Chloride

Needed for

balancing the fluid inside and outside of the cells
making stomach acid

Daily Reference Intake: 2300mg (Specified by U.S. Food and Drug Administration)

Top Chloride rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Soups, sauces and miscellaneous foods
Salt	59900mg	2,604%	4g
Mustard (smooth)	3550mg	154%	65g
Herbs and spices
Chilli powder	5980mg	260%	38g
Curry powder	470mg	20%	489g
Fish and fish products
Shrimps (boiled)	5850mg	254%	39g
Calamari (coated in batter, baked)	1280mg	56%	180g
Mussels (purchased cooked)	700mg	30%	329g
Sardines (canned in olive oil, drained)	550mg	24%	418g
Monkfish (flesh only, grilled)	540mg	23%	426g
Crab (white meat, purchased cooked)	480mg	21%	479g
Scallops (steamed)	410mg	18%	561g
Milk and milk products
Roquefort cheese	2670mg	116%	86g
Danish blue cheese	1950mg	85%	118g
Halloumi cheese	1730mg	75%	133g
Feta cheese	1630mg	71%	141g
Edam cheese	1570mg	68%	146g
Gouda cheese	1440mg	63%	160g
Stilton cheese (blue)	1230mg	53%	187g
Camembert cheese	1120mg	49%	205g
Parmesan cheese (fresh)	1100mg	48%	209g
Goats cheese (full fat, soft, white rind)	1060mg	46%	217g
Cheddar cheese (English)	1040mg	45%	221g
Gruyere cheese	1040mg	45%	221g
Port Salut cheese (St Paulin type)	970mg	42%	237g
Mozzarella cheese (fresh)	650mg	28%	354g
Tzatziki	600mg	26%	383g
Cheese spread (plain)	560mg	24%	411g
Fruit
Green olives (in brine, drained, flesh and skin, weighed with stones)	1776mg	77%	130g
Fat and Margarine
Baking fat and margarine (75-90% fat, hard block)	1220mg	53%	189g
Nuts and seeds
Peanuts (dry roasted)	1140mg	50%	202g
Pistachio nuts (kernel only, roasted and salted)	810mg	35%	284g
Macadamia nuts (salted)	560mg	24%	411g
Peanut butter (smooth)	500mg	22%	460g
Meat and meat products
Ham	980mg	43%	235g
Sausages (pork, chilled, grilled)	980mg	43%	235g
Liver pate	880mg	38%	261g
Sausages (beef, grilled)	680mg	30%	338g
Lamb tongue (raw)	550mg	24%	418g
Beefburger (98-99% beef, grilled)	520mg	23%	442g
Lamb kidney (fried in corn oil)	410mg	18%	561g
Beef mince (stewed)	395mg	17%	582g
Vegetables
Mushroom (dried)	840mg	37%	274g
Greek salad	383mg	17%	601g
Cereals and cereal products
Polenta (hydrated, raw)	813mg	35%	283g
Brown bread (average)	710mg	31%	324g
White bread rolls (soft)	660mg	29%	348g
Wholemeal bread (average)	660mg	29%	348g
Pitta bread (white)	640mg	28%	359g
White bread (average)	635mg	28%	362g
White bread (French stick)	630mg	27%	365g
Brown bread rolls (soft)	614mg	27%	375g
Brown bread rolls (crusty)	614mg	27%	375g
Bread rolls (wholemeal)	610mg	27%	377g
Naan bread (retail)	550mg	24%	418g
Ciabatta	540mg	23%	426g
Croissants	510mg	22%	451g
Crispbread (rye)	350mg	15%	657g
Eggs
Cheese omelette (homemade)	461mg	20%	499g
Beverages
Tomato juice	400mg	17%	575ml

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%