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Mineral Calculator

Calculator Description
The calculator will calculate a daily reference intakes for common body needed minerals based on the age and gender. If the daily requirement or upper limit level is determined, that value will be calculated as well. You can use the calculated result to plan nutrient intakes for yourself or a group.

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Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. About 99% of the calcium in our bodies is in our bones and teeth.

Every day, we lose calcium through our skin, nails, hair, sweat, urine and feces. Our bodies cannot produce its own calcium. That’s why it’s important to get enough calcium from the food we eat. When we don’t get the calcium our body needs, it is taken from our bones. This is fine once in a while, but if it happens too often, bones get weak and easier to break. Too many Americans fall short of getting the amount of calcium they need every day and that can lead to bone loss, low bone density and even broken bones.

Food source for Calcium:
Food Standard Portion Size Calories in Standard Portion Calcium in Standard Portion (mg) Calories per 100 grams Calcium per 100 grams (mg)
Fortified ready-to-eat cereals (various) ¾-1¼ cup 70-197 137-1,000 234-394 455-3,333
Pasteurized processed American cheese 2 ounces 210 593 371 1,045
Parmesan cheese, hard 1.5 ounces 167 503 392 1,184
Plain yogurt, nonfat 8 ounces 127 452 56 199
Romano cheese 1.5 ounces 165 452 387 1,064
Almond milk (all flavors) 1 cup 91-120 451 38-50 188
Pasteurized processed Swiss cheese 2 ounces 189 438 334 772
Tofu, raw, regular, prepared with calcium sulfate ½ cup 94 434 76 350
Gruyere cheese 1.5 ounces 176 430 413 1,011
Plain yogurt, low-fat 8 ounces 143 415 63 183
Vanilla yogurt, low-fat 8 ounces 193 388 85 171
Pasteurized processed American cheese food 2 ounces 187 387 330 682
Fruit yogurt, low-fat 8 ounces 238 383 105 169
Orange juice, calcium fortified 1 cup 117 349 47 140
Soymilk (all flavors) 1 cup 109 340 45 140
Ricotta cheese, part skim ½ cup 171 337 138 272
Swiss cheese 1.5 ounces 162 336 380 791
Evaporated milk ½ cup 170 329 135 261
Sardines, canned in oil, drained 3 ounces 177 325 208 382
Provolone cheese 1.5 ounces 149 321 351 756
Monterey cheese 1.5 ounces 159 317 373 746
Mustard spinach (tendergreen), raw 1 cup 33 315 22 210
Muenster cheese 1.5 ounces 156 305 368 717
Low-fat milk (1%) 1 cup 102 305 42 125
Mozzarella cheese, part-skim 1.5 ounces 128 304 301 716
Skim milk (nonfat) 1 cup 83 299 34 122
Reduced fat milk (2%) 1 cup 122 293 50 120
Colby cheese 1.5 ounces 167 291 394 685
Low-fat chocolate milk (1%) 1 cup 178 290 71 116
Cheddar cheese 1.5 ounces 173 287 406 675
Rice drink 1 cup 113 283 47 118
Whole buttermilk 1 cup 152 282 62 115
Whole chocolate milk 1 cup 208 280 83 112
Whole milk 1 cup 149 276 61 113
Reduced fat chocolate milk (2%) 1 cup 190 273 76 109
Ricotta cheese, whole milk ½ cup 216 257 174 207

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Chromium might help keep blood sugar levels normal by improving the way our bodies use insulin.

Some evidence shows that taking chromium picolinate (a chemical compound that contains chromium) by mouth, either alone or along with biotin, can lower fasting blood sugar, lower insulin levels, and help insulin work in people with type 2 diabetes. Also, chromium picolinate might decrease weight gain and fat accumulation in people with type 2 diabetes who are taking a class of antidiabetes medications called sulfonylureas. Higher chromium doses might be more effective and work more quickly. Higher doses might also lower the level of certain blood fats (cholesterol and triglycerides) in some people. Early research shows that chromium picolinate might have the same benefits in people with type 1 diabetes, people who have diabetes as a result of steroid treatment, and people with diabetes the develops during pregnancy. However, researchers are looking carefully at the results that show chromium might be effective for treating diabetes. It might not help everyone. Some researchers think that chromium supplements benefit only people with poor nutrition or low chromium levels. Chromium levels can be below normal in people with diabetes. Other researchers think that chromium might only help people with diabetes and insulin resistance.

