Where to Find Sodium in Foods

Common Sources of Sodium

Sodium shows up naturally in some foods, but it’s also added during processing, cooking, or even right at the table. Here's a quick breakdown of where it’s commonly found:

Natural Sources

Some foods naturally contain sodium, like veggies, dairy, meat, and shellfish. But heads up—some dairy products, like cottage cheese, butter, and processed cheeses (like American and cheddar), can be super salty. For example, just one ounce of processed cheese can have up to 400 mg of sodium. If you're watching your blood pressure, options like goat cheese, ricotta, or fresh mozzarella are better choices—fresh mozzarella has around 175 mg of sodium per ounce.

Table Salt

Just one teaspoon of table salt packs a whopping 2,325 mg of sodium, which is about 97% of the recommended daily limit.

Pickles

Pickles are tasty, but they’re also high in sodium. A 4-inch-long dill pickle can contain over 1,000 mg of sodium! Even one small slice can have around 60 mg.

Processed & Canned Meats

Deli meats like lunch meats, canned chicken or tuna, and hot dogs often come loaded with sodium thanks to added salt, preservatives, and flavor enhancers. For a lower-sodium option, prep fresh meat at home or look for low-sodium versions.

Vegetable Juices

Even “healthy” canned veggie juices can sneak in a lot of salt. A single 8-ounce can of tomato juice, for example, may contain around 700 mg of sodium. Making it fresh at home is a better bet—one tomato only has about 11 mg of sodium.

Breakfast Cereals

A cup of cornflakes can have over 200 mg of sodium, and some pancake or biscuit mixes might have 800 mg or more per serving. Try making them from scratch with low-sodium baking powder and baking soda.

Condiments

Salad dressings, dipping sauces, and other condiments often carry a surprising amount of salt. One tablespoon of ketchup has about 154 mg of sodium, while soy sauce can hit 1,000 mg in the same amount. Go for low-sodium versions and use sparingly.

A Quick Look at Sodium

Sodium is essential for all living things. Your body contains about 100 grams of it and loses some daily, so it needs to be replenished regularly. It helps with nerve signaling and balancing fluids. Most of the sodium people consume—about 90%—comes from salt.

Even though your body only needs a small amount, eating too much can raise blood pressure, which increases the risk of heart disease and stroke.

Recommended Daily Sodium Intake

How to Cut Down on Sodium

Cutting back on salt can be tricky if you're used to salty foods, but your taste buds will adjust over time. Here are a few tips:

• Use flavor boosters like lemon juice, ginger, curry, or herbs (fresh or dried) such as bay leaves, rosemary, and basil.
• Try using onions, garlic, or dry mustard for extra flavor without the salt.
• Consider salt substitutes, but talk to your doctor before using them—especially if you have health conditions.
• Choose fresh fruits, vegetables, and meats that haven’t been treated with salty solutions—they’re naturally low in sodium.
• When shopping, compare food labels and pick products labeled “low sodium” or “no salt added.”