Top 101 foods high in chloride

Discover 101 foods high in Chloride, including both dairy and non-dairy options, as well as plant-based sources suitable for vegans and vegetarians. This comprehensive list provides the common serving size, recommended daily intake percentage, and calories per 100g for each food item.

  1. Table salt (Common Serving size: 1 teaspoon (6g), Recommended Daily Intake (% RDI): N/A, Calories per 100g: 0 calories)
  2. Sea salt (Common Serving size: 1 teaspoon (6g), RDI: N/A, Calories per 100g: 0 calories)
  3. Himalayan salt (Common Serving size: 1 teaspoon (6g), RDI: N/A, Calories per 100g: 0 calories)
  4. Soy sauce (Common Serving size: 1 tablespoon (18g), RDI: 7%, Calories per 100g: 53 calories)
  5. Celery (Common Serving size: 1 stalk (64g), RDI: 5%, Calories per 100g: 16 calories)
  6. Olives (Common Serving size: 5 medium olives (25g), RDI: 4%, Calories per 100g: 115 calories)
  7. Seaweed (Common Serving size: 1 cup (136g), RDI: 33%, Calories per 100g: 45 calories)
  8. Rye bread (Common Serving size: 1 slice (32g), RDI: 2%, Calories per 100g: 258 calories)
  9. Tomatoes (Common Serving size: 1 medium tomato (123g), RDI: 1%, Calories per 100g: 18 calories)
  10. Lettuce (Common Serving size: 1 cup (56g), RDI: 1%, Calories per 100g: 15 calories)
  11. Cucumbers (Common Serving size: 1 medium cucumber (301g), RDI: 2%, Calories per 100g: 15 calories)
  12. Bell peppers (Common Serving size: 1 medium pepper (119g), RDI: 2%, Calories per 100g: 20 calories)
  13. Green beans (Common Serving size: 1 cup (100g), RDI: 1%, Calories per 100g: 31 calories)
  14. Broccoli (Common Serving size: 1 cup (91g), RDI: 1%, Calories per 100g: 34 calories)
  15. Kale (Common Serving size: 1 cup (67g), RDI: 2%, Calories per 100g: 49 calories)
  16. Mustard greens (Common Serving size: 1 cup (56g), RDI: 3%, Calories per 100g: 27 calories)
  17. Arugula (Common Serving size: 1 cup (20g), RDI: 1%, Calories per 100g: 25 calories)
  18. Collard greens (Common Serving size: 1 cup (190g), RDI: 4%, Calories per 100g: 32 calories)
  19. Swiss chard (Common Serving size: 1 cup (36g), RDI: 1%, Calories per 100g: 19 calories)
  20. Sauerkraut (Common Serving size: 1 cup (142g), RDI: 12%, Calories per 100g: 19 calories)
  21. Pickles (Common Serving size: 1 medium pickle (35g), RDI: 3%, Calories per 100g: 11 calories)
  22. Sauces (Common Serving size: 1 tablespoon (15g), RDI: varies by type of sauce, Calories per 100g: varies by type of sauce)
  23. Beer (Common Serving size: 12 fl oz (355g), RDI: N/A, Calories per 100g: 43 calories)
  24. Coconut water (Common Serving size: 1 cup (240g), RDI: 15%, Calories per 100g: 19 calories)
  25. Mineral water (Common Serving size: 1 cup (237g), RDI: N/A, Calories per 100g: 0 calories)
  26. Milk (Common Serving size: 1 cup (244g), RDI: 2%, Calories per 100g: 50 calories)
  27. Yogurt (Common Serving size: 1 cup (245g), RDI: 3%, Calories per 100g: 61 calories)
  28. Cheese (cheddar) (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 403 calories)
  29. Cottage cheese (Common Serving size: 1 cup (226g), RDI: 4%, Calories per 100g: 98 calories)
  30. Parmesan cheese (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 431 calories)
  31. Feta cheese (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 264 calories)
  32. Mozzarella cheese (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 280 calories)
