Understanding Your Diet: Do Eggs Have Sodium?

October 8, 2025 •

3 min read

According to the USDA, a single large egg contains about 62 milligrams of sodium. This fact answers the fundamental question, "Do eggs have sodium?" while also highlighting that the amount is relatively low, making eggs a staple of many healthy nutrition diets, provided preparation methods are also considered.

Quick Summary

Eggs contain a modest amount of naturally occurring sodium, mostly concentrated in the egg white. The overall sodium level of an egg dish is heavily influenced by added ingredients and cooking methods, not the egg itself. Managing additives like salt and cheese is key for a low-sodium diet.

Key Points

Natural Sodium Source: Eggs naturally contain sodium, with a large egg providing around 62-71 mg.
Egg White vs. Yolk: The majority of an egg's sodium is found in the egg white, which contains approximately 55 mg, while the yolk has a smaller amount.
Cooking Increases Sodium: The sodium content in an egg dish is mostly determined by added ingredients, such as salt, processed meats, and cheese.
Low-Sodium Preparation: To reduce sodium, opt for cooking methods like poaching or boiling and flavor your eggs with herbs and spices instead of salt.
Low-Sodium Diet Friendly: Despite containing some natural sodium, eggs are considered a good protein option for low-sodium diets if prepared without salty additives.
Processed Additives are the Culprit: The high sodium in meals containing eggs often comes from processed sides like bacon, sausage, or salty sauces, not the egg itself.

The Truth About Sodium in Eggs

For those monitoring their sodium intake, understanding the contribution of everyday foods is essential. The question, "do eggs have sodium?" is common, and the answer is a straightforward yes, but with a crucial distinction: the amount is naturally low. The bulk of sodium in an egg-based meal typically comes from ingredients added during cooking, not the egg itself. A single large, hard-boiled egg contains approximately 62 milligrams of sodium, a very small percentage of the average person's daily recommended intake.

Where is the Sodium in an Egg?

An egg is composed of two primary parts: the yolk and the white. Each part contains different nutritional profiles, including varying amounts of sodium.

Egg White: The egg white is the primary source of sodium within an egg. One large egg white contains about 55 milligrams of sodium, along with its protein and other nutrients.
Egg Yolk: The egg yolk contains a much smaller amount of sodium, around 34 milligrams in one large yolk. The yolk is also richer in fats, cholesterol, and several fat-soluble vitamins.

This breakdown shows that an egg white has a slightly higher concentration of sodium per unit of mass than the yolk, though both contribute to the whole egg's total sodium count.

The Impact of Cooking Methods and Additives

While the natural sodium in eggs is minimal, the way they are prepared can dramatically increase the total sodium content of your meal. The real culprits for high sodium are often the other ingredients included in the dish.

Sodium Sources Beyond the Egg

Added Salt: Simply adding a pinch of table salt, which is sodium chloride, to your scrambled eggs or omelet will instantly increase the sodium count. For many, this is the most significant source of added sodium.
Cheese and Dairy: Many recipes call for cheese, which is high in sodium. Adding shredded cheese to scrambled eggs or omelets can raise the sodium level substantially. Milk used in scrambled eggs can also add a small amount.
Processed Meats: Accompaniments like bacon, sausage, and ham are notorious for their high sodium content. Pairing eggs with these items will push the total sodium count far beyond the natural level.
Condiments: Salty sauces or seasonings, like soy sauce or certain spice blends, contribute to the overall sodium.

Incorporating Eggs into a Low-Sodium Diet

For those on a low-sodium diet, eggs are still a great option for a protein source as long as careful preparation is practiced. Here are some tips for enjoying eggs while keeping sodium low:

Poaching or Boiling: These methods involve no added fat or salt during cooking, preserving the egg's naturally low sodium state.
Use Herbs and Spices: Season your eggs with salt-free flavor enhancers such as black pepper, paprika, garlic powder, onion powder, or fresh herbs like chives or parsley.
Sauté with Fresh Vegetables: Cook eggs with naturally low-sodium ingredients like onions, spinach, or bell peppers. Use a small amount of unsalted butter or olive oil.
Pair with Low-Sodium Sides: Serve eggs with low-sodium whole-grain toast or fresh fruit instead of processed meats.

Sodium Comparison of Common Egg Preparations


Egg Preparation	Typical Ingredients	Approximate Sodium per Serving	Primary Sodium Source	Low-Sodium Friendly?
Hard-boiled egg	1 large egg	~62 mg	Natural to the egg	Yes, extremely
Poached egg	1 large egg	~147 mg	Natural to the egg, plus a little from poaching liquid	Yes, very
Plain Scrambled	2 large eggs, milk, no salt	~171 mg	Natural to the eggs and milk	Yes
Scrambled with Salt & Cheese	2 large eggs, milk, salt, 1/4 cup cheese	~476 mg+	Added salt and cheese	No, high
Omelet with Ham & Cheese	2 large eggs, milk, ham, cheese	~720 mg+	Processed meats and cheese	No, high
Eggs Benedict	2 eggs, English muffin, ham, Hollandaise	~2015 mg+	Ham and Hollandaise sauce	No, very high

Conclusion

In conclusion, do eggs have sodium? Yes, but the amount is naturally low and manageable within a balanced nutrition diet. For healthy individuals, the sodium content of eggs is not a concern, but for those on low-sodium diets, it is important to be mindful of how eggs are prepared. The key to controlling sodium intake with eggs lies in focusing on cooking methods that do not add excess salt and avoiding high-sodium processed ingredients that often accompany them. By opting for fresh herbs, unsalted sides, and simple cooking techniques, you can enjoy all the nutritional benefits of eggs without undermining your dietary goals. For more in-depth nutritional information, visit the USDA's FoodData Central for precise nutritional values of various foods [https://fdc.nal.usda.gov/].

Frequently Asked Questions

No, the natural sodium content in a large egg is modest, ranging from 62 to 71 mg. This amount is not considered high and is suitable for most diets, including those watching their sodium intake.

The egg white contains more sodium than the yolk. One large egg white has about 55 mg of sodium, while the yolk has approximately 34 mg.

Yes, while all eggs contain natural sodium, the exact amount can vary slightly depending on the species and size. However, for a standard chicken egg, the sodium levels are consistently low.

Yes, eggs are a good source of protein for a low-sodium diet, especially when prepared simply by boiling or poaching without adding extra salt or high-sodium ingredients.

To reduce sodium, avoid adding table salt, cheese, or processed meats. Instead, use herbs, spices, pepper, and fresh vegetables for flavor.

Frying an egg doesn't inherently increase its sodium, but the fats and butter often used, along with added salt, will. Frying an egg in unsalted butter and seasoning with spices can keep the sodium low.

According to the National Kidney Foundation, eggs are low in sodium and potassium, making them a suitable protein choice for many people with chronic kidney disease. Patients should consult their dietitian for specific dietary advice.