Salt and Sugar in Foods

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                        World's Top 10 Diets

Food NameSaltSugarSalt-Sugar Rating 
Milk, human17786
Milk, cow's, fluid, whole40589
Milk, cow's, fluid, whole, low-sodium3492
Milk, calcium fortified, cow's, fluid, whole40589
Milk, calcium fortified, cow's, fluid, 1% fat44589
Milk, calcium fortified, cow's, fluid, skim or nonfat52589
Milk, cow's, fluid, other than whole ("lowfat")42589
Milk, cow's, fluid, 2% fat41589
Milk, cow's, fluid, acidophilus, 1% fat44589
Milk, cow's, fluid, acidophilus, 2% fat41589
Milk, cow's, fluid, 1% fat44589
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat42589
Milk, cow's, fluid, filled with vegetable oil57589

About this Salt and Sugar Content of Foods Database

If you want to choose the right foods to reduce the salt and sugar content in your diet, there is no better food list to use.

This nutrient database provides the sodium and sugar contents of nearly 7,000 foods and a unique Salt-Sugar Rating which makes comparing the salt and sugar contents of foods extremely easy.

First, the database provides the raw content of salt (in milligrams) and sugar (in grams) per 100 grams of food weight. These values can be sorted by clicking on the column headers: Sodium and Sugar.

Then it automatically calculates the combined salt and sugar rating for every food in the database. This rating ranges from 0 to 100. With foods having the highest amount of salt or sugar, or both, rated lowest (rating of 0) and those with the least amount of combined salt and sugar having the highest rating of 100.
The rating calculation is based on both the salt and sugar content of each food AND on the recommended daily consumption of salt and sugar.

In addition, high ratings are colored green and low ratings are colored red for ease of comparison.

Nutrition Guidelines from the National Institutes of Health

Dietary Sodium (also called Salt)
Table salt is made up of the elements sodium and chlorine - the technical name for salt is sodium chloride. Your body needs some sodium to work properly. It helps with the function of nerves and muscles. It also helps to keep the right balance of fluids in your body. Your kidneys control how much sodium is in your body. If you have too much and your kidneys can't get rid it, sodium builds up in your blood. This can lead to high blood pressure. High blood pressure can lead to other health problems.

Most people in the U.S. get more sodium in their diets than they need. A key to healthy eating is choosing foods low in salt and sodium. Doctors recommend you eat less than 2.4 grams per day. That equals about 1 teaspoon of table salt a day. Reading food labels can help you see how much sodium is in prepared foods.

Sodium Dietary Requirement and Hypertension

The body’s requirement for sodium is very low — only 220 milligrams a day — but the average American consumes more than 3,400 milligrams daily. The current Dietary Guidelines for Americans recommend a maximum of 2,300 milligrams (about a teaspoon of salt) for people over age 2, but only 1,500 milligrams for the 70 percent of adults at high risk of sodium-induced illness: people older than 50, all African-Americans, and everyone with high blood pressure, diabetes or chronic kidney disease.

High level of sodium in the diet raises blood pressure and the risk of chronic hypertension by stiffening arteries and blocking nitric oxide, which relaxes arteries. Hypertension, in turn, contributes to heart disease and stroke, leading causes of death.

Institute of Medicine Report on US Sodium Intake

Americans consume unhealthy amounts of sodium in their food, far exceeding public health recommendations. Consuming too much sodium increases the risk for high blood pressure, a serious health condition that is avoidable and can lead to a variety of diseases. Analysts estimate that population-wide reductions in sodium could prevent more than 100,000 deaths annually. Without major change, hypertension and cardiovascular disease rates will continue to rise, and consumers will pay the price for inaction.

National Institutes of Health Research on Sugars and Obesity

The rising prevalence of obesity, not only in adults but also in children and adolescents, is one of the most important public health problems in developed and developing countries. As one possible way to tackle obesity, a great interest has been stimulated in understanding the relationship between different types of dietary carbohydrate and appetite regulation, body weight and body composition. Potential beneficial effects of intake of starchy foods, especially those containing slowly-digestible and resistant starches, and potential detrimental effects of high intakes of fructose become apparent. This supports the intake of whole grains, legumes and vegetables, which contain more appropriate sources of carbohydrates associated with reduced risk of cardiovascular and other chronic diseases, rather than foods rich in sugars, especially in the form of sugar-sweetened beverages.

How to use our food database

This food database provides the sodium and sugar contents of approximately 7,000 food items. A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-sodium or low-sugar foods, you can sort foods by contents of these nutrients. Click on the nutrient column header to sort and click again to reverse the current sort order.

Usage Note

  • Sodium values are in milligrams and calculated per 100g of food.
  • Sugar values are in grams and calculated per 100g of food.
  • Click on column header to sort foods by name or by sodium or sugar content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

Our Sodium-Related Online Databases

See our most complete directory of Sodium-Related Online Databases in English, French, Italian, Swedish, etc.
Nutrient databases are from the US, Australia, the UK, France, Canada, Sweden, Italy, Switzerland, etc.

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