nutrient

Sodium

An extracellular electrolyte involved in fluid distribution, solute transport and electrical gradients across cell membranes.

Sodium is naturally present in foods and is commonly added as sodium chloride. The balance between sodium intake, losses and health outcomes is distinct from a recommendation to use salt.

What it does

Sodium is the dominant cation in extracellular fluid. Together with potassium it helps generate transmembrane electrochemical potentials and supports cellular uptake of solutes. The kidneys, hormones and fluid balance regulate sodium across the body.

Where it comes from

Sodium chloride added in processing and discretionary salt are major sources in Western diets.

Food sources

Per 100 g

Food amounts and reference percentages, both per 100 g
Food	Per 100 g	Daily reference
Anchovies, canned in olive oil, drained	5,400 mg	270%
Hummus, commercial	438 mg	21.9%
Cottage cheese, 2% fat	321 mg	16.05%
Atlantic sardines, canned in oil (SR Legacy 2018)	307 mg	15.35%
Almonds, dry-roasted and salted	256 mg	12.8%

Show 33 more foods

Food amounts and reference percentages, both per 100 g
Food	Per 100 g	Daily reference
Lentils, cooked and salted (SR Legacy 2018)	238 mg	11.9%
Light tuna, canned in water, drained	219 mg	10.95%
Chickpeas, canned and rinsed	202 mg	10.1%
Canned diced tomatoes	125 mg	6.25%
Whole egg, raw, frozen and pasteurized	121 mg	6.05%
Braised chicken drumstick	117 mg	5.85%
Spinach	111 mg	5.55%
Mature carrots, raw	86.6 mg	4.33%
Spinach, raw (SR Legacy 2018)	79 mg	3.95%
Carrots, frozen and unprepared	66 mg	3.3%
Chicken breast, raw	65.8 mg	3.29%
Ground beef, 90% lean and 10% fat	61.6 mg	3.08%
Atlantic salmon, farmed, cooked (SR Legacy 2018)	61 mg	3.05%
Atlantic salmon, farmed, raw (SR Legacy 2018)	59 mg	2.95%
Roasted beef tenderloin	54 mg	2.7%
Salmon	53.3 mg	2.67%
Atlantic salmon, farmed, raw	49.5 mg	2.48%
Braised chicken breast	47 mg	2.35%
Beef ribeye, raw	42.5 mg	2.13%
Oat milk, unsweetened and refrigerated	42 mg	2.1%
Plain whole-milk yogurt	41.8 mg	2.09%
Low-fat milk, 1% and fortified	39 mg	1.95%
Ground flaxseed	36.7 mg	1.84%
Greek yogurt, plain nonfat	36 mg	1.8%
Soy milk, unsweetened and shelf-stable	34.3 mg	1.71%
Rainbow trout, wild, raw (SR Legacy 2018)	31 mg	1.55%
Navel orange, raw	9 mg	0.45%
Grape tomatoes, raw	6 mg	0.3%
Russet potato, raw	2.74 mg	0.14%
Peanuts, raw	1.49 mg	0.07%
Rolled oats	0.67 mg	0.03%
White rice, long-grain, raw	0.46 mg	0.02%
Pie pumpkin, raw	0.31 mg	0.02%

Compared with EFSA’s adult reference of 2 g/day.

About these amounts

These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.

Healthy European adults, including pregnant and lactating women. Safe and adequate intake: 2 g/day. These are population references, not individual targets.

Portions recorded by the source

Hummus, commercial: 2 tablespoon (33.9 g) — 148.48 mg, 7.42% of the daily reference.
Cottage cheese, 2% fat: 1 cup (220 g) — 706.2 mg, 35.31% of the daily reference.
Almonds, dry-roasted and salted: 1 cup (135 g) — 345.6 mg, 17.28% of the daily reference.
Light tuna, canned in water, drained: 1 can (142 g) — 310.98 mg, 15.55% of the daily reference.
Canned diced tomatoes: 1 cup (245 g) — 306.25 mg, 15.31% of the daily reference.
Braised chicken drumstick: 1 drumstick (104 g) — 121.68 mg, 6.08% of the daily reference.
Roasted beef tenderloin: 1 roast (462 g) — 249.48 mg, 12.47% of the daily reference.
Braised chicken breast: 1 piece (174 g) — 81.78 mg, 4.09% of the daily reference.
Low-fat milk, 1% and fortified: 1 cup (246 g) — 95.94 mg, 4.8% of the daily reference.
Greek yogurt, plain nonfat: 1 container (156 g) — 56.16 mg, 2.81% of the daily reference.

The source records and EFSA guidance are linked in References below.

Worth knowing

Salt and sodium are different amounts. Table salt contains sodium and chloride. A label may report the weight of salt or the weight of sodium, depending on the country; these numbers are not interchangeable.

A closer look

Sodium helps move fluid and electrical signals

Sodium is concentrated mainly outside cells, while potassium is concentrated mainly inside. The body maintains that difference to support fluid balance, nerve signals and muscle function. EFSA’s intake value describes healthy populations rather than an individual treatment target.

References

Source-checked local draft.
Human editorial review pending.