February 2022

Top 10 Foods Highest in Sodium

By Parul Dube

For a long time, salt has been associated with hypertension, which causes damage to the blood vessels and arteries. However not everyone needs a low sodium diet.


Fresh tuna, salmon, halibut, and haddock are among the best seafood options that provide an appropriate amount of sodium to a person. These seafood help decrease cholesterol, which improves heart health when cooked healthily.

Vegetable Juice

Fresh fruit juices are the perfect source of sodium, that provides other daily nutrients and aid overall health.

Canned Veggies

Canned vegetables contain a significant amount of salt. However, draining and washing canned veggies for a few minutes may significantly lower their salt level by 9–23%.

Canned Meat

Just like canned vegetables, canned meat contains more salt than fresh meat. For example, a 100 g serving of chicken and turkey can contain up to 500 mg sodium.

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Cured Meat

Salt is a natural preservative, so cured meats have excessive sodium content. Though it retains the flavour of the meat, excessive consumption of cured meat can be harmful to the body.

Cottage Cheese

Cottage cheese is a rich supplier of calcium and also loaded with sodium. A 100 g serving of cottage cheese has about 300 mg of sodium, i.e. 12% of the recommended daily amount.

Processed Cheese

Processed cheeses typically have more sodium. It is made with salts that help ingredients stick together and a 100 g serving of processed cheese has 1400 mg sodium, i.e. more than 57% of the DV.

Pizzas & Sandwiches

Pizzas and sandwiches are popular fast foods. However, their preparation and cooking involve a lot of salt. That makes them high-sodium foods. As a result, they are generally unhealthy to eat.


Soups can be considered healthy only when home cooked. Packaged or restaurant made soups are high in sodium and thus unhealthy to consume.

Mac n’ Cheese

A 100g serving of this dish has nearly 350 mg of sodium. It is almost 20% of the daily value. This is mainly because of the processed cheese added to the food.


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