Do Eggs Have a Lot of Sodium? What to Know for Your Health

January 3, 2026 •

4 min read

One large egg contains approximately 70 milligrams of sodium, a relatively low amount compared to many other foods. The perception that eggs are high in sodium often comes from how they are prepared, with added salt and other salty ingredients. This article will delve into the facts about the sodium content of eggs and provide practical advice for managing your intake.

Quick Summary

A single egg is naturally low in sodium, contributing only a small percentage to the daily recommended limit. Added salt and high-sodium accompaniments significantly increase the overall sodium count. Whole eggs contain moderate sodium, while egg whites have slightly less, and yolks contain a minimal amount.

Key Points

Moderate Sodium Content: One large egg naturally contains a moderate amount of sodium (about 70mg), which is not considered high for a single food item.
Added Ingredients are the Culprit: The primary reason egg dishes can be high in sodium is the addition of salt, processed meats, and salty cheeses during preparation.
Sodium Distribution: The majority of an egg's sodium is concentrated in the egg white (around 55mg), with a minimal amount found in the yolk.
Versatile for Low-Sodium Diets: Eggs can be prepared in various ways to fit a low-sodium diet, such as poaching or boiling, and flavoring with herbs instead of salt.
Beware of Processed Products: Pre-packaged liquid egg substitutes and some restaurant egg dishes may contain higher levels of sodium.
Mindful Preparation is Key: For heart health and blood pressure management, controlling the ingredients you add to your eggs is more important than the egg's natural sodium content.

Understanding the Sodium Content of a Single Egg

Naturally, eggs are not a high-sodium food. A large, whole egg typically contains between 62 and 71 milligrams of sodium. This amount represents only about 3% of the Daily Value (DV) for sodium, based on the recommended limit of 2,300 milligrams per day for a healthy adult. The misconception that eggs are high in sodium often stems from a lack of nutritional awareness or confusion with other processed breakfast foods.

Where is the sodium in an egg?

The sodium in a whole egg is distributed unevenly between the white and the yolk. The majority of the sodium is found in the egg white. For instance, a single large egg white contains around 55 milligrams of sodium, while the yolk has a much smaller amount, sometimes as little as 8 milligrams. This makes egg whites a particularly low-sodium choice for those who need to strictly limit their intake.

The Real Source of High Sodium in Egg Dishes

While the egg itself is a modest contributor of sodium, the preparation method and additional ingredients are the primary reasons egg-based meals can become high in sodium. Consider these common additions:

Added Salt: Simply seasoning your eggs with a salt shaker can dramatically increase the sodium content. A single teaspoon of salt contains over 2,300mg of sodium, and even a small pinch can add a significant amount.
High-Sodium Meats: Common breakfast meats like bacon, sausage, and ham are processed and cured with salt, turning a low-sodium breakfast into a high-sodium meal.
Cheeses and Condiments: Shredded cheese, certain hot sauces, and salted seasonings are frequently used in omelets and scrambles, all contributing substantial amounts of sodium.
Packaged and Prepared Foods: If you are using pre-packaged egg substitutes, be sure to read the label. Some manufacturers add sodium to enhance flavor or as a preservative. Even the bread for toast or butter can contain added salt.

The Sodium Impact of Different Cooking Methods

Preparation is key when managing sodium intake with eggs. Here is a brief comparison of how sodium levels can change based on how you cook your eggs:


Preparation Method	Key Ingredients	Approximate Sodium per Serving (2 Large Eggs)
Scrambled (Homemade, Unsalted)	2 eggs, water/milk	124–142 mg
Scrambled (Restaurant/Premade)	2 eggs, added salt, seasonings	400+ mg (often very high)
Hard-Boiled	1 egg	62–71 mg
Omelette with Cheese	2 eggs, cheese, salt	Up to 890 mg
Eggs Benedict	2 poached eggs, ham, hollandaise	Over 2,000 mg

Healthier Cooking Methods for Low-Sodium Eggs

If you're focused on a low-sodium diet, you don't have to give up eggs. A few simple adjustments can help you enjoy their nutritional benefits without excessive salt.

