Play the Sodium Sense

Challenge your sodium knowledge with sodium sense by selecting your food items for breakfast, lunch and dinner. Remember to aim for 1500mg – 2300mg of sodium per day or 500 mg - 800 mg per meal.

Drag food items onto the plate to build a low sodium meal

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    • Oatmeal, homemade
    • Sodium: 2mg
    • Serving: 250 ml
    • Oatmeal, instant
    • Sodium: 180mg
    • Serving: 1 package
    • Crunchy O's Cereal
    • Sodium: 219mg
    • Serving: 250 mL
    • Crunchy Flakes Cereal
    • Sodium: 190mg
    • Serving: 250 mL
    • Waffles homemade
    • Sodium: 146mg
    • Serving: 1 waffle - 35 g
    • Pancakes homemade plain
    • Sodium: 167mg
    • Serving: 1 pancake - 40 g
    • French Toast homemade
    • Sodium: 311mg
    • Serving: 1 piece French bread 65 g
    • Fried Egg
    • Sodium: 240mg
    • Serving: 1 egg
    • Eggs benedict
    • Sodium: 1110mg
    • Serving: 1 eggs
    • Western Omelette with ham, onions, peppers
    • Sodium: 720mg
    • Serving: Made with 2 eggs - 158 g
    • Bacon
    • Sodium: 190mg
    • Serving: 1 piece
    • Breakfast sausage
    • Sodium: 75mg
    • Serving: 1 link
    • Frozen hash browns
    • Sodium: 395mg
    • Serving: 125 ml
    • Potatoes, homemade
    • Sodium: 5mg
    • Serving: 125 ml
    • Whole grain bagel
    • Sodium: 190mg
    • Serving: 1/2 (10 cm)
    • Wholegrain toast
    • Sodium: 160mg
    • Serving: 1 slice
    • Muffin -blueberry - from a mix
    • Sodium: 216mg
    • Serving: 1 muffin- 54 g
    • Tortillas, corn
    • Sodium: 9mg
    • Serving: 15 cm diameter 1 tortilla - 19 g
    • Cottage cheese
    • Sodium: 395mg
    • Serving: 125 ml
    • Yogurt plain
    • Sodium: 90mg
    • Serving: 125 ml
    • Apple
    • Sodium: 1mg
    • Serving: 1 apple - 138 g (7 cm diam)
    • Orange
    • Sodium: 0mg
    • Serving: 1 orange - 131 g
    • Banana
    • Sodium: 1mg
    • Serving: 1 fruit
    • Grapefruit
    • Sodium: 0mg
    • Serving: 1/2 fruit
    • Maple Syrup
    • Sodium: 2mg
    • Serving: 15 mL
    • Butter
    • Sodium: 30mg
    • Serving: 15 ml
    • Peanut butter, natural
    • Sodium: 2mg
    • Serving: 15 ml
    • Salsa
    • Sodium: 100mg
    • Serving: 15 mL
    • Ketchup
    • Sodium: 169mg
    • Serving: 15 mL
    • Tomato juice
    • Sodium: 690mg
    • Serving: 250 ml
    • 2% Milk
    • Sodium: 120mg
    • Serving: 250 ml
    • Orange juice
    • Sodium: 5mg
    • Serving: 250 ml
    • Coffee, brewed
    • Sodium: 5mg
    • Serving: 250 ml
    • Tea, black
    • Sodium: 10mg
    • Serving: 250 ml
    • Water
    • Sodium: 0mg
    • Serving: 250 ml
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    • Whole grain bread
    • Sodium: 160mg
    • Serving: 1 slice
    • Whole grain pita
    • Sodium: 340mg
    • Serving: 1 pita (17 cm)
    • Whole grain bagel
    • Sodium: 190mg
    • Serving: 1/2 (10 cm)
    • Salami
    • Sodium: 800mg
    • Serving: 75g
    • Ham
    • Sodium: 980mg
    • Serving: 75g
    • Roast beef
    • Sodium: 40mg
    • Serving: 75 g
    • Corned beef
    • Sodium: 800mg
    • Serving: 75 g
    • Canned tuna
    • Sodium: 255mg
    • Serving: 75 g
    • Canned salmon
    • Sodium: 300mg
    • Serving: 75 g
    • Chicken breast
    • Sodium: 70mg
    • Serving: 1 breast
    • Deviled Eggs
    • Sodium: 125mg
    • Serving: 2
    • Cheddar Cheese
    • Sodium: 310mg
    • Serving: 50 g
    • Sliced tomatoes
    • Sodium: 2mg
    • Serving: 2 slices
    • Lettuce
    • Sodium: 4mg