  33. Ricotta cheese (Common Serving size: 1 cup (246g), RDI: 2%, Calories per 100g: 174 calories)
  34. Salmon (Common Serving size: 3 oz (85g), RDI: 3%, Calories per 100g: 206 calories)
  35. Tuna (Common Serving size: 3 oz (85g), RDI: 3%, Calories per 100g: 116 calories)
  36. Halibut (Common Serving size: 3 oz (85g), RDI: 2%, Calories per 100g: 111 calories)
  37. Shrimp (Common Serving size: 3 oz (85g), RDI: 1%, Calories per 100g: 99 calories)
  38. Lobster (Common Serving size: 3 oz (85g), RDI: 1%, Calories per 100g: 89 calories)
  39. Clams (Common Serving size: 3 oz (85g), RDI: 4%, Calories per 100g: 126 calories)
  40. Oysters (Common Serving size: 3 oz (85g), RDI: 15%, Calories per 100g: 68 calories)
  41. Mussels (Common Serving size: 3 oz (85g), RDI: 16%, Calories per 100g: 172 calories)
  42. Crab (Common Serving size: 3 oz (85g), RDI: 3%, Calories per 100g: 83 calories)
  43. Beef (Common Serving size: 3 oz (85g), RDI: 2%, Calories per 100g: 250 calories)
  44. Pork (Common Serving size: 3 oz (85g), RDI: 2%, Calories per 100g: 246 calories)
  45. Chicken (Common Serving size: 3 oz (85g), RDI: 1%, Calories per 100g: 165 calories)
  46. Turkey (Common Serving size: 3 oz (85g), RDI: 1%, Calories per 100g: 111 calories)
  47. Duck (Common Serving size: 3 oz (85g), RDI: N/A, Calories per 100g: 337 calories)
  48. Lamb (Common Serving size: 3 oz (85g), RDI: 1%, Calories per 100g: 258 calories)
  49. Venison (Common Serving size: 3 oz (85g), RDI: N/A, Calories per 100g: 135 calories)
  50. Quinoa (Common Serving size: 1 cup (185g), RDI: 2%, Calories per 100g: 120 calories)
  51. Lentils (Common Serving size: 1 cup (198g), RDI: 1%, Calories per 100g: 116 calories)
  52. Lima beans (Common Serving size: 1 cup (188g), RDI: 2%, Calories per 100g: 113 calories)
  53. Black beans (Common Serving size: 1 cup (172g), RDI: 4%, Calories per 100g: 132 calories)
  54. Kidney beans (Common Serving size: 1 cup (177g), RDI: 4%, Calories per 100g: 127 calories)
  55. Chickpeas (Common Serving size: 1 cup (164g), RDI: 2%, Calories per 100g: 164 calories)
  56. Soybeans (Common Serving size: 1 cup (172g), RDI: 3%, Calories per 100g: 173 calories)
  57. Tofu (Common Serving size: 1/2 cup (126g), RDI: 6%, Calories per 100g: 62 calories)
  58. Tempeh (Common Serving size: 1/2 cup (83g), RDI: N/A, Calories per 100g: 193 calories)
  59. Almonds (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 579 calories)
  60. Cashews (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 553 calories)
  61. Pistachios (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 562 calories)
  62. Hazelnuts (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 628 calories)
  63. Walnuts (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 654 calories)
  64. Pecans (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 691 calories)
  65. Brazil nuts (Common Serving size: 1 ounce (28g), RDI: 4%, Calories per 100g: 656 calories)
  66. Macadamia nuts (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 718 calories)
  67. Sunflower seeds (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 584 calories)
  68. Flaxseeds (Common Serving size: 1 ounce (28g), RDI: 1%, Calories per 100g: 534 calories)
  69. Chia seeds (Common Serving size: 1 ounce (28g), RDI: 3%, Calories per 100g: 486 calories)
  70. Sesame seeds (Common Serving size: 1 ounce (28g), RDI: 2%, Calories per 100g: 573 calories)
