Sodium Tracker Guide

Use the list below to identify how much sodium are in common breakfast, lunch and dinner foods.

salt

How much sodium do you consume on any given day? Not sure? Download the Healthy Cooking sodium tracker and start keeping tabs. Try it for a week and let us know how you did!


Remember, the Dietary Guidelines for Americans recommend consuming less than 2,300 mg sodium per day, and only 1,500 mg if you’re 51 or older, African-American or have hypertension, diabetes or chronic kidney disease.


Breakfast

  • 1 cup Cheerios – 190 mg
  • 3/4 cup Wheaties – 190 mg
  • 1 cup fat-free milk – 135 mg
  • 1 Whole wheat bagel (3.3 oz) – 400 mg
  • 1 oz. reduced-fat cream cheese – 120 mg
  • 2 Tbsp. sweetened peanut butter – 150 mg
  • 6 oz. reduced-fat fruit-flavored yogurt – 80 mg
  • 1 large egg – 70 mg
  • 2 breakfast turkey sausage links – 360 mg
  • 1 slice whole wheat toast – 220 mg
  • 1 Tbsp. margarine spread – 110 mg

Lunch

  • 3 oz. deli turkey – 255 mg
  • 3 oz. deli ham – 264 mg
  • 3 oz. deli roast beef – 157 mg
  • 3 oz. canned tuna in water – 270 mg
  • 1 oz. cheddar cheese – 176 mg
  • 1 oz. Swiss cheese – 73 mg
  • 1 oz. mozzarella cheese – 132 mg
  • 3/4 cup miniature pretzel twists – 450 mg
  • 1 Tbsp. yellow mustard – 165 mg
  • 1 Tbsp. reduced-fat mayonnaise – 130 mg
  • 1 (8-in.) whole wheat tortilla – 250 mg
  • 1/2 whole wheat pita bread – 140 mg

Dinner

  • 2 Tbsp. reduced-fat Italian salad dressing – 350 mg
  • 2 Tbsp. reduced-fat ranch salad dressing – 280 mg
  • 1 reduced-fat crescent roll – 220 mg
  • 1/5 thin whole wheat pre-baked pizza crust – 280 mg
  • 2 oz. uncooked whole wheat spaghetti – 0 mg
  • 3/4 cup cooked long grain brown rice – 7 mg
  • 3 oz. cooked lean ground beef – 60 mg
  • 3 oz. cooked chicken breast – 55 mg
  • 3 oz. cooked salmon – 55 mg
  • 3 oz. cooked pork loin – 23 mg
  • 4 oz. (uncooked) Italian turkey sausage link – 670 mg