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A new version of the Sodium calculator is now available, check it out here.
This archived version will be removed at the beginning of March 2022. Please email us if you have any questions or concerns.
All salt has a lot of sodium and it is in most of the foods we eat – a lot in some and a little in others. Answering the following questions will help you determine how much sodium you consume each day.
Age:     (4 and up)
Sex
First tell us how often you eat in restaurants
Lunch/dinner from quick-service or fast-food restaurants (eat-in or take-out)
e.g., Tim Horton's, Subway, McDonald's, Starbucks, Pizza Pizza, privately-operated cafes and cafeterias.
Daily Weekly Monthly
Lunch/dinner from table-service restaurants (eat-in or take-out)
e.g., Swiss Chalet, Pizza Hut, Cora's, East Side Mario's, privately-operated restaurants like fine dining, Chinese Indian or Thai restaurants.
Daily Weekly Monthly
Breakfast from quick-service or fast-food restaurants (eat-in or take-out)
Don't count if you only have beverages.
Daily Weekly Monthly
Breakfast from table-service restaurants (eat-in or take-out)
Don't count if you only have beverages.
Daily Weekly Monthly
Now tell us how often you eat these foods prepared or eaten at home
Bread products
e.g., bread, bagels, English muffins, buns, croissants, flatbreads, croutons.
Daily Weekly Monthly
Baked goods
e.g., cookies, muffins, scones, doughnuts, cakes, brownies, pie, danishes, Pop Tarts.
Daily Weekly Monthly
Breakfast cereal & hot instant cereal
Don't count shredded cereals (e.g., Shredded Wheat) or hot cereal made from scratch.
Daily Weekly Monthly
Processed meat products
e.g., luncheon meats, cured meats, sausages, hot dogs, jerky, bacon, baked ham.
Daily Weekly Monthly
Frozen or pre-seasoned meat, poultry & fish
e.g., frozen burgers, meatballs, frozen breaded fish, smoked salmon, chicken burgers, nuggets, wings.
Daily Weekly Monthly
Canned tuna and salmon & smoked fish
Include sardines, herring, and imitation seafood.
Daily Weekly Monthly
Cheese eaten alone or with other food
Include cheese on sandwiches and with other meals like lasagna or hamburgers.
Daily Weekly Monthly
Milk as a hot or cold drink & milk in cereal
Include milk alternatives like soy or almond milk, and café latte, cappuccino and hot chocolate from home or a restaurant.
Daily Weekly Monthly
Canned vegetables, legumes, pickles & olives
e.g., chick peas, kidney beans, lentils, refried beans. Don't count canned baked beans with sauce.
Daily Weekly Monthly
Add a dash or shake of salt to food
Include salt added at the table at each meal, and salt that was added during cooking.
Daily Weekly Monthly
Condiments & dips
e.g., salad dressing, mayonnaise, ketchup, relish, BBQ sauce, soy sauce, hummus, dips for chips or veggies, plum sauce, salsa.
Daily Weekly Monthly
Prepared sauces & marinades
e.g., pasta sauce, gravy, curry paste, seasoning mixes.
Daily Weekly Monthly
Pasta and rice dishes with sauce/seasonings, and packaged mashed/scalloped potatoes and stuffing dishes
e.g. macaroni and cheese, pasta side dishes, seasoned instant rice dishes.
Daily Weekly Monthly
Frozen appetizers & side dishes
e.g., Frozen french fries, spring rolls, sausage rolls, cheese sticks, perogies. Don't count chicken wings or frozen vegetables.
Daily Weekly Monthly
Frozen entrees & meals
e.g., pasta dishes like lasagna, stuffed meat and poultry, a "TV dinner".
Daily Weekly Monthly
Canned chili, stew & pasta or baked beans with sauce
Daily Weekly Monthly
Pizza or pizza snacks
Include packaged and made-from scratch pizza. Don't count pizza from a restaurant
Daily Weekly Monthly
Soup, broth, oriental noodles & bouillon
Include soups and bouillon added to recipes. Don't count soups with broth made from scratch.
Daily Weekly Monthly
Salty snack foods
e.g., potato chips, pretzels, popcorn, peanuts, other nuts.
Daily Weekly Monthly



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