MineralsmgKey Nutrient

Foods Rich in Sodium

Essential electrolyte for fluid balance and nerve function, but excess intake (common in Indian diets due to salt) raises blood pressure and cardiovascular risk.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Maintains fluid balance
Supports nerve impulses
Required for muscle contraction

Deficiency Signs

Hyponatremia (rare)
Muscle cramps
Headache and confusion

Daily Requirement (RDA)

2000

mg/day

Adult Male

2000

mg/day

Adult Female

1500

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Sodium

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Salt	39300	>999%	CoFID
2	Salt, white (sea, igneous or rock), no enrichment	39100	>999%	Ciqual
3	Salt, white (sea, igneous or rock), iodine added, no other enrichment	39100	>999%	Ciqual
4	Salt, white (sea, igneous or rock), iodine added, fluoride added 25 mg/100 g	39100	>999%	Ciqual
5	Table salt नमक	38800	>999%	USDA
6	Salt, table, non-iodised	38178	>999%	AFCD
7	Salt, table, iodised	38168	>999%	AFCD
8	Pure sea salt, no enrichment	37700	>999%	Ciqual
9	Celery salt	35000	>999%	Ciqual
10	Sea salt, grey, no enrichment	32200	>999%	Ciqual
11	Leavening agents, baking soda	27400	>999%	USDA
12	Sodium bicarbonate	27400	>999%	Ciqual
13	Bicarbonate of soda	27380	>999%	CoFID
14	Baking soda (bicarbonate), dry powder	27360	>999%	AFCD
15	Desserts, rennin, tablets, unsweetened	26000	>999%	USDA
16	Soup, beef broth or bouillon, powder, dry	26000	>999%	USDA
17	Soup, beef broth, cubed, dry	24000	>999%	USDA
18	Soup, chicken broth cubes, dry	24000	>999%	USDA
19	Soup, chicken broth or bouillon, dry	23900	>999%	USDA
20	Broth, stock or bouillon, meat and vegetables, dehydrated	21600	>999%	Ciqual
21	Broth, stock or bouillon, poultry, dehydrated	19800	990%	Ciqual
22	Broth, stock or bouillon, meat and vegetables, with fat, dehydrated	19400	970%	Ciqual
23	Broth, stock or bouillon, meat and vegetables, defatted, dehydrated	19300	965%	Ciqual
24	Aromatic stock cube, for fish, dehydrated	19000	950%	Ciqual
25	Stock, dry powder or cube	18400	920%	AFCD
26	Seasoning mix, dry, sazon, coriander & annatto	17000	850%	USDA
27	Vegetable stock cubes	16800	840%	CoFID
28	Chicken stock cubes	16300	815%	CoFID
29	Beef stock cubes	14560	728%	CoFID
30	Baking powder or raising agent	14200	710%	Ciqual

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Sodium do I need daily?▼

The recommended daily allowance (RDA) for Sodium is 2000mg/day for adult men and 2000mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Sodium do for the body?▼

Maintains fluid balance. Supports nerve impulses. Required for muscle contraction.

What happens if I don't get enough Sodium?▼

Sodium deficiency can lead to: Hyponatremia (rare), Muscle cramps, Headache and confusion. Adequate intake through diet or supplementation is recommended.