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..)

Recommendations for Sodium (mg/day)

Life Stage Age AI for menUL for menAI for women UL for women
Infants 0-6 months120-120-
Infants 6-12 months 170-170-
Children 1-3 years 200-4001,000200-4001,000
Children4-8 years 300-6001,400300-6001,400
Children 9-13 years 400-8002,000400-8002,000
Adolescents 14-18 years 460-9202,300460-9202,300
Adults 19-50 years 460-9202,300460-9202,300
Adults 51-70 years 460-9202,300460-9202,300
Adults > 70 years 460-9202,300460-9202,300
Pregnancy 14-50 years460-9202,300460-9202,300
Breast-feeding 14-50 years460-9202,300460-9202,300
For Table Legend & Data Sources Information click here.

Best food sources of Sodium

FoodServing Amount of Sodium (mg)% of RDA
for men
Rating % of RDA
for women
Cuttlefish, cooked3 oz (85g)632.442.2Excellent42.2Excellent
Abalone, cooked3 oz (85g)502.433.5Excellent33.5Excellent
Octopus, cooked3 oz (85g)39126.1Excellent26.1Excellent
Cheese2 oz (56g)34823.2Excellent23.2Excellent
Lobster, cooked3 oz (85g)32321.5Excellent21.5Excellent
Mussel, cooked3 oz (85g)313.720.9Excellent20.9Excellent
Coconut water1 cup (240g)25216.8Good16.8Good
Crab, cooked3 oz (85g)237.215.8Good15.8Good
Scallops, cooked3 oz (85g)225.215Good15Good
Rye1 slice (32g)21114.1Good14.1Good
Pork lean, cooked3 oz (85g)196.313.1Good13.1Good
Shrimp, cooked3 oz (85g)190.412.7Good12.7Good
Cheese ricotta, low fat1/2 cup (124g)15510.3Good10.3Good
Oysters3 oysters (140g)148.49.9-9.9-
Egg large2 large (100g)1409.3-9.3-
Soy milk1 cup (250g)127.58.5-8.5-
Bread, mulitgrain1 slice (26g)1097.3-7.3-
Cheese ricotta1/2 cup (124g)1046.9-6.9-
Herring, cooked3 oz (85g)97.86.5-6.5-
Swordfish, cooked3 oz (85g)97.86.5-6.5-
Milk, cow's1 cup (244g)97.66.5-6.5-
Clam, cooked3 oz (85g)95.26.3-6.3-
Pollock, cooked3 oz (85g)93.56.2-6.2-
Flounder, cooked3 oz (85g)89.36-6-
Beet greens1 cup (38g)85.95.7-5.7-
Yogurt low fat1/2 cup (120g)83.85.6-5.6-
Crayfish, cooked3 oz (85g)82.55.5-5.5-
Perch, cooked3 oz (85g)81.65.4-5.4-
Veal lean, cooked3 oz (85g)81.65.4-5.4-
Chard1 cup (36g)74.65-5-
Haddock, cooked3 oz (85g)744.9-4.9-
Olivestbsp (28g)71.94.8-4.8-
Mackerel, cooked3 oz (85g)70.64.7-4.7-
Beef liver, cooked3 oz (85g)67.14.5-4.5-
Chicken breast filet, cooked3 oz (85g)66.34.4-4.4-
Cod, cooked3 oz (85g)66.34.4-4.4-
Beetroot, cooked1/2 cup (85g)65.44.4-4.4-
Goose, cooked3 oz (85g)64.64.3-4.3-
Turkey, cooked3 oz (85g)59.54-4-
Halibut, cooked3 oz (85g)58.73.9-3.9-
Oats, cooked1/2 cup (117g)57.53.8-3.8-
Eel, cooked3 oz (85g)55.33.7-3.7-
Duck, cooked3 oz (85g)55.33.7-3.7-
Beef, lean3 oz (85g)54.43.6-3.6-
Lamb lean, cooked3 oz (85g)54.43.6-3.6-
Carp, cooked3 oz (85g)53.63.6-3.6-
Salmon, cooked3 oz (85g)51.93.5-3.5-
Artichokes, cooked1/2 cup (84g)50.43.4-3.4-
Snapper, cooked3 oz (85g)48.53.2-3.2-
Grouper, cooked3 oz (85g)45.13-3-
Quail, cooked3 oz (85g)44.22.9-2.9-
Tuna, cooked3 oz (85g)42.52.8-2.8-
Carrot1 medium (61g)422.8-2.8-
Dandelion greens1 cup (55g)41.82.8-2.8-
Turnip greens1 cup (144g)41.82.8-2.8-
Pike, cooked3 oz (85g)41.72.8-2.8-
Celery1/2 cup (50g)402.7-2.7-
Radish4 medium (100g)392.6-2.6-
Trout, cooked3 oz (85g)35.72.4-2.4-
Broccoli florets, cooked1/2 cup (78g)322.1-2.1-
Rabbit, cooked3 oz (85g)31.42.1-2.1-
Sweet potato, cooked1/2 cup (100g)271.8-1.8-
Kelp2 tbsp (10g)23.31.6-1.6-
Bok choy1/2 cup (35g)22.81.5-1.5-
Fennel1/2 cup (43,5g)22.61.5-1.5-
Red cabbage1/2 cup (75g)211.4-1.4-
Passionfruit4 medium (72g)201.3-1.3-
Brussels sprouts, cooked1/2 cup (78g)16.41.1-1.1-
Peanuts1 oz (28g)161.1-1.1-
Honeydew1/2 cup (85g)15.31-1-
Collards, cooked1/2 cup (95g)15.21-1-
Kale, cooked1/2 cup (65g)151-1-
Coconut milk1/2 cup (120g)14.51-1-
Watercress1 cup (34g)13.90.9-0.9-
Cantaloupe1/2 cup (85g)13.60.9-0.9-
Soy Yogurt1/2 cup (100g)130.9-0.9-
Asparagus, cooked1/2 cup (90g)12.60.8-0.8-
Spinach, cooked1/2 cup (90g)12.60.8-0.8-
Coconut meat2 oz (56g)11.20.7-0.7-
Heavy cream1 oz (28g)10.60.7-0.7-
Green leaf lettuce1 cup (36g)10.10.7-0.7-
Cauliflower, cooked1/2 cup (62g)9.30.6-0.6-
Flaxseed1 oz (28g)8.40.6-0.6-
Adzuki beans, cooked1/2 cup (100g)80.5-0.5-
Parsnip, cooked1/2 cup (78g)7.80.5-0.5-
Arugula1 cup (28g)7.60.5-0.5-
Amaranth, cooked1/2 cup (123g)7.40.5-0.5-
Poppy seeds1 oz (28g)7.30.5-0.5-
Black Tea1 cup (237g)7.10.5-0.5-
Avocadosmall (100g)70.5-0.5-
Quinoa, cooked1/2 cup (92,5g)6.50.4-0.4-
Tomato1 medium (123g)6.20.4-0.4-
Green cabbage, cooked1/2 cup (75g)60.4-0.4-
Mung bean sprouts1 cup (100g)60.4-0.4-
Chickpeas, cooked1/2 cup (82g)5.80.4-0.4-
Parsley10 springs (10g)5.60.4-0.4-
Chia seeds1 oz (28g)5.30.4-0.4-
Leek, cooked1/2 cup (52g)5.20.3-0.3-
Pumpkin seeds1 oz (28g)50.3-0.3-
Tofu1 cup (100g)50.3-0.3-
For Table Legend & Data Sources Information click here.

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