All nutrients

Salt

Sodium chloride, the salt in and on food. The daily reference is a ceiling to stay under rather than a target: most of what we eat comes from processed foods and bread rather than the salt shaker.

Adult daily reference intake: 6 g

Sources: MedlinePlus (US National Library of Medicine)

Foods highest in salt

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous201 foods measured

  1. 1Salt, white (sea, igneous or rock), no enrichment97.8 g1630%
  2. 2Salt, white (sea, igneous or rock), iodine added, no other enrichment97.8 g1630%
  3. 3Salt, white (sea, igneous or rock), iodine added, fluoride added 25 mg/100 g97.8 g1630%
  4. 4Pure sea salt, no enrichment94.3 g1572%
  5. 5Celery salt87.5 g1458%
  6. 6Sea salt, grey, no enrichment80.5 g1342%
  7. 7Broth, stock or bouillon, meat and vegetables, dehydrated54.1 g902%
  8. 8Broth, stock or bouillon, poultry, dehydrated49.6 g827%

meat, egg and fish710 foods measured

  1. 1Cod, salted, dried12.3 g205%
  2. 2Anchovy, fillets, in oil, semi-preserved, drained11.3 g188%
  3. 3Anchovy, in salt (semi-preserved)9.01 g150%
  4. 4Dry-cured ham, fat and rind removed6.09 g101%
  5. 5Cod, salted, boiled/cooked in water5.8 g97%
  6. 6Bayonne Cured ham, raw, smoked5.75 g96%
  7. 7Dry-cured ham5.7 g95%
  8. 8Cured ham, raw5.67 g95%

milk and milk products295 foods measured

  1. 1Pecorino cheese, from ewe's milk4.73 g79%
  2. 2Mimolette cheese, old, from cow's milk3.68 g61%
  3. 3Causses blue cheese, from cow's milk3.3 g55%
  4. 4Roquefort cheese, from ewe's milk3.22 g54%
  5. 5Blue cheese, from cow's milk2.89 g48%
  6. 6Auvergne blue cheese, from cow's milk2.85 g48%
  7. 7Mimolette cheese, from cow's milk2.84 g47%
  8. 8Feta or Feta-type cheese, 100% from ewe's milk2.59 g43%

cereal products128 foods measured

  1. 1Salty snacks, mini pretzels or sticks3.73 g62%
  2. 2Bretzel3.35 g56%
  3. 3Puffed salty snacks, made from potato3.14 g52%
  4. 4Salty snacks, crackers, reduced fat3 g50%
  5. 5Coated peanuts2.82 g47%
  6. 6Salty snacks, puff pastry2.54 g42%
  7. 7Puffed salty snacks, made from maize/corn, without peanuts2.48 g41%
  8. 8Crouton with garlic, herbs or onions, prepacked2.44 g41%

Other36 foods measured

  1. 1Khatfa (phyllo or filo pastry), prepacked3.25 g54%
  2. 2Thin-crust pizza shell, raw1.89 g32%
  3. 3Pastry, short crust, baked1.73 g29%
  4. 4Pizza base, cooked1.7 g28%
  5. 5Puff pastry, cooked1.57 g26%
  6. 6Short crust pastry, pure butter, raw1.49 g25%
  7. 7Puff pastry, pure butter, raw1.37 g23%
  8. 8Pizza base, raw1.31 g22%

fruits, vegetables, legumes and nuts422 foods measured

  1. 1Glasswort (Salicornia sp.), fresh2.56 g43%
  2. 2Tomato, dried, in oil2.21 g37%
  3. 3Peanut, boiled/cooked in water, w salt1.88 g31%
  4. 4Peanut, dry-grilled, salted1.8 g30%
  5. 5Potato crisps, "à l'ancienne" (old-fashioned style)1.78 g30%
  6. 6Pistachio nut, grilled, salted1.67 g28%
  7. 7Potato, crisps, plain or flavoured1.65 g27%
  8. 8Sunflower seed, grilled, salted1.64 g27%

fats and oils38 foods measured

  1. 1Butter, 80% fat, salted2.52 g42%
  2. 2Butter, 80% fat, lightly salted1.9 g32%
  3. 3Butter, unknown fat content , half-salted (average)1.86 g31%
  4. 4Vegetable fat (like margarine), 80% fat, salted1.78 g30%
  5. 5Blended fat (vegetable and animal origins), spreadable, 30-40% fat, lightly salted1.75 g29%
  6. 6Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted1.63 g27%
  7. 7Blended fat (vegetable and animal origins), 50-63% fat, lightly salted1.5 g25%
  8. 8Vegetable fat (margarine type), spreadable, 50-63% fat, light, lightly salted, rich in omega 31.38 g23%

sugar and confectionery237 foods measured

  1. 1Breakfast cereals, corn flakes, plain (not fortified with vitamins and chemical elements)2.15 g36%
  2. 2Savoy-style sponge cake1.87 g31%
  3. 3Crepe, plain, prepacked, room temperature1.71 g28%
  4. 4Breakfast cereals, corn flakes, plain, fortified with vitamins and chemical elements1.64 g27%
  5. 5Breakfast cereals, wheat flakes with walnuts, hazelnuts or almonds, fortified with vitamins and chemical elements1.5 g25%
  6. 6Brioche, from bakery1.47 g25%
  7. 7Crepe filled with sugar, prepacked1.44 g24%
  8. 8Buckwheat crepe, plain, prepacked1.32 g22%

beverages268 foods measured

  1. 1Coffee with milk or Cappuccino with chocolate, powder, instant1.29 g22%
  2. 2Coffee with milk or Cappuccino, powder, instant0.79 g13%
  3. 3Mix of chicory and coffee, powder, instant0.72 g12%
  4. 4Tomato juice, pure juice, salted : 6g/L0.6 g10%
  5. 5Malted cocoa or chocolate powder for beverage, with sugar0.55 g9%
  6. 6Tomato juice, pure juice (average)0.45 g8%
  7. 7Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements0.43 g7%
  8. 8Chicory, powder, instant0.39 g7%

ice cream and sorbet29 foods measured

  1. 1Ice cream, chocolate coated0.29 g5%
  2. 2Ice cream, cone, mini0.29 g5%
  3. 3Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce0.24 g4%
  4. 4Frozen dessert, Sundae ice cream type0.24 g4%
  5. 5Ice cream log0.19 g3%
  6. 6Frozen dessert, puff pastry, to share0.18 g3%
  7. 7Ice cream, luxury, in box0.17 g3%
  8. 8Ice cream on stick, with chocolate coating0.16 g3%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.