20 Foods Surprisingly High in Sodium (and What to Eat Instead)
Discover which common foods pack hidden sodium and learn smart, lower-salt swaps to help protect your heart and overall health.
When thinking of sodium, salt shakers usually come to mind. But the real challenge lies not in the amount you add at the table—it’s the sodium hiding in processed and prepared foods that makes up the lion’s share of most people’s intake. While salt is an essential nutrient, consuming too much can have grave health consequences, including elevated blood pressure, greater risk of heart disease, and more. Understanding where sodium lurks in your diet is the first step to taking control of your salt intake and safeguarding your health.
Why Is High Sodium Intake a Health Concern?
Excess sodium is closely linked to high blood pressure (hypertension), a major risk factor for stroke, heart disease, and kidney problems. The Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day for adults (about one teaspoon of table salt). But most people far exceed this amount, sometimes without realizing it. Packed lunches, restaurant fare, and familiar grocery staples can all contain high levels of sodium, contributing to these health risks.
How Much Sodium Do You Really Need?
- Recommended limit: Less than 2,300 mg per day for adults.
- Ideal intake for heart health: Some experts suggest aiming for 1,500 mg per day, especially if you have high blood pressure or certain health conditions.
It’s easy to surpass these limits when processed foods are a common part of the diet.
Hidden Sources: 20 Foods Surprisingly High in Sodium
Many foods that don’t taste especially salty are actually major sodium contributors. Below, we explore 20 common foods high in sodium, explain why they’re problematic, and offer healthier alternatives.
1. Bread and Rolls
It may surprise you that bread—even varieties that taste only mildly salty—can significantly boost daily sodium intake, simply because they’re eaten often. A single slice can contain 100–230 mg of sodium or more, and the amount adds up quickly.
- Low-sodium swap: Look for breads and rolls labeled “low sodium” or choose whole-grain options with less than 140 mg sodium per serving.
2. Cold Cuts & Processed Meats
Lunch meats, including turkey, ham, roast beef, salami, and bologna, are loaded with sodium used for curing, flavor, and preservation. Just two slices may contain over 500 mg, and a sandwich can rapidly approach or exceed 1,000 mg.
- Low-sodium swap: Opt for fresh, roasted turkey, chicken breast, or roast beef, or look for “lower sodium” or “reduced sodium” deli meats.
3. Pizza
Pizza combines sodium-rich crust, cheese, and processed meats like pepperoni or sausage. A single slice can contain anywhere from 600–1,200 mg of sodium, depending on the toppings and size.
- Low-sodium swap: Make homemade pizza with a whole-wheat crust, fresh tomato sauce (no added salt), vegetables, and part-skim mozzarella.
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4. Canned Soups
While convenient, canned soups can deliver 600–1,300 mg of sodium per serving—and many people consume the whole can (which often holds two servings), doubling the intake.
- Low-sodium swap: Choose “low sodium” or “reduced sodium” varieties, or better yet, make soup at home and control the salt.
5. Sandwiches & Burgers
A sandwich or burger can pack 1,000–2,500 mg sodium, between the bread, condiments, cheese, and deli meat or processed patties.
- Low-sodium swap: Build your sandwich at home with low-sodium bread, fresh poultry or beef, and lots of veggies.
6. Cheese (Especially Processed Cheese)
Processed cheese—including American cheese, cheese slices, and spreads—often contains 250–400 mg sodium per ounce (about one slice). Even natural cheeses like cheddar or feta contribute significant amounts.
- Low-sodium swap: Try part-skim ricotta, fresh mozzarella, or Swiss cheese, which tend to be lower in sodium.
7. Canned Vegetables & Juices
Canned vegetables (including tomatoes, corn, and peas) and vegetable juices can hide salt for preservation and flavor. A serving can deliver 200 mg or more.
- Low-sodium swap: Choose “no salt added” or “low sodium” canned vegetables and rinse before use. Opt for fresh or frozen vegetables without seasoning.
8. Sauces & Salad Dressings
Bottled sauces (soy, teriyaki, barbecue) and salad dressings can carry up to 600 mg sodium in just a two-tablespoon serving.
