Where to get sodium for the body?

December 18, 2025 •

3 min read

According to the U.S. Food and Drug Administration, over 70% of the sodium consumed by Americans comes from packaged and prepared foods, not the salt shaker. While a high-sodium diet is often a concern, understanding where to get sodium for the body from a variety of sources is crucial for maintaining proper bodily function. Sodium is an essential mineral that plays a vital role in nerve and muscle function and regulating fluid balance.

Quick Summary

This article explores the best food sources of sodium, including whole foods, pantry staples, and fortified options, to help maintain proper bodily function. It distinguishes between healthy and unhealthy sources, offers tips for managing intake, and discusses the risks associated with both insufficient and excessive levels.

Key Points

Natural vs. Processed Sources: Obtain sodium from natural foods like vegetables (celery, beets), meats, and dairy, but be aware that processed foods are the biggest source of intake.
Moderate Intake is Key: For most people, a balanced diet provides sufficient sodium, and excessive intake from processed foods is a more common issue than deficiency.
Risk of Low Sodium (Hyponatremia): While rare in healthy individuals, sodium deficiency can affect endurance athletes or those with certain medical conditions, causing headaches, fatigue, and muscle cramps.
Smart Food Choices: Prioritize whole foods, check labels for high-sodium packaged goods, and rinse canned items to reduce intake.
Flavor with Spices: Use herbs, spices, and other seasonings instead of excessive salt to add flavor to home-cooked meals.
Consult a Professional: People with underlying health conditions or those on restrictive diets should speak with a doctor or dietitian about their specific sodium needs.
Role in the Body: Sodium is vital for nerve impulse conduction, muscle contraction, and maintaining fluid balance.

Why Your Body Needs Sodium

Sodium is a critical electrolyte that helps regulate fluid balance in and around your cells, conduct nerve impulses, and support muscle function. The kidneys play a central role in maintaining the body's sodium balance. However, the vast majority of people get more than enough sodium through their diet, often from processed foods, while those on very restrictive diets or endurance athletes may be at risk for a deficiency.

Natural Sources of Sodium

Many whole foods naturally contain small amounts of sodium, and these are often the healthiest options because they also provide other essential nutrients.

Vegetables: While low in sodium, some vegetables like celery, beets, and spinach contain it naturally. A cup of raw spinach, for example, contains about 100 mg of sodium.
Fruits: Some fruits, such as watermelon, oranges, and apples, have trace amounts of sodium. While not a primary source, it contributes to overall intake.
Meats and Seafood: Unprocessed meats, poultry, and seafood have varying levels of natural sodium. For instance, raw fish can contain between 30 and 150 mg of sodium per 100g.
Dairy Products: Milk and other dairy products contain natural sodium. One cup of low-fat milk has about 100 mg of sodium.
Eggs: A single large egg contains roughly 62 mg of sodium.

Processed Food Sources of Sodium

Processed foods are often the most significant contributors to dietary sodium. Manufacturers add sodium for various reasons, including preservation, enhancing flavor, and improving texture.

Breads and Rolls: These are a leading source of sodium, as the salt adds flavor and helps control yeast activity.
Processed Meats: Bacon, sausages, hot dogs, and deli meats are cured or preserved using high amounts of sodium.
Canned and Packaged Foods: Soups, canned vegetables, and convenience meals often contain substantial added sodium. Rinsing canned beans or vegetables can reduce the sodium content.
Condiments and Sauces: Soy sauce, ketchup, and salad dressings can significantly increase sodium intake.

Comparison of Sodium Sources

This table illustrates the difference in sodium content between minimally processed and heavily processed food items.


Food Item (100g)	Description	Sodium Content (mg)
Beef	Topside, roast, lean	48
Corned Beef	Canned	950
Chick-peas	Dried, boiled unsalted	5
Chick-peas	Canned, re-heated	220
Salmon	Raw, steamed	110
Salmon	Canned	570
Cottage Cheese	Plain	Varies (often high)
Fermented Foods	Kimchi/Sauerkraut	Varies (often high)

How to Get Sodium Healthily

To manage sodium intake effectively, prioritize whole foods and mindful consumption of processed items. For most people, the goal is to get a sufficient, but not excessive, amount of sodium to support health without risking cardiovascular issues.

Use the label: Always check the Nutrition Facts label on packaged foods. The % Daily Value (%DV) can help you determine if a food is low or high in sodium.
Cook at home: Preparing your own meals allows you to control the amount of salt you add. Utilize herbs, spices, garlic, and citrus to flavor your food instead of relying on salt.
Rinse canned goods: This simple step can remove a significant portion of the sodium from canned beans, vegetables, and tuna.
Choose low-sodium options: When buying packaged foods, opt for those labeled "low-sodium," "reduced-sodium," or "no salt added".

Conclusion: Finding the Right Balance

Striking the right balance with sodium intake is key to good health. While a diet excessively high in sodium can lead to health issues like high blood pressure, a diet too low can cause hyponatremia, especially in certain populations. For most people, a moderate intake from a variety of sources is ideal. By focusing on whole, unprocessed foods and being mindful of the sodium content in packaged items, you can meet your body's essential needs without overdoing it. Individuals with specific medical conditions should consult a healthcare professional for personalized dietary advice. For healthy, active individuals, incorporating naturally salty foods and seasoning mindfully is a sustainable approach to getting enough sodium.

For Further Reading

For more in-depth information about dietary sodium guidelines and its effects on health, the American Heart Association is an authoritative source. They provide comprehensive resources on managing sodium intake, particularly for heart health. American Heart Association - Sodium Recommendations

Frequently Asked Questions

Healthy sources include vegetables like celery and beets, dairy products such as milk and cottage cheese, and unprocessed meats and seafood. Fermented foods like kimchi and sauerkraut also contain sodium.

A clinically relevant deficiency is very unlikely in healthy individuals who eat a balanced diet, even if they avoid table salt. The average diet naturally contains enough sodium. However, it can affect endurance athletes who sweat profusely.

You can significantly reduce the sodium content of canned foods like beans, tuna, and vegetables by rinsing them thoroughly under cold water before use.

Manufacturers add sodium to processed foods for several reasons, including acting as a preservative, enhancing flavor, and improving the product's texture.

Mild cases may have no symptoms, but moderate to severe hyponatremia can cause headaches, fatigue, nausea, vomiting, muscle cramps, and confusion. In extreme cases, it can lead to seizures.

Getting sodium from whole foods is better as it allows for more precise control over intake and these foods provide other essential nutrients. Processed foods can contain excessively high, often hidden, amounts of sodium.

You can check the sodium content by reading the Nutrition Facts label on the packaging. Pay attention to the serving size and the % Daily Value (%DV) to determine how much sodium is in each serving.