Some research shows that taking 15-200 mcg of chromium daily for 6-12 weeks lowers low-density lipoprotein (LDL or "bad") cholesterol and total cholesterol levels in people with slightly high or high cholesterol levels. Other research suggests that taking chromium for 7-16 months lowers triglycerides and LDL and increases high-density lipoprotein (HDL or "good") cholesterol. Also, taking chromium alone or along with other supplements seems to reduce levels of blood fats in people with high blood fat levels. However, there is some evidence that taking chromium daily for 10 weeks does not improve cholesterol levels in postmenopausal women.

Food Sources of Chromium
Food Serving Chromium (μg)
Broccoli ½ cup 11.0
Green beans ½ cup 1.1
Potatoes (mashed) 1 cup 2.7
Grape juice 8 fl. ounces 7.5
Orange juice 8 fl. ounces 2.2
Beef 3 ounces 2.0
Turkey breast 3 ounces 1.7
Turkey ham (processed) 3 ounces 10.4
Waffle 1 (~2.5 ounces) 6.7
Bagel 1 2.5
English muffin 1 3.6
Apple w/ peel 1 medium 1.4
Banana 1 medium 1.0

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Copper is an essential nutrient for the body. Together with iron, it enables the body to form red blood cells. It helps maintain healthy bones, blood vessels, nerves, and immune function, and it contributes to iron absorption. Sufficient copper in the diet may help prevent cardiovascular disease and osteoporosis, too. Copper is a critical functional component of several essential enzymes known as cuproenzymes. It also helps the body form collagen and absorb iron, and plays a role in energy production. Most copper in the body is found in the liver, brain, heart, kidneys, and skeletal muscle. Both too much and too little copper can affect how the brain works. Impairments have been linked to Menkes, Wilson's, and Alzheimer's disease Deficiency is rare, but it can lead to cardiovascular disease and other problems.

Food Source for Copper
Food Serving Copper (μg)
Liver (beef), cooked, pan-fried 1 ounce 4,128
Mollusks, oysters, eastern, wild, cooked, moist heat 6 medium oysters 2,397
Crab meat, Alaskan king, cooked 3 ounces 1,005
Crab meat, blue, cooked, moist heat 3 ounces 692
Mollusks, clams, mixed species, cooked, moist heat 3 ounces 585
Cashews nuts, raw 1 ounce 622
Sunflower seed kernels, dry roasted 1 ounce 519
Hazelnuts, dry roasted 1 ounce 496
Almonds 1 ounce 292
Peanut butter, chunk style, without salt 2 tablespoons 185
Lentils, mature seeds, cooked, boiled, without salt 1 cup 497
Mushrooms, white, raw 1 cup (sliced) 223
Shredded wheat cereal 2 biscuits 167
Chocolate (semisweet) 1 ounce 198
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Fluoride is the ionic form of the naturally occurring fluorine element. The anion increases the structural stability of teeth and bones through interactions with calcium phosphates. The use of fluoridated dental products and adequate intakes of fluoride reduce the occurrence of caries throughout life by promoting tooth mineralization and re-mineralization. In humans, the only clear effect of inadequate fluoride intake is an increased risk of dental caries (tooth decay) for individuals of all ages.

The major source of dietary fluoride in the US diet is drinking water. Controlled addition of fluoride to water is used by communities as a public health measure to adjust fluoride concentration in drinking water to an optimal level of 0.7 to 1.2 milligrams (mg) per liter, which corresponds to 0.7-1.2 ppm. This concentration range has been found to decrease the incidence of dental caries while minimizing the risk of dental fluorosis and other adverse effects. The US Department of Health and Human Services has recently recommended that the optimal concentration in drinking water be set at 0.7 ppm . Approximately 74% of the US population receives water with sufficient fluoride for the prevention of dental caries.

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Iodine is a key component of thyroid hormones, which are required throughout life for normal growth, neurological development, and metabolism. Insufficient iodine intake impairs the production of thyroid hormones, leading to a condition called hypothyroidism. Iodine deficiency results in a range of adverse health disorders with varying degrees of severity, from thyroid gland enlargement (goiter) to severe physical and mental retardation known as cretinism.

