From preserving food to adding flavor, salt revolutionized how humans ate for hundreds of years. Fast forward to modern times, however, and many of us are getting too much of a good thing: Salt contains the mineral sodium, and in large quantities, that can have a negative impact on health.
About 90%of people in the U.S. are exceeding recommended limits for daily sodium intake, according to the FDA. Most sodium doesn’t come from the salt shaker on your table or what you add while you’re cooking at home, according to the USDA's Dietary Guidelines for Americans. Instead, Americans are getting too much sodium because of how much processed foods we eat, since high amounts of sodium are added to processed foods for flavoring or as a preservative, says the American Medical Association; they point to sodium-stuffed things like fast food, processed meats, and packaged snacks being in heavy rotation in American diets. A tricky thing is that not all processed foods with added sodium even taste salty; other high-sodium culprits include store-bought bread, baked goods, dairy products, and cereal.
Fortunately, a little know-how about sodium intake recommendations — and where sodium comes from in a typical diet — can help you make informed choices about which foods to eat on any given day.
Read on as nutrition experts share some surprising dietary sources of sodium, plus lower-sodium alternatives and handy cooking advice to help you cut back on salt without compromising on flavor.
How much sodium is too much?
Sodium is naturally found in many foods and carries out several important jobs throughout the body, says Su-Nui Escobar, R.D., a doctor of clinical nutrition and former spokesperson for the Academy of Nutrition and Dietetics. Sodium is a mineral that helps nerves and muscles function, and is crucial for regulating blood pressure as well as fluid levels.
The thing is, we don’t need much. “Depending on how much you sweat, the foods you eat, and your metabolism, your body only needs about 500 mg of sodium a day, the amount in less than ¼ tsp of salt,” says dietitian Jaclyn London, M.S., R.D., CDN.
So if 500 mg is the amount a person requires from a biological standpoint, how much is too much? Anything over 2,300 mg a day for adults, according to the latest Dietary Guidelines for Americans. Yet most adults in the U.S. are consuming far more: about 3,400 mg of sodium per day on average. It’s worth seeing how much you’re getting; you can keep tabs on your sodium intake (along with other nutrients like fat, protein, carbs, and fiber) in the WeightWatchers app.
How do high-sodium foods affect health?
Excess sodium can cause our bodies to retain fluid, Escobar says, which “can raise blood pressure, potentially leading to damage to the heart, kidneys, or liver,” she explains.
High blood pressure, also called hypertension, affects nearly half of U.S. adults and is a major risk factor for heart disease, which is the leading cause of death in the United States. The risk of hypertension is increased by consuming too much sodium.
Foods high in sodium
If you’re looking to cut back on sodium, fresh foods you prepare at home are best. For anything packaged, pay attention to Nutrition Facts labels. When you’re shopping for packaged, canned, or frozen foods, check the percent Daily Value (DV) for sodium. “In general, a 5% DV for sodium is considered low, and 20% or more is high,” Escobar says. This translates to 115 mg (or less) of sodium per serving for a low-sodium food and 460 mg (or more) for a high-sodium food.
That said, no single food in isolation of everything else you’re eating can make or break your health. If you’re looking to cut down on sodium intake, it may help to assess your overall diet and stay mindful of all sodium sources, from obvious salt bombs to more easily overlooked foods such as condiments. Here’s a closer look at 22 common foods that may contain more sodium than you realize.
1. Deli meat
There’s a reason sandwiches are among the biggest sources of sodium in our diets: Cold cuts are often loaded with it. While every brand is different, one little slice of deli-style chicken can contain 289 mg of sodium. London’s suggested swap: Instead of deli meat, try using leftovers from whole roasts or rotisserie chicken without the skin. (One thin slice of skinless rotisserie chicken has 98 mg of sodium.) Another idea: Rethink the ratio of your sandwich. Keep meat amounts modest and load up on flavorful low-sodium extras that are also packed with key nutrients like avocado, leafy greens, caramelized onions, tomatoes, balsamic mushrooms, and more.
