Nutrient table · IFCT 2017 · ICMR-NIN 2020
Sodium content of Indian foods
Per 100 g of raw food, shellfish carry the most natural sodium in IFCT 2017: big prawns at 849 mg, clams at 322 mg and mud crab at 305 mg. Among vegetarian foods, cloves give 183 mg, cumin 125 mg and beet greens 111 mg, while most grains, pulses and vegetables carry very little. The ICMR-NIN 2020 summary note gives no single sodium figure.
What sodium does, and where Indian diets stand
Sodium keeps the body's fluids in balance, helps nerves send signals and lets muscles contract. The body needs only a modest amount, and almost everyone gets more than enough. The concern is the excess: a high sodium intake raises blood pressure in many people, and high blood pressure strains the heart, brain and kidneys.
In Indian diets, nearly all the sodium comes from salt added in the kitchen and at the table, and from pickles, papad, chutney powders, namkeen, instant noodles, bakery items and restaurant food. The sodium naturally present in fresh foods, which is what this table shows, is small by comparison. That is why the most useful sodium habit is measuring salt, not avoiding particular vegetables.
This table lists natural sodium per 100 g for the 241 foods in IFCT 2017 that carry a value, before any salt is added. Seafood fills most of the top places, because sea creatures live in salt water. Among plant foods, beet greens, beetroot, carrot, parsley and some spices carry a little more than the rest, and colocasia stem and zucchini register none at all.
All 241 foods ranked by sodium
Per 100 g of the edible portion, highest first.
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Sodium content of Indian foods. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nutrients/sodium/
The top vegetarian sources of sodium
| Food | Group | Per 100 g |
|---|---|---|
| Cloves | Spices, herbs and condiments | 183 mg |
| Cumin seeds | Spices, herbs and condiments | 125 mg |
| Beet greens | Green leafy vegetables | 111 mg |
| Beet root | Roots and tubers | 69 mg |
| Parsley | Green leafy vegetables | 53 mg |
| Carrot | Roots and tubers | 52 mg |
| Khoa (mawa) | Milk and dairy | 48 mg |
| Fenugreek leaves (methi) | Green leafy vegetables | 47 mg |
| Spinach | Green leafy vegetables | 43 mg |
| Fenugreek seeds (methi dana) | Spices, herbs and condiments | 40 mg |
| Ponnaganni | Green leafy vegetables | 39 mg |
| Coriander leaves | Spices, herbs and condiments | 37 mg |
| Coriander seeds | Spices, herbs and condiments | 34 mg |
| Pak Choi leaves | Green leafy vegetables | 34 mg |
| Flaxseeds (alsi) | Nuts and oilseeds | 33 mg |
Sodium requirements for Indians
The ICMR-NIN 2020 summary of nutrient requirements does not give one daily sodium value, and this page does not supply one. The public health message in India is consistent all the same: cut down on added salt and on salty processed foods.
Anyone with high blood pressure, heart failure or kidney disease should follow the sodium or salt limit their doctor sets. Be careful with salt substitutes and low-sodium salts, which replace sodium with potassium and are not safe for everyone.
From a table to a plate
These are figures for raw, unsalted food per 100 g. A curry, dal or sabzi cooked with salt will carry many times more sodium than any vegetable in it. Dried and salted fish, such as dried Bombay duck, are very different from the fresh fish listed here. Spices such as cloves and cumin look high only because they are dry; the amounts used in cooking add very little sodium to the pot.
- Measure salt with a spoon while cooking instead of adding it by hand, and taste before adding more.
- Keep pickles, papad and chutney powders as occasional sides rather than daily ones.
- Read the labels on instant noodles, soups, sauces, namkeen and biscuits, which carry hidden salt.
- Season with lemon, amchur, kokum, herbs, garlic and roasted spices so dishes need less salt.
- Rinse dried or salted fish well, and soak it if the recipe allows, before cooking.
- Skip the extra sprinkle on fruit, salad and curd at the table; chaat masala and black salt are salt too.
What people ask about sodium
Which Indian foods are naturally high in sodium?
In IFCT 2017, shellfish lead: big prawns at 849 mg per 100 g, clams at 322 mg, mud crab at 305 mg and crab at 244 mg. Egg has 123 mg. Most grains, pulses, fruit and vegetables carry very little before salt is added.
Do vegetables contain sodium?
A little. Beet greens are among the highest at 111 mg per 100 g, then beetroot at 69 mg, parsley at 53 mg and carrot at 52 mg. Colocasia stem and zucchini show none. The salt used to cook vegetables adds far more.
How much sodium is safe per day?
The ICMR-NIN 2020 summary note does not list a single sodium requirement. The practical goal is to use less added salt and fewer salty processed foods. People with high blood pressure or kidney disease should follow the limit set by their doctor.
Is rock salt or black salt lower in sodium?
Rock salt (sendha namak) and black salt (kala namak) are still mostly sodium chloride, so they raise sodium intake much as ordinary salt does. Switching type does not replace using less. Iodised salt remains the better everyday choice for most homes.
Related reading and tables
Calories (energy) content of Indian foods
Ranked per 100 g.
Protein content of Indian foods
Ranked per 100 g.
Dietary fibre content of Indian foods
Ranked per 100 g.
Total fat content of Indian foods
Ranked per 100 g.
Carbohydrate content of Indian foods
Ranked per 100 g.
Calcium content of Indian foods
Ranked per 100 g.
Iron content of Indian foods
Ranked per 100 g.
Zinc content of Indian foods
Ranked per 100 g.
Magnesium content of Indian foods
Ranked per 100 g.