References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

Chloride

Kristen Zaier, ​​Plant-Based RD

How Much Chloride Do I Need?


  • AI for Adults 18-50 is 2.3 g/d

  • AI for Adults 51-70 is 2 g/d

  • AI for Adults >70 is 1.8 g/d

  • Upper Safe Limit for Adults is 3.6 g/d


Adequate Intake (AI) is developed when there is not enough scientific data to establish a Recommended Dietary Allowance (RDA)


Why Do I Need Chloride?


  • Chloride is needed to maintain fluid and acid-base balance in the body

  • Chloride is part of hyrdrochloric acid in the stomach which is needed to maintain an acid environment for digestion


​Plant-Based Sources of Chloride


  • Chloride is found in table salt, sea salt, soy sauce as well as in many plant foods

  • Chloride content is not provided in the USDA database so I can not provide exact amounts of chloride in food but chloride intake is not a concern


Deficiency Symptoms


  • Deficiency is rare and only occurs when there are excessive losses of chloride from vomiting, diarrhea and heavy sweating


Toxicity Symptoms

  • Vomiting


Notes


  • Chloride intake is not a concern in healthy individuals