Do eggs contain sodium? Unpacking the Nutritional Facts

November 28, 2025 •

3 min read

According to the USDA, a single large, hard-boiled egg contains approximately 62 to 71 milligrams of naturally occurring sodium, a relatively small amount compared to the recommended daily intake. So, do eggs contain sodium? Yes, but the quantity is quite modest.

Quick Summary

A whole large egg contains a moderate amount of naturally occurring sodium, primarily concentrated in the egg white. The overall sodium level is low, but preparation with added salt or high-sodium ingredients can increase the final count significantly.

Key Points

Naturally Present: A large egg contains approximately 62–71 mg of naturally occurring sodium.
Low Contribution: The natural sodium in one egg is a very small portion (around 3%) of the recommended daily intake of <2,300mg.
Concentrated in the White: The majority of an egg's sodium is found in the egg white (approx. 55 mg), with the yolk containing less.
Preparation Matters: Added ingredients like salt, cheese, and processed meats are the main cause of high sodium levels in egg dishes.
Low-Sodium Food: When prepared without added salt, a single egg is considered a low-sodium food, suitable for most health-conscious diets.
Nutrient-Dense: Despite its low sodium, the egg remains a nutritional powerhouse, rich in protein, vitamins, and minerals.

The Natural Presence of Sodium in Eggs

Yes, eggs do contain sodium, but the levels are surprisingly low for an unprocessed animal product. Sodium is an essential mineral vital for maintaining fluid balance, nerve function, and muscle contractions, and it is naturally present in all whole, unprocessed foods, including eggs. For most people without a specific health condition that requires extreme sodium restriction, the natural sodium content of an egg is not a cause for concern. The World Health Organization recommends a daily sodium intake of less than 2,000 mg for adults. A single large egg contributes a very minor portion to this total, leaving plenty of room for other dietary sources.

The Breakdown of Sodium in a Large Egg

Different nutritional databases report slightly varying but consistent figures for the sodium content of a large egg. On average, a large egg (around 50 grams) contains between 62 and 71 milligrams of sodium. When considering the recommended daily intake, this is roughly 3% of the daily value. Therefore, eggs are not considered a high-sodium food. The key takeaway for anyone monitoring their sodium intake is that the processing and preparation methods are what typically adds the bulk of the sodium to an egg-based meal.

Egg Components: Sodium in the Yolk vs. White

Many people are curious about how the sodium is distributed within the egg itself. The sodium is not evenly dispersed between the yolk and the white. In fact, a significant majority of the sodium is found in the egg white. The egg yolk, while rich in fat, cholesterol, and many vitamins, contains a smaller amount of sodium.

Egg White: A single large egg white contains approximately 55 milligrams of sodium, along with 4 grams of protein and no fat.
Egg Yolk: The egg yolk contains a smaller amount, making the white the primary contributor to the whole egg's total sodium count.

This distribution is particularly important for individuals who choose to eat only egg whites for their low-fat, high-protein content, as they will still be consuming most of the egg's natural sodium.

How Cooking Method Affects Sodium Levels

The way an egg is prepared can drastically change its final sodium content. Simple methods like boiling or poaching keep the sodium levels low. However, popular preparations often introduce additional ingredients that are high in sodium. This is a crucial point for managing dietary sodium.

Here are some examples of how preparation affects the sodium in your egg:

Poached or Hard-Boiled: These methods require no extra ingredients and therefore have a sodium count equivalent to the natural levels of the egg, around 62-71 mg.
Scrambled: Often involves adding salt, milk, butter, and potentially cheese or other toppings. A restaurant-prepared scramble can contain several hundred milligrams of sodium.
Omelets and Frittatas: Similarly to scrambled eggs, these dishes often include high-sodium ingredients such as cheese, processed meats (like sausage or ham), and extra salt.

Comparison Table: Sodium in Different Egg Preparations


Preparation Method	Key Ingredients	Approximate Sodium Content (per large egg)	Sodium Source
Hard-Boiled/Poached	None added	62–71 mg	Naturally occurring
Scrambled (Basic)	Egg, small amount of salt, butter	~100–150 mg	Natural + Added Salt
Scrambled (Restaurant)	Eggs, salt, milk, cheese, high-sodium meat	200–500+ mg	Natural + Added Salt/Ingredients
Egg White Only (Cooked)	None added	~55 mg	Naturally occurring

Making Informed Dietary Choices

For those monitoring their sodium intake, eggs can be a valuable part of a healthy diet. The key lies in focusing on cooking methods and complementary ingredients. By opting for poached or hard-boiled eggs, you can enjoy the protein and nutrient benefits without significantly increasing your sodium consumption. For those who enjoy scrambled eggs or omelets, using fresh vegetables and low-sodium seasonings can help maintain control over your intake.

Eggs are a versatile and nutrient-dense food, providing high-quality protein, essential vitamins, and minerals. Understanding that the natural sodium content is low empowers individuals to make conscious choices when preparing meals. To learn more about the nutritional benefits of eggs, you can review resources from health organizations and nutrition websites.

Conclusion

In summary, eggs do contain sodium, but the level is modest and naturally occurring. A large egg contributes only a small fraction of the daily recommended sodium intake. The primary factor influencing the total sodium in an egg dish is the cooking method and any additional ingredients used. By being mindful of these additions, eggs can easily be incorporated into a balanced, low-sodium diet, providing excellent nutrition without the hidden salt found in many processed foods.

Frequently Asked Questions

The sodium in an uncooked, fresh egg is naturally occurring and is not added during processing. This is true for both the egg white and the yolk.

No, a large hard-boiled egg contains a small amount of naturally occurring sodium, typically around 62–71 mg, since no additional salt is used during preparation.

One large egg white contains approximately 55 milligrams of sodium, which is where most of the egg's natural sodium is located.

Scrambled eggs often have more sodium than a plain egg because of added ingredients like salt, milk, butter, or cheese. The salt added during cooking, not the egg itself, significantly increases the sodium content.

Yes, eggs can be a great addition to a low-sodium diet as long as you control the preparation. For instance, stick to simple cooking methods like poaching or boiling instead of adding extra salt or high-sodium ingredients.

No, the egg yolk contains a lower amount of sodium compared to the egg white. While it is higher in other nutrients like fat and cholesterol, it is not considered high in sodium.

The natural sodium in an egg (around 62–71 mg) is considerably lower than in many processed protein sources and breakfast meats, such as sausage or bacon, which can contain hundreds of milligrams per serving.