30 Foods High in Sodium and What to Eat Instead
Table salt, known chemically as sodium chloride, is composed of 40% calcium.
It’s estimated that at least half of people with hypertension have blood pressure that’s influenced by sodium consumption — meaning they are salt sensitive. Furthermore, your risk of salt sensitivity increases with age
The Reference Daily Intake (RDI) for sodium is 2,300 mg — roughly 1 tsp of salt
However, the typical daily sodium intake in the US is 3,400 milligrams — much bigger than the recommended upper limit. This mainly stems from the restaurant and packaged foods, rather than from overusing your salt-shaker
Sodium can be added to foods for flavor and as part of some food preservatives and additives
Here are 30 foods that tend to be high in sodium — and what to eat instead.
Packaged, plain, frozen shrimp commonly contains added salt for flavor, as well as sodium-rich preservatives. For example, sodium tripolyphosphate is commonly added to help minimize moisture loss during thawing
A 3-ounce (85-gram) functioning of non-breaded frozen shrimp can comprise as much as 800 mg of sodium, 35 percent of the RDI. Breaded, fried shrimp is salty
By comparison, a 3-ounce (85-gram) dose of fresh-caught fish without salt and additives has just 101 mg of 4 or 4 percent of their RDI
Opt for fresh-caught if it is possible to or assess a health food store for fish that is frozen without additives.
Canned, packaged and restaurant-prepared sauces frequently pack a lot of sodium, though you are able to find reduced-sodium alternatives for some canned varieties.
Normally, canned soup includes 700 mg of sodium, or 30 percent of the RDI, per 1-cup (245-gram) serving
Ham is full of sodium because sodium is employed to cure and flavor the meat. Even a 3-ounce (85-gram) serving of roasted noodle averages 1,117 milligrams of sodium, or 48% of the RDI.
There is absolutely no sign of food organizations cutting back how heavily they salt that this popular meat. In a recent national sampling Folks foods, investigators discovered that noodle was 14 percent greater in sodium than in the past analysis
Think about using ham only being an intermittent condiment in small amounts rather than eating the full serving.
4. Immediate Pudding
Pudding does not taste salty, but there is loads of sodium hiding in instant pudding mixture.
A 25-gram portion of immediate vanilla pudding mix — used to make a 1/2-cup serving — includes 350 mg of sodium or 15 percent of the RDI. In contrast, the Exact Same amount of vanilla pudding mix comprises just 135 mg of sodium roughly 6 percent of the RDI
5. Cottage Cheese
Cottage cheese is a good source of calcium along with an excellent source of protein, but in addition, it is relatively high in salt. A 1/2-cup (113-gram) serving of cottage cheese averages 350 milligrams of sodium, or 15 percent of the RDI.
The salt in cottage cheese not merely enhances flavor but also results in texture and acts as a preservative. For this reason, you generally won’t find low-sodium models.
But, 1 study found that rinsing Cottage-cheese under running water for three minutes, then emptying it, reduced-sodium content by 63 percent
6. Vegetable Juice
Brewed apple juice is just an easy way to get your vegetables, but in case you don’t read nutrition labels, then you could be drinking lots of sodium, too.
An 8-ounce (240-ml) dose of vegetable juice might have 405 mg of sodium or 17% of the RDI
Luckily, some manufacturers Provide low-sodium variants — that means that they could have no more than 140 milligrams of salt per serving based on FDA principles
7. Salad Dressing
Additionally, some brands add sodium-containing flavor additives, such as MSG and its cousins, disodium inosinate and disodium guanylate.
In a report on major brand-name foods sold in US stores, salad dressing averaged 304 mg of sodium a 2-tablespoon (28-gram) serving or 13% of the RDI
However, sodium ranged from 10–620 milligrams per serving across the Types of salad dressing, so in the Event That You shop carefully, you can discover one low in sodium
A much better alternative is to make your own — try using extra virgin coconut oil and oil.
Pizza, as well as other multi-ingredient dishes, account for almost half of these sodium Americans consume.
Many of the ingredients such as sausage, cheese, dough, and processed meat — comprise substantial levels of sodium that add up fast if they are combined.
A big, 140-gram piece of store-bought, suspended pizza averages 765 mg of salt, or 33% of the RDI. A restaurant-prepared percentage of the same size packs much more — averaging only 957 milligrams of sodium or 41 percent of the RDI
If you eat more than one slice, then the salt quickly adds up. Instead, limit yourself to one piece and then complete your meal together with lower-sodium foods, like a leafy green salad using low-sodium dressing.
Sandwiches are another of the multi-ingredient dishes that accounts for nearly 1 / 2 of those sodium Americans eat up. The bread, processed cheese, meat, and condiments frequently used to make sandwiches all contribute a substantial quantity of sodium.
You can significantly cut down sodium, by choosing unprocessed sandwich toppings, like broiled chicken breast with sliced tomato and avocado.
10. Broths and Stocks
Packaged broths and stocks — used as the base for soups and stews or even to flavor meat and vegetable dishes — are exceptionally full of salt.