- Low-sodium swap: Prepare your own dressings with vinegar, olive oil, and herbs; use low-sodium soy sauce sparingly.
9. Snack Foods (Chips, Pretzels, Crackers)
Popular snacks like chips, pretzels, and flavored crackers often list sodium among their top ingredients, with some servings contributing 150–400 mg each.
- Low-sodium swap: Choose unsalted or low-salt varieties or snack on air-popped popcorn, unsalted nuts, or fresh fruits.
10. Ready-to-Eat Breakfast Cereals
Some breakfast cereals—especially processed or “savory” types—contain 150–300 mg sodium per serving. The taste may not seem salty, but the numbers add up.
- Low-sodium swap: Choose plain oatmeal, shredded wheat, or “no added salt” cereals.
11. Restaurant & Fast Food Meals
Standalone dishes and entire meals from restaurants or fast food chains can contain several days’ worth of salt. Fried chicken, burgers, tacos, pizza, and combo meals frequently exceed 2,000 mg sodium.
- Low-sodium swap: Look for nutrition information and ask for “no added salt.” Request sauces and dressings on the side. Opt for salads with vinaigrette, or grilled proteins with vegetables.
12. Canned Beans & Legumes
Canned beans (like black beans, chickpeas, kidney beans) are a quick protein source, but often contain 400–500 mg sodium per half-cup.
- Low-sodium swap: Purchase “no salt added” or “low sodium” canned beans, or cook dried beans from scratch.
13. Pickles, Olives, and Pickled Foods
Pickled vegetables and olives are steeped in brine and naturally very salty, with one spear or 5 olives containing 200–300 mg or more.
- Low-sodium swap: Limit portion size or look for “reduced sodium” versions.
14. Processed Chicken (Breaded or Cured)
Breaded and pre-cooked chicken nuggets, patties, and deli slices can pack 500–900 mg sodium per serving due to batters and preservatives.
- Low-sodium swap: Cook fresh, skinless chicken breast or thighs at home using salt-free seasoning blends.
15. Instant Noodles and Boxed Meals
Popular ramen, macaroni and cheese, or boxed rice/pasta kits are notorious for extreme sodium amounts—often over 800–1,800 mg per package.
- Low-sodium swap: Make your own grain bowls with plain brown rice, quinoa, or whole wheat pasta, adding your preferred vegetables and herbs.
16. Cottage Cheese & Processed Dairy
Cottage cheese can contain 400–900 mg sodium per cup. Similarly, some processed yogurts, cheese spreads, and buttermilk are unexpectedly salted.
- Low-sodium swap: Choose low-sodium cottage cheese or plain Greek yogurt for breakfast or snacks, adding fresh fruit for flavor.
17. Sauces & Gravy Mixes
Pre-made gravy, jarred pasta sauces, and seasoning packets are often dense sources of sodium, contributing 300–900 mg per serving or more.
- Low-sodium swap: Make sauces from scratch using fresh tomatoes or reduced-sodium broth. Use dried herbs and no-salt seasonings.
18. Seafood: Smoked, Canned, or Pickled
Smoked salmon, sardines, anchovies, and canned tuna (especially in brine) can contain over 300–500 mg sodium in just a small serving.
- Low-sodium swap: Choose fresh, frozen, or water-packed plain seafood (not brined or smoked), or look for low-sodium canned options and drain/rinse before eating.
19. Frozen Meals & Entrees
Even “healthy” labeled frozen meals can contain 600–1,500 mg sodium per serving for flavor and preservation.
- Low-sodium swap: Prepare home-cooked meals in batches and freeze individual portions with measured salt and herbs.
20. Condiments (Ketchup, Mustard, Barbecue Sauce, Soy Sauce)
Condiments are easily overused, with soy sauce containing up to 1,000 mg sodium per tablespoon; ketchup, mustard, and barbecue sauce are also notable sodium contributors.
- Low-sodium swap: Use condiments sparingly, or try low-sodium or homemade versions. Experiment with lemon juice, vinegar, or fresh herbs for flavor.
How to Spot High-Sodium Foods
- Always check the Nutrition Facts label. Foods with 5% or less of the Daily Value (DV) per serving are considered low in sodium; 20% DV or more is high.
