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Do I have to give up salt?
No. But most people eat more than they need. Some health authorities say that sodium intake should not be more than 2,400mg. Nutrition labels also list a Daily Value (upper limit) of 2,400mg per day for sodium. Much of the sodium in people’s diet comes from salt they add while cooking and at the table. (One teaspoon of salt provides about 2,000mg of sodium.)
Go easy on salt and foods that are high in sodium, including cured meats, luncheon meats, and many cheeses, most canned soups and vegetables, and soy sauce. Look for lower salt and no-salt-added versions of these products at your local Supermarket.
Where's the Salt?
Below is a list of popular foods, and their total amount of sodium (in milligrams).
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Bread / Grains Group
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Cooked cereal, rice, pasta, unsalted, 1/2 cup
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trace
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Ready-to-eat cereal, 1 oz.
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100-360
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Bread, 1 slice
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110-175
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Popcorn, salted, 1 oz.
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100-420
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Pretzels, salted, 1 oz.
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130-880
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Vegetables
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Vegetables, cooked without salt, 1/2 cup
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< 70
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Vegetables, with sauce, 1/2 cup
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140-460
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Tomato juice, canned, 3/4 cup
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660
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Vegetable soup, canned, 1 cup
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820
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Fruit Group
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Fruit, fresh, frozen, canned, 1/2 cup
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trace
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Dairy Group
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Milk, 1 cup
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120
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Yougurt, 8 oz.
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160
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Natural cheeses, 1 1/2 oz.
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110-450
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Process cheeses, 2 oz.
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800
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Meat Group
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Fresh meat, poultry, fish, 3 oz.
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< 90
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Tuna, canned, water pack, 3 oz.
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300
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Bologna, 2 oz.
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580
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Ham, lean, roasted, 3 oz.
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1,020
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Peanuts, roasted in oil, salted, 1oz.
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120
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Other
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Salad Dressing, 1 tbsp.
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75-220
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Ketchup, mustard, steak sauce, 1 tbsp.
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130-230
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Soy sauce, 1 tbsp.
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1,030
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Salt, 1 tsp.
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2,325
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Dill pickle, 1 medium
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930
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Source: United States Department of Agriculture, Home & Garden Bulletin #52
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