Hidden Sodium: 6 Everyday Foods to Watch
Small choices can make a big difference
Many people are surprised to learn where most sodium actually comes from. It’s often not the saltshaker — it’s common foods we eat regularly. Being aware of these items can help you make heart-healthy, kidney-friendly choices.
General guidance: Many adults are advised to limit sodium to about 2,300 mg per day or less, depending on individual health needs.
1. Breads & Rolls
Bread doesn’t usually taste salty, but sodium is often added during processing. Eating multiple slices throughout the day can add up quickly.
Helpful tips:
- Compare labels and choose lower-sodium options
- Limit portion sizes
- Balance bread choices with fresh fruits and vegetables
2. Pizza
Pizza combines several higher-sodium ingredients — crust, cheese, sauce, and processed meats — in one meal.
Helpful tips:
- Choose veggie-heavy toppings
- Eat smaller portions
- Pair with a side salad or vegetables instead of multiple slices
3. Sandwiches & Burgers
Sandwiches often include bread, cheese, sauces, and processed meats — all common sodium sources.
Helpful tips:
- Use lean, fresh proteins instead of processed meats
- Ask for sauces and condiments on the side
- Consider open-faced or half-sandwich options
4. Deli Meats & Processed Proteins
Cold cuts, cured meats, and smoked proteins are some of the highest sodium foods per serving.
Helpful tips:
- Choose fresh, unprocessed meats when possible
- Look for “lower sodium” versions if available
- Load sandwiches with vegetables to balance the meal
5. Soups
Many canned and restaurant soups are very high in sodium — even those labeled as “healthy.”
Helpful tips:
- Choose reduced-sodium or low-sodium varieties
- Dilute soups with extra vegetables, beans, or water
- Make soups at home when possible to control sodium
6. Tacos, Burritos & Wraps
Fillings, tortillas, cheeses, and sauces can all contribute sodium, especially when portions are large.
Helpful tips:
- Choose grilled proteins and vegetables
- Go lighter on cheese and sauces
- Consider bowl-style meals without the tortilla
Key Takeaways
- Sodium can hide in foods that don’t taste salty
- Portions matter — sodium adds up across the day
- Reading labels and asking questions can help
- You don’t need to avoid these foods completely — balance and awareness are key
Important Note
This resource is for educational purposes only and does not replace medical advice. Sodium needs vary based on health conditions, medications, and individual recommendations. Always follow guidance from your healthcare provider.
Sources:
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.