    • Serving: 60 mL shredded
    • Mayonnaise
    • Sodium: 105mg
    • Serving: 15 mL
    • Mustard
    • Sodium: 180mg
    • Serving: 15 mL
    • Peanut butter, natural
    • Sodium: 2mg
    • Serving: 15 ml
    • Dill pickle
    • Sodium: 835mg
    • Serving: 1 medium dill
    • Carrot Sticks
    • Sodium: 62mg
    • Serving: 1 carrot cut into sticks
    • Celery Sticks
    • Sodium: 32mg
    • Serving: 1 stalk cut into stickes
    • Potato chips
    • Sodium: 230mg
    • Serving: 1 small bag (43 g)
    • Greek salad dressed
    • Sodium: 315mg
    • Serving: 250 mL
    • Green side salad, plain
    • Sodium: 40mg
    • Serving: 250 mL
    • Chicken Noodle
    • Sodium: 1169mg
    • Serving: 250 mL
    • Clam Chowder (New England)
    • Sodium: 1051mg
    • Serving: 250 mL made with 2% milk
    • Split Pea
    • Sodium: 1019mg
    • Serving: with ham 250 mL
    • Tomato soup
    • Sodium: 480mg
    • Serving: 250 mL
    • Lemon wedge
    • Sodium: 0mg
    • Serving: 1 wedge
    • Tomato juice
    • Sodium: 690mg
    • Serving: 250 ml
    • 2% milk
    • Sodium: 120mg
    • Serving: 250 mL
    • Water
    • Sodium: 0mg
    • Serving: 250 mL
    • Burger - cheese burger single patty, plain
    • Sodium: 500mg
    • Serving: 1 bun + 1 slice cheese + 75 g meat
    • Hot Dog
    • Sodium: 450mg
    • Serving: 1 bun 43 g (206 mg) & 1 beef weiner 38 g (343)
    • Cold Meat Sub cold cuts, lettuce, tomatoes
    • Sodium: 1651mg
    • Serving: 1 - 228 g
    • Pizza Vegetarian with cheese, mushrooms, tomato, green pepper
    • Sodium: 482mg
    • Serving: Medium pizza (12 inches) 1/6 of the pizza
    • Pizza Meat Option with cheese, pepperoni, mushrooms, tomato, green pepper
    • Sodium: 629mg
    • Serving: Medium pizza (12 inches) 1/6 of the pizza
    • Burrito (Bean and cheese)
    • Sodium: 583mg
    • Serving: with beans & cheese 1 burrito - 93 g
    • Donair/Gyro (Lamb with veggies and Tzatziki)
    • Sodium: 361mg
    • Serving: 1 - 195 g
    • Chicken Wrap (tortilla wrap with chicken breast, tomatoes, lettuce)
    • Sodium: 847mg
    • Serving: 1 - 250 g
    • Taco Salad in tortilla bowl (beef, taco mix; shredded lettuce, grated cheese)
    • Sodium: 452mg
    • Serving: 250 mL (1 cp) in taco shell (beef, taco mix; shredded lettuce, grated cheese)
    • Fries
    • Sodium: 124mg
    • Serving: 25 fries - 75 g
    • Onion Rings
    • Sodium: 430mg
    • Serving: 8 rings breaded and fried 85 g
    • Mac and Cheese
    • Sodium: 784mg
    • Serving: 250 mL (Kraft Dinner)
    • Chili con carne
    • Sodium: 1064mg
    • Serving: 250 mL
    • Won Ton Soup
    • Sodium: 810mg
    • Serving: 250 mL (1 cp)
    • Ketchup
    • Sodium: 169mg
    • Serving: 15 mL
    • Tomato juice
    • Sodium: 690mg
    • Serving: 250 ml
    • 2% milk
    • Sodium: 120mg
    • Serving: 250 mL
    • Water
    • Sodium: 0mg
    • Serving: 250 mL
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    • Soy sauce
    • Sodium: 1040mg
    • Serving: 15 ml
    • Fish sauce
    • Sodium: 1410mg
    • Serving: 15 ml
    • Coconut milk
    • Sodium: 20mg
    • Serving: 125 ml
    • Canned chicken broth
    • Sodium: 400mg
    • Serving: 250 ml
    • Vegetable oil
    • Sodium: 0mg
    • Serving: 15 ml
    • Packaged flavoured rice
    • Sodium: 605mg
    • Serving: 125 ml
    • Flavoured noodles
    • Sodium: 395mg
    • Serving: 125 ml
    • Steamed rice
    • Sodium: 3mg
    • Serving: 125 ml
    • Canned green/yellow beans
    • Sodium: 215mg
    • Serving: 125 ml
    • Salted peanuts