- Look for product claims like “no salt added,” “low sodium,” or “reduced sodium.”
- Scan the ingredients list for terms such as sodium, salt, brine, monosodium glutamate (MSG), sodium benzoate, and baking soda.
Low-Sodium Alternatives for a Healthier Diet
Many delicious foods can help you cut back on salt without sacrificing satisfaction or nutrition. Consider these swaps:
- Fresh or frozen produce: Almost all fruits and unsalted veggies are naturally low in sodium.
- Whole grains: Brown rice, quinoa, barley, and whole-grain pasta without sauces or seasoning packets are smart choices.
- Lean proteins: Fresh chicken, fish, eggs, and unsalted nuts are solid options.
- Flavor boosters: Herbs, spices, citrus zest, vinegar, and garlic add zest without salt.
Table: High-Sodium Foods and Healthier Alternatives
| High-Sodium Food | Approximate Sodium per Serving | Lower Sodium Alternative |
|---|---|---|
| Bread (1 slice) | 150-230 mg | Low-sodium or whole grain bread (under 140 mg) |
| Deli Turkey (2 oz) | 500 mg+ | Fresh roasted turkey breast |
| Pizza (1 slice) | 600-1200 mg | Homemade veggie pizza (use little cheese) |
| Canned Soup (1 cup) | 700 mg | Homemade or ‘low sodium’ soup |
| Pickles (1 spear) | 300 mg | Fresh sliced cucumber or ‘less sodium’ pickles |
| Ramen Noodles (1 package) | 1200-1800 mg | Whole-wheat pasta with homemade broth |
| Soy Sauce (1 tbsp) | 900 mg | Reduced-sodium soy sauce, coconut aminos |
Tips to Reduce Sodium While Shopping, Cooking, and Dining
- Choose fresh foods over packaged or processed items whenever possible.
- Read labels and pick products with 140 mg sodium or less per serving.
- Rinse canned foods (beans, veggies) under water to remove excess salt.
- Gradually reduce added salt in recipes—your taste buds will adapt over time.
- Replace salt with herbs, spices, citrus, and vinegars for flavor.
- Request that your restaurant meal be prepared without added salt.
Frequently Asked Questions
Q: Can you “sweat out” extra sodium if you eat too much?
A: Although exercise induces sweating, only a small proportion of sodium is eliminated this way. Most excess sodium is managed by the kidneys. The most effective approach is reducing intake, particularly from processed and restaurant foods.
Q: Does Himalayan or sea salt make a difference?
A: All common salts—whether table, kosher, sea, or Himalayan—contain roughly equal amounts of sodium by weight. The real difference comes from using less of any type of salt, not switching varieties.
Q: Are low-sodium alternatives less flavorful?
A: Flavor can be maintained or enhanced by using herbs, spices, citrus juice, and other ingredients that don’t add sodium. Over time, taste buds become more sensitive, making lower sodium foods taste even better.
Q: What should I do if I have high blood pressure?
A: Reducing sodium is a proven strategy to help manage blood pressure. Adopting a diet rich in fruits, vegetables, whole grains, and lean proteins—like the DASH diet—while cutting back on processed and salty foods can benefit heart health.
Takeaway: Small Changes Add Up
Spotting and reducing sources of sodium in your daily diet is one of the most powerful steps you can take for your cardiovascular health. By becoming an informed label reader, choosing whole foods, and preparing more meals at home, you can significantly lower your sodium intake—often without sacrificing taste or enjoyment. Remember, every little reduction counts for a healthier heart and a healthier you.
References
- https://odphp.health.gov/myhealthfinder/health-conditions/heart-health/lower-sodium-foods-shopping-list
- https://www.nhlbi.nih.gov/news/2023/halt-salt-5-ways-cut-down-sodium-and-improve-your-heart-health
- https://www.ucsfhealth.org/education/guidelines-for-a-low-sodium-diet
- https://www.webmd.com/diet/foods-high-in-sodium
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium
- https://www.healthline.com/nutrition/foods-high-in-sodium
- https://www.ama-assn.org/public-health/prevention-wellness/what-doctors-wish-patients-knew-about-sodium-consumption
- https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479
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