Some foods practically scream "salt overload" at first glance—think pickles, salted nuts, bacon, and fried foods, all clear sodium powerhouses. But with other foods, the sodium levels aren't as obvious. Without careful label-checking, you may miss that many everyday grocery items are stealthily packed with salt.
Overlooking your sodium intake can lead to serious health issues. A high-sodium diet increases the risk of heart disease, kidney disease, high blood pressure, headaches, kidney stones, stroke, and even an enlarged heart. Since nine out of ten Americans consume more than the recommended daily salt intake, it’s worth becoming more sodium-savvy to support long-term health.
Looking to manage your salt intake? Here are 11 surprisingly high-sodium grocery items that may contain more salt than you think. For heart-healthy choices when eating out, also check out 20 Best Low-Sodium Fast-Food Orders, According to Dietitians.
Common High-Sodium Foods:
- Cottage Cheese
- Bread
- Frozen Chicken Nuggets
- Tortillas
- Vegetable Juice
- Cheese
- Salad Dressing
- Frozen Pizza
- Deli Meats
- Canned Soups
- Chips & Pretzels
Cottage Cheese
Nutrition (Per ½ cup):
- Calories: 110
- Fat: 5 g (Saturated Fat: 3 g)
- Sodium: 390 mg
- Carbs: 5 g (Fiber: 0 g, Sugar: 4 g)
- Protein: 13 g
Cottage cheese is celebrated for its high protein and minimal processing, making it a versatile, healthy choice as a snack, pasta filling, or dip. However, it’s surprisingly high in sodium—a half-cup serving delivers 17% of your Daily Value. Opt for low-sodium options like Friendship Dairies' No Salt Added Cottage Cheese to keep your sodium intake in check.
Bread
Nutrition (Per 1 slice):
- Calories: 130
- Fat: 1 g (Saturated Fat: 0 g)
- Sodium: 230 mg
- Carbs: 26 g (Fiber: 1 g, Sugar: 4 g)
- Protein: 4 g
Surprise: bread tops the American Heart Association’s “Salty Six”—the list of foods that sneak the most sodium into our diets. That daily toast or sandwich could be a big contributor; for example, two slices of Pepperidge Farm Farmhouse Hearty White provide 20% of your Daily Value for sodium.
Frozen Chicken Nuggets
Nutrition (Per 7 pieces):
- Calories: 240
- Fat: 15 g (Saturated Fat: 4 g)
- Sodium: 870 mg
- Carbs: 15 g (Fiber: <1 g, Sugar: 0 g)
- Protein: 11 g
Even without dipping sauces, chicken nuggets can pack a surprising sodium punch, especially if the batter is seasoned. Take Pilgrim's Zesty Ranch Mini Nuggets, for instance—they contain a hefty 870 milligrams of sodium per seven pieces. To cut back on salt, look for options with lower sodium, such as Simple Truth's Organic Gluten-Free Breaded Nuggets.
Tortillas
Nutrition (Per 1 tortilla):
- Calories: 170
- Fat: 3.5 g (Saturated Fat: 1.5 g)
- Sodium: 520 mg
- Carbs: 29 g (Fiber: 3 g, Sugar: 1 g)
- Protein: 5 g
It’s not just the fillings that can make a burrito salty—the tortilla itself can be a major sodium contributor. For instance, Mission's Burrito Restaurant Style Flour Tortillas contain 23% of your daily sodium in just one wrap.
But don’t worry; burritos can stay on the menu! Try options like Food For Life's Sprouted Grain Low Sodium Tortillas for a healthier base to your favorite fillings.
Vegetable Juice
Nutrition (Per 8 oz.):
- Calories: 45
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 640 mg
- Carbs: 9 g (Fiber: 2 g, Sugar: 7 g)
- Protein: 2 g
Vegetable juices like V8 Original offer a blend of nutritious ingredients—beets, tomatoes, carrots, spinach—but also come with a hefty dose of sodium. While packed with veggies, each serving contains a surprising amount of added salt. You’re better off enjoying fresh, whole vegetables to reap the full benefits. Research suggests that whole fruit and vegetable intake helps lower hypertension risk, but that’s not necessarily the case with sodium-rich veggie juices.
