What Vegetables Have Sodium


The Vegetables Have Sodium are usually healthy and nutritious because they contain fiber and other nutrients. Most people know this, but few realize how important sodium is for a balanced diet. If the vegetables you commonly prepare at home are low in sodium, you might want to reduce your sodium intake by looking for vegetables with sodium.

10 Foods High in Sodium and What to Eat Instead

Table salt, known chemically as sodium chloride, is made up of 40% sodium.

It’s estimated that at least half of people with hypertension have blood pressure that’s affected by sodium consumption — meaning they’re salt sensitive. In addition, your risk for salt sensitivity increases with age

The Reference Daily Intake (RDI) for sodium is 2,300 mg — or about 1 teaspoon of salt

Still, average daily sodium intake in the United States is 3,400 mg — much higher than the recommended upper limit.

This mainly comes from packaged and restaurant foods, rather than from overusing your salt shaker

Sodium is added to foods for flavor and as part of some food preservatives and additives

Here are 10 foods that tend to be high in sodium — and what to eat instead.

1. Shrimp

Packaged, plain, frozen shrimp commonly contains added salt for flavor, as well as sodium-rich preservatives. For example, sodium tripolyphosphate is commonly added to help minimize moisture loss during thawing

A 3-ounce (85-gram) serving of nonbreaded frozen shrimp may contain as much as 800 mg of sodium, 35% of the RDI. Breaded, fried shrimp is similarly salty

In contrast, a 3-ounce (85-gram) serving of fresh-caught shrimp without salt and additives has just 101 mg of sodium, or 4% of the RDI

Opt for fresh-caught ones if you can or check a health food store for frozen shrimp without additives.

2. Soup

Canned, packaged, and restaurant-prepared soups often pack a lot of sodium, though you can find reduced-sodium options for some canned varieties.

The sodium primarily comes from salt, though some soups also contain sodium-rich flavor additives, such as monosodium glutamate (MSG).

On average, canned soup has 700 mg of sodium, or 30% of the RDI, per 1-cup (245-gram) serving

3. Ham

Ham is high in sodium because salt is used to cure and flavor the meat. A 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium, or 48% of the RDI

There’s no sign of food companies cutting back on how heavily they salt this popular meat. In a recent national sampling of U.S. foods, researchers found that ham was 14% higher in sodium than in the previous analysis

Consider using ham only as an occasional condiment in small amounts rather than eating a full serving.

4. Instant pudding

Pudding doesn’t taste salty, but there’s plenty of sodium hiding in instant pudding mix.

This sodium is from salt and sodium-containing additives — disodium phosphate and tetrasodium pyrophosphate — used to help thicken instant pudding.

A 25-gram portion of instant vanilla pudding mix — used to make a 1/2-cup serving — has 350 mg of sodium, or 15% of the RDI.

In contrast, the same amount of regular vanilla pudding mix contains only 135 mg of sodium, or 6% of the RDI

5. Cottage cheese

Cottage cheese is a good source of calcium and an excellent source of protein, but it’s also relatively high in salt. A 1/2-cup (113-gram) serving of cottage cheese averages 350 mg of sodium, or 15% of the RDI

The salt in cottage cheese not only enhances flavor but also contributes to texture and functions as a preservative. Therefore, you generally won’t find low-sodium versions

However, one study found that rinsing cottage cheese under running water for 3 minutes, then draining it, reduces sodium content by 63%

Fresh Food Fast: Cold Soba Noodles

Food writer, Andy Baraghani, shares how to make this cold soba noodles dish with cashew sauce and crunchy veg.

6. Vegetable juice

Drinking vegetable juice is a simple way to get your veggies, but if you don’t read nutrition labels, you could be drinking a lot of sodium, too.

An 8-ounce (240-mL) serving of vegetable juice may have 405 mg of sodium, or 17% of the RDI

Fortunately, some brands offer low-sodium versions, which means they can have no more than 140 mg of sodium per serving according to FDA rules

7. Salad dressing

Some of the sodium in salad dressing comes from salt. Additionally, some brands add sodium-containing flavor additives, such as MSG and its cousins, disodium inosinate and disodium guanylate.

In a review of major brand-name foods sold in U.S. stores, salad dressing averaged 304 mg of sodium per 2-tablespoon (28-gram) serving, or 13% of the RDI

However, sodium ranged from 10–620 mg per serving across the samples of salad dressing, so if you shop carefully, you could find one low in sodium

An even better option is to make your own. Try using extra virgin olive oil and vinegar.

8. Pizza

Pizza and other multi-ingredient dishes account for almost half of the sodium Americans consume.

