Where does the sodium in a day of eating really come from? This free printable chart shows typical sodium per serving across every food group, with low-sodium choices in green and high-sodium foods in red.
What's in the PDF
Page 1: Sodium chart by food group. Vegetables, fruits, grains, dairy and cheese, protein foods, and mixed foods and condiments. Each line shows a common serving and its typical sodium in milligrams. You can see at a glance that fresh foods are low and processed foods are high: a cup of regular canned soup can run 700 to 900 mg, while plain cooked chicken is about 50 to 100 mg.
Page 2: How to read sodium on a label. The 5/20 rule, the "fewer milligrams than calories" rule, what label claims like low sodium and no salt added really mean, and five easy ways to cut sodium.
The daily goal is under 2,300 mg of sodium, or 1,500 mg on the DASH diet. Values are typical ranges; brands vary, so the chart teaches people to check the label.
Download the Sodium Chart by Food Group PDF
Ready to shop? Get our free low-sodium grocery list and the high sodium foods list. Comparing cheeses? See the cheese comparison chart. Find more in our Free Nutrition Handout Hub.
