30 Foods High in Sodium and What to Eat Instead | Complete Guide

Sodium is an essential mineral that plays a vital role in maintaining fluid balance, nerve function, and muscle contraction. However, consuming too much sodium can lead to serious health complications, including high blood pressure, heart disease, and stroke.

The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams per day, with an ideal limit of 1,500 mg for most adults. Yet, the average American consumes approximately 3,400 mg of sodium daily—nearly 50% more than the recommended maximum.

The majority of dietary sodium doesn’t come from your salt shaker. Instead, it’s hidden in processed foods, restaurant meals, and packaged convenience items. Understanding which foods are highest in sodium can help you make informed dietary choices and protect your cardiovascular health.

Here are 30 common foods that are surprisingly high in sodium, along with healthier alternatives you can choose instead.

Understanding Sodium and Your Health

Before diving into specific high-sodium foods, it’s important to understand why sodium matters. While sodium is necessary for proper body function, excess intake can cause your body to retain water, increasing blood volume and forcing your heart to work harder.

Research indicates that approximately 50% of people with hypertension are salt-sensitive, meaning their blood pressure responds directly to sodium intake. This sensitivity tends to increase with age, making sodium management increasingly important as you get older.

Reading nutrition labels is crucial for monitoring sodium intake. The Food and Drug Administration (FDA) requires food manufacturers to list sodium content per serving, helping consumers make better choices.

1. Frozen Shrimp

Packaged frozen shrimp often contains surprisingly high amounts of sodium. Manufacturers add salt for flavor enhancement and use sodium-rich preservatives like sodium tripolyphosphate to prevent moisture loss during thawing.

A standard 3-ounce serving of frozen shrimp can contain up to 800 mg of sodium—approximately 35% of your daily limit. Breaded varieties may contain even more.

Better Alternative: Choose fresh-caught shrimp or look for frozen varieties labeled “no salt added” or “chemical-free” at specialty grocery stores.

2. Canned and Packaged Soups

Soup is often perceived as a healthy choice, but canned and restaurant-prepared versions typically contain excessive sodium. The salt comes not only from seasoning but also from flavor enhancers like monosodium glutamate (MSG).

A single cup of canned soup averages 700 mg of sodium—30% of your daily allowance. Some varieties contain significantly more.

Better Alternative: Prepare homemade soup using fresh ingredients and low-sodium broth. Many brands now offer reduced-sodium versions with 25-50% less salt.

3. Deli Meats and Ham

Processed meats like ham are cured with salt, making them naturally high in sodium. A 3-ounce serving of ham contains approximately 1,117 mg of sodium—nearly half your daily limit in one serving.

Recent studies show sodium levels in processed meats have actually increased by 14% over the past decade, despite growing health concerns.

Better Alternative: Choose freshly roasted turkey or chicken breast, or use ham sparingly as a flavor accent rather than a main protein.

4. Instant Pudding Mixes

While pudding doesn’t taste salty, instant varieties contain substantial hidden sodium. The sodium comes from additives like disodium phosphate and tetrasodium pyrophosphate, which help create the instant-thickening effect.

A typical serving prepared from instant mix contains 350 mg of sodium—15% of your daily value—compared to just 135 mg in regular pudding mix.

Better Alternative: Choose regular pudding mix that requires cooking, or make pudding from scratch using cornstarch as a thickener.

5. Cottage Cheese

Despite being a nutritious source of protein and calcium, cottage cheese is relatively high in sodium. A half-cup serving contains approximately 350 mg of sodium.

Salt in cottage cheese serves multiple purposes: flavor enhancement, texture development, and preservation. This makes truly low-sodium versions rare.

Better Alternative: Rinse cottage cheese under running water for 3 minutes before eating to reduce sodium content by up to 63%, or choose Greek yogurt as a protein-rich substitute.

6. Vegetable Juice

Vegetable juice seems like a healthy shortcut to meeting your daily vegetable requirements, but many commercial varieties are loaded with sodium. An 8-ounce glass can contain 405 mg of sodium—17% of your daily limit.

