Diet and Nutrition

Sodium: 1,500 mg of Sodium Really Add Up Fast

January 11, 2017   /
Author: 
Nutrition411 Staff

The 2015 Dietary Guidelines for Americans recommends that all adults limit their sodium to 2,300 milligrams (mg) per day, but for some people who are 51 years of age and older, or individuals of any age who are African American or who have hypertension, diabetes, or chronic kidney disease it may be advisable to consume no more than 1,500 mg of sodium per day. The American Heart Association also recommends the 1,500 mg per day goal for all individuals, for optimal heart health. The following lists provide the sodium content of some common foods.

Grains

  • 1 cup (C) raisin bran cereal = 210 mg
  • 1 packet (43 grams [g]) instant oatmeal seasoned with spices and raisins = 189 mg
  • 1 slice whole-wheat bread = 146 mg
  • Half-cup cornbread stuffing prepared from mix = 455 mg
  • 1 four-inch buttermilk pancake, prepared from recipe = 198 mg
  • 1 large (3¼ʺ diameter × 2¾ʺ) commercially prepared blueberry muffin = 471 mg
  • 1 C mashed potatoes made with whole milk and margarine = 699 mg

Dairy foods

  • 1 ounce (oz) part-skim mozzarella cheese = 175 mg
  • 1 C part-skim ricotta cheese = 244 mg
  • 1 C low-fat buttermilk = 257 mg
  • 1 oz cheddar cheese = 176 mg
  • 1 C 1% milk = 107 mg
  • 8 oz fruit-flavored nonfat yogurt = 142 mg
  • 1 tablespoon (Tbsp) salted butter = 91 mg

Snack foods

  • 2 oz barbecue potato chips = 168 mg
  • 10 (60 g) hard, salted pretzel twists = 690 mg
  • Five saltine crackers = 141 mg
  • One large (2ʺ square × ⅞ʺ [56 g]) brownie = 82 mg
  • ½ C chocolate ice cream = 50 mg
  • One fruit-filled cereal bar = 117 mg
  • 1 oz cheese puffs = 324 mg

Meal components

  • One package ramen noodles = 1,503 mg
  • One can chunky chicken-noodle soup = 1,662 mg
  • One serving (5 g) dry taco-seasoning mix = 428 mg
  • One C prepared macaroni and cheese = 869 mg
  • One-fourth frozen 24-oz cheese pizza = 1,274 mg
  • One 91-g fish filet, batter or breaded and fried = 484 mg

Condiments

  • 1 Tbsp ketchup = 154 mg
  • 1 Tbsp tartar sauce = 100 mg
  • 2 Tbsp ranch dressing, regular = 135 mg
  • 1 Tbsp salad dressing (imitation mayonnaise) made with soybean oil = 126 mg
  • ½ C pasta sauce, ready to serve = 553 mg

References and recommended reading

How much sodium should I eat? American Heart Association website. http://sodiumbreakup.heart.org/sodium-411/how-much-sodium-do-you-need/. Accessed February 11, 2016.

National Nutrient Database for Standard Reference. US Department of Agriculture website. http://ndb.nal.usda.gov/. Updated November 30, 2015. Accessed February 11, 2016.