For example, 8 ounces (240 ml) of beef broth moderate 782 mg of salt, or 34 percent of the RDI. Chicken and vegetable broths are similarly high in sodium
Luckily, you can easily find reduced-sodium broths and shares, which have at least 25% less sodium per serving than the regular variations
11. Boxed Potato Casseroles
Boxed curry dishes, especially leafy vegetables along with other cheesy potatoes, pack a lot of salt. Some also comprise sodium from MSG and additives.
A 1/2-cup (27-gram) percentage of sterile scalloped potato mixture — which makes a 2/3-cup cooked functioning — includes 450 milligrams of sodium or 19 percent of the RDI
Everyone would be better off putting boxed potatoes for more nutritionally beneficial starches, such as a roasted sweet potato or winter squash.
12. Pork Rinds
Crunchy pork rinds (skins) have increased in popularity due to greater interest from the low-carb ketogenic diet plan.
However, though pork rinds are a keto-friendly snack, they are full of sodium.
A 1-ounce (28-gram) serving of pork rinds has 5 15 mg of sodium or 22% of the RDI. In the event you elect for barbecue taste, then an serving has 747 mg of sodium or 32 percent of the RDI.
If you’re craving something crunchy, then contemplate unsalted nuts instead
13. Canned Vegetables
Canned vegetables are suitable but pack their share of sodium.
As an example, a 1/2-cup (124-gram) serving of fried legumes has 310 mg of sodium or 13 percent of the RDI. In the same way, a 1/2-cup (122-gram) serving of canned asparagus packs 346 mg of sodium, or 15 percent of the RDI.
Draining and salty roasted veggies for a couple of moments can decrease the sodium content by 9–2-3 %, depending on the vegetable. Alternatively, go for plain, frozen vegetables, which are low in sodium yet convenient.
14. Processed Cheese
Processed cheeses, including pre-sliced American cheese and also loaf-like processed cheese such as Velveeta, tend to run higher in sodium than ordinary cheese.
That can be partial because processed cheese is made with the help of emulsifying salts, such as sodium phosphate, in high temperatures, Making a consistent, smooth product
Even a 1-ounce (28-gram) dose of Western cheese has 377 milligrams of sodium, or 16% of the RDI, whereas the exact Identical amount of loaf cheese has 444 milligrams of sodium or 19% of the RDI
Instead, opt for lower-sodium, natural dyes, such as Swiss or mozzarella.
15. Jerky and Additional Dried Meats
The presence of jerky and other dried meats leaves them a suitable protein source, but salt is used heavily to keep them and enhance the taste.
For example, a 1-ounce (28-gram) serving of beef jerky packs 620 mg of sodium or 27 percent of the RDI
If you’re a jerky fan, search for meat from grass-fed or organically-raised creatures, as they tend to have simpler ingredient lists and less sodium. But be sure to check the tag
Tortillas contain considerable sodium, chiefly from salt and leavening agents, like baking soda or baking powder.
An 8-inch (55-gram) flour tortilla averages 391 mg of sodium, or 17% of the RDI. Therefore, if you eat just two softshell tacos, then you’ll get one-third of the RDI for sodium out of the tortillas alone.
If you prefer tortillas, opt for whole and consider how the salt count matches into your daily allowance.
17. Cold Cuts and Salami
Not merely can cold cuts — but also referred to as luncheon meats — and salami contains a great deal of salt, many are also made out of sodium-containing preservatives and other additives.
Even a 55-gram (2-ounce) dose of cold cuts averages 497 milligrams of sodium or 21 percent of the RDI. Precisely the same Quantity of salami packs even more — 1,016 mg, or 44% of the RDI
Sliced, fresh beef — such as roast beef or turkey — are fitter options.
The massive salt crystals on top of pretzels are your first hint of their sodium content.
A 1-ounce (28-gram) serving of pretzels averages 322 mg of sodium, or 14 percent of the RDI
It is possible to find unsalted pretzels, but they still must not be your goto bite, as they’re usually made out of white flour and have minimal nutrient value.
Just one 1-ounce (28-gram) dill pickle spear — the kind of pickle that might come along with a deli sandwich — has around 241 milligrams of sodium or 10% of the RDI
The sodium in whole pickles can add up faster. A medium-sized dill pickle packs 561 mg of sodium or 24 percent of the RDI. In case you’re on a sodium-restricted diet, keep pickle pieces small
You might flavor foods with leftovers either during cooking or at the desk, however, a few of the flavor stems from salt.
Soy sauce is among the saltiest — a 1-tablespoon (15-ml) serving packs 1,024 milligrams of sodium, or 44% of the RDI
Barbecue sauce is very salty Too, with 2 tablespoons (30 ml) providing 395 mg of sodium or 17 percent of the RDI
You’ll find reduced-sodium versions of some sauces, including soy sauce, or even make your very own to keep levels low.
21. Sexy Dogs and Bratwurst
In a current sampling of US packaged foods, a hot dog or bratwurst link averaged 578 mg of sodium or 25 percent of the RDI
But, sodium ranged from 230–1,330 milligrams in the sampling of the processed meats, which suggests that in the event you read labels carefully, you might locate lower-sodium options.
