What Foods Are High in Sodium? 8 Surprising Offenders

Foods that seem healthy can be packed with salt. Here’s what to eat instead

Aaron Kassraie

Updated January 26, 2026

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Published July 25, 2023

/ Updated January 26, 2026

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It’s easy to think we’re making healthy choices when we reach for “low-fat” or “high-protein” foods. But here’s a surprise: More than 70 percent of the sodium Americans eat comes from packaged and restaurant foods, not the salt shaker, according to the Food and Drug Administration.

“A lot of times, people think that most of their salt intake is coming from the salt we use at home. But it actually comes from a lot of those packaged foods that we eat,” says Dolores Woods, a registered dietitian with the University of Texas Health Science Center in Houston.

As we munch through the day, even the smallest bites can add up.

Why is too much sodium a problem?

Consuming too much salt or sodium can increase our blood pressure and lead to more chronic illnesses such as cardiovascular and kidney disease, Woods says.  Sodium draws water into our veins, which increases blood flow and raises blood pressure. Over time, high blood pressure can cause the arteries to stretch and accumulate plaque, which can create a blockage.  

How much sodium should older adults consume?

Americans consume an average of about 3,400 milligrams (mg) of sodium each day, far over the recommended daily limit of 2,300 mg, or roughly one teaspoon of table salt. People 51 or older and those with high blood pressure, diabetes or chronic kidney disease should aim for 1,500 mg, but even cutting sodium intake by just 1,000 mg a day can improve hypertension and heart health, says the American Heart Association.

Such small changes can have big effects at the population level. New research published in Hypertension suggests that relatively small drops in sodium across everyday foods could deliver major health gains. In France, a modeling study found that meeting national salt targets in baguettes and other breads would reduce salt intake by about 0.35 grams per 100 grams of bread — roughly 140 mg of sodium — and could prevent around 1,000 deaths per year. In the U.K., another analysis found the government’s 2024 target for reducing salt in packaged food could cut the average sodium intake by nearly 18 percent, potentially preventing tens of thousands of heart attacks a year.

Which low-calorie, high-sodium foods are easy to overlook?

1. Bread

Even if a slice doesn’t taste salty, breads, rolls and tortillas rank among the top sources of sodium in U.S. diets, according to the Centers for Disease Control and Prevention (CDC). That’s mainly because we eat them so often: Think toast, sandwiches and dinner rolls. The agency notes that foods eaten multiple times a day can add up; even small amounts of sodium per slice accumulate over the course of meals.

What to eat instead: Compare labels and choose the lowest-sodium loaf you can find. Look for low-sodium or no-salt-added breads and build sandwiches with more vegetables and fewer salty add-ins like processed meats. You can monitor how much bread you eat each day to make sure it doesn’t push you over your recommended daily sodium limit.

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2. Condiments

From mayonnaise to salad dressing, condiments tend to be packed with sodium. Ketchup, barbecue sauce and soy sauce are some of the worst offenders.

“The serving size is so small, so it really adds up because most people aren’t actually using measuring cups or tablespoons to measure those out,” Woods says.

A tablespoon of ketchup can contribute 8 percent of your daily sodium intake, while the same amount of soy sauce can account for a staggering 38 percent. Using just 2 tablespoons of a typical barbecue sauce can take up 13 percent of your daily recommended value of sodium.

What to eat instead: Use herbs and spices such as smoked paprika and other flavor enhancers to add taste without increasing sodium. Alternatively, you can opt for products that are low-sodium or no-salt-added, but you should still practice moderation in using them, Woods recommends.

3. Processed cheese

Despite being low in calories and high in protein, half a cup of cottage cheese contains a surprising 350 mg of sodium, which amounts to 16 percent of the recommended daily maximum sodium intake. Other examples of processed cheese include American cheese, cheese spreads, canned cheese and spray cheese. 

What to eat instead: Opt for lower-sodium dairy choices like milk, yogurt, cream cheese and mozzarella to satisfy your cravings without excessive salt intake.

4. Cereal

Before reaching for cereal, you might want to reconsider. While some brands advertise cholesterol-lowering benefits and a low count of only 140 calories per cup, they may still contain 9 percent of the daily recommended value of sodium. 

What to eat instead: Plain oatmeal prepared without salt is naturally low in sodium. Add fruit, cinnamon or unsalted nuts for extra flavor.

5. Vegetable juice

Just 8 ounces of vegetable juice is loaded with approximately 28 percent of the recommended daily sodium intake. While it does count as a serving of vegetables, it’s not as healthy as it might seem.

What to eat instead: Opt for low-sodium vegetable juice, which typically accounts for about 6 percent of the recommended daily value. And you can’t go wrong with eating fresh fruits and vegetables instead. 

6. Canned goods

Canned vegetables are great because they’re cheap and have a long shelf life, but the trade-off comes in the form of an unnecessary amount of sodium. For instance, just half a cup of canned green beans could account for 13 percent of your recommended daily sodium intake.

What to eat instead: For those who prefer canned food, choose low-sodium or salt-free varieties. Additionally, rinsing your canned veggies or beans removes about 20 percent of the sodium that would otherwise be eaten, Woods says. 

Frozen vegetables also have a long shelf life and typically don’t have added salt, Woods says. Just make sure they aren’t packaged with a sauce or cheese. 

7. Frozen meals

Frozen meals can vary significantly in terms of calories and fat content. However, one common factor among frozen entrées is their high sodium content. For instance, a frozen entrée with only 320 calories and 4 grams of fat may contain a whopping 790 mg of sodium, 34 percent of the recommended daily value. 

What to eat instead: Consider prepping your own food to have better control over the amount of salt in your meals. Prepared meals should have no more than 600 mg of sodium per meal, the CDC recommends.

8. Pickles

Believe it or not, about three-fourths of a pickle spear packs 260 mg of sodium (11 percent of the recommended daily value) thought it only has 5 calories. 

What to eat instead: Consider making a cucumber salad that maintains a satisfying sour flavor and offers a refreshing taste. Combine cucumbers with garlic, vinegar, fresh herbs, a hint of light sugar and other vegetables of your choosing to create a delicious alternative.

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Aaron Kassraie writes about issues important to military veterans and their families for AARP. He also serves as a general assignment reporter. Kassraie previously covered U.S. foreign policy as a correspondent for the Kuwait News Agency’s Washington bureau and worked in news gathering for USA Today and Al Jazeera English. 

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