Iodine deficiency-induced hypothyroidism has adverse effects in all stages of development but is most damaging to the developing brain. Maternal iodine deficiency during pregnancy can result in maternal and fetal hypothyroidism, as well as miscarriage, preterm birth, and neurological impairments in offspring.

Food source for Iodine
Food Serving Iodine (μg)
Salt (iodized) 1 gram 77
Cod 3 ounces 99
Shrimp 3 ounces 35
Fish sticks 2 fish sticks 35
Tuna, canned in oil 3 ounces (½ can) 17
Milk (cow's) 1 cup (8 fluid ounces) 99
Egg, boiled 1 large 12
Navy beans, cooked ½ cup 32
Potato with peel, baked 1 medium 60
Turkey breast, baked 3 ounces 34
Seaweed ¼ ounce, dried Variable; may be greater than 4,500 μg (4.5 mg)
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Iron is an essential component of hundreds of proteins and enzymes that support essential biological functions, such as oxygen transport, energy production, and DNA synthesis. Hemoglobin, myoglobin, cytochromes, and peroxidases require iron-containing heme as a prosthetic group for their biological activities. Because the body excretes very little iron, iron metabolism is tightly regulated. In particular, the iron regulatory hormone, hepcidin, blocks dietary iron absorption, promotes cellular iron sequestration, and reduces iron bioavailability when body iron stores are sufficient to meet requirements.

Iron deficiency results from an inadequate supply of iron to cells following depletion of the body’s reserves. Microcytic anemia occurs when body iron stores are so low that hemoglobin synthesis and red blood cell formation are severely impaired. ron deficiency is the most common nutritional deficiency worldwide, affecting primarily children, women of childbearing age, pregnant women, frequent blood donors, and individuals with certain medical conditions.

Food source for Iron
Food Serving Iron (mg)
Beef 3 ounces 1.6
Chicken, liver, cooked, pan-fried 1 ounce 3.6
Oysters, Pacific, cooked 6 medium 13.8
Oysters, Eastern, cooked 6 medium 3.9
Clams, cooked, steamed 3 ounces 2.4
Tuna, light, canned in water 3 ounces 1.3
Mussels, cooked, steamed 3 ounces 5.7
Raisin bran cereal 1 cup 5.8-18.0
Raisins, seedless 1 small box (1.5 ounces) 0.8
Prune juice 6 fluid ounces 2.3
Prunes (dried plums) ~5 prunes (1.7 ounces) 0.4
Potato, with skin, baked 1 medium potato 1.8
Quinoa, cooked ½ cup 1.4
Spinach, cooked 1 cup 6.4
Swiss chard, cooked, boiled ½ cup 2.0
Beans, white, cooked ½ cup 3.3
Lentils, cooked ½ cup 3.3
Tofu, regular, raw ½ cup 6.6
Hazelnuts, dry-roasted 1 ounce 1.3
Cashews 1 ounce 1.9
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Magnesium is an essential mineral and a cofactor for hundreds of enzymes. Magnesium is involved in many physiologic pathways, including energy production, nucleic acid and protein synthesis, ion transport, cell signaling, and also has structural functions.

Severe magnesium deficiency can impede vitamin D and calcium homeostasis. Certain individuals are more susceptible to magnesium deficiency, especially those with gastrointestinal or renal disorders, those suffering from chronic alcoholism, and older people. Inadequate dietary intakes and/or low serum concentrations of magnesium have been associated with increased risk of cardiovascular disease, osteoporosis, and metabolic disorders, including metabolic syndrome, hypertension, and type 2 diabetes mellitus. Preliminary studies have shown that magnesium improved insulin sensitivity in individuals at risk for type 2 diabetes mellitus. Randomized controlled trials have also investigated the role of magnesium supplementation in the prevention of complications following stroke or heart surgery.