Better Alternative: Select low-sodium vegetable juice (140 mg or less per serving) or make fresh juice at home using a blender or juicer.

7. Bottled Salad Dressings

Commercial salad dressings contain sodium from salt and flavor enhancers like MSG, disodium inosinate, and disodium guanylate. Two tablespoons can contain 300 mg of sodium or more.

Better Alternative: Make homemade dressing using extra virgin olive oil, vinegar, lemon juice, and herbs. Store-bought options vary widely, so compare labels carefully.

8. Pizza

Pizza combines multiple high-sodium ingredients: cheese, sauce, processed meats, and bread. One large slice from a restaurant can pack 957 mg of sodium—41% of your daily allowance.

Frozen pizza averages slightly less at 765 mg per slice, but eating multiple slices causes sodium to accumulate rapidly.

Better Alternative: Make homemade pizza with whole wheat crust, fresh vegetables, and reduced-sodium cheese. Limit yourself to one slice and pair it with a fresh salad.

9. Sandwiches

Sandwiches are a leading source of sodium in the American diet. The combination of bread, processed meats, cheese, and condiments creates a sodium bomb—a 6-inch sub can contain 1,127 mg of sodium.

Better Alternative: Build sandwiches with fresh grilled chicken, avocado, tomato, and lettuce on whole grain bread. Skip the processed meats and salty condiments.

10. Broths and Stocks

Commercial broths and stocks used for soups, stews, and cooking are notoriously salty. An 8-ounce serving of beef broth contains approximately 782 mg of sodium.

Better Alternative: Look for reduced-sodium or no-salt-added versions, or make your own stock by simmering bones and vegetables with herbs instead of salt.

11. Boxed Potato Casserole Mixes

Convenience potato products like scalloped or au gratin potatoes contain excessive sodium from salt, MSG, and preservatives. A 2/3-cup serving prepared from mix contains 450 mg of sodium.

Better Alternative: Prepare fresh potatoes, sweet potatoes, or winter squash seasoned with herbs and a small amount of salt.

12. Pork Rinds

These crunchy snacks have gained popularity among low-carb dieters, but they’re extremely high in sodium. A 1-ounce serving contains 515 mg of sodium, while flavored varieties can exceed 747 mg.

Better Alternative: Choose unsalted nuts, seeds, or vegetable chips as crunchy, nutritious alternatives.

13. Canned Vegetables

While canned vegetables offer convenience, they contain significantly more sodium than fresh or frozen versions. A half-cup of canned peas contains 310 mg of sodium, while canned asparagus has 346 mg.

Better Alternative: Drain and rinse canned vegetables to reduce sodium by 9-23%, or choose frozen vegetables, which typically contain minimal added sodium.

14. Processed Cheese Products

Processed cheese products, including American cheese slices and cheese spreads, contain more sodium than natural cheese due to emulsifying salts used during manufacturing.

One ounce of American cheese contains 377 mg of sodium, while processed cheese spread contains 444 mg.

Better Alternative: Choose natural cheeses like Swiss (54 mg per ounce) or fresh mozzarella (138 mg per ounce).

15. Beef Jerky and Dried Meats

Salt is essential for preserving and flavoring jerky and other dried meats. A 1-ounce serving of beef jerky contains 620 mg of sodium—27% of your daily limit.

Better Alternative: Look for low-sodium jerky made from grass-fed beef or make your own using lean meat and reduced-salt marinades.

16. Flour Tortillas

Tortillas contain sodium from salt and leavening agents like baking soda. One 8-inch flour tortilla contains approximately 391 mg of sodium, meaning two soft tacos provide one-third of your daily sodium limit before any fillings.

Better Alternative: Choose corn tortillas (typically lower in sodium) or whole grain varieties, and account for their sodium content in your daily total.

17. Cold Cuts and Salami

Luncheon meats are among the saltiest foods available. A 2-ounce serving of cold cuts contains 497 mg of sodium, while the same amount of salami packs 1,016 mg—44% of your daily allowance.

