Home > Daily Value of Sodium Chart

What Does Half of Your DV of Sodium Look Like?

Most Americans consume a large amount of salt. Restricting salt intake is especially important if you have heart disease or hypertension—or if you’re genetically predisposed to hypertension. The FDA recommends no more than 2,300 mg of sodium a day. That comes out to just a teaspoon of salt! As long as you pass on salting your food at the dinner table and only occasionally indulge a potato chip craving, you should be well within range, right?

Not necessarily.

Hefty servings of sodium hide in some foods you’d least expect. So we measured out just above half (1200 mg) of your daily serving of sodium— that is one half what the USDA suggests most adults should aim for—to help you decide which foods to limit or leave off your grocery list altogether.

Image

Wendy's Baja Chili Salad:

3/4 salad bowl=1200mg sodium

Image

Chipotle Carnitas Burrito:

2/5 burrito=1200mg sodium

Image

Jack in the Box Deli Trio:

1/2 sandwich=1200mg sodium

Image

Arby's Mozarella Sticks:

3 sticks=1200mg sodium

Image

Beef Jerky:

5 pieces=1200mg sodium

Image

Soy Sauce:

1 1/3 tbs=1200mg sodium

Image

McDonald's Cheeseburger:

1 3/5 burger=1200mg sodium

Image

Dinner Roll:

5 1/5 slices=1200mg sodium

Image

Deli Ham:

9 slices=1200mg sodium

Image

Balogna:

4 3/4 slices=1200mg sodium

Image

Ramen Noodles:

3/4 package=1200mg sodium

Image

Chicken Breast:

3 pieces=1200mg sodium

Image

Corned Beef:

2 slice=1200mg sodium

Image

Cheddar Cheese:

6 4/5 slices=1200mg sodium

Image

Lasagna:

3 slices=1200mg sodium

Image

Turkey and Gravy:

7 1/2 oz.=1200mg sodium

Image

Smoked Salmon:

2.1 oz.=1200mg sodium

Image

Sour Cream and Onion Chips:

1.1 7oz bag=1200mg sodium

Image

Popcorn:

4 3/4 oz.=1200mg sodium

Image

Pretzels:

17 pretzels=1200mg sodium

Image

Salted Nuts:

1.9 cups=1200mg sodium

Image

Italian Dressing:

8 1/5 tbs=1200mg sodium

Image

Ketchup:

7 4/5 tbs =1200mg sodium

Image

Teryaki Sauce:

1 3/4 tbs=1200mg sodium

Image

Pizza Hut Supreme Pan Pizza:

1 2/5 pizzas=1200mg sodium

Image

2% Milk:

9.5 cups=1200mg sodium

Image

Chicken Broth:

1/2 cup=1200mg sodium

Image

White Bread:

9 1/2 slices=1200mg sodium

Image

Cottage Cheese:

1 cup=1200mg sodium

Image

Cereal:

5 1/5 cups=1200mg sodium

The amount of food in each photo shows what slightly more than half of your recommended daily allowance (RDA) of sodium (1,200 mg) looks like. These photos were shot with a Canon 7D DSLR.

The FDA recommends no more than 2,400 mg a day—but that’s not a number you should strive for. Most adults would benefit from a diet that contains less than 1,500 mg per day.

Aside from cutting down on the culprits in this list, there are steps you can take to keep your sodium levels on the level. Become a label reader to sleuth out any unsavory (pun intended) sodium offenders. Be sure to rinse canned or frozen food items like beans or tuna that contain added salt. Better yet, opt for fresh versions when possible.

When you can, cook at home instead of eating out so you know exactly what’s going into your meal. Hold the salt and experiment with adding flavor to your food through a variety of herbs and spices. Buy only unsalted butter and low-salt condiments and broths.