2. Cured meat
Charcuterie boards are loaded with sodium due in part to meats like salami and prosciutto. Because salt is used in the curing process, one serving (three slices) of a popular salami brand can pack over 500 mg of sodium. It’s worth noting that these meats are also generally high in saturated fat too (saturated fat is a type of fat that is also linked to heart disease). This is another reason to limit these types of meats. There’s no simple swap for these savory foods, but choosing low-sodium versions when they’re available is a start. Plus, focusing on adding more color (and bulk!) to your appetizer spread with ingredients like fresh or dried fruit, sliced veggies, and nuts can really help keep sodium (and saturated fat) intake low.
3. Tinned fish
From salmon to sardines, tinned fish is trendy these days and offers a convenient and cost-effective way to increase your seafood intake. Just be aware that one 5-oz can of tuna in water can contain around 360 mg of sodium, compared to 83 mg in the fresh variety. If fresh seafood isn’t an option, canned varieties with no added salt or less sodium are a good bet. Try them seasoned with fresh herbs and citrus juice.
4. Frozen shrimp
Shrimp contains zero saturated fat; on that point, it’s a heart-healthy protein choice. But in its frozen form, the shellfish is generally much higher in sodium due to a salt solution used in the preservation process. Indeed, it’s not unusual for a 3-oz serving of cooked, frozen shrimp to contain 300 mg of sodium (with some brands having a lot more sodium), while fresh has about one-third that amount. Opt for fresh shrimp when feasible, or compare labels of frozen varieties to find the option lowest in sodium.
5. Vegetable juice
Manufacturers add salt to bottled and canned veggie juice to boost and preserve flavor, which bumps the sodium to about 308 mg in a typical 6 fl oz serving. Many brands offer lower-sodium versions of their classic veggie beverages. Homemade, veggie-rich smoothies and drinks might be an option, too. Try whipping up one of WW’s green smoothies, or create your own blend, which is a great way to use up leftover produce.
6. Cheese
If you’re a member of the “cheese makes everything taste better” club, bear in mind sodium levels vary pretty widely within the category. Case in point: Many brands of blue cheese can have upwards of 325 mg of sodium per 1 oz serving, halloumi can clock in at 300 mg per slice, and some American cheese options contain 269 mg per slice. Swiss and cream cheese fall towards the other end of the sodium spectrum with about 52mg and 103 mg , per 1 oz serving, respectively. When in doubt, check the nutrition labels. While there’s no one-to-one sub for those higher-sodium cheeses, you can make some delicious swaps like using avocado slices as a creamy sandwich ingredient or lightening up and reducing the sodium in your mac and cheese with puréed carrots and cauliflower.
7. Cottage cheese
We love low-fat cottage cheese because it’s high in protein and packed with calcium (and yes, we have a favorite). Just note that a ½ cup serving of certain brands can deliver 380 mg of sodium. One swap to consider: low-fat Greek yogurt. A 7-oz serving contains only 68 mg of sodium and packs 20 grams of protein and 230 mg of calcium. Add figs and honey for a sweet-yet-satisfying snack.
8. Ketchup
Many foods that are high in sodium don’t actually taste salty. Some ketchup brands can have 154 mg of sodium per tablespoon, which quickly multiplies if you enjoy the popular condiment with fries, sandwiches, and just about everything else. Instead, consider opting for less-sodium ketchup or better yet “no salt added” varieties to really cut down on the sodium without sacrificing the classic tomatoey tang.
9. Salad dressing
Though convenient, bottled salad dressings can be surprising sources of sodium (not to mention added sugar). For example, 1 Tbsp of popular bottled Italian dressings can have about 175 mg of sodium. Make your own dressing, and you can control the amount of every ingredient — including salt. Or go super simple with a classic olive oil and balsamic vinegar drizzle.
