10 Sneaky Sodium Bombs

“Most people know better than to shake table salt all over their food, but there are plenty of hidden sources of sodium in our diets,” says Lanah J. Brennan, RDN, a registered dietitian based in Lafayette, Louisiana. “Sliced deli meats and hot dogs are packed with sodium.” One hot dog can contain as much as 700 mg of sodium, while just two slices of regular deli ham can have close to 250 mg. “Choose fresh meats or fish instead, and try making an extra serving at dinner and using the rest to make your lunch the next day,” she advises.

Do check the nutrition labels of raw meats, though; sometimes they can be “plumped” with a sodium solution to help retain moisture that nonetheless can quintuple their salt content.

The average American consumes more than 3,000 mg of sodium per day, according to the FDA, and cereals and other processed foods account for a large majority of our sodium intake. One cup of cornflakes can have almost 270 mg of sodium per serving, which can add up quickly if you aren’t measuring portion sizes. And other processed breakfast foods are even worse: Premade pancake mixes can have more than 450 mg per serving. “Instead,” Brennan says, “try making your own mixes from scratch using low-sodium baking powder and baking soda.”

Even a healthy-sounding option like vegetable juice can be high in salt. That’s why it’s important to read labels closely. Sodium content is listed per serving size; to be considered a low-sodium serving, it should be 140 mg or less, per the National Academy of Sciences. Even a can of tomato juice can be a mini sodium bomb, with more than 900 mg per 11.5-ounce (oz) serving. Your best bet is to squeeze your own fresh vegetable juice — a medium tomato has only 6 mg of sodium, per the U.S. Department of Agriculture.

Anything in a can — from soup to tomatoes — could harbor high sodium shenanigans. “Check all those can labels, and choose products with less sodium per serving,” says Brennan. A classic 10.5-oz can of Campbell’s chicken noodle soup contains 2,225 mg of sodium, for instance — basically your entire daily allowance. On the other hand, you can make your own soup using low-sodium broth and fresh ingredients.

To lower your sodium intake, buy your vegetables fresh instead of from a can, and be sure to rinse all canned veggies you do have to remove excess sodium before eating. Half a cup of raw carrots has only 45 mg of sodium, and a cup of green beans has just 6 mg. You may also be able to find low-sodium versions of some canned foods or some with no salt added.

Instead of using the salty flavor packets that come in boxes of macaroni and rice dishes, make your own flavorings with fresh ingredients. By using fresh herbs and spices, you can infuse plenty of flavor into your dishes without any additional sodium. Consider seasoning your meals with lemon juice, ground pepper, cumin, garlic, onion powder, and fresh herbs.

Also, be careful about pouring on condiments. Ketchup has about 150 mg of sodium per tablespoon (tbsp), and soy sauce can pack almost a whopping 1,000 mg of sodium per tbsp. You can also find lower-sodium versions of condiments like ketchup, mustard, and soy sauce.

The frozen foods section of your grocery store can be another hiding place for salt. A single slice of a frozen pizza can contain 720 mg of sodium — and who eats just one? A single serving of frozen meatloaf might have 900 mg.

All that excess salt causes your body to retain fluid, which will not only leaving you feeling bloated but can also lead to high blood pressure. Look for low-sodium options, or better yet, cook your own meals from scratch in bulk, and freeze leftovers for days you don’t feel like cooking.

Spaghetti may make a frequent appearance in your dinner rotation, but if you are worried about your sodium intake, you might want to rethink how you prepare the dish. One cup of spaghetti sauce can have a sodium content of nearly 1,000 mg. If you’re a fan of meat sauce, you also have to factor in the additional sodium coming from the sausage or meatballs. As an alternative, make your own spaghetti sauce from ripe plum tomatoes and fresh basil and garlic. You can also toss spaghetti with fresh veggies and olive oil for a healthy, no-sauce dish.

When it comes to breads, rolls, and tortillas, once again, you need to read the labels carefully. Don’t assume that all grains are the same. One 6-inch flour tortilla can contain more than 400 mg of sodium, and that number jumps to more than 500 mg for a 10-inch tortilla. Instead, choose plain corn tortillas, which contain just 15 mg of sodium in two 6-inch rounds. And if you’re grilling, a hamburger bun can add an additional 200 mg of sodium to your meal. Instead, try swapping in a lettuce wrap or portobello mushroom bun for added nutrients and flavor, without any extra sodium.

Dairy can be a good source of calcium and vitamin D, but some products may not be a smart choice when it comes to managing high blood pressure. Some dairy foods like cottage cheese, buttermilk, and processed cheeses can be high in salt. For a lower-sodium option, choose fresh mozzarella with 85 mg of sodium per oz or Swiss cheese with less than 40 mg per slice.

Seafood is a great addition to a heart-healthy diet. When prepared in a healthy way, seafood may help lower cholesterol, which in turn helps improve heart health. But you need to choose your seafood wisely, since options like shellfish and canned tuna fish are high in salt. Five oz of canned tuna has more than 300 mg of sodium, and 3 oz of frozen shrimp can have more than 400 mg. Better seafood choices include fresh tuna, salmon, halibut, and haddock.

Before putting any food in your grocery cart, follow this simple rule of thumb: “The bottom line on hidden food sources of sodium is to check your labels and choose products with less than 140 mg per serving,” says Brennan. And choose fresh, whole foods as often as possible.

Additional reporting by Monroe Hammond.