Food Source for Magnesium
Food Serving Magnesium (mg)
Brazil nuts 1 ounce (6 kernels) 107
Cereal, oat bran ½ cup dry 96
Brown rice, medium-grain, cooked 1 cup 86
Cashews 1 ounce (16 kernels) 83
Fish, mackerel, cooked 3 ounces 82
Spinach, frozen, chopped, cooked ½ cup 78
Almonds 1 ounce (23 kernels) 77
Swiss chard, chopped, cooked ½ cup 75
Lima beans, large, immature seeds, cooked ½ cup 63
Cereal, shredded wheat 2 biscuits 61
Avocado 1 fruit 58
Cereal, all bran (whole wheat) ½ cup, dry 57
Peanuts 1 ounce (28 peanuts) 48
Molasses, blackstrap 1 tablespoon 48
Hazelnuts 1 ounce (21 kernels) 46
Chickpeas, mature seeds, cooked ½ cup 39
Milk, 1% fat 8 fluid ounces 39
Banana 1 medium 32
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Manganese (Mn) plays an important role in a number of physiologic processes as a constituent of multiple enzymes and an activator of other enzymes. Manganese deficiency is not common, and there is more concern for toxicity related to manganese overexposure

Food Source for Manganese
Food Serving Manganese (mg)
Pineapple, raw ½ cup, chunks 0.77
Pineapple juice ½ cup (4 fl. oz.) 0.63
Pecans 1 ounce (19 halves) 1.28
Almonds 1 ounce (23 whole kernels) 0.65
Peanuts 1 ounce 0.55
Instant oatmeal (prepared with water) 1 packet 0.99
Raisin bran cereal 1 cup 0.78-3.02
Brown rice, cooked ½ cup 1.07
Whole wheat bread 1 slice 0.60
Pinto beans, cooked ½ cup 0.39
Lima beans, cooked ½ cup 0.49
Navy beans, cooked ½ cup 0.48
Spinach, cooked ½ cup 0.84
Sweet potato, cooked ½ cup, mashed 0.44
Tea (green) 1 cup (8 ounces) 0.41-1.58
Tea (black) 1 cup (8 ounces) 0.18-0.77
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Molybdenum is an essential trace element for virtually all life forms. It functions as a cofactor for a number of enzymes that catalyze important chemical transformations in the global carbon, nitrogen, and sulfur cycles. Thus, molybdenum-dependent enzymes are not only required for human health, but also for the health of our ecosystem. Dietary molybdenum deficiency has never been observed in healthy people.

Food Source for Molybdenum

The Total Diet Study, an annual survey of the mineral content in the typical American diet, indicates that the dietary intake of molybdenum averages 76 μg/day for women and 109 μg/day for men. Thus, usual molybdenum intakes are well above the RDA for molybdenum. Legumes, such as beans, lentils, and peas, are the richest sources of molybdenum. Grain products and nuts are considered good sources, while animal products, fruit, and many vegetables are generally low in molybdenum. Because the molybdenum content of plants depends on the soil molybdenum content and other environmental conditions, the molybdenum content of foods can vary considerably.

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Phosphorus is an essential structural component of cell membranes and nucleic acids but is also involved in several biological processes, including bone mineralization, energy production, cell signaling through phosphorylation reactions, and regulation of acid-base homeostasis.

Dietary phosphorus deficiency is uncommon and often only observed in cases of near-total starvation or in rare inherited disorders involving renal phosphorus wasting. Symptoms include loss of appetite, muscle weakness, bone fragility, numbness in the extremities, and rickets in children.

Food Source for Phosphorus
Food Serving Phosphorus (mg)
Salmon (chinook, cooked) 3 ounces 315
Yogurt (plain, nonfat) 8 ounces 306
Milk (skim) 8 ounces 247
Halibut (Atlantic or Pacific, cooked) 3 ounces 244
Turkey (light meat, cooked) 3 ounces 217
Chicken (light meat, cooked) 3 ounces 135-196
Beef (chuck eye steak, cooked) 3 ounces 179
Lentils# (cooked) ½ cup 178
Almonds# 1 ounce (23 nuts) 136
Cheese, mozzarella (part skim) 1 ounce 131
Peanuts# 1 ounce 108
Egg (hard-boiled) 1 large 86
Bread, whole-wheat 1 slice 68
Carbonated cola drink 12 ounces 41
Bread, enriched white 1 slice 25
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Selenium is a mineral found in the soil. Selenium naturally appears in water and some foods. While people only need a very small amount, selenium plays a key role in the metabolism. Selenium has attracted attention because of its antioxidant properties. Antioxidants protect cells from damage. Evidence that selenium supplements may reduce the odds of prostate cancer has been mixed, but most studies suggest there is no real benefit. Selenium does not seem to affect the risk of colorectal or lung cancer. But beware: some studies suggest that selenium may increase the risk of non-melanoma skin cancer.