  71. Pumpkin seeds (Common Serving size: 1 ounce (28g), RDI: 2%, Calories per 100g: 559 calories)
  72. Squash seeds (Common Serving size: 1 ounce (28g), RDI: N/A, Calories per 100g: 559 calories)
  73. Oats (Common Serving size: 1 cup (156g), RDI: 2%, Calories per 100g: 389 calories)
  74. Brown rice (Common Serving size: 1 cup (195g), RDI: 1%, Calories per 100g: 111 calories)
  75. Wild rice (Common Serving size: 1 cup (164g), RDI: 1%, Calories per 100g: 101 calories)
  76. Rye bread (Common Serving size: 1 slice (32g), RDI: 1%, Calories per 100g: 259 calories)
  77. Whole wheat bread (Common Serving size: 1 slice (32g), RDI: 1%, Calories per 100g: 247 calories)
  78. Barley (Common Serving size: 1 cup (157g), RDI: 2%, Calories per 100g: 354 calories)
  79. Bulgur (Common Serving size: 1 cup (182g), RDI: 2%, Calories per 100g: 83 calories)
  80. Buckwheat (Common Serving size: 1 cup (168g), RDI: 6%, Calories per 100g: 343 calories)
  81. Spelt (Common Serving size: 1 cup (194g), RDI: 1%, Calories per 100g: 135 calories)
  82. Millet (Common Serving size: 1 cup (200g), RDI: 1%, Calories per 100g: 378 calories)
  83. Teff (Common Serving size: 1 cup (250g), RDI: 2%, Calories per 100g: 367 calories)
  84. Amaranth (Common Serving size: 1 cup (246g), RDI: 6%, Calories per 100g: 374 calories)
  85. Seaweed (nori) (Common Serving size: 1 sheet (2.5g), RDI: 21%, Calories per 100g: 35 calories)
  86. Seaweed (kombu) (Common Serving size: 1 tsp (3g), RDI: 9%, Calories per 100g: 43 calories)
  87. Seaweed (wakame) (Common Serving size: 1 cup (80g), RDI: 13%, Calories per 100g: 45 calories)
  88. Seaweed (dulse) (Common Serving size: 1 tbsp (9g), RDI: 1%, Calories per 100g: 32 calories)
  89. Seaweed (agar) (Common Serving size: 1 tsp (2g), RDI: 2%, Calories per 100g: 26 calories)
  90. Clams (Common Serving size: 3 oz (85g), RDI: 7%, Calories per 100g: 78 calories)
  91. Oysters (Common Serving size: 3 oz (85g), RDI: 20%, Calories per 100g: 102 calories)
  92. Crab (Common Serving size: 3 oz (85g), RDI: 7%, Calories per 100g: 83 calories)
  93. Lobster (Common Serving size: 3 oz (85g), RDI: 7%, Calories per 100g: 89 calories)
  94. Shrimp (Common Serving size: 3 oz (85g), RDI: 7%, Calories per 100g: 84 calories)
  95. Mussels (Common Serving size: 3 oz (85g), RDI: 6%, Calories per 100g: 172 calories)
  96. Octopus (Common Serving size: 3 oz (85g), RDI: 7%, Calories per 100g: 164 calories)
  97. Squid (Common Serving size: 3 oz (85g), RDI: 7%, Calories per 100g: 92 calories)
  98. Soy sauce (Common Serving size: 1 tbsp (18g), RDI: 4%, Calories per 100g: 60 calories)
  99. Salt (Common Serving size: 1 tsp (6g), RDI: N/A, Calories per 100g: 0 calories)
  100. Sauerkraut (Common Serving size: 1 cup (142g), RDI: 4%, Calories per 100g: 19 calories)
  101. Olives (Common Serving size: 1 cup (135g), RDI: 3%, Calories per 100g: 145 calories)

Keep in mind that the amount of Chloride in these foods can vary depending on the growing conditions, processing, cooking methods, and other factors. It’s recommended to speak with a healthcare provider or registered dietitian to determine your daily Chloride needs and the best sources of Chloride for your diet.

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About the Author Adam


As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.

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