Cheese
Nutrition (Per 1 slice):
- Calories: 80
- Fat: 5 g (Saturated Fat: 3 g)
- Sodium: 310 mg
- Carbs: 3 g (Fiber: 0 g, Sugar: 2 g)
- Protein: 5 g
Salt plays a vital role in cheesemaking, enhancing flavor, regulating acidity, and aiding in preservation. While cheese needs some salt, it's wise to choose varieties with a moderate sodium content. One to approach with caution is Kraft's Ultra Thick American Cheese, which contains a hefty 310 milligrams of sodium per slice.
Salad Dressing
Nutrition (Per 2 Tablespoons):
- Calories: 80
- Fat: 8 g (Saturated Fat: 1.5 g)
- Sodium: 540 mg
- Carbs: 2 g (Fiber: 0 g, Sugar: 2 g)
- Protein: 0 g
Salad dressings might not taste especially salty, but don’t be deceived. Using more than a 2-tablespoon serving can quickly turn your salad into a sodium-heavy meal. Olive Garden's Signature Italian Dressing, for example, delivers a surprising 540 milligrams of sodium (23% of your Daily Value) per serving—more than you'd find in a serving of pepperoni!
Frozen Pizza
Nutrition (Per 1/3 pizza):
- Calories: 390
- Fat: 22 g (Saturated Fat: 10 g)
- Sodium: 1,040 mg
- Carbs: 28 g (Fiber: 1 g, Sugar: 4 g)
- Protein: 20 g
Frozen pizza often packs a sodium punch thanks to its salty crust, cheese, and cured meats like pepperoni and sausage. For instance, Screamin' Sicilian's Bacon Lovers pizza delivers 1,040 mg of sodium per serving—45% of your daily limit. On pizza night, try keeping portions reasonable and choose toppings with less salt, like bell peppers, fresh tomatoes, basil, and onions.
Deli Meats
Nutrition (Per 2 oz.):
- Calories: 90
- Fat: 5 g (Saturated Fat: 2 g)
- Sodium: 590 mg
- Carbs: 2 g (Fiber: 0 g, Sugar: 2 g)
- Protein: 9 g
Deli meats are a quick and easy sandwich fix, but their sodium content is another story. Many cold cuts, like Carl Buddig’s, are preserved with high levels of salt, landing them on the American Heart Association's “Salty Six.” A two-ounce serving packs 25% of the Daily Value for sodium.
Consider choosing lower-sodium deli options or canned tuna instead, and don’t skimp on veggies. Fresh vegetables high in potassium can help offset sodium's effects on blood pressure.
Canned Soups
Nutrition (Per 1 can):
- Calories: 230
- Fat: 6 g (Saturated Fat: 0.5 g)
- Sodium: 1,130 mg
- Carbs: 27 g (Fiber: 4 g, Sugar: 8 g)
- Protein: 15 g
Canned soups are notorious for their high sodium content, and for good reason—salt is often added for flavor and preservation. Gardein's Plant-Based Be'f & Vegetable Soup, for instance, contains a hefty 1,130 milligrams of sodium per can. Pair it with a slice of store-bought bread, and you’ll be well on your way to exceeding daily sodium recommendations.
Chips & Pretzels
Nutrition (Per 18-chip serving):
- Calories: 240
- Fat: 13 g (Saturated Fat: 3.5 g)
- Sodium: 270 mg
- Carbs: 28 g (Fiber: 2 g, Sugar: 1 g)
- Protein: 3 g
If you’re a fan of salty snacks, it pays to choose wisely. While chips and pretzels satisfy a craving for crunch, they can be loaded with sodium. Takis' Fuego flavor, for example, delivers 11% of the Daily Value for sodium in just an 18-chip serving. To manage sodium intake, try low-sodium options like Lay's Lightly Salted Potato Chips or crunchy snacks naturally low in salt, like roasted nuts.