Do Eggs Contain a Lot of Sodium? Debunking the Myths

November 25, 2025 •

4 min read

One large egg naturally contains approximately 62 to 71 milligrams of sodium, a relatively low amount compared to many processed foods. The concern over whether do eggs contain a lot of sodium often stems from misconceptions and the way eggs are commonly prepared and served alongside high-sodium ingredients.

Quick Summary

A single large egg provides a moderate, naturally-occurring amount of sodium. The real increase in sodium content typically comes from adding salt and pairing eggs with high-sodium processed meats and cheeses during cooking, rather than from the egg itself.

Key Points

Low Natural Sodium: A single large egg contains only about 62-71 mg of naturally-occurring sodium.
Preparation Increases Sodium: The majority of sodium in egg dishes comes from added salt, processed meats, and cheeses used during cooking, not the egg itself.
Eggs vs. Processed Foods: Compared to many processed foods like canned soups or deli meats, eggs are a naturally low-sodium protein source.
Majority in the White: Most of the egg's natural sodium content is located in the egg white, not the yolk.
Flavor with Spices: Use herbs and spices like paprika and chives instead of salt to keep egg dishes flavorful and low in sodium.
Control Your Cooking: By making eggs at home, you have full control over the sodium content, avoiding the hidden salt in restaurant or pre-packaged versions.
Healthy Diet Component: Eggs can be a vital part of a healthy, low-sodium diet when prepared mindfully.

Understanding the Natural Sodium Content of Eggs

Contrary to popular belief, eggs in their natural, unprocessed form are not high in sodium. The average large egg contains a modest amount of sodium, most of which is found within the egg white. This natural presence of the mineral is essential for proper body function, including nerve transmission and fluid balance. For most healthy individuals, the sodium contribution from eating an egg or two is minimal and easily fits within daily dietary guidelines. The World Health Organization, for example, recommends a daily intake of less than 2,000 mg of sodium for adults. A single large egg accounts for only about 3-4% of this recommended limit.

The Sodium Lies in the Preparation

The sodium in an egg dish is almost always a result of added ingredients, not the egg itself. The way you prepare your eggs can dramatically alter the final sodium count. Frying eggs in butter and seasoning with salt can quickly increase the sodium, but the real culprits are often the accompanying breakfast items. Take a standard American breakfast, for instance: scrambled eggs with bacon, sausage, and cheese. Each of these additions significantly boosts the sodium content. To keep your meal low in sodium, it's crucial to be mindful of these ingredients and use herbs and spices for flavor instead of relying on salt.

Comparing the Sodium Levels

To put the sodium in an egg into perspective, it helps to compare it with other common foods. Processed and pre-packaged items are often loaded with sodium, making a single large egg a far healthier choice. The table below illustrates this difference clearly.


Food Item	Sodium Content (mg) per serving
One Large Whole Egg	~71 mg
Bacon (2 strips)	~300 mg
Canned Soup (1 cup)	~700 mg or more
Sliced Deli Meat (2 oz)	~600 mg
Plain Chicken Breast (3.5 oz)	~70 mg
Salted Pretzels (1 oz)	~400 mg

As you can see, the sodium contribution from a single egg is dwarfed by the levels found in processed meats and snacks. This comparison highlights that concerns about eggs containing a lot of sodium are largely misplaced and better directed toward highly processed foods.

Tips for Reducing Sodium in Your Egg Dishes

For those on a low-sodium diet, or simply trying to be healthier, there are several simple strategies to keep your egg dishes flavorful without adding unnecessary salt:

Embrace Herbs and Spices: Use black pepper, paprika, garlic powder, onion powder, or fresh chives and parsley to add flavor. These salt-free seasonings can completely transform a dish without increasing the sodium count.
Rinse Canned Ingredients: If you're adding ingredients like canned beans or other vegetables to an egg scramble, rinse them thoroughly under running water to remove some of the added sodium.
Choose Fresh over Processed: Opt for fresh, unprocessed ingredients like mushrooms, bell peppers, and onions in your omelets instead of high-sodium deli meats or cheese.
Cook at Home: By preparing your own meals, you have complete control over the amount of salt used. Avoid fast food egg dishes or pre-packaged egg mixes, which often contain hidden sodium.
Use Low-Sodium Substitutes: When using condiments, look for low-sodium alternatives. For instance, swap regular soy sauce for a low-sodium version.

Health Implications of High Sodium Intake

Consuming too much sodium is a global health concern, associated with an increased risk of high blood pressure, heart disease, stroke, and kidney disease. The vast majority of sodium in most people's diets comes from processed and prepared foods, not from naturally occurring sources like eggs. Focusing on reducing intake from these major sources is far more impactful than worrying about the minimal sodium in a fresh egg.

The Role of Egg Whites vs. Yolks

The sodium in an egg is not evenly distributed between the yolk and the white. Most of the sodium is concentrated in the egg white. An egg white from a large egg contains approximately 55 mg of sodium, while the yolk contains the remainder. For individuals needing to severely limit sodium intake, using only egg whites can slightly reduce the sodium count, but since the overall amount is already low, this is often unnecessary unless specifically advised by a doctor.

Conclusion

In summary, the claim that eggs contain a lot of sodium is a misconception rooted in how we typically prepare and eat them. A single egg has a very low, naturally-occurring sodium level that is not a cause for concern for most people. The real risk of excessive sodium intake comes from processed ingredients and the generous use of table salt in cooking. By being mindful of your additions and embracing fresh herbs and spices, eggs can remain a healthy, low-sodium part of your diet. Prioritizing whole, unprocessed foods is the most effective strategy for managing your daily sodium intake and protecting your long-term health.

Note: For more information on reducing sodium in your diet, the National Heart, Lung, and Blood Institute (NHLBI) offers excellent resources at 5 Ways to Cut Down on Sodium and Improve Your Heart Health.

Frequently Asked Questions

A single large egg contains approximately 62 to 71 milligrams of sodium, a relatively low amount that contributes minimally to your daily intake.

The sodium in a fresh, raw egg is naturally occurring. Any significant increase in sodium content typically comes from salt and other high-sodium ingredients added during the cooking process.

No, when prepared without added salt or high-sodium ingredients, eggs are not considered bad for those with high blood pressure. They are naturally low in sodium and can be part of a heart-healthy diet.

Yes, the majority of an egg's natural sodium content is found in the egg white. A large egg white contains about 55 mg of sodium, while the yolk contains the rest.

Yes, eggs are an excellent food for a low-sodium diet. It is important to cook them without adding extra salt and to avoid serving them with high-sodium sides like bacon, sausage, or salted cheese.

Many processed foods commonly paired with eggs are high in sodium, including bacon, sausage, certain cheeses, pre-packaged ham, and salted breads.

To make low-sodium scrambled eggs, cook them without adding salt. Instead, use spices like black pepper, garlic powder, or fresh herbs like chives to add flavor.