Many of the ingredients, such as cheese, sauce, dough, and processed meat, contain significant amounts of sodium, which add up quickly when they’re combined

A large, 140-gram slice of store-bought, frozen pizza averages 765 mg of sodium, or 33% of the RDI. A restaurant-prepared slice of the same size packs even more — averaging 957 mg of sodium, or 41% of the RDI

If you eat more than one slice, the sodium quickly adds up. Instead, limit yourself to one slice and complete your meal with lower-sodium foods, such as a leafy green salad with low-sodium dressing.

9. Sandwiches

Sandwiches are another one of the multi-ingredient dishes that account for almost half of the sodium Americans consume.

The bread, processed meat, cheese, and condiments often used to make sandwiches all contribute a significant amount of sodium

For example, a 6-inch submarine sandwich made with cold cuts averages 1,127 mg of sodium, or 49% of the RDI

You can significantly cut back on sodium, by choosing unprocessed sandwich toppings, such as grilled chicken breast with sliced avocado and tomato.

10. Broths and stocks

Packaged broths and stocks, which are used as the base for soups and stews or to flavor meat and vegetable dishes, are notoriously high in salt.

For example, 8-ounce (240-mL) serving of beef broth averages 782 mg of sodium, or 34% of the RDI. Chicken and vegetable broths are similarly high in sodium

Fortunately, you can easily find reduced-sodium broths and stocks, which have at least 25% less sodium per serving than the regular versions

10 Sodium Rich Foods – Benefits & Risks

15 Sodium-Rich Foods: Benefits & Risks- HealthifyMe

Sodium is present in almost everything you eat and drink. It may be present naturally in various foods or supplemented with many foods during production. The most common form of sodium that we consume in our daily lives is salt, 40% sodium and 60% chloride. People use it in both home and restaurant cooking as a flavouring ingredient.

For a long time, salt has been associated with hypertension, which causes damage to the blood vessels and arteries when persistently increased. As a result, your chance of developing cardiovascular disease, stroke, heart failure, and renal disease rises.

Several health organisations have issued recommendations for salt restriction. However, these recommendations have generated controversy since not everyone benefits from a low-sodium diet. Nevertheless, it is a critical mineral our body requires for various vital processes. It is naturally available in eggs and vegetables and is a significant salt element (sodium chloride).

While sodium is necessary for health, specific conditions demand its restriction.

Importance of Sodium

Sodium is an electrolyte, a mineral that produces electrically charged ions. The majority of sodium in your body is present in the veins. However, it is also in fluids around your cells. Sodium maintains the equilibrium of these fluids.

Sodium is critical for proper neuron and muscle function. It also regulates body fluid balance. Your kidneys contribute to sodium regulation in your body. They do so by changing the quantity of sodium in your urine. Additionally, the body excretes sodium via perspiration (sweat).

Risks of Sodium

Sodium is an essential nutrient. Without it, the body cannot function. However, excess sodium can hamper the body’s regular functioning. Therefore, having a balanced amount of sodium is essential. Risks with sodium usually arise in two ways; either too much or not enough. Both are equally risky.

Low Sodium (Hyponatremia)

Studies suggest that restricting salt consumption has health complications. 

According to research, those who eat less salt per day are more likely to develop heart diseases. 

Reduced salt intake may also lead to an increased risk of mortality or hospitalisation. 

Low salt intake may result in elevated LDL and triglycerides, metabolic syndrome, and hyponatremia. The symptoms include changed personality, fatigue, and disorientation. In addition, severe hyponatremia may result in convulsions, paralysis, and fatality.

Further, a lack of salt consumption causes several health problems. For example, studies show that low sodium is associated with insulin resistance. It is especially problematic for diabetic and pre-diabetic people.

High Sodium (Hypernatremia)

Our bodies require a modest quantity of sodium to keep it running smoothly. However, consuming too much salt raises blood pressure, a significant risk factor for heart disease and stroke.

When you’re suffering from hypernatremia, you will experience a lot of dehydration and thirst. Lethargy, a state of intense exhaustion and a lack of energy, and disorientation are symptoms. Muscle twitching and spasms may also occur. That is because sodium is crucial to muscles and neurons.

Since it retains extra fluid, sodium raises blood pressure, causing a strain on the heart. As a result, stroke, heart failure, osteoporosis, stomach cancer, and renal disease are all made more likely by excessive salt in the diet.

Sodium Rich Foods

Some foods will have more sodium than others. Therefore, excessive consumption of these will cause Hypernatremia. Hypernatremia is the condition where the body has excess sodium.

Here are 15 foods that are high in sodium.

1. Seafood 

15 Sodium-Rich Foods: Benefits & Risks- HealthifyMe

Adding seafood to a heart-healthy diet is an excellent choice. Seafood may help decrease cholesterol, which improves heart health when cooked healthily. Nevertheless, it is essential to choose your seafood carefully since alternatives such as shellfish and canned tuna fish contain excessive salt. For example, some canned tuna and frozen shrimp contain more than 400 mg of salt per serving. 