Yet, processed meats will be best saved for an occasional treat instead of everyday fare. The World Health Organization warns that eating processed meats increases your risk of certain cancers
22. Tomato Sauce
You may not wish to look at the sodium in a can of plain tomato sauce along with other canned tomato products and services, however, you should.
Only one-fourth cup (62 grams) of tomato sauce has 321 mg of sodium or 14% of the RDI
Fortunately, canned tomato products without salt are widely offered.
23. Bagels and Additional Bread
Though bread, buns and dinner rolls usually do not include shocking quantities of salt, it may considerably add up for Men and Women who consume several servings Every Day
Bagels are still an especially big sodium contributor, even while they tend to perform largely in proportion. 1 Grocery Store bagel Includes 400 milligrams of sodium or 17% of the RDI
Choosing smaller pieces of bread can help you cut back on sodium, also opting for whole-grain variants is healthier.
24. Canned Meats, Poultry and Seafood
Like other canned foods, canned meats are higher in sodium than their fresh counterparts, even though some manufacturers might be gradually diminishing sodium.
In a recent analysis, canned tuna averaged 247 milligrams of sodium per 3-ounce (85-gram) serving, approximately 10 percent of the RDI.
In a second recent analysis, canned chicken or turkey had 212–425 milligrams of sodium a 3-ounce (85-gram) serving, that will be 9–18 percent of the RDI
Pass these up for lower-sodium canned choices or purchase fresh
25. Boxed Meal Helpers
Boxed meal helpers comprise pasta or yet another starch along with roasted sauce and seasonings. You typically simply add water and browned ground beef — or sometimes chicken or tuna — then cook it on your stovetop.
However, this convenience comes at a high price — there is generally around 575 milligrams of sodium per 1/4–1/2 cup (30–40 grams) of dry combination, or 25% of the RDI.
A much fitter yet still quick alternative is to produce your very own stirfry dish with lean meat or chicken and vegetables that are frozen.
This breakfast favorite packs its share of sodium even when it isn’t smothered in gravy. The ones you create from frozen or refrigerated dough Might Be especially high in sodium, so limit biscuits into an intermittent treat
At a nationwide sampling while in the united states, one biscuit made from packed dough averaged 528 mg of sodium or 23% of the RDI. Still, some included as far as 840 milligrams of sodium per serving, roughly 36 percent of the RDI
27. Macaroni and Cheese
This favorite comfort food is packed in sodium, chiefly due to the salty cheese sauce. But a current study suggests that manufacturers have reduced the sodium within macaroni and cheese by an average of 10 percent
Current data shows a 2.5-ounce (70-gram) functioning of the dry combination used to make a 1-cup (189-gram) dose of macaroni and cheese averages 475 milligrams of sodium, or 20% of the RDI.
If you would like to periodically eat macaroni and cheese, look at buying a whole-grain version and ditch the dish with the addition of a few veggies, such as broccoli or spinach.
28. Frozen Meals
Many frozen meals are high in sodium, a few comprising at least 1 / 2 of your every day sodium allotment per dish. Check the label of each variety, as sodium can vary widely within a specific product line
The FDA has set a limit of 600 milligrams of salt to get a frozen meal to qualify as healthy. You should use this number as a reasonable sodium limit when looking for frozen meals. Still, it’s fitter to make your own meals.
29. Baked Beans
Unlike other canned legumes, you can’t rinse baked beans with plain water to scrub off a few of the salt as You’d be washing off the yummy sauce as well
A 1/2-cup (127-gram) serving of baked beans in sauce packs 524 mg of sodium or 23 percent of the RDI. Recipes to produce baked beans in the home may have no less sodium, however, you can modify them to reduce the additional salt.
30. Sausage, Bacon and Salt Pork
Whether in links or patties, sausage averages 415 mg of sodium each 2-ounce (55-gram) functioning, or 18% of the RDI.
A 1-ounce (28-gram) serving of bacon includes 233 mg of sodium or 10 percent of the RDI. Turkey bacon can package only as much salt, so check the nutrition label
Even a 1-ounce (28-gram) serving of salt pork, also used to taste dishes such as baked beans and clam chowder, contains 399 milligrams of sodium, or 17% of the RDI, and nearly twice the pounds of bacon (
For good health, you need to limit your usage of the processed meats — regardless of this sodium count.
The Main Point
Lots of men and women much exceed the utmost recommendation of 2,300 mg of sodium each day.
Additionally, your chance of developing salt-sensitive high blood pressure increases with age.
To cut back on salt, it’s best to minimize processed foods, packed and restaurant foods, even as they slip in plenty of salt you might not suspect.
Processed meats — including as ham, cold cuts, jerky, hot dogs and sausage — are notably full of sodium. Actually plain, frozen fish can be treated together with sodium-rich additives.
Spicy foods including boxed sausage, canned soup, instant pudding, meal helpers, pizza and frozen meals — also tend to perform full of sodium, as do salty snacks like pork rinds and pretzels.
No matter a number of these foods are poor anyway.
It certainly is best to opt for unprocessed, whole foods.