Salt is made of sodium and chloride – salt is essential for life. Where does the sodium come from? 80% of our
sodium intake comes from eating processed foods, another 10% is added to our foods in the form of table salt, and
the final 10% comes from unprocessed foods such as fruits and vegetables.
Most natural foods start out with an abundance of potassium and very little sodium. During food processing, this
balance is reversed and the result are foods high in sodium and low in potassium. For example, an apple starts
out with only 1 mg of sodium. The same apple in an apple pie has 266 mg of sodium.
Sodium and chloride are the most abundant ions in the fluids outside of cells. Sodium is important for maintaining
blood pressure and fluid balances. Sodium retention in the kidneys can result in increased water retention, which
can result in increased blood pressure.
Reducing salt in the diet has been shown to slightly lower the risk of stroke, high blood pressure, and heart attack.
The recommended daily allowance is 2,300 mg.
Your Sodium Intake
Your Top Sodium Sources
Below are the major contributors of Sodium to your diet. This list is based upon the foods you eat the most, not the amount of Sodium per serving (which is shown for reference purposes only).
