17 Everyday Foods Packed with Shocking Amounts of Sodium!
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Sodium is an essential nutrient needed to maintain plasma volume, acid-base balance, nerve impulse transmission, and normal cell function. However, excessive sodium consumption poses a serious risk to our health. According to estimates from the World Health Organization, consuming too much sodium results in 1.89 million deaths each year.
Many packaged and processed foods, in particular, are loaded with sodium to enhance flavor and extend shelf life. Unfortunately, these foods make up a significant portion of modern diets, whether through convenience or habit. As a result, it’s often difficult to gauge exactly how much sodium we take in daily. Read on to discover hidden sources of sodium and tips for healthier choices!
Bread and Rolls
Bread is often innocuous but packs a sneaky punch of sodium. Even whole-grain or “healthy” varieties of bread contain up to 150-200 milligrams of sodium per slice. Sandwiches using two slices of bread can easily reach over 400 milligrams before any filling is added.
This staple food for so many can quietly add up toward daily limits without much notice for those trying to keep sodium levels down. The sodium in bread involves salt added for taste and the rising agents necessary to create bread.
It is, therefore, relatively difficult to avoid sodium while still desiring the texture and taste of bread as most know it. Low-sodium alternatives or homemade options allow more control over salt content. Careful reading of nutrition labels can also provide insight into which brands actively consider lower sodium levels.
Cheese
Cheese is one of the most popular toppings, which often hides in a dish containing sodium. Most popular types, such as feta, cheddar, and processed slices, contain more than 200 milligrams of sodium per ounce. While cheese is a good source of nutrients, including calcium and protein, sodium adds up quickly in food items like pizza, casseroles, or sandwiches.
Processed cheeses contain the highest amount of sodium, as preservatives and flavor enhancers prolong their shelf life and flavor. Fresh cheeses, like mozzarella and ricotta, are already low in sodium. Combining the cheese with other low-sodium ingredients will balance out the meal without sacrificing flavor.
Canned Soups
Canned soups can be a quick and efficient meal but often contain salt. Whereas many contain upwards of 700-900 milligrams of sodium per serving, one serving size may be only a small portion of what’s in the can. That would mean your entire can could easily have over half the upper limit of sodium intake.
The high sodium content in canned soups helps preserve them and enhance their flavor. However, low-sodium or reduced-sodium options are increasingly available for health-conscious shoppers. Homemade soups using fresh ingredients and herbs offer a flavorful, low-sodium alternative. Portion control and balance on the side can also lessen its impact.
Deli Meats
Deli meats, often touted as both convenient and a good source of protein, are among the most sodium-dense foods. One slice of processed meat like ham or salami can easily contain 250 milligrams of sodium or more. Slap a few slices onto a sandwich, and that sodium count becomes astronomical.
The sodium in deli meats helps preserve and flavor the meat. While prepackaged is the easiest to grab, seeking fresh cuts with less processing has less sodium intake. Choose low-sodium varieties or use other protein sources like grilled chicken as a healthier alternative.
Sauces and Condiments
Sauces and condiments, including soy sauce, ketchup, and salad dressing, are infamous for their sodium content. One serving of one tablespoon of soy sauce contains more than 900 milligrams of sodium, nearly half of the upper tolerable intake in just that condiment. Even small portions can significantly add up when many are used in just one serving of a meal.
Reduced-sodium versions of sauces, while sacrificing flavor to a certain extent, are an easier option. Homemade condiments, where ingredients can be controlled, also help reduce intake. Small changes like seasoning with herbs and spices instead of bottled sauces help perk up meals without sodium overload.
Frozen Meals
Frozen meals tend to combine convenience with heavy shots of sodium. Many popular options have more than 1,000 milligrams of sodium per serving and are considered the leading contributor to daily intake.
Sodium acts as a preservative and enhancer in flavor in these main courses of packaged meals, especially among items like pizzas, pasta, and sandwiches for breakfast. Reading labels carefully can help you select frozen meals that contain less sodium.
Brands that target health-conscious consumers may offer products that better match dietary recommendations. Adding fresh fruit and vegetables to these meals creates a more well-rounded plate. Prepping and freezing meals at home is an even better solution for avoiding heavily processed foods altogether.
Snack Foods
Snack foods like chips, crackers, and pretzels deliver crunch but often have a sodium cost. A single serving of chips can contain 200 milligrams of sodium, and it’s easy to exceed when indulging.
Even healthier-seeming options like flavored nuts or popcorn can be heavily salted. This makes snacks a significant sodium source, often overshadowed by more obvious culprits. Switching to unsalted or low-salt versions of the same snacks can quickly reduce sodium intake.
Several whole foods, including fresh fruits and vegetables and plain nuts, may also help satisfy cravings for salty foods. Remember moderation and portion sizes to avoid accidentally overconsuming. Ingredient labels can help find foods with added salts.
Breakfast Cereals
Some breakfast cereals, especially flavored varieties or processed in some way, can be very high in sodium. Most have 150–300 milligrams per serving; adding milk will increase the sodium count even higher. Even some “healthy” cereals can have lots of hidden salt to make them palatable, making morning bowls less innocent.
Adding fresh fruits or spices, such as cinnamon, can provide additional flavor without increasing the salt content. Careful attention to serving sizes can also help keep sodium within desired levels. Sodium content can also be examined on the nutrition label to choose brands lower in sodium.
Pizza
Pizza is a favorite comfort food but often has a hefty sodium price tag. This can be a single slice of pizza containing as much as 300 to 500 milligrams of sodium in some kinds of pizzas, depending on the toppings and cheese used. In reality, many commercial pizzas, especially frozen or fast food, are saturated with processed meats and cheeses high in sodium.
