What are three foods that are high in sodium?

December 6, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), over 70% of the sodium consumed by Americans comes from processed and restaurant foods. This highlights how much hidden sodium is in our diets, and knowing the biggest offenders is the first step toward making healthier choices. These highly processed and prepared products are a major reason many people exceed the recommended daily limit of 2,300 mg of sodium.

Quick Summary

This article examines three specific categories of foods that contain high levels of sodium: processed meats, canned soups, and fast food. It explores why these items are high in sodium, outlines the potential health risks, and provides practical advice for choosing healthier, lower-sodium alternatives to improve overall dietary habits.

Key Points

Processed meats are high in sodium: Deli meats, bacon, and sausages contain significant salt for preservation and flavor, contributing heavily to excess sodium intake.
Canned soups have added sodium: Many convenient canned soups use sodium for flavoring and preservation, with a single serving often exceeding a third of the recommended daily limit.
Fast food is packed with sodium: Quick and convenient fast-food meals, including burgers, pizza, and sandwiches, are major sources of hidden sodium that can quickly push intake over healthy levels.
Check nutrition labels for low-sodium options: A quick scan of a product's Nutrition Facts label can help you identify items that are high in sodium (20% DV or more) versus low-sodium choices (5% DV or less).
Cook at home to control sodium: Preparing your own meals from fresh ingredients allows you to control the exact amount of salt, helping you to stay within daily recommendations.
Rinsing canned foods reduces sodium: For canned beans and vegetables, rinsing them before use can help wash away some of the excess sodium added during processing.
Excess sodium increases health risks: Consuming too much sodium is directly linked to an increased risk of high blood pressure, heart disease, and stroke.

Common High-Sodium Foods Explained

Many people associate high-sodium foods with an overtly salty taste, but often the highest sources are packaged and prepared items that don't seem overly seasoned. The sodium content in these foods comes from preservatives, flavor enhancers like monosodium glutamate (MSG), and curing agents. A high sodium intake is linked to elevated blood pressure, which is a major risk factor for heart disease and stroke. Becoming aware of the most common culprits is essential for anyone trying to manage their intake.

1. Processed Meats

Processed meats are consistently cited as a leading source of dietary sodium. Items like deli meats, bacon, sausages, and hot dogs use salt for flavor, curing, and preservation. The sodium content can be very high, with some cured meats exceeding 1,000 mg per 100 grams.

Deli Sliced Meats: A sandwich with deli meat can contribute a significant amount of daily sodium.
Bacon and Sausages: These items are preserved with salt, and just a few servings can add hundreds of milligrams of sodium to a meal.
Hot Dogs and Sausages: High in sodium for taste, shelf life, and texture, a single hot dog can use up a large percentage of the daily limit.

2. Canned Soups

Canned soups are convenient but often high in sodium for flavor and preservation. A single cup can contain 700 to 1,000 mg of sodium. Many brands now offer "reduced sodium" or "low sodium" versions.

Cream-Based Soups: These, like chowders, are high in both sodium and saturated fat.
Broth-Based Soups: Even these can have significant sodium, making it important to check labels.

3. Fast Food

Fast food is a major source of sodium from processed ingredients and condiments. A single meal can easily contain a full day's recommended sodium.

Pizza: Three slices of pepperoni pizza can exceed 2,000 mg of sodium.
Burgers and Fries: A combo meal can easily exceed 1,500 mg.
Sandwiches and Condiments: Fast-food sandwiches and their condiments also contribute significantly to sodium intake.

Comparison Table: Sodium in Common Foods


Food Type	High-Sodium Example	Approx. Sodium (mg/serving)	Low-Sodium Alternative	Approx. Sodium (mg/serving)
Canned Soup	1 cup, Regular Canned Soup	800-1000 mg	1 cup, Low-Sodium Canned Soup	320-480 mg
Processed Meat	3 oz. Deli Turkey Breast	~1300 mg	3 oz. Unseasoned, Cooked Turkey Breast	~50 mg
Fast Food	Combo Burger & Large Fries	~1700 mg	Homemade Burger & Fresh Salad	~600 mg (controlled salt)
Snack	1 oz. Salted Pretzels	~400 mg	1 oz. Unsalted Nuts or Seeds	<5 mg

Making Smarter Choices for a Low-Sodium Diet

To reduce sodium intake:

Cook at home more: Control salt use with fresh herbs, spices, and citrus.
Read nutrition labels: Check the % Daily Value for sodium; 20% or more is high, 5% or less is low.
Choose wisely when eating out: Ask for less salt and dressings on the side.
Rinse canned goods: Rinsing beans or vegetables removes some excess sodium.
Select low-sodium products: Look for labels like "low-sodium" or "no salt added".

Conclusion

While essential, sodium is often consumed in excess, largely from processed meats, canned soups, and fast food. High intake is linked to high blood pressure and other health issues. Choosing fresh alternatives, cooking at home, and reading labels are key steps for a healthier, lower-sodium diet.

Frequently Asked Questions

The American Heart Association and Dietary Guidelines for Americans recommend that adults limit their sodium intake to less than 2,300 mg per day. Ideally, an intake closer to 1,500 mg per day is recommended for most adults, especially those with high blood pressure.

No. A product labeled 'low sodium' must contain 140 mg or less of sodium per serving, whereas a 'reduced sodium' product simply has 25% less sodium than the original version, which may still be high.

Yes, rinsing canned beans and other vegetables can significantly reduce their sodium content. While it won't remove all of it, it is a simple and effective step to lower your intake from these products.

Manufacturers add sodium to processed foods for multiple reasons beyond taste. It acts as a preservative to extend shelf life, helps with curing meats, and improves texture and moisture retention in various products.

You can add flavor to your food using a variety of herbs, spices, and seasonings instead of salt. Lemon juice, vinegar, garlic, onion powder, and no-salt seasoning blends are all great options to enhance the taste of your meals.

Yes, lowering your sodium intake is a very effective strategy to help reduce and manage high blood pressure. By consuming less salt, your body retains less water, which lowers the volume of blood in your vessels and reduces pressure.

While it's highly unlikely for healthy individuals to consume too little sodium in a standard modern diet, sodium is an essential electrolyte required for normal bodily function. However, the average person consumes far more than the minimal physiological need.