These surprising foods sneak in more sodium than you think
Deli meats, French fries, and canned soups are common sodium culprits that you probably already know to avoid, but sometimes food manufacturers add sodium to many restaurant dishes and other food products to boost their flavour. That's why it's especially important to check the nutrition facts and ingredients label of every food you purchase to ensure you're not sneaking in salt where you don't need it (remember to stick to no more than 6 grams per day, as per the NHS' guidelines). Here are some foods that pack more sodium than you might think.
A bagel with cream cheese
With 450 milligrams of sodium in a bagel, this classic breakfast takes up almost 20 percent of your daily salt intake—and you've barely started your day. Plus, if you spread some cream cheese or butter, you're adding another 40 to 50 milligrams of sodium per tablespoon to your already salty morning meal.
Bacon
Bacon packs about 400 milligrams of sodium per ounce, so while you may think you’re getting your protein in, you have to ask yourself: at what cost? Processed meats, in general, have a high sodium content, so your best bet would be to stick with something less salty, like low-fat yogurt with fresh fruit.
Chicken breast
Surprisingly, a slice of chicken breast is packed with sodium before it’s even cooked. Some brands can have more than 800 milligrams of sodium per six ounces. This is because some manufacturers inject their chicken breast with saline so that it stays juicy. Read labels carefully to avoid the extra sodium and boost the flavour of your chicken with herbs, and spices instead of adding salt.
Baked beans
Although they are surprisingly sweet, a serving of baked beans has about 906 milligrams of sodium, which is 25 percent of your daily value. Look for 'low-sodium' on the label of canned baked beans for a healthier choice, or make your own baked beans by rinsing canned beans under water before cooking.
Canned ravioli
If the product has cheese, there’s a high chance it’s a sodium bomb—and canned ravioli is no different. A can carry about 927 milligrams of sodium, which is 38 percent of your daily value. You're better off buying frozen or fresh ravioli and adding sauce and cheese yourself.
Store-bought vegetable juice
The sodium in V8's vegetable juice, in particular, has been added to boost the flavour. But at 450 milligrams per can, it's pretty high on the salt spectrum, considering you're mainly drinking it for nutrients.
Pasta sauce
Don’t be fooled into thinking your pasta sauce needs extra salt, as most store-bought jars are packed with sodium—close to 480 milligrams per 1/2-cup serving. If you'd like to jazz up your noodle dish, use herbs or spices instead of adding salt.
Veggie burgers
Veggie burgers are often eaten as a healthier option over red meat. But at around 540 milligrams of sodium per patty—and when you add the bun, pickles, and condiments—they may not be the best option. Of course, all veggie burger brands are different so check the nutrition facts label before buying.
Cottage cheese
Low-fat cottage cheese make a healthier breakfast, but full-fat cottage cheeses can pack a large amount of added sodium. One cup of 2 percent cottage cheese has about 746 milligrams of sodium. So, stick with low-fat varieties or avoid eating it too often.
Canned vegetables
Canned vegetables are usually loaded with sodium in order to help preserve their taste and flavor. And although you’ll still get most of the same nutritional value as fresh veggies, it’s best to look for low-sodium canned options. A can of corn has about 540 milligrams of sodium where fresh corn only has about 13 milligrams per four-ounce serving.
Bread
It might shock you to learn that bread is a major sodium culprit. One slice can contain more than 200 milligrams, and if you’re eating it as a sandwich, that'll put you at 400 milligrams—and that's just the bread. Look for whole-wheat options, as those tend to have less sodium content.
Instant pudding
As sugar-filled as this creamy treat can be, it also has a fair share of sodium. With 140 milligrams per 1/4-cup serving, it's a hefty amount to enjoy for dessert.
Pork rinds
As low-carb diets like keto become more popular, pork rinds have become a new go-to snack. But this crunchy treat carries a heavy dose of sodium—around 515 milligrams per serving. So if you enjoy these, be sure you drink plenty of water.
Tortillas
Flour tortillas have about 950 milligrams of sodium each, so if you're eating a taco, the numbers can easily hike up when you add the filling. Instead, go for corn or whole-wheat tortillas, which have less sodium.
Hot pretzel
They make a good quick snack, but hot pretzels are packed with sodium—and it's not from the salt you sprinkle on top. At about 925 milligrams per pretzel, the hefty dough is the main culprit. Split one with a friend instead of having the whole thing on your own.
Sauerkraut
Probiotic-rich sauerkraut has risen in popularity recently with fermented foodies for its gut-boosting powers. But in truth, it's not a good to load up on it all the time, as it has 939 milligrams of sodium per cup. As they say, everything in moderation—even the good stuff.
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