34g) | 13.9 | 0.9 | – | 0.9 | – |
| Cantaloupe | 1/2 cup (85g) | 13.6 | 0.9 | – | 0.9 | – |
| Soy Yogurt | 1/2 cup (100g) | 13 | 0.9 | – | 0.9 | – |
| Asparagus, cooked | 1/2 cup (90g) | 12.6 | 0.8 | – | 0.8 | – |
| Spinach, cooked | 1/2 cup (90g) | 12.6 | 0.8 | – | 0.8 | – |
| Coconut meat | 2 oz (56g) | 11.2 | 0.7 | – | 0.7 | – |
| Heavy cream | 1 oz (28g) | 10.6 | 0.7 | – | 0.7 | – |
| Green leaf lettuce | 1 cup (36g) | 10.1 | 0.7 | – | 0.7 | – |
| Cauliflower, cooked | 1/2 cup (62g) | 9.3 | 0.6 | – | 0.6 | – |
| Flaxseed | 1 oz (28g) | 8.4 | 0.6 | – | 0.6 | – |
| Adzuki beans, cooked | 1/2 cup (100g) | 8 | 0.5 | – | 0.5 | – |
| Parsnip, cooked | 1/2 cup (78g) | 7.8 | 0.5 | – | 0.5 | – |
| Arugula | 1 cup (28g) | 7.6 | 0.5 | – | 0.5 | – |
| Amaranth, cooked | 1/2 cup (123g) | 7.4 | 0.5 | – | 0.5 | – |
| Poppy seeds | 1 oz (28g) | 7.3 | 0.5 | – | 0.5 | – |
| Black Tea | 1 cup (237g) | 7.1 | 0.5 | – | 0.5 | – |
| Avocado | small (100g) | 7 | 0.5 | – | 0.5 | – |
| Quinoa, cooked | 1/2 cup (92,5g) | 6.5 | 0.4 | – | 0.4 | – |
| Tomato | 1 medium (123g) | 6.2 | 0.4 | – | 0.4 | – |
| Green cabbage, cooked | 1/2 cup (75g) | 6 | 0.4 | – | 0.4 | – |
| Mung bean sprouts | 1 cup (100g) | 6 | 0.4 | – | 0.4 | – |
| Chickpeas, cooked | 1/2 cup (82g) | 5.8 | 0.4 | – | 0.4 | – |
| Parsley | 10 springs (10g) | 5.6 | 0.4 | – | 0.4 | – |
| Chia seeds | 1 oz (28g) | 5.3 | 0.4 | – | 0.4 | – |
| Leek, cooked | 1/2 cup (52g) | 5.2 | 0.3 | – | 0.3 | – |
| Pumpkin seeds | 1 oz (28g) | 5 | 0.3 | – | 0.3 | – |
| Tofu | 1 cup (100g) | 5 | 0.3 | – | 0.3 | – |
For Table Legend & Data Sources Information click here.
What is the recommended daily sodium intake?
The answer to this question is not simple due to conflicting information between dietary guidelines established by most governments and health organizations and newly emerging evidence.
If you trust the guidelines, the ideal sodium intake is somewhere between an adequate intake of 920mg and an upper limit of 1,500mg of sodium per day. The absolute maximum is 2,300mg per day.
If you find the newer studies more convincing, you might stick to the higher range of about 2,600-5,000mg of sodium per day.
The following are the “mainstream”, official recommendations for Sodium (mg/day):
| Life Stage | Age | AI for men | UL for men | AI for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 120 | – | 120 | – |
| Infants | 6-12 months | 170 | – | 170 | – |
| Children | 1-3 years | 200-400 | 1,000 | 200-400 | 1,000 |
| Children | 4-8 years | 300-600 | 1,400 | 300-600 | 1,400 |
| Children | 9-13 years | 400-800 | 2,000 | 400-800 | 2,000 |
| Adolescents | 14-18 years | 460-920 | 2,300 | 460-920 | 2,300 |
| Adults | 19-50 years | 460-920 | 2,300 | 460-920 | 2,300 |
| Adults | 51-70 years | 460-920 | 2,300 | 460-920 | 2,300 |
| Adults | > 70 years | 460-920 | 2,300 | 460-920 | 2,300 |
| Pregnancy | 14-50 years | 460-920 | 2,300 | 460-920 | 2,300 |
| Breast-feeding | 14-50 years | 460-920 | 2,300 | 460-920 | 2,300 |
For Table Legend & Data Sources Information click here.
For more details on daily sodium recommendations see “What is the recommended daily sodium intake?”.
Statistics on sodium consumption in mg per day
| By age and gender | mg of sodium/day | mg of sodium/day |
|---|---|---|
| Ages | MALES | FEMALES |
| 2-5 | 2,361 | 2,206 |
| 6-11 | 3,196 | 2,954 |
| 12-19 | 4,220 | 2,949 |
| 20-29 | 4,477 | 3,294 |
| 30-29 | 4,559 | 3,179 |
| 40-49 | 4,646 | 3,089 |
| 50-59 | 3,996 | 2,972 |
| 60-69 | 3,824 | 2,769 |
| 70 and over | 3,328 | 2,526 |
| Children average | 3,472 | 2,786 |
| Adults average | 4,218 | 2,997 |
| General averages | mg of sodium/day |
|---|---|
| Children average | 3,137 |
| Adults average | 3,592 |
| Adults by ethnicity | |
| Non-Hispanic white | 3,574 |
| Non-Hispanic black | 3,536 |
| Non-Hispanic Asian | 3,827 |
| Hispanic | 3,654 |
| Region | mg of sodium/day |
|---|---|
| Europe | 3,200-4,400 (1) |
| Australia | 2,150 (2) |
| Canada | 3,400 (3) |
The following table shows the “official” daily sodium intake recommendations. Please note however that not all scientific studies agree with these numbers. The daily sodium intake ranges that are considered by mainstream guidelines as healthy, are argued to be harmful by some new studies. (read more..)