food values, nutrition data

Sodium Data Samples Printer Version
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

Where To Get Data For All The Foods You Eat
You can find more data on one of the data books we have listed at Our Bookstore page.

Is Counting Necessary?
Keeping track of what we eat is the best way to stay healthy or get healthy if need be. Calories, fats, cholesterol, trans fats and sodium as well as potassium and other elements are what keep us going. However, we MUST take care and keep track or we can imbalance our systems. We already know that a good diet will help us stay healthy. In Doctor Larry Santora's book, The O.C. Heart Diet, he pinpoints the need to eat, exericise and watch our intake data &mash; all for good health.

28-Day Meal Planning
The No Salt, Lowest Sodium Cookbook offers a tested and proved 28-day meal planning guide to help you make up your own meals for a full month. This way you can control your sodium and any other restrictions you have or want to place upon yourself. Thousands of users have written us to tell us of the success they've had with this plan. And of course, the plan's creator, Donald Gazzaniga, used it to avoid the heart transplant list and to get his heart back to normal. For your copy Just Click here.