Did You Know?
The USDA, the federal department that determines levels of elements in our foods, releases a new version nearly every 18 months. So, today's milk might list 126 mg per cup while next year they might decide it's 132 mg per cup. The differences arent enough to bother us, but they do occur. Sodium Data Samples
 Sample listings of sodium in a variety of foods we eat and use.

Fish

All listings for fish, raw, fresh, 3 ounces.
  • Bass, Freshwater, Raw 59.5 mg
  • Bass, Striped, Raw 58.7 mg
  • Bass, Sea, 57. 8 mg
  • Blue Fish, Raw, 51 mg
  • Catfish Channel, Farmed, Raw 45.1 mg
  • Catfish, Channel, Wild, RAw
  • Cod, Atlantic, 45.9 mg
  • Cod, Pacific, 60.4 mg
  • MahiMahi, 54.6 mg
  • Eel, 43.8 mg
  • Flounder (Sole) 68.8 mg
  • Grouper, 45.1 mg
  • Haddock, 57.8 mg
  • Halibut, Pacific and Atlantic, 45.9 mg
  • Herring, Atlantic, 45.9 mg
  • Herring, Pacific, 62.9 mg
  • Lingcod, 50.2 mg
  • Mackerel, Atlantic, 76.5 mg
  • Mackerel, King, 134.3 mg
  • Mackerel, Pacific & Jack, 73.1 mg
  • Ocean Perch, Atlantic, 63.8 mg
  • Pike, Northern, 33.2 mg
  • Pike, Walleye, 43.4 mg
  • Pompano, Florida, 55.2 mg
  • Rockfish, Pacific, 51 mg
  • Salmon or Saltwater Trout, 51 mg
  • Salmon, Atlantic, Farmed 50.2 mg
  • Salmon, Atlantic, 37.4 mg
  • Salmon, Chinook, 40 mg
  • Salmon, Coho, Farmed, 40 mg
  • Salmon, Coho, Wild, 39.1 mg
  • Snapper, 54.4 mg
  • Squid, 37.4 mg
  • Trout, Mixed Species, 44.1 mg
  • Trout, Rainbow, Farmed, 29.8 mg
  • Trout, Rainbow, Wild, 26.4 mg
  • Tuna, Fresh, Bluefin, 33.2 mg
  • Tuna, Yellowfin, Fresh, 31.5 mg
  • Whitefish, 43.4 mg
Vegetables

The following are average sodium counts in vegetables based on 1/2 cup for sliced, diced, shredded or chopped, unless otherwise noted. For frozen varieties, make sure to check the package for sodium count.

  • Acorn squash 2mg
  • Artichokes, 1/2 medium artichoke 62mg
  • Banana Squash, per ounce 3mg
  • Beets, 1 raw 59mg
  • Broccoli 12mg
  • Buttercup squash 3mg
  • Butternut squash 3mg
  • Cabbage 6mg
  • Carrots, 1 medium 7" 25mg
  • Cauliflower 7mg
  • Chives, 1 tablespoon trace
  • Collard greens 4mg
  • Cucumbers, 1/2 cup 1mg
  • Endive 6mg
  • Garlic clove 1mg
  • Green beans 3mg
  • Green peas 3mg
  • Hubbard squash 4mg
  • Iceberg Lettuce, 1 leaf 2mg
  • Kale 15mg
  • Leeks 10 mg
  • Mushrooms 1mg
  • Mustard Greens 7mg
  • Onions 2mg
  • Parsley 12mg
  • Parsnips 7mg
  • Pumpkin 1mg
  • Radishes 14mg
  • Red cabbage 4mg
  • Romaine lettuce 2mg
  • Scallions 8mg
  • Shiitake Mushrooms, dried Japanese 3mg
  • Snap beans 3mg
  • Spinach, 1/2 cup 22mg
  • Summer Squash 1mg
  • Turnips 44mg
  • Turnip greens 11mg
  • Watercress 7mg
Meat

All meats, including wild game, have an appreciable amount of sodium. Although wild game has relatively the same sodium levels as domestic meats, it is much lower in fat and cholesterol. The following list, provided as a guide only, shows sodium and saturated fat content for domestic meats and domestically raised wild game. Various grades will have different levels of sodium.

