How Much Salt in One Can of Soda?

The sweet, crisp taste of an icy cold soda is probably what entices you to have a glass. Even though you can't taste it, soda also contains salt. Though soda doesn't contain large amounts of added salt, you still need to figure it into your daily eating plan so that you don't consume too much. Regularly consuming too much salt can cause water retention and chronic health problems.

Sodium in Your Diet

Sodium has a small role in your diet because it helps your muscles contract and relax normally, and it helps your nerves work properly as well. You also need small amounts of sodium to maintain a healthy fluid balance in your body. Too much sodium, however, can contribute to certain illnesses and disease, such as stroke and kidney disease. A 2007 article published in the "British Medical Journal" reported that too much sodium can increase your risk of cardiovascular disease as well. Eating more salt than you need also raises your risk of having a heart attack, according to the Centers for Disease Control and Prevention.

Daily Limits

The upper limit of sodium for most healthy adults is 2,300 milligrams per day, though it's recommended that you try to consume less whenever possible, according to the Centers for Disease Control and Prevention. About 50 percent of Americans should consume closer to 1,500 milligrams or less per day, including those ages 51 and older, African-Americans and individuals with high blood pressure, kidney disease or diabetes. To put those amounts into context, the Mayo Clinic notes that just a tablespoon of salt contains 2,325 milligrams of sodium.


A can of soda is equal to 12 ounces, and this amount won't contribute a large amount of sodium to your diet. If you drink several sodas a day, however, the beverages can contribute large amounts of sodium to your daily intake. A can of club soda contains the most sodium with 75 milligrams. A can of grape soda contains 56 milligrams and a can of root beer has 48 milligrams. Orange-flavored soda contains 45 milligrams per can. Both lemon-lime soda and pepper-type sodas contains 37 milligrams of sodium per can. A can of cola contains 15 milligrams of sodium.

Drinking Soda

An occasional can of soda isn't likely to harm your health, but you shouldn't drink it on a regular basis. In addition to sodium, soda contains large amounts of added sugar. Soda doesn't contain significant amounts of key vitamins and minerals either. Replace your usual soda with sparkling water flavored with fresh lemon or lime juice. Add a splash of 100 percent cranberry, orange or grape juice to get a similar flavor to soda without all of the sugar. Some brands of sparkling water still contain between 20 and 90 milligrams of sodium, however, so you shouldn't drink large amounts of it either. Check nutrition labels to find a brand that is sodium-free as an even healthier alternative. Have plain water flavored with fresh fruit as your lowest-sodium option.

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