Use Herbs and Spices Instead of Salt

Fresh Herbs: Add flavor with fresh or dried herbs like chives, parsley, dill, or oregano.
Salt-Free Seasonings: Reach for garlic powder, onion powder, or black pepper to boost taste.
Acidic Touches: A squeeze of lemon juice or a dash of vinegar can brighten up the flavors of your egg dish without any salt.

Embrace Fresh, Whole Food Pairings

Fresh Vegetables: Mix in chopped onions, spinach, bell peppers, or tomatoes to add bulk, nutrients, and flavor to your omelets and scrambles.
Heart-Healthy Fats: Use avocado as a topping for flavor and healthy fats instead of salty bacon or ham.

Opt for Healthier Breakfast Combinations

Pair with Low-Sodium Toast: Use low-sodium whole-grain bread and unsalted butter for your toast.
Try Steaming: Steamed eggs, popular in many Asian cuisines, are naturally low in sodium and incredibly fluffy.
Create a Low-Sodium Breakfast Bowl: Combine a poached or hard-boiled egg with unsalted nuts, low-sodium cottage cheese, or a side of oatmeal with berries.

Conclusion: The Bottom Line on Eggs and Sodium

In summary, the notion that eggs are inherently high in sodium is false. A single, plain egg contains a relatively small amount of naturally occurring sodium. The overall sodium content of an egg dish is almost entirely dependent on the cooking method and the ingredients added during preparation. By choosing fresh, whole-food pairings and opting for flavor-boosting herbs and spices instead of salt, eggs can be a valuable part of a healthy, low-sodium diet. For those managing high blood pressure or other health concerns, monitoring the extra ingredients is the most important step for controlling sodium intake.

Key Takeaways

Naturally Low Sodium: A large egg contains only about 70 milligrams of naturally occurring sodium, roughly 3% of the daily recommended limit.
Sodium Lies in Preparation: The high sodium content in many egg dishes comes from added salt, processed meats like bacon or sausage, and salty cheeses.
Egg White vs. Yolk: The egg white contains significantly more sodium (approx. 55mg) than the egg yolk (approx. 8mg).
Healthier Cooking Methods: To keep sodium low, season with herbs, spices, and fresh vegetables instead of salt.
Safe for Low-Sodium Diets: With mindful preparation, eggs are a safe and nutritious protein option for those on a low-sodium diet.
Check Processed Items: Always read nutrition labels on pre-made products, as they often contain added sodium.

Frequently Asked Questions

A single large egg contains approximately 62 to 71 milligrams of naturally occurring sodium. This is considered a low amount and makes up only a small fraction of the daily recommended intake.

For a strictly low-sodium diet, egg whites are a better choice, as they contain significantly less sodium than whole eggs. The yolk holds only a small fraction of the egg's total sodium content, while the egg white contains most of it.

To keep sodium low, avoid adding table salt and high-sodium ingredients like processed meats and cheese. Instead, use herbs like chives or dill, spices like garlic powder, or a dash of black pepper to add flavor.

Yes, restaurant egg dishes and many processed breakfast items often contain significantly more sodium than homemade versions. This is due to added salt, cheeses, and other salty ingredients used for flavor.

Yes, moderate egg consumption is generally safe for people with high blood pressure, as the focus for managing sodium should be on the added ingredients rather than the egg itself. Choosing low-sodium accompaniments is key.

Yes, salted duck eggs are a very high-sodium food. The salting process involves wrapping the eggs in a salt-rich mixture, which dramatically increases the sodium content far beyond a standard chicken egg.

The common misconception likely stems from the high sodium content of popular egg pairings, such as bacon, sausage, and cheese, rather than the egg's natural nutritional profile. For years, there was also a misguided focus on dietary cholesterol in eggs, which sometimes overshadowed other nutritional facts.