# Sodium: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/sodium/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Sodium is a mineral measured in mg in foods.

## What it is

Sodium is a mineral found in table salt. It comes from salt added to many foods. It is also in milk, meat and bread. Some foods have much more sodium than others.

## What it does

Sodium helps balance water in the human body. It helps nerves send signals to muscles and brain. It helps muscles work and move each day. It helps keep body fluids in good balance.

## How much people need

- FDA Daily Value for sodium: 2300 mg. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).
- WHO: adults should keep salt below 5 g a day, which is 2 g of sodium (2000 mg). Source: [WHO](https://www.who.int/news-room/fact-sheets/detail/healthy-diet).

## Common myths

- **Myth:** Salt and sodium are the same thing. **Truth:** Salt is sodium chloride. About 40 percent of salt by weight is sodium.
- **Myth:** Only very salty foods have sodium in them. **Truth:** Many foods have sodium even if they do not taste salty.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH MedlinePlus: Sodium](https://medlineplus.gov/sodium.html), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (mg per 100 g)

- [Soy Sauce](https://nutritionizm.com/food/soy-sauce-made-from-soy-tamari/): 5586 mg
- [Hot Sauce](https://nutritionizm.com/food/sauce-hot-chile-sriracha/): 2124 mg
- [Mayonnaise](https://nutritionizm.com/food/mayonnaise-made-with-tofu/): 773 mg
- [Margarine](https://nutritionizm.com/food/margarine-spread-40-49-fat-tub/): 716 mg
- [Salsa](https://nutritionizm.com/food/sauce-salsa-ready-to-serve/): 656 mg
- [Butter](https://nutritionizm.com/food/butter-salted/): 643 mg
- [Hummus](https://nutritionizm.com/food/hummus-commercial/): 438 mg
- [Cream Cheese](https://nutritionizm.com/food/cream-cheese-full-fat-block/): 367.8 mg