Better Alternative: Use freshly sliced roasted turkey or chicken breast from the deli, or roast your own meat at home.

18. Pretzels

The visible salt crystals on pretzels are a clear warning sign. A 1-ounce serving contains 322 mg of sodium, and the refined flour offers minimal nutritional value.

Better Alternative: Choose unsalted nuts, air-popped popcorn, or fresh vegetables with hummus for healthier snacking.

19. Pickles

Pickling requires salt for preservation and flavor. A medium dill pickle contains 561 mg of sodium—24% of your daily limit—while even a single pickle spear provides 241 mg.

Better Alternative: Use pickles sparingly as a condiment rather than a side dish, or try fresh cucumber with vinegar and herbs.

20. Condiment Sauces

Many condiments are sodium powerhouses. Soy sauce leads the pack with 1,024 mg per tablespoon, while barbecue sauce contains 395 mg per 2-tablespoon serving.

Better Alternative: Look for reduced-sodium soy sauce (550 mg per tablespoon), coconut aminos, or make homemade sauces with less salt.

21. Hot Dogs and Bratwurst

A single hot dog or bratwurst link contains approximately 578 mg of sodium—25% of your daily limit. Some varieties contain significantly more, ranging up to 1,330 mg.

Better Alternative: Choose lower-sodium options when available, but limit consumption of all processed meats due to other health concerns beyond sodium.

22. Tomato Sauce and Canned Tomato Products

Canned tomato sauce contains substantial sodium—321 mg in just 1/4 cup. This adds up quickly when making pasta dishes or pizza.

Better Alternative: Buy no-salt-added canned tomatoes or tomato sauce, or make your own sauce from fresh tomatoes.

23. Bagels and Bread Products

While individual servings may seem moderate, bread products contribute significantly to sodium intake because people consume multiple servings daily. One bagel contains 400 mg of sodium.

Better Alternative: Choose smaller portions, select whole grain options, and check labels to find lower-sodium varieties.

24. Canned Meats and Seafood

Canned tuna contains approximately 247 mg of sodium per 3-ounce serving, while canned chicken or turkey ranges from 212-425 mg. Cured canned meats like corned beef are even worse, with 794-1,393 mg per serving.

Better Alternative: Choose low-sodium canned options, or use fresh or frozen meat and seafood instead.

25. Boxed Meal Helper Kits

These convenient meal kits typically contain around 575 mg of sodium per serving—25% of your daily limit—before you even add the meat.

Better Alternative: Make quick stir-fries with lean meat, frozen vegetables, and your own seasoning blend for a healthier convenience meal.

26. Refrigerated Biscuits

Biscuits made from refrigerated or frozen dough average 528 mg of sodium each, with some containing up to 840 mg—36% of your daily allowance in one biscuit.

Better Alternative: Make homemade biscuits with reduced salt, or choose whole grain toast as a breakfast side instead.

27. Boxed Macaroni and Cheese

The powdered cheese sauce in boxed macaroni and cheese contains approximately 475 mg of sodium per serving—20% of your daily limit.

Better Alternative: Make homemade mac and cheese with whole grain pasta and real cheese, controlling the salt content yourself. Add vegetables like broccoli or spinach to boost nutrition.

28. Frozen Dinners

Many frozen meals contain half or more of your daily sodium allowance in a single serving. Sodium content varies dramatically between products, ranging from 300 mg to over 1,500 mg.

Better Alternative: Look for frozen meals with 600 mg of sodium or less, or prepare extra portions of homemade meals to freeze for later.

29. Canned Baked Beans

A half-cup serving of baked beans in sauce contains 524 mg of sodium. Unlike other canned beans, you cannot rinse away the salt without losing the sauce.

Better Alternative: Make homemade baked beans where you can control the sodium content, or choose low-sodium varieties when available.

30. Breakfast Sausage, Bacon, and Salt Pork

Breakfast meats are sodium-heavy. A 2-ounce serving of sausage contains 415 mg, while 1 ounce of bacon has 233 mg. Salt pork, used in Southern cooking, contains 399 mg per ounce.