Among healthy people in the U.S., selenium deficiencies are uncommon. But some health conditions -- such as HIV, Crohn's disease, and others -- are associated with low selenium levels. People who are fed intravenously are also at risk for low selenium. Doctors sometimes suggest that people with these conditions use selenium supplements. Selenium has also been studied for the treatment of dozens of conditions. They range from asthma to arthritis to dandruff to infertility. However, the results have been inconclusive.

Food Source for Selenium
Food Serving Selenium (μg)
Brazil nuts (from selenium-rich soil) 1 ounce (6 kernels) 543.5
Tuna (yellowfin, cooked, dry heat) 3 ounces 92.0
Oysters (Pacific, raw) 3 ounces 65.4
Clams (mixed, cooked, steamed) 3 ounces 54.4
Halibut (Atlantic and Pacific, cooked, dry heat) 3 ounces 47.1
Shrimp (cooked, steamed) 3 ounces 42.1
Salmon (Chinook, cooked, dry heat) 3 ounces 39.8
Noodles (egg, cooked, enriched) 1 cup 38.2
Crab (queen, cooked, steamed) 3 ounces 37.7
Pork (lean, tenderloin, cooked, roasted) 3 ounces 32.5
Beef (lean, plate steak, cooked, grilled) 3 ounces 30.6
Chicken (light-meat, cooked, roasted) 3 ounces 25.8
Rice (brown, long-grain, cooked) 1 cup 19.1
Sunflowers seed kernels (dried) ¼ cup 18.6
Whole-wheat bread 2 slices 16.4
Milk (fat free or skim) 8 fluid ounces (1 cup) 7.6
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Zinc is a nutritionally essential mineral needed for catalytic, structural, and regulatory functions in the body. Numerous aspects of cellular metabolism are zinc-dependent. Zinc plays important roles in growth and development, immune function, neurotransmission, vision, reproduction, and intestinal ion transport (4). Using data mining approaches, it has been estimated that over 3,000 proteins in humans have functional zinc-binding sites

Severe zinc deficiency is rare and caused by an inherited condition called acrodermatitis enteropathica. Acquired zinc deficiency is primarily due to malabsorption syndromes and chronic alcoholism. Dietary zinc deficiency is quite common in the developing world, affecting an estimated 2 billion people. Consumption of diets high in phytate and lacking foods from animal origin drive zinc deficiency in these populations. Dietary zinc deficiency has been associated with impaired growth and development in children, pregnancy complications, and immune dysfunction with increased susceptibility to infections. Long-term consumption of zinc in excess of the tolerable upper intake level (UL; 40 mg/day for adults) can result in copper deficiency.

Food Source for Zinc
Food Serving Zinc (mg)
Oyster, cooked 6 medium 27-50
Beef, chuck, blade roast, cooked 3 ounces 8.7
Beef, ground, 90% lean meat, cooked 3 ounces 5.4
Crab, Dungeness, cooked 3 ounces 4.7
Fortified, whole-grain toasted oat cereal 1 cup 3.8
Turkey, dark meat, cooked 3 ounces 3.0
Pork, loin, blade roast, cooked 3 ounces 2.7
Soybeans, dry roasted ½ cup 2.2
Chicken, roasting, dark meat, cooked 3 ounces 1.8
Pine nuts 1 ounce 1.8
Cashews 1 ounce 1.6
Yogurt, plain, low fat 6 ounces 1.5
Sunflower seed kernels 1 ounce 1.5
Pecans 1 ounce 1.3
Brazil nuts 1 ounce 1.2
Chickpeas (garbanzo beans), cooked ½ cup 1.2
Milk 1 cup (8 fl. oz.) 1.1
Cheese, cheddar 1 ounce 1.0
Almonds 1 ounce 0.9
Beans, baked ½ cup 0.9
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Potassium is an essential dietary mineral and electrolyte. The term electrolyte refers to a substance that dissociates into ions (charged particles) in solution, making it capable of conducting electricity. Normal body function depends on tight regulation of potassium concentrations both inside and outside of cells.

Potassium is considered to be a "nutrient of public health concern" according to the 2015-2020 Dietary Guidelines for Americans since its underconsumption in the US population is associated with adverse health effects (hypertension and cardiovascular disease). Low potassium concentration in blood (hypokalemia) can result in muscular paralysis or abnormal heart rhythms and can be fatal. Hypokalemia is usually due to excessive loss of potassium as with prolonged vomiting or diarrhea, use of diuretics, or with kidney disease.