Choosing pizzas with fresh ingredients such as vegetables and lean meats helps reduce sodium intake. Preparing a thin crust or using less cheese can also significantly reduce the salt content overall. Paying attention to light toppings with many flavors can give you a delicious and healthier alternative to store-bought versions.
Vegetables
Canned vegetables are often promoted as quick, easy, and healthy but can be loaded with sodium. According to Bastyr University, many varieties have added flavorings or salt to make them taste better and last longer.
A serving from a single can of beans alone can have as much as 500 milligrams of sodium. This additional sodium can easily add up, especially if consumed frequently. Some canned vegetables are labeled as no-salt-added or low-sodium; choose these options to reduce sodium intake.
Washing canned vegetables with water before consuming can also help reduce excess salt. Fresh or frozen vegetables are even better choices, as they provide all the nutritional benefits without the added salt. When recipes call for salt, try substituting herbs, spices, and citrus to add flavor.
Granola Bars
Granola bars are often considered a healthy on-the-go snack, but most have surprisingly high sodium levels. It is not uncommon for some bars to hold 200–300 milligrams of sodium per serving. That may not seem like much, but this adds up to a balanced diet.
Including processed ingredients and preservatives contributes to the sodium content and makes a rather wholesome snack a little less healthy than it seems. Therefore, to lower sodium intake, it is recommended that granola bars be chosen with natural ingredients and without any added salts.
Homemade granola bars, where the ingredients are well controlled, are healthier for the heart. Consider minimal packaging in these kinds of bars and more whole-food components like oats, seeds, and nuts.
Fast Food
Fast food is notoriously a sodium trap. Most restaurants use excessive amounts of sodium, or salt, which quickly overflows the recommendation of no more than 1500 mg per day. According to Harvard Health, most restaurants use too much sodium or salt, which quickly overflows the recommendation of no more than 1500 mg per day.
Items like burgers, fries, fried chicken, and even salads drenched in dressing add up to excessive amounts of sodium quite quickly. Chains use salt as a flavor enhancer and a preservative; thus, it’s hard to avoid high sodium intake with convenience.
Choosing grilled items instead of fried and asking for dressings or sauces on the side will help lower sodium intake. Many fast-food chains have lower-sodium options, and some display nutritional information on their menus to assist consumers in making healthier choices. You can control how much salt is used when preparing your favorite fast foods at home.
Hot Dogs
Hot dogs are a common food at most casual gatherings but can be utterly filled with sodium. A single hot dog has about 400-500 milligrams of sodium, and most people never eat just one, which is an easy way for most to break their sodium limits.
Hot dogs contain high sodium mainly due to the curing and preservation process. Even a leaner version of the hot dog, using turkey or chicken, still contains a lot of salt. Switching to lower-sodium varieties of hot dogs can be a simple way to reduce the amount of sodium consumed.
Plant-based alternatives for hot dogs are generally much lower in sodium. Fresh alternatives like grilled chicken or lean beef are healthier, less salty protein choices. Vegetables like onions, peppers, or tomatoes can add flavor without added salt.
Salad Dressings
Salad dressings, especially commercial ones, can be surprisingly salty. Even a simple vinaigrette may contain 200–300 milligrams of sodium per two tablespoon serving. Creamy dressings like ranch or blue cheese can include even more.
With other salty ingredients that people may add to salads, including bacon bits or cheese, sodium levels can quickly escalate. Healthy Food Guide suggests opting for homemade dressings where you control the ingredients.
You can make simple vinaigrettes using olive oil, vinegar, and herbs without relying on salt. Most store brands today offer low-sodium options that provide a healthier alternative. Always be mindful of portion sizes for bottled dressings, as this can sometimes add excess salt.
Instant Noodles
One of the reasons people consume instant noodles is because they are quick and inexpensive, but they are usually highly salted. Some servings of instant noodles can run as high as 1,000 milligrams of sodium, nearly half the upper limit of intake recommended for a whole day.
This is especially true with the seasoning packets that come in packages of noodles, which contain a great deal of salt to give flavor. Low-sodium instant noodles are already available in the market today, and they can be an excellent alternative to reduce sodium intake.
You can also discard the pack of seasoning or add just a small amount and replace it with your own seasoning made up of herbs, spices, and a dash of soy sauce. Adding vegetables and lean proteins to noodles balances the meal and reduces the sodium load.
Pickled Foods
WebMD highlights that pickled foods, including pickles, olives, and vegetables, can be very high in sodium because of the action of brining. One medium pickle contains as much as 400 milligrams of sodium. Salt has to do the double duty of food preservation and giving the food its characteristic sour taste.
Overindulgence in pickled foods quickly increases the sodium content to exceed the recommended daily amounts. Instead, choose fresh, not pickled vegetables or homemade pickles made with lower salt.
Some stores offer low-sodium versions of foods such as pickles. For a pickle flavor with less salt, make your quick pickles by adding vinegar and herbs to fresh vegetables in the refrigerator. Enjoy pickled foods in moderation and use them as side dishes or snacks.
Microwave Popcorn
Microwave popcorn is another commonly overlooked source of high sodium. One serving can range up to 200–300 milligrams of sodium, depending on brand and flavoring. Buttered flavors are even more dense in sodium, with some bags containing over 1,000 milligrams per serving.
While positioned as a convenience food, it’s not hard to imagine ingesting well over that in a few handfuls. Choosing air-popped popcorn and seasoning it yourself with herbs, spices, or a small sprinkling of salt will dramatically reduce sodium content.
Fortunately, many brands now offer lower-sodium or sodium-free alternatives, if available, to give consumers a healthier choice.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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