Beef retail trim meat only. Beef cuts are 4 ounces.
  • brisket, whole, all grades 74mg
  • chuck, 70mg
  • flank, 0" trim, 79mg
  • ground, raw, extra lean 56mg
  • ground, baked, well done 73mg
  • ground, pan-fried 79mg
  • ground, raw, lean 64mg
  • ground, lean, baked, 81mg
  • ground, lean, broiled 101mg
  • ground, lean, pan-fried 87mg
  • porterhouse steak 69mg
  • ribs, whole 70mg
  • ribeye, 73mg
  • round, full cut 69mg
  • shank crosscuts 69mg
  • short loin T-Bone, Top Loin,
  • Sirloin, top broiled, 70mg
  • tenderloin 71mg
  • Corned Beef 1286mg
  • Beef jerky, Hickory Farms 1360mg, 1 ounce
Fowl bone-in, skinned, 4 ounces chicken, broiler or fryer
This pertains only to fresh, unsalted chicken. Read package nutritional label first. There should be no more than 80 mg per 4 ounce serving listed.
  • Light meat 76mg , Dark meat 96mg
Turkey, Young Hen, 4 ounces
  • Light meat 68mg
  • Dark meat 84mg
Pork 4 ounces
  • back rib, braised 74mg
  • loin, whole, braised 85mg
  • loin, blade, braised 78mg
  • loin, center, braised 58mg
  • loin, center rib, braised 59mg
  • loin, sirloin, braised 61mg
  • shoulder, whole, roasted 77mg
  • shoulder, arm, braised 116mg
  • shoulder cut, boneless 66.4mg
  • spareribs, braised 105mg
  • tenderloin, roasted 76mg
Note: Meat trimmed to 0" or 1/4" fat refers to the amount of fat present during cooking. For "lean only" listings, all visible fat is trimmed before cooking. Bear in mind that a small amount of fat is always present, even in meat trimmed to 0" fat before cooking.
Fruit

The following are average sodium counts of various fruits. The sodium milligrams are based on 1 medium sized fresh fruit or 1/2 cup of fruits like berries, raisins or chopped or sliced fruit.

  • Apples, all varieties 1mg
  • Apricots, fresh and dried 1mg
  • Avocados 21mg
  • Banana 1mg
  • Blackberries, wild and domestic < 1
  • Cantaloupe, 1/2 of a 5" melon 23mg
  • Cherries, Fresh 3mg
  • Dates 0mg
  • Grapes 1mg
  • Gooseberries 1mg
  • Honeydew, cubed 1/2 cup melon 9mg
  • Lemons 3mg
  • Loganberries 1mg
  • Mandarins, Satsuma, 1mg
  • Mulberries 7mg
  • Orange 0mg
  • Papaya, 1/2 cup 2 mg
  • Peaches 1mg
  • Pears 1mg
  • Persimmons, 1 medium 3mg
  • Pineapple, Fresh 3 ounces 1mg
  • Plums pitted, 1/2 cup 1mg
  • Prunes, Dried, Pitted 4mg
  • Raisins, black and golden, seedless 10mg
  • Raspberries trace
  • Strawberries 1mg
  • Tangerine 1mg
  • Watermelon, diced, 1/2 cup 2mg
  • Wild berries, all varieties 1mg
Shellfish

All listings for shellfish, raw, fresh, 3 ounces.
  • Abalone, 255.9 mg
  • Clams, 47.6
  • Crab, Alaskan King, 710.6 mg
  • Crab, Blue, 249.1
  • Crab, Dungeness, 250.8 mg
  • Crayfish, Farmed, 52.7 mg
  • Crayfish, Wild, 49.3 mg
  • Mussel, Blue, 243.1 mg
  • Oyster, Eastern, Farmed, 151.3 mg
  • Oyster, Pacific, 90.1 mg
  • Scallops, 136.9 mg
  • Shrimp, 125.8 mg