A Dietitian Reveals the Top 5 Largest Sources of Sodium, and They're Probably in Your Kitchen

Updated on 9/23/2018 at 12:25 PM

Sodium may not be something you actively think about in your food, but eating too much can impact not only your waistline, but also your overall health. Eating too much salt leaves you bloated and puffy, which means your jeans and rings may not fit quite like they used to. It can also put strain on your heart and kidneys; too much sodium can lead to high blood pressure, which is linked to heart disease.

The CDC recommends that people eat less than 2,300 milligrams of sodium a day. That may seem like a lot, but it's easy to bypass if you're eating a lot of the foods on this list. "The largest sources of sodium are not what we are adding in through a salt shaker, but actually with what is already in the foods we eat," Jim White, RDN, ACSM, exercise physiologist, owner of Jim White Fitness and Nutrition Studios, explained.

The best way to cut back on sodium intake is to eat mostly whole, unprocessed foods, and limit the following foods on this list.

Deli Cold Cuts

You may think deli turkey is a healthy option since it's low in calories and fat, but one serving of the lunchmeat is around 1,200 milligrams of sodium — more than half of your daily recommended intake.

Breads, Crackers, and Cereals

Processed foods are a major source of sodium. You may think that whole wheat bread is a healthy alternative, but some whole wheat bread is made with sodium and fillers, and can have hundreds of milligrams of sodium per slice.

Chicken and Mixed Chicken Dinners

If chicken is your go-to source of protein, you may want to reconsider what you are choosing. Many chicken producers inject chicken with saltwater during processing, which can up the sodium amount. Plus, chicken dishes at restaurants can be loaded with the micronutrient: the Southwest Chile Lime Ranch Salad With Chicken from Panera packs 800 milligrams of sodium per salad.

Pizza

This should actually come as no surprise; whether you order pizza from your favorite pizzeria or pick up a frozen pie, it's sure it be loaded with sodium. One slice of Domino's hand-tossed large pepperoni pizza has 690 milligrams of sodium, and 1/3 of a four-cheese pizza from Amy's has 590 milligrams of sodium.

Pasta Dishes

It's no surprise that pasta can be carb-heavy and caloric, but it can also be loaded with sodium, especially if you order from a restaurant — even if made with whole grain or gluten-free pasta. The Whole Grain Spaghetti With Meatballs from Carrabba's has 2,880 milligrams of sodium per entrée, which is more than is recommended for an entire day.