Fresh tuna, salmon, halibut, and haddock are among the best seafood options.

2. Vegetable Juice

As an easy method to receive your daily serving of fruits and vegetables, you may choose to drink vegetable juice. It may also be a source of natural salt. However, packed vegetable juices generally contain added salt, which means more sodium. Sodium can act as an excellent preservative.

It is recommended to have fresh vegetable juice to get a healthy amount of sodium. In addition, it may benefit you in several other ways. 

3. 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%. Therefore, you should prefer consuming fresh veggies. However, if you use canned vegetables, ensure that you clean them properly. 

A 100 g serving of canned peas contains 250 mg sodium. Likewise, a 100 g serving of canned asparagus contains 700 mg sodium. These are 30-40% of the DV. Therefore, you should always choose fresh veggies for consumption.

4. Canned Meat

Like canned vegetables, canned meats also contain more salt content. For example, a 100 g serving of chicken and turkey can contain up to 500 mg sodium. However, canned beef and pork have a much higher sodium content. They have up to 1500 mg sodium in a 100 g portion.

A healthy alternative can be consuming home-cooked meat. It will give you enough protein and nutrients and will benefit your health.

5. Cured Meat

15 Sodium-Rich Foods: Benefits & Risks- HealthifyMe

Cured meat contains added salt to retain flavour. Also, sodium is a natural preservative, meaning meat will last longer. But this results in excess sodium intake. Meats like pork, bacon and sausages contain added salt to enhance flavour and add shelf life. For example, 100 g sausages have about 800 mg of sodium, nearly 35% of the DV. Similarly, 100 g bacon contains around 850 mg sodium, and 100 g pork contains about 1500 mg sodium, almost 60% of the DV.

Such excessive sodium intake may harm you. Therefore, it is essential to refrain from consuming cured meat and instead choose home-cooked fresh meat.

6. Cottage Cheese

Cottage Cheese is a rich supplier of calcium. However, a 100 g serving of cottage cheese has about 300 mg of sodium, about 12% of the recommended daily amount. The salt in cottage cheese makes the food taste better and helps it last longer. So, you won’t usually find low-sodium versions. Therefore, it is recommended to eat cottage cheese in moderation.

7. Processed Cheese

15 Sodium-Rich Foods: Benefits & Risks- HealthifyMe

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

8. 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. For example, a 100 g store-bought pizza slice has over 700 mg sodium. Sandwiches offer a similar amount of sodium. A 6-inch sandwich could offer up to 1000 mg of sodium, nearly 50% of the daily value.

Now you know why nutritionists and healthcare experts recommend you cut down on the consumption of these foods. They do not offer any health benefits. Instead, they damage your body from within. 

9. Soup

Canned, packaged, instant soups or soups cooked in restaurants often include a high salt content. For example, the soup contains 250 mg sodium in a 100g portion. It is nearly 15% of the daily value. However, there are low-sodium varieties available in the market or best to opt for home made fresh soups to limit sodium intake.

10. Mac n’ Cheese

This popular comfort dish has a lot of sodium, primarily due to the salted cheese. For example, a 100g serving of this dish has nearly 350 mg of sodium. It is almost 20% of the daily value.

Top 10 Sources of Sodium

More than 40% of the sodium we eat each day comes from only 10 types of food. Many people are surprised to learn which foods are on the list because the foods do not always taste salty.

Top Sources of Sodium

  • Breads and rolls
  • Pizza
  • Sandwiches
  • Cold cuts and cured meats
  • Soups
  • Burritos and tacos
  • Savory snacks*
  • Chicken
  • Cheese
  • Eggs and Omelets

*Chips, popcorn, pretzels, snack mixes, and crackers

Knowing which foods are the biggest contributors to sodium in your diet is an important step in reducing daily sodium intake to a healthy level. To figure out the amount of sodium in a food, check the Nutrition Facts label, which lists sodium content per serving. Sodium content is listed in milligrams (mg).

Sodium Adds Up Quickly

Here is a sample diet of 3 meals and 3 small snacks, providing a total sodium content of more than 3,200 mg. That’s much higher than the levels recommended in the 2020-2025 Dietary Guidelines for Americansexternal icon.

  1. U.S. Department of Health and Human Services, U.S. Department of Agriculture. What We Eat in America pdf icon[PDF-64K]external icon. NHANES 2013-2014. Agricultural Research Service Website.
  2. U.S. Department of Agriculture, Agricultural Research Service, National Nutrient Database for Standard Reference, Release 25, and current manufacturers’ data. Values greater than 10 mg of sodium were rounded to the nearest 10 mg.

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