    • Sodium: 150mg
    • Serving: 60 ml (36 g)
    • Chicken breast
    • Sodium: 70mg
    • Serving: 1 breast
    • Beef flank steak
    • Sodium: 45mg
    • Serving: 75 g
    • Tofu, firm
    • Sodium: 25mg
    • Serving: 150 g
    • Garlic
    • Sodium: 1mg
    • Serving: 1 clove
    • Ginger
    • Sodium: 3mg
    • Serving: 25 g
    • Cilantro
    • Sodium: 10mg
    • Serving: 9 sprigs
    • Lemon wedge
    • Sodium: 0mg
    • Serving: 1
    • Green pepper, chopped
    • Sodium: 2mg
    • Serving: 1/2 pepper
    • Mushroom, white
    • Sodium: 3mg
    • Serving: 3 mushrooms
    • Mushrooms, canned
    • Sodium: 350mg
    • Serving: 125 ml
    • Broccoli, chopped
    • Sodium: 15mg
    • Serving: 125 ml
    • Bean sprouts
    • Sodium: 3mg
    • Serving: 125 ml
    • Onion, chopped
    • Sodium: 3mg
    • Serving: 1/2 onion
    • Coffee, brewed
    • Sodium: 5mg
    • Serving: 250 ml
    • Tea, black
    • Sodium: 10mg
    • Serving: 250 ml
    • Water
    • Sodium: 0mg
    • Serving: 250 ml
    • Pizza Vegetarian with cheese, mushrooms, tomato, green pepper
    • Sodium: 482mg
    • Serving: Medium pizza (12 inches) 1/6 of the pizza
    • Pizza Meat Option wich cheese, pepperoni, mushrooms, tomato, green pepper
    • Sodium: 629mg
    • Serving: Medium pizza (12 inches) 1/6 of the pizza
    • Lasagna
    • Sodium: 623mg
    • Serving: with meat 230 g (1 piece 7.5 cmX9 cm)
    • Roast Beef
    • Sodium: 44mg
    • Serving: sirloin tip 75 g
    • Roast Chicken
    • Sodium: 64mg
    • Serving: 75 g breast meat, roasted
    • Baked Potato
    • Sodium: 8mg
    • Serving: 1 potato 156 g
    • Carrots
    • Sodium: 45mg
    • Serving: boiled 125 mL
    • Cauliflower
    • Sodium: 10mg
    • Serving: 125 ml steamed
    • Asparagus
    • Sodium: 8mg
    • Serving: 6 spears fresh
    • Caesar Salad
    • Sodium: 268mg
    • Serving: 250 mL
    • Greek salad dressed
    • Sodium: 315mg
    • Serving: 250 mL
    • Green side salad, plain
    • Sodium: 40mg
    • Serving: 250 mL
    • Coffee, brewed
    • Sodium: 5mg
    • Serving: 250 ml
    • Tea, black
    • Sodium: 10mg
    • Serving: 250 ml
    • Water
    • Sodium: 0mg
    • Serving: 250 ml
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    • Pretzels
    • Sodium: 86mg
    • Serving: 5 g salted (about 6 pretzels)
    • Rice Cakes
    • Sodium: 29mg
    • Serving: 1 plain
    • Sesame Sticks
    • Sodium: 208mg
    • Serving: 60 mL salsted
    • Trail Mix
    • Sodium: 87mg
    • Serving: 60 ml salted nuts, raisins
    • Microwave popcorn
    • Sodium: 103mg
    • Serving: 250 mL
    • Nachos with Cheese
    • Sodium: 816mg
    • Serving: 15-20 nachos with cheese sauce
    • Crackers and Cheese
    • Sodium: 416mg
    • Serving: 4 whole wheat crackers (triscuit-like) 105 mg; 50 g cheddar cheese (311 Mg)
    • Yogurt
    • Sodium: 98mg
    • Serving: 175 mL vanilla
    • Olives
    • Sodium: 249mg
    • Serving: 4 green pickled
    • Carrot Sticks
    • Sodium: 62mg
    • Serving: 1 carrot cut into sticks
    • Celery Sticks
    • Sodium: 32mg
    • Serving: 1 stalk cut into stickes
    • Grapes
    • Sodium: 2mg
    • Serving: 20
    • Coffee, brewed
    • Sodium: 5mg
    • Serving: 250 ml
    • Tea, black
    • Sodium: 10mg
    • Serving: 250 ml
    • Water
    • Sodium: 0mg
    • Serving: 250 ml

Your Daily Sodium Intake

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Sodium values are from the Canadian Nutrient File (Health Canada) and have been rounded to the nearest whole number.