10 Foods You May Not Realize Are Packed With Sodium

When you think about foods high in sodium, snacks like chips and pretzels likely come to mind. However, many everyday foods that seem healthy or harmless can actually pack a surprising amount of sodium!

The FDA states that a person’s daily sodium intake should be no more than 2,300 mg, with the ideal amount around 1,500 milligrams (or 0.75 teaspoons/3.75 grams). However, most Americans consume around 3,400 mg daily.

Unfortunately, excessive sodium intake can lead to health issues such as high blood pressure and heart disease. 

To help you cut back on your sodium intake, we’ve compiled a list of 10 foods you may not realize are high in sodium. 

1. Chicken Breast

While chicken breast itself is low in sodium, manufacturers often inject it with a saline solution during processing to improve its taste and keep it juicy. Just 4 oz of boneless, skinless chicken breast can contain around 400 mg or more of sodium.

Check food labels carefully when choosing your chicken breast—you can always add herbs and spices at home (and skip the salt)!

2. Bread, Bagels, and Tortillas

Starchy foods often contain a lot of sodium, and here’s the proof: One slice of bread can contain 200 mg or more of sodium, one tortilla about 900 mg, and one plain bagel around 500 mg. (Yikes.)

If you’re eating a sandwich, that’s around 400 mg just from the bread! Add on toppings and condiments, and you’ll get the majority of your daily recommended sodium intake from one meal.

3. Baked Beans

This barbecue staple may be a fiber and protein-rich option, but just one cup of baked beans contains 1020 mg of sodium.

If you’re making them at home with canned beans, here’s a tip: Rinse the beans and drain them to significantly reduce the sodium content.

4. Cottage Cheese

Although cottage cheese may be a great source of protein and calcium, one cup packs around 700 mg of sodium. 

Giving it a good rinse might help—a study published in the Journal of the Academy of Nutrition and Dietetics found that rinsing cottage cheese with water for three minutes and then draining it may reduce the sodium content by around 63 percent.

5. Jarred Pasta Sauce

Grabbing store-bought pasta sauce is certainly convenient (and no one would knock you for that!), but be careful with your portion size—most jarred options contain over 400 mg per half-cup serving.

6. Sauerkraut

Although rich in fiber, vitamins, and minerals, just one cup of sauerkraut packs over 920 mg of sodium.

Since this probiotic-rich vegetable is still considered a great option for gut health, you’ll have to enjoy it in moderation!

7. Store-Bought Vegetable Juice

Although they may appear healthy, store-bought vegetable juices actually contain an alarming amount of sodium. Take V8’s original vegetable juice, for example—it contains over 600 mg of sodium.

Keep an eye out for low-sodium vegetable juice options on your next grocery shopping trip!

8. Processed American Cheese

Certain cheeses are saltier than the rest, with processed cheese topping the list.

A study published in the Journal of Dairy Science found that the average sodium content in a slice of processed American cheese was around 1200 mg, followed by string cheese, packing around 700 mg in one stick. 

9. Canned Soups

A bowl of chicken noodle soup is the perfect remedy for the cold or flu, but unfortunately, its sodium content is off the charts. For example, a can of Campbell’s chicken noodle soup packs over 1800 mg of sodium.

Whenever possible, homemade soup is the way to go! 

10. Veggie Burgers

Veggie burgers are often chosen as a healthier alternative to red meat, but just one patty can contain over 500 mg of sodium. (Even more when you add a bun and condiments!)

As with any high-sodium food, always check nutrition labels to find the best options.

• Category: Nutrition