Food Source for Potassium
Food Serving Potassium (mg)
Potato, baked, with skin 1 medium 926
Apricots, dried ½ cup 755
Beet greens, cooked, boiled ½ cup 654
Plums, dried (prunes) ½ cup 637
Raisins ½ cup 598
Yogurt, plain, low-fat 8 ounces 531
Lima beans, cooked ½ cup 478
Acorn squash, cooked ½ cup (cubes) 448
Banana 1 medium 422
Spinach, cooked ½ cup 419
Tomato juice 6 fluid ounces 395
Orange juice 6 fluid ounces 372
Artichoke, cooked 1 medium 343
100% Prune juice 6 fluid ounces 322
Molasses 1 tablespoon 293
Tomato 1 medium 292
Pistachios 1 ounce 285
Milk 8 ounces 281
Orange 1 medium 238
Almonds 1 ounce 208
Sunflower seeds 1 ounce 137
Egg, whole, cooked 1 large 81
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Sodium and Chloride

Sodium and chloride — major electrolytes of the fluid compartment outside of cells (i.e., extracellular) — work together to control extracellular volume and blood pressure. Disturbances in sodium concentrations in the extracellular fluid are associated with disorders of water balance.

Hyponatremia (abnormally low sodium concentrations in blood) is common among older adults and in individuals with hypertension, kidney disease, and heart disease. Hyponatremia also occurs in up to 30% of hospitalized patients. Excess dietary sodium is a major contributor to hypertension, which is a leading preventable risk factor for cardiovascular disease. Randomized controlled studies demonstrated that dietary sodium reduction (by 1.8 to 3.2 g/day) could lower blood pressure in subjects with elevated blood pressure. Yet, current evidence fails to support a decrease in cardiovascular morbidity and mortality with moderate sodium restriction in patients with hypertension. Salt (sodium chloride) is essential for life. Total body sodium in an average 70-kg person is of about 4,200 mmol (~100 g), of which 40% is found in bone and 60% in the fluid inside and outside of cells (1). Total body chloride averages 2,310 mmol (~82 g), of which 70% is distributed in the extracellular fluid and the remaining is found in the collagen of connective tissue (1). Multiple mechanisms work in concert to tightly regulate the body's sodium and chloride concentrations. Although this review emphasizes the function and requirements of sodium, sodium and chloride ions work together to control extracellular volume and blood pressure

Food Source for high in Sodium and salt
Food Serving Sodium (mg) Salt (mg)
Cereal, corn flakes 1 cup 182 445
Cereal, bran flakes 1 cup 216 540
Dill pickle 1 spear 283 707
Bread, whole-wheat 2 slices 291 727
Bread, white 2 slices 344 860
Hot dog (beef) 1 409 1,022
Cheese spread, pasteurized 1 ounce 416 1,040
Fish sandwich with tartar sauce and cheese 1 sandwich 582 1,455
Tomato juice, canned, with salt added 1 cup (8 fl. ounces) 615 1,537
Chicken noodle soup, canned 1 cup 789 1,972
Macaroni and cheese, box 1 cup 869 2,173
Corned beef hash 1 cup 972 2,430
Pretzels, salted 2 ounces (10 pretzels) 1,029 2,572
Ham, minced 3 ounces 1,059 2,647
Potato chips, salted 8 ounces (1 bag) 1,196 2,990
Sunflower seeds, dry roasted, with salt added 1 ounce 1,703 4,257
Food Source for low in Sodium and Salt
Food Serving Sodium (mg) Salt (mg)
Olive oil 1 tablespoon 0 0
Orange juice, frozen 1 cup (8 fl. ounces) 0 0
Almonds, unsalted ¼ cup 0.3 0.8
Popcorn, air-popped, unsalted 1 cup 1 3
Pear 1 medium 2 5
Mango 1 fruit 4 10
Tomato 1 medium 6 15
Fruit cocktail, canned 1 cup 9 23
Brown rice 1 cup, cooked 10 25
Potato chips, unsalted 8 ounces (1 bag) 18 45
Tomato juice, canned, without salt added 1 cup (8 fl. ounces) 24 60
Carrot 1 medium 42 105