Which of the Following Foods Is Considered High in Sodium?

December 13, 2025 •

4 min read

According to the U.S. Food and Drug Administration, over 70% of the sodium in the American diet comes from packaged, processed, and restaurant foods. This statistic highlights that the main sources of sodium are often not from table salt but from prepared products we might not suspect.

Quick Summary

Many processed and packaged items like canned soups, deli meats, and frozen dinners are major culprits for high sodium intake. Identifying these foods and understanding food labels is crucial for making informed dietary choices and managing your sodium consumption.

Key Points

Processed and packaged foods: The vast majority of a person's sodium intake comes from prepared, packaged, and restaurant foods, not from a salt shaker.
Hidden salt: Sodium is used for preserving and flavoring foods that don't always taste salty, such as breads, cereals, and pastries.
High-risk categories: Canned soups, deli meats, frozen dinners, and certain condiments are among the biggest culprits of excessive sodium.
Label reading is key: Checking the Nutrition Facts label for milligrams (mg) per serving and looking for "low-sodium" labels is crucial for making informed choices.
Rinse to reduce: You can lower the sodium in canned goods like beans and vegetables by rinsing them thoroughly before use.
Flavor alternatives: Use herbs, spices, and citrus to add flavor to your cooking instead of relying on salt.

Unmasking the Major Sources of High Sodium

Many people associate high sodium with salty snacks, but the reality is that the largest sources are often hidden in everyday processed and convenience foods. Sodium is used as a preservative, flavor enhancer, and for leavening, meaning it can be found in a wide variety of products that may not even taste particularly salty. Understanding where this hidden sodium comes from is the first step toward reducing your intake.

Deli Meats and Cured Products

Processed meats are consistently cited as significant contributors to daily sodium intake. For instance, bacon, salami, and ham are loaded with salt to enhance flavor and serve as a preservative. A single 2-ounce serving of salami can contain over 1,000 mg of sodium, which is nearly half of the recommended daily limit for most adults. Cold cuts, hot dogs, and sausages are also frequently packed with sodium and other additives that contribute to the overall salt content. Opting for fresh, unprocessed poultry or roast beef is a much healthier alternative.

Canned and Frozen Convenience Foods

Convenience often comes with a high sodium price tag. Canned goods, including soups, vegetables, and beans, are preserved with salt and brine to extend their shelf life. While low-sodium or no-salt-added versions are becoming more common, a single can of regular minestrone soup can contain more than 1,500 mg of sodium. Frozen dinners and pizzas are also notorious for their high sodium levels. This is often done to retain moisture and enhance flavor, especially when other fresh ingredients are not used. Fast food items, like burgers and tacos, also add significantly to daily sodium totals.

Sauces, Condiments, and Snack Foods

Many condiments and sauces used to add flavor to meals are surprisingly high in sodium. Soy sauce, ketchup, barbecue sauce, and salad dressings all contain significant amounts of salt. A single tablespoon of soy sauce can have over 1,000 mg of sodium. Snack foods are another obvious culprit. Chips, crackers, pretzels, and salted nuts are intentionally high in sodium to create a more craveable taste. Similarly, certain cheeses, particularly hard and processed varieties, can be high in sodium due to the curing and manufacturing process.

The Health Implications of Excessive Sodium

While sodium is an essential nutrient for proper bodily function, consuming too much of it can have serious health consequences. High sodium intake is directly linked to elevated blood pressure, or hypertension, which is a major risk factor for heart disease and stroke. Over time, this can put a strain on your cardiovascular system. Health organizations like the World Health Organization (WHO) recommend limiting salt intake to reduce these health burdens.

How to Identify and Reduce High Sodium

To make healthier choices, reading nutrition labels is essential. The Nutrition Facts label lists the total sodium content per serving in milligrams (mg). Pay close attention to the serving size, as many people consume more than one serving in a single meal. The percent Daily Value (%DV) can also be a helpful tool, with 5% DV or less considered low and 20% DV or more considered high. Additionally, look for phrases like "sodium-free" (less than 5 mg per serving) or "low-sodium" (140 mg or less per serving).


A Comparison of Fresh vs. Processed Food Sodium Content	Food Item	Fresh/Unprocessed (mg/100g)	Canned/Processed (mg/100g)
Beef	48	950 (Corned Beef)
Tuna	47	320 (Canned in Brine)
Peas	Trace	250
Salmon	110	1880 (Smoked)

Making Healthier Dietary Shifts

Reducing sodium intake doesn't mean sacrificing flavor. You can retrain your taste buds to enjoy less salt over time. Replacing salt with herbs, spices, garlic, onion, and citrus juice is an excellent way to enhance dishes without adding sodium. Cooking more meals at home allows you to have greater control over ingredients and seasoning. When using canned goods, rinsing them under water can help remove some of the added sodium. Choosing fresh meat, poultry, and seafood over their processed counterparts will also significantly cut down on your sodium consumption. For more detailed information on limiting sodium, refer to resources like the CDC's recommendations on sodium intake.

Conclusion

Identifying which of the following foods is considered high in sodium often means looking beyond the obvious salty snacks and scrutinizing the processed and prepared items that make up a large portion of our modern diet. Canned foods, deli meats, fast food, and many common condiments are major sources of hidden sodium. By becoming a savvy label reader, cooking at home more often, and replacing salt with natural seasonings, you can take meaningful steps to reduce your sodium intake and, in turn, lower your risk of developing related health problems such as high blood pressure. Making these small, conscious changes can lead to significant long-term health benefits.

Frequently Asked Questions

A diet high in sodium is one that exceeds the recommended daily intake. Most health organizations suggest consuming no more than 2,300 mg of sodium per day, with an ideal limit closer to 1,500 mg for most adults.

Yes, rinsing canned foods like beans and vegetables under water can significantly reduce their sodium content, sometimes by as much as 41%.

No. While many standard canned products are high in sodium, most manufacturers now offer low-sodium or no-salt-added versions. It is important to check the label to be sure.

Sodium serves multiple purposes in processed foods, including acting as a preservative to extend shelf life, enhancing flavor, thickening, and retaining moisture.

Hidden sodium is found in many surprising foods that don't taste salty, such as breads, rolls, breakfast cereals, and certain sauces. Reading the ingredient list for terms like "sodium," "salt," or "soda" can help identify these sources.

You can check the sodium content by looking at the Nutrition Facts label on the food packaging. This will display the milligrams (mg) of sodium per serving.

No, sea salt is not healthier than table salt regarding sodium content. Both are primarily sodium chloride and contain comparable amounts of sodium by weight.