A Nutrition Guide: What food is high in sodium?

October 2, 2025 •

4 min read

According to the World Health Organization, the global mean intake of sodium is more than double the recommended amount. Learning what food is high in sodium is crucial for managing your intake, especially considering that most of it comes from processed rather than home-cooked meals.

Quick Summary

This guide identifies the primary dietary sources of excess sodium, focusing on processed meats, canned goods, condiments, and fast food. It highlights the importance of reading food labels and choosing lower-sodium alternatives to reduce intake effectively.

Key Points

Processed foods are the main culprit: Over 70% of dietary sodium comes from packaged and processed foods, not the salt you add at the table.
Hidden sodium is widespread: Many foods, including breads, sauces, and condiments, contain high levels of sodium without tasting particularly salty.
Compare labels for better choices: Always check the nutrition facts label and compare products, opting for low-sodium or no-salt-added versions.
Rinsing helps reduce sodium: For canned goods like beans and vegetables, rinsing them under water can help remove some of the added salt.
Cooking at home is key: Preparing meals from scratch using fresh ingredients gives you complete control over the amount of sodium in your diet.
Condiments can be high in sodium: Sauces like soy sauce, ketchup, and bottled salad dressings often contain significant amounts of sodium.
Fast food is a major source: Restaurant and fast-food meals, including pizza and burritos, contribute heavily to overall sodium intake.

The Dominance of Processed and Packaged Foods

While many people focus on the salt shaker, the biggest source of dietary sodium often comes from packaged and processed foods. During processing, large amounts of salt are added to enhance flavor, act as a preservative, and improve texture. This makes identifying high-sodium foods more complex than simply avoiding things that taste salty, as many seemingly innocent foods contain high levels of hidden sodium.

Processed Meats and Deli Slices

Processed and cured meats are notorious for their high sodium content due to the preservation process. Items like bacon, ham, sausages, hot dogs, and deli turkey or chicken are all significant sources of sodium. For example, cured meat and salami can contain over 1,000 mg of sodium per 100 g serving. Even opting for seemingly healthier deli turkey can contribute a substantial amount to your daily intake.

Canned and Frozen Foods

Canned goods and frozen dinners are major contributors to high sodium consumption. Salt is used to preserve canned vegetables, soups, and beans, though rinsing them can help reduce some of the sodium content. A single can of chicken noodle soup, for instance, can contain a large portion of the daily recommended limit. Frozen meals, such as pizzas and frozen entrees, are also loaded with sodium to maintain flavor after being frozen and reheated.

Fast Food and Restaurant Meals

Eating out at fast-food chains and restaurants can drastically increase your sodium intake. Meals like sandwiches, pizza, burritos, and burgers are often packed with salt to boost flavor. The average fast-food burger can contain a very high amount of sodium, and this doesn't even account for fries or other sides. For example, a single fast-food sandwich from a popular chain can contribute a significant amount to your daily sodium limit. When dining out, a good practice is to ask for sauces and dressings on the side.

Condiments and Hidden Sodium

Condiments and sauces are another major and often overlooked source of sodium. While you may use them sparingly, their high concentration means a little goes a long way towards increasing your daily sodium count. Soy sauce, teriyaki sauce, ketchup, and bottled salad dressings are among the highest in sodium. Baking ingredients and food additives, such as baking soda, baking powder, and monosodium glutamate (MSG), also contribute to sodium levels.

A Deeper Look into Everyday Items

Even staple foods like bread and certain cheeses can add up. Some breads and rolls can have a surprisingly high sodium content. Cheeses, especially hard and processed varieties, also contribute significantly. For example, processed cheese has a much higher sodium content than average hard cheese. A study on processed foods in the UK found that bread and bakery products, along with dairy, were among the largest contributors to sodium purchases.

High Sodium vs. Low Sodium Choices

To help you visualize how processing affects sodium levels, here is a comparison of some common foods:


Food Item	Description	Approx. Sodium Content (mg/100 g)	Alternative	Approx. Sodium Content (mg/100 g)
Beef	Canned corned beef	950	Raw beef roast	48
Tuna	Canned in brine	320	Raw tuna	47
Cheese	Processed cheese	1,320	Hard cheese (average)	620
Peas	Canned, drained	250	Raw peas	Trace
Peanuts	Dry roasted	790	Plain, unsalted peanuts	2

Practical Steps for Reducing Sodium

Making conscious choices is key to managing your sodium intake. Here are some actionable tips:

Read Labels Carefully: Always check the nutrition facts label for sodium content. Look for terms like 'low sodium' or 'no salt added' when possible.
Rinse Canned Foods: Rinsing canned items like beans and vegetables under cold water can remove some of the added sodium.
Cook at Home: Preparing meals from scratch gives you full control over the amount of salt you add. Use fresh ingredients instead of packaged mixes.
Flavor with Herbs and Spices: Explore using herbs, spices, lemon juice, garlic, or vinegar to add flavor to your food instead of relying on salt.
Limit Condiments: Be mindful of condiments and sauces. Choose low-sodium versions or use smaller quantities.

Conclusion: Taking Control of Your Sodium Intake

Excessive sodium consumption is a well-documented risk factor for high blood pressure, heart disease, and stroke. A significant portion of this high intake comes from processed and packaged foods, not just the salt shaker. By being aware of what food is high in sodium, including the hidden sources in condiments and restaurant meals, you can make smarter, healthier food choices. Taking small, consistent steps like reading labels and opting for fresh, home-cooked meals can have a profound impact on your overall health. By being more mindful of your dietary choices, you can effectively manage your sodium intake and reduce your risk of related health issues.

For more information on sodium and its health effects, you can visit the CDC website.

Frequently Asked Questions

Processed and cured meats such as bacon, salami, ham, and hot dogs contain very high levels of sodium. A study even found that bacon can have over 1,500 mg of sodium per 100 g.

Rinsing canned foods like beans and vegetables under cold water can effectively remove some of the excess sodium. It is also recommended to choose products labeled 'low sodium' or 'no salt added'.

Yes, fast food meals are often extremely high in sodium. Items like sandwiches, pizza, and burritos frequently contain a large portion of the daily recommended limit in a single serving.

Common high-sodium condiments include soy sauce, teriyaki sauce, ketchup, bottled salad dressings, and barbecue sauce. Using smaller quantities or opting for low-sodium versions can help reduce intake.

Yes, many breads, rolls, and cereals contain significant amounts of sodium. While a single serving might not seem high, the sodium adds up over multiple servings throughout the day.

No, natural sea salt is not significantly better than regular table salt. Both are primarily sodium chloride, with table salt containing about 40% sodium. Using less of any type of salt is the key to reducing sodium intake.

You can check the sodium content by looking at the nutrition facts label on the food packaging. This label provides the amount of sodium per serving, allowing you to compare products and make informed choices.