10. Sauce
Premade sauces are a pantry staple, but they often contain extra salt for flavor. For example, commercially made pesto can pack as much 600 mg of sodium in a ¼-cup serving, while a similar serving of jarred alfredo clocks in at 390 mg. One way to dial down the salt is to prep a big batch of your favorite sauce at home. Freeze it in small portions, and you’ll always have some on hand.
11. Marinade
Mixing up a garlic-soy blend for steak? Just 1 tbsp of soy sauce contains about 879 mg of sodium. When making marinades, use low-sodium versions of your favorite condiments, and lean on sodium-free extras like garlic, fresh citrus juice, herbs, and spices.
12. Bread
Consider bread another factor in the high sodium count of many sandwiches. Two slices of white bread can contain 268 mg of sodium, while a hamburger bun might contain 257 mg or so. At the store, you may wish to shop for lower-sodium varieties without salted tops. Another shopping tip: “Opt for thinly sliced bread, sandwich thins, or pitas,” London says. “The thinner the slice, the less sodium you’ll usually get.”
13. Canned beans
Canned beans are convenient and nutritious, but often high in added salt. Look for options labeled “low-sodium” at the grocery store or cook a batch of dried beans to store in the fridge and use throughout the week. “The change in sodium content between canned and home-cooked beans can be very significant,” Escobar says. Always give canned beans a good rinse too. This can remove up to 41% of the sodium.
14. Pretzels
Pretzels are the ultimate salty snack, so it makes sense they have a lot of sodium. Exact numbers differ depending on brand, but it’s not uncommon for a small, single-serving bag to contain 347 mg of sodium, while 10 salted twists can contain nearly 750 mg. If you’re watching your sodium intake and want something crunchy, London recommends roasted chickpeas (again, use low-sodium beans or give them a good rinse before popping in the oven). You can also snack on unsalted air-popped popcorn — at less than 1 mg of sodium per 1-cup serving, popped, it’s great on its own or dressed up with some flavorful seasonings.
15. Packaged soups & stocks
Similar to canned beans, premade soups, broths, and stocks can be loaded with salt to help preserve flavor and extend their shelf life. Some brands of chunky minestrone soup, for example, can have 1,550 mg of sodium per can. Meanwhile, 1 cup of chicken broth may have 860 mg of sodium. Opt for home-cooked soup when possible (WW’s slow cooker chicken noodle soup and veggie soup are member faves). No time to make homemade stock for your next recipe? Look for low- or reduced-sodium options in the supermarket.
16. Frozen meals
Packaged frozen meals can’t be beat in terms of convenience, but many are high in sodium. A 1-cup serving of frozen cheese lasagna can have 639 mg of sodium. Making your own frozen dinners is one way to reduce your sodium intake and still have grab-and-go meal options when you’re short on time. Try designating one day a month to cook a big batch of freezer-friendly meals, then freeze in single- or family-size servings depending on your household needs.
17. Pizza
Every pizza joint has its own special recipe, but generally these are high in sodium. For example, one slice of a 14-inch, fast food-style cheese pizza packs 640 mg of sodium. That’s not to say pizza can’t be part of an overall healthy pattern of eating. It’s all about how you build the pie. Whether ordering from your local pizzeria or making your own, try halving salty ingredients like cheese and pepperoni and doubling up on flavorful veggies like cherry tomatoes, peppers, and baby spinach.
18. Plant-based meat alternatives
Despite a health halo surrounding them, some plant-based meat alternatives can contain high amounts of sodium, Escobar says. One slice of vegetarian meatloaf packs 308 mg of sodium, while a similar serving of seitan of 2.5 oz has 340 mg. Double-check the label before choosing a brand or try other plant-based protein sources, such as tofu, tempeh, and unsalted nuts.