Better Alternative: Choose fresh, unprocessed protein sources like eggs, or if you must have bacon, limit portions to one slice occasionally.

Tips for Reducing Sodium Intake

Cutting back on sodium doesn’t mean sacrificing flavor. Here are practical strategies to help you reduce your sodium consumption:

• Cook at home more often: Restaurant and takeout meals typically contain 2-3 times more sodium than home-cooked meals.
• Read nutrition labels: Compare brands and choose products with less than 140 mg of sodium per serving when possible.
• Use herbs and spices: Enhance flavor with garlic, onions, citrus, black pepper, basil, oregano, and other salt-free seasonings.
• Rinse canned foods: Draining and rinsing canned beans and vegetables removes up to 40% of the sodium.
• Choose fresh or frozen: Fresh fruits, vegetables, and unprocessed meats are naturally low in sodium.
• Gradually reduce salt: Your taste preferences will adjust over 2-3 weeks as you consume less sodium.
• Watch portion sizes: Even moderate-sodium foods become high-sodium when you eat large portions.
• Remove the salt shaker: Keep it off the table to avoid automatically adding salt to meals.

Hidden Sources of Sodium

Beyond the obvious salty foods, sodium hides in unexpected places:

• Breakfast cereals: Some contain 200-300 mg per serving
• Bread and rolls: Each slice can contain 80-230 mg
• Butter and margarine: Salted varieties contain 90 mg per tablespoon
• Pancake mix: Can contain 400-800 mg per serving
• Desserts and pastries: Sweet items often contain significant sodium
• Instant oatmeal: Flavored packets contain 200-400 mg
• Medications: Some over-the-counter medications contain sodium; check with your healthcare provider

Understanding Food Label Claims

The FDA regulates sodium-related claims on food packaging. Here’s what the terms mean:

• Sodium-free: Less than 5 mg per serving
• Very low sodium: 35 mg or less per serving
• Low sodium: 140 mg or less per serving
• Reduced sodium: At least 25% less sodium than the original product
• Light in sodium: At least 50% less sodium than the original product
• No salt added: No salt added during processing, but the food may still contain naturally occurring sodium

Health Benefits of Reducing Sodium

Lowering your sodium intake provides numerous health benefits:

• Reduced blood pressure in salt-sensitive individuals
• Decreased risk of heart disease and stroke
• Lower risk of kidney disease
• Reduced calcium loss from bones
• Decreased water retention and bloating
• Potentially lower risk of stomach cancer
• Better overall cardiovascular health

When to Consult a Healthcare Provider

If you have high blood pressure, heart disease, kidney disease, or other conditions affected by sodium intake, consult your healthcare provider or a registered dietitian. They can provide personalized recommendations based on your specific health needs.

Some individuals may require stricter sodium limits (1,500 mg daily or less), while others may need to monitor both sodium and potassium intake. Never make dramatic dietary changes without professional guidance if you have existing health conditions or take medications.

Conclusion

Most Americans consume significantly more sodium than recommended, primarily from processed foods, restaurant meals, and convenience items rather than the salt shaker. The 30 foods listed above are among the biggest sodium contributors in the typical American diet.

By becoming aware of hidden sodium sources, reading nutrition labels carefully, and choosing fresh, whole foods over processed alternatives, you can dramatically reduce your sodium intake. Making these changes doesn’t require eliminating all your favorite foods—it simply means being mindful about portions, frequency, and finding lower-sodium alternatives.

Remember that reducing sodium is a gradual process. Start by cutting back on the highest-sodium foods in your diet, and your taste preferences will adjust within a few weeks. Your heart, kidneys, and overall health will thank you for taking these important steps toward a lower-sodium lifestyle.

Sources:

• American Heart Association – Sodium and Salt
• Centers for Disease Control and Prevention – Sodium
• U.S. Food and Drug Administration – Sodium in Your Diet
• National Heart, Lung, and Blood Institute – Reducing Sodium
• National Institutes of Health – How Salt Affects Blood Pressure
• U.S. Department of Health and Human Services – Dietary Guidelines