The 30 Vegan Whole Foods Highest in Sodium

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Sodium (Na) makes up half of typical table salt (chemical formula NaCl).

Sodium comes up all the time when it comes to health issues, because most people get too much of it. Few people suffer from a sodium deficiency.

Currently, research points to links between a high sodium intake and:

  • High blood pressure (hypertension)
  • Cardiac damage
  • Increased risk of stomach cancer
  • Negative effect on calcium and bone metabolism.

That’s why the recommended amount of sodium per day comes with both a lower limit and an upper limit.

For adults, the upper limit is 2300 mg per day.

It’s really hard to exceed that if you’re only eating vegan whole foods.

But it becomes a lot easier when you start eating processed foods and adding a lot of table or sea salt to all your meals. It’s fine to have some, but you should pay attention to your intake.

Vegan Foods Highest in Sodium

I’ve collected the foods with the highest sodium per serving from the USDA’s food database.

Food Serving Energy (kcal) Sodium (mg)
Swiss chard 10 leafs 91 1022
Rice 1 cup 205 604
Spinach 1 bunch 78 269
Artichoke 1 large 76 152
Olive 5 small 19 118
Melon 0.5 melon 180 90
Beets 1 beet 44 77
Seaweed (dried) 1 tbsp 20 73
Sweet potato 1 potato 112 72
Water spinach 1 cup 11 63
White potato 1 large 255 59
Celery 1 stalk 9 51
Carrot 1 large 30 50
Bok choy 1 cup 9 46
Lotus root 1 root 85 46
Lettuce (red leaf) 0.5 head 20 39
Brussels sprouts 1 cup 56 33
Cauliflower 1 cup 27 32
Rapini 5 stalks 21 31
Broccoli 1 cup 31 30
Chicory root 1 root 43 30
Cassava 0.5 root 326 29
Lima beans 1 cup 209 29
Vital wheat gluten 100 g 370 29
Zucchini 1 large 55 26
Soybeans 1 cup 254 25
Kale 2 cup 15 22
Turnip greens 1 cup 18 22
Corn 1 ear 123 21
Coconut meat 0.25 coconut 351 20

None of them are particularly high in sodium other than swiss chard (although that’s a generous serving size).

This really illustrates that even if you only ate the vegan whole foods that are highest in sodium, it’s tough to go over the upper limit for a day.

If you’re looking to reduce your sodium intake, I’d recommend to do it by reducing any salt you add yourself and how many high sodium processed foods you eat.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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