Written By: Carolyn Berry, RD
Title: Registered Dietitian
Alumni: University of British Columbia
Last Updated on:
Nutrition 101: Chloride | Food List
Chloride is found in many chemicals and other substances in the body. It is needed to keep the proper balance of body fluids and is an essential part of digestive juices.
Table of Contents
Recommended Intakes For Chloride
The Dietary Reference Intakes (DRI) for chloride are shown below:
| Age Group | Recommended Dietary Allowance (RDA) per Day1 | Tolerable Upper Intake Level (UL) per Day 2 |
| Adults | ||
| 19 to 50 years | 2.3 g | 3.6 g |
| 51 to 70 years | 2.0 g | 3.6 g |
| 70 years and up | 1.8 g | 3.6 g |
| Kids and Youth | ||
| 1 to 3 years | 1.5 g | 2.3 g |
| 4 to 8 years | 1.9 g | 2.9 g |
| 9 to 13 years | 2.3 g | 3.4 g |
| 9 to 18 years | 2.3 g | 3.6 g |
| Special Considerations | ||
| Pregnant women 14 years and up | 2.3 g | 3.6 g |
| Lactating women 14 years and up | 2.3 g | 3.6 g |
What Does Chloride Do?
Chloride travels primarily with sodium and water and helps generate the osmotic pressure of body fluids3. It is an important constituent of stomach hydrochloric acid (HCl), the key digestive acid4. Chloride is also needed to maintain the body’s acid-base balance5. The kidneys excrete or retain chloride mainly as sodium chloride, depending on whether they are trying to increase or decrease body acid levels. Chloride may also be helpful in allowing the liver to clear waste products6.
Excessive sweating, diarrhea or vomiting may cause a temporary loss of chloride, but actual deficiency is rare.
Toxicity is also rare, although dehydration may cause higher levels of chloride, which is easily alleviated by drinking fluids.
Top Chloride-Rich Food Sources
All un-processed foods contain chloride, though at low levels7. Chloride is found in table salt or sea salt as sodium chloride. Other common sources include yeast extracts, processed luncheon meats, cheeses, flavoured oatmeal, breakfast cereals, and other processed foods. For this reason, most North Americans probably get more chloride than needed
Foods naturally containing chloride include seaweed, rye, tomatoes, lettuce, celery, and olives.
Chloride, together with potassium, is also found in most foods and is usually the main ingredient of salt substitutes.
Nutrition Facts Label and the % Daily Value
In the United States: The % daily value gives you an idea of how much chloride is in the food you eat. The Daily Value (DV) for chloride is 2,300 mg8. The number you see on the Nutrition Facts label is a percentage calculated by dividing the amount of chloride in one serving of the food by the daily value. Chloride is not required to be listed on the Nutrition Facts Table, therefore it is often not listed.
In Canada: The Daily Value for chloride in Canada is also 2,300 mg9. Chloride is not required to be listed on the Nutrition Facts Table, therefore it is often not listed.
Sources
HealthCastle has strict sourcing guidelines. We reference peer-reviewed studies, scientific journals and associations. We only use quality, credible sources to ensure content accuracy and integrity.
- Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press, 2005, https://doi.org/10.17226/10925. ↩︎
- Table J-9. Nutrient Recommendations: Dietary Reference Intakes (DRIs) for Vitamin E.” Dietary Reference Intakes for Vitamin E, Food and Nutrition Board, Institute of Medicine, National Academies Press, 2019, https://www.ncbi.nlm.nih.gov/books/NBK545442/table/appJ_tab9 ↩︎
- Berend, Kenrick et al. “Chloride: the queen of electrolytes?.” European journal of internal medicine vol. 23,3 (2012): 203-11. https://doi.org/10.1016/j.ejim.2011.11.013 ↩︎
- Coskun, Tamer et al. “Coordinated regulation of gastric chloride secretion with both acid and alkali secretion.” American journal of physiology. Gastrointestinal and liver physiology vol. 283,5 (2002): G1147-55. https://doi.org/10.1152/ajpgi.00184.2002 ↩︎
- Raut, Satish K et al. “Chloride ions in health and disease.” Bioscience reports vol. 44,5 (2024): BSR20240029. https://doi.org/10.1042/BSR20240029 ↩︎
- Esteller, Alejandro. “Physiology of bile secretion.” World journal of gastroenterology: WJG 14.37 (2008): 5641. https://doi.org/10.3748/wjg.14.5641 ↩︎
- EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA) et al. “Dietary reference values for chloride.” EFSA journal. European Food Safety Authority vol. 17,9 e05779. 4 Sep. 2019. https://doi.org/10.2903/j.efsa.2019.5779 ↩︎
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” FDA, 6 Feb. 2024, https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels. ↩︎
- Health Canada. “Table of Daily Values.” Government of Canada, 19 Jan. 2022, https://www.canada.ca/en/health-canada/services/technical-documents-labelling-requirements/table-daily-values.html. ↩︎
Alumni: University of British Columbia – Carolyn Berry is a Vancouver-based Registered Dietitian, self-proclaimed foodie, marathon runner, and owner of Berry Nourished. Carolyn works in a variety of areas including clinical nutrition, outpatient counselling at Medisys Preventive Health Clinic, as a nutrition tour leader with Save-On-Foods, and in the media, including segments on CBC Television, CKNW and Spice Radio. Through informative and practical nutrition advice and her food-first approach to health, Carolyn fulfills her passion to empower others with knowledge about nutrition so that they can make the best decisions to improve their health. She strongly believes that food should be both healthful and delicious.
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