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Most of the Salt in Your Diet Comes from These 25 Foods

Love salty foods and snacks? Always reaching for the salt shaker during meals? If so, you might want to reconsider how much salt you are using. Nearly 70% of our sodium intake is from food. According to the CDC, a National survey which was done in 2013 and 2014, these food groups ranked the highest in sodium levels.

The CDC’s report on foods that ranked highly on the list were mostly prepackaged grocery food items and meals. The report did not factor in additional salt we add at the table during meals.

25. Rice

Rice

Despite rice being naturally low in salt on its own, the majority of people add more than a pinch when they cook rice.

24. Cakes and Pies

These sweet treats are eaten to satisfy sweet-tooth cravings. Pre-made cakes and pies contain a surprising amount of sodium. For example, 1 slice of cherry pie contains more than 300mg of sodium. This is nearly 14% above the USDA’s daily recommended allowance.

23. Other Vegetable Combinations

Rice and vegetables are naturally low in sodium. However, many people like to season these items with salt or mixed seasonings. These mixed seasonings typically list salt as their first ingredient. Soy sauce is used in stir-fry and also contains a high amount of sodium.

22. French Fries and Other Fried White Potatoes

French fries are an American staple. However, these delicious golden sticks are high in sodium. Surprisingly, they are not higher on the list because most of the salt is added at the table and not during cooking.

21. Boxed Cereal

You might be surprised that your favorite breakfast cereal is high in sodium. For example, one serving of Grape Nuts contains 290mg of sodium. On the other hand, Quaker Shredded Wheat has only 3mg. Studies show that Americans seem to prefer the saltier cereals.

20. Mashed Potatoes

Mashed Potatoes

Potatoes are healthy and nutritious. It is the extra additions people like to use when eating their potatoes that make them unhealthy. Pre-packaged potato mixtures and salt added during cooking can increase the sodium levels.

19. Fish

Fish is naturally low in salt. However, fish that has been smoked or cured will contain high amounts of sodium. In addition, sardines, caviar, and anchovies also pack a lot of sodium.

18. All Plain Milk

Surprisingly, milk contains high amounts of natural sodium. One cup of low-fat milk has about 100mg.

17. Poultry Mixed Dishes

 

16. Other Mexican Mixed Dishes

 

15. Salad Dressings and Vegetable Oils

Salad Dressing

14. Tomato-Based Condiments

Ketchup and marinara sauce have high sodium contents. They may be delicious, but they should be used sparingly.

13. Bacon, Sausage, Frankfurters

Smoked and cured meats are extremely high in sodium content. No doubt these foods are delicious, however, they are not great for your health. For example, 5 pieces of bacon slices contain nearly 1,000mg of sodium. That is close to half of your daily recommended allowance.

12. Pasta Mixed Dishes (excluding Mac-N-Cheese)

 

11. Meat Mixed Dishes

 

10. Eggs and Omelets

omlet

9. Cheese

 

8. Chicken, Whole Pieces

 

7. Savory Snacks

Easy to eat the whole bag snacks like, chips, popcorn, pretzels, snack mixes, and crackers are all high in sodium.

6. Burritos and Tacos

A recent addition to the CDC’s ranking list, burritos, and tacos are hefty contributors to the general overall sodium intake. Previously, burritos and tacos were lumped under the “mixed Mexican” dishes category.

5. Soups

Soup

Even though a soup may be low in calories or fat, they can still contain high amounts of sodium. One cup of a Campell’s Old Fashioned Vegetable Soup has 920 milligrams of sodium. Even though the calorie content on this can of soup is only 160 calories. Remember, a healthy diet is not only about minding calories.

4. Cold Cuts and Cured Meats

Delicious as they may be, curing and smoking meats adds an enormous amount of sodium. In just one package of pastrami, there are 765 milligrams of sodium.

3. Sandwiches

This includes burgers, chicken and turkey sandwiches.Furthermore, this also includes breakfast sandwiches that meats and eggs.

2. Pizza

 

1. Bread

Everyone loves bread. However, rolls, buns, bagels, and English muffins are often eaten alongside high sodium content foods. Bread itself is not high in sodium, but sandwiches, soups, stews, and other foods are. Eventually, this sodium will add up.