Choose low-, no- or reduced-sodium versions of your favorite soups, frozen meals, canned foods, and snacks. Even butter is available without added salt!
Choose fresh or frozen veggies over canned varieties, which often contain added salt to help increase shelf life. If you can't find sodium-free varieties of canned vegetables, rinse the can's contents in a colander under water before cooking to remove excess salt.
Olives, pickles and other items packed in brine are saturated in salt, as are many smoked and cured meats, like salami and bologna. Limit your intake of these high-sodium foods and be on the lookout for lower-sodium varieties.
Fast foods are high in more things than just fat. Many of these meals, sandwiches and fries contain more than your daily recommended intake of sodium in just one serving. When consulting restaurant websites to make healthy choices, pay attention to sodium levels as well. By keeping your portions in check (order a junior burger or small French fry instead of the big burgers and super fries) will help control your sodium (and caloric) intake.
The chart below lists common salty foods. Notice how quickly sodium can add up with just a few foods!
Food
|
Portion
|
Sodium
|
| Baking soda |
1 tsp |
1,259 mg
|
| Mini pretzels |
10 minis |
1,029 mg |
| Soy sauce |
1 Tbsp |
902 mg |
| Frozen pepperoni pizza |
1 serving |
902 mg |
| Dill pickle |
1 medium |
883 mg |
| Frozen chicken pot pie |
1 serving |
857 mg |
| Shredded cheddar cheese |
1 cup |
702 mg |
| Baking powder |
1 tsp |
488 mg |
| Hamburger |
1 sandwich |
474 mg |
| Sauerkraut |
1/2 cup |
469 mg |
| Canned peas |
1 cup |
428 mg |
| Ham |
1 slice |
373 mg |
| Biscuit |
1 whole |
304 mg |
| Bacon |
1 slice |
303 mg |
| Salted mixed nuts |
1/4 cup |
205 mg |
| Ketchup |
1 Tbsp |
190 mg |
| Hard salami |
1 slice |
186 mg |
| White bread |
1 slice |
170 mg |
| Mustard |
1 Tbsp |
168 mg |
| Potato chips |
1 ounce |
168 mg |
| Saltine crackers |
5 crackers |
161 mg |
| Tortilla chips |
1 ounce |
150 mg |
| Italian salad dressing |
1 Tbsp |
116 mg |
| Salted butter |
1 Tbsp |
82 mg |
|
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