Foods That Increase Sodium Levels in the Blood

December 9, 2025 •

4 min read

Over 70% of the sodium consumed by Americans comes from packaged and prepared foods, not the salt shaker. Understanding what foods increase sodium levels in the blood is crucial for managing your dietary intake and mitigating the risks associated with excessive sodium.

Quick Summary

This guide examines the primary dietary culprits behind elevated blood sodium, focusing on processed meats, canned products, restaurant meals, and condiments. It outlines common sources of hidden salt and explains how to interpret food labels to make healthier choices and manage overall sodium consumption.

Key Points

Processed Foods are the Main Culprit: A majority of dietary sodium comes from packaged foods like cured meats, canned soups, and frozen dinners.
Restaurant Meals are Sodium Traps: Many restaurant entrees contain dangerously high levels of sodium, often exceeding daily recommendations.
Condiments and Sauces Add Up: Common additions like soy sauce, ketchup, and salad dressings can significantly increase sodium intake.
Read Food Labels Carefully: Learn to identify high-sodium products by checking for 140 mg or more per serving and reading the ingredients list.
Choose Fresh and Unprocessed Foods: Opting for fresh fruits, vegetables, and meats is the best way to control and reduce sodium consumption.
Rinse Canned Foods: Rinsing canned beans and vegetables can help wash away some of the excess sodium.
Manage Restaurant Orders: Request for less salt when dining out and have sauces served on the side.

The Hidden Dangers of Processed and Packaged Foods

Processed and packaged foods are by far the largest source of sodium in the average diet. Manufacturers add sodium for various reasons, including preservation, flavor enhancement, and texture improvement. Many of these foods do not even taste overtly salty, making their high sodium content a dangerous hidden threat. Items like breads, cereals, and baked goods, while not tasting salty, contribute significantly to total daily sodium intake. Other processed items to be wary of include frozen dinners, instant noodle packets, and pre-packaged meal kits, which often contain exceptionally high levels of salt to maintain shelf life and flavor.

Deli Meats, Cured Meats, and Sausages

Processed meats are notorious for their high sodium content. This includes deli meats like ham, turkey, and bologna, as well as cured meats like bacon and salami. Curing, brining, and flavoring processes all require substantial amounts of sodium. A single sandwich made with deli meat can easily consume a significant portion of a person's recommended daily sodium limit. Similarly, sausages and hot dogs are heavily processed and packed with sodium to act as a preservative and flavor enhancer.

Canned and Jarred Products

Canned goods offer convenience but at a high sodium cost. Canned vegetables, beans, and soups often have a high sodium content unless specifically labeled as “low sodium” or “no salt added”. The canning process uses salt as a preservative. For example, rinsing canned beans and vegetables can reduce their sodium levels, though it won't eliminate it entirely. Jarred items like pickles, olives, and sauerkraut are also preserved in salt brine and are significant sources of sodium.

Condiments and Sauces

While they may seem insignificant, the sodium from condiments and sauces can quickly add up. Soy sauce, ketchup, mustard, and bottled salad dressings are all high in sodium. A single tablespoon of soy sauce can contain as much as 1,000 mg of sodium. Even marinades and pasta sauces often contain high sodium levels, which is something to be aware of when adding them to home-cooked meals.

Fast Food and Restaurant Meals

Dining out, whether at a fast-food chain or a sit-down restaurant, is a major source of excess sodium. A single restaurant entree can contain the total recommended daily intake of sodium or even more. This is because restaurants frequently use salt to heighten flavor. Meals like pizza, burgers, burritos, and soups are especially high in sodium. Recent studies have revealed alarmingly high sodium levels in many restaurant items, highlighting the challenge of managing intake when eating out.

Dairy Products

Certain dairy products can be unexpectedly high in sodium. Processed cheeses, cheese spreads, and some hard cheeses like Parmesan and Roquefort contain significant amounts of salt. Even seemingly benign items like cottage cheese can contain a surprising amount of sodium.

Comparison of Sodium Content in Processed vs. Fresh Foods

This table illustrates the stark difference in sodium content between fresh, unprocessed foods and their processed counterparts.


Food Item	Description	Sodium Content (mg/100 g)
Beef	Topside, roast, lean	48
Corned Beef	Canned	950
Chick-peas	Dried, cooked unsalted	5
Chick-peas	Canned, drained	220
Cheese	Hard, average	620
Cheese	Processed	1,320
Tuna	Raw	47
Tuna	Canned in brine, drained	320
Salmon	Raw, steamed	110
Salmon	Smoked	1,880

Reducing Dietary Sodium

Effectively reducing dietary sodium requires vigilance and a change in habits. The primary strategy is to consume more fresh, unprocessed foods and to cook at home more frequently. When cooking, use herbs, spices, and other flavorings instead of salt. When buying packaged foods, always read the nutrition facts label. Look for terms like "low sodium" (140 mg or less per serving) or "no salt added". When choosing canned goods, opt for the low-sodium versions or rinse them thoroughly to remove some of the sodium. At restaurants, ask for dishes to be prepared with less salt and for sauces and dressings on the side. A gradual approach can help your palate adjust, making it easier to enjoy the natural flavors of food.

Conclusion

For many, controlling sodium intake is a serious health concern, primarily due to its connection with high blood pressure and other cardiovascular issues. The biggest culprits are often found in the aisles of the grocery store, the freezers, and on restaurant menus, with processed and packaged foods being the main drivers of excessive sodium consumption. By becoming more aware of these hidden sources, reading food labels carefully, and embracing fresh, whole foods, individuals can take meaningful steps to manage their sodium intake and improve their long-term health.

Authoritative Link: Read more about sodium reduction from the World Health Organization

Frequently Asked Questions

Sodium is added to processed foods for several reasons, including preserving the food to extend its shelf life, enhancing its flavor, and improving its texture.

According to nutrition labels, a food with 20% or more of the Daily Value for sodium per serving is considered high in sodium. A food with 140 mg or less is considered low sodium.

Yes. Many common foods like bread, cereals, and pastries contain significant amounts of sodium but do not have an overtly salty taste. Taste alone is not a reliable indicator of sodium content.

Not necessarily. While many canned foods contain added salt for preservation, you can find low-sodium or no-salt-added versions. It's important to check the label for these options.

You can use reduced-sodium versions of sauces and dressings, or try using herbs, spices, and citrus to flavor your food instead. Using condiments sparingly is also an effective strategy.

Rinsing canned foods can remove some of the sodium, but it will not eliminate it completely. Choosing low-sodium or no-salt-added canned goods is a more effective method.

Fast food and restaurant meals are frequently prepared with a large amount of salt to enhance flavor. A single meal can contain the majority, or more than, your recommended daily sodium limit.