What foods typically contain high amounts of salt (sodium)?

Foods High in Sodium (Salt)

The "salty six" foods providing the most sodium in the American diet include bread and rolls, cured meats, pizza, poultry, soup, and sandwiches, which contribute excess sodium to most Americans' diets. 1

Major Sources of Dietary Sodium

Processed and Restaurant Foods

• Over 75% of sodium intake is derived from processed and restaurant foods, not salt added at the table 1
• Commercially processed foods contribute heavily to sodium intake in Western countries like the United States and United Kingdom 2
• Key processed food sources include:
  • Bread and rolls
  • Processed and cured meats (bacon, sausage, deli meats)
  • Pizza
  • Soups (especially canned varieties)
  • Sandwiches
  • Frozen meals and convenience foods
  • Canned foods (vegetables, beans, soups)
  • Snack foods (chips, crackers, pretzels)

Condiments and Seasonings

• Soy sauce (contains approximately 20% of dietary sodium in Japan) 2
• Table salt and salt added during cooking
• Condiments such as ketchup and soy sauce 1
• Salad dressings (especially regular varieties) 1

Regional Variations

• In rural China, approximately 76% of dietary sodium comes from salt added during home cooking 2
• In Japan, major sources include soy sauce (20%), commercially processed fish/seafood (15%), salted soups (15%), and preserved vegetables (13%) 2
• Western diets obtain sodium primarily from processed foods rather than salt added during cooking or at the table 2

Hidden Sources of Sodium

• Medications: Some antacids, laxatives, and nonsteroidal anti-inflammatory drugs can be significant sources of sodium 1
• Medications like Kayexalate® (sodium polystyrene sulfonate) contains 100 mg of sodium per 100 g of powder 1
• Foods that may not taste salty but contain significant sodium:
  • Breakfast cereals
  • Baked goods
  • Dairy products (especially processed cheese)
  • Some ready-to-eat breakfast cereals

Strategies to Reduce Sodium Intake

The American Heart Association recommends:

• Compare sodium content of similar products and choose those with less salt 1
• Choose versions of processed foods that are reduced in salt 1
• Limit condiments high in sodium 1
• Read nutrition facts panels and ingredients lists when choosing foods 1
• Select fresh, frozen, or canned vegetables without added salt 1
• Rinse canned vegetables to reduce sodium content 1
• Use herbs and spices instead of salt to flavor foods 1
• Choose fresh foods over processed options when possible 1
• Look for foods containing less than 140 mg or 5% Daily Value of sodium, which are considered low in sodium 1

Health Impact of High Sodium Intake

High sodium intake is associated with:

• Hypertension and increased cardiovascular disease risk 3
• Fluid overload in patients with kidney disease 1
• Increased risk of stroke 3
• Potential increased risk of gastric cancer, kidney stones, and osteoporosis 3

Recommended Sodium Intake Levels

• American Heart Association recommends limiting sodium intake to ≤2300 mg/day, with an ideal target of 1500 mg/day for most adults 1
• For children, sodium intake should be appropriate for age and body size, approximately 1-2 mmol/kg/day 1

By understanding which foods contain high amounts of sodium, individuals can make more informed dietary choices to help manage blood pressure and reduce cardiovascular risk.