19. Sports drinks
OK, these beverages are purposely high in sodium — you’ll find about 260 mg in a 20-oz bottle — to help replace the sodium athletes lose through serious sweating. But unless you’re engaged in moderate- or high-intensity activity for more than an hour, you probably don’t need to replenish with extra sodium, London says. For the average workout, good ol’ water is likely all you need to stay hydrated and healthy.
20. Buttermilk
A key ingredient in everything from pancakes to crispy onion rings, buttermilk contains about 256 mg of sodium per 1-cup serving, with low-fat versions often containing even more (361 mg or so per cup). For a quick buttermilk swap with only about 100 mg of sodium per cup, borrow the technique seen in this WW biscuit recipe: In a medium bowl, stir together 1 cup milk with 3 tsp freshly squeezed lemon juice or white vinegar. Use as you would regular buttermilk.
21. Pickles
Pickles are known for their salty crunch, so it’s not shocking that some spears contain 323 mg of sodium a pop. While all pickled and fermented foods will have some level of sodium due to the preservation process, many stores stock reduced-sodium options. You can also try your hand at pickling your own cucumbers with WW’s simple hot and sweet recipe (which reduces the sodium per serving by nearly 100 mg).
22. Pudding
Sure, pudding you stir up from powdered mixes tastes sweet, but there’s a counterintuitive reason for that: salt. Often added during processing as a contrasting note, salt helps the sugary notes pop. While some brands are higher in sodium than others, a portion of chocolate pudding mix from one brand (enough to make ½ cup) contains 442 mg of sodium. Compare labels to find lower-sodium options, or whip up your own double-chocolate homemade pudding in 10 minutes.
Tips for reducing sodium
Reducing sodium intake is all about making small changes you can stick with long-term. Here are some additional pointers to help you out along the way:
Know your packaging lingo: We already talked about reading the Nutrition Facts label for the DV percentage, but you’ll also want to scan the packaging for lower-sodium buzzwords. It’s not just marketing hype — the following terms have clear definitions set by the FDA.
- Salt-free: The food contains no more than 5 mg of sodium per standard serving.
- Very low sodium: The food contains 35 mg or less per standard serving.
- Low-sodium: The food contains no more than 140 mg of sodium per standard serving.
- Reduced sodium: The food contains at least 25% less sodium than the regular version of the food.
- Lightly salted: The food contains at least 50% less sodium than the regular version.
- Unsalted/no salt added: Both terms mean that no salt was added during processing. The food itself may still contain sodium, however (but usually in low amounts).
Cook as much as you can at home: When you eat food prepared by a restaurant, it’s hard to know exactly what went into it. Cooking at home lets you control how much salt and sodium goes into your meals — and home cooks generally use less than restaurant chefs do, London says. When you don’t have time to make a full meal, consider prepping a quick low-sodium side dish to go with your takeout order — think a side of broccolini to pair with your pizza delivery, or a quick tossed salad to go with your drive-through burger.
Rinse canned ingredients: Whenever possible, look for no salt added, low-sodium, or less/reduced sodium canned items, such as canned beans, veggies, seafood, and broths. But if you accidentally grab a canned bean or veggie without reading the label or find a long-lost can in the back of your pantry, there’s no need to toss it. Instead, drain it as usual, then place the contents in a colander and rinse under running water. This, plus the initial drain, can reduce the sodium by up to 41%.
The bottom line
Many adults in the U.S. consume more sodium than health experts recommend having, largely through packaged and prepared foods. To reduce your intake, one simple approach is to prioritize fresh or no-salt-added frozen items whenever you can — including whole grains, fruits, and veggies — and cook more of your own meals so you have more control over the amount of salt you’re eating. Experiment with low- and no-sodium flavor boosters like lemon juice, vinegars, spices, and fresh herbs. If you are living with a health condition like hypertension, check with your doctor or consult with a registered dietitian for a personalized nutrition plan. Whatever your situation, delicious meals are definitely possible with less sodium.
This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.