20 everyday foods that are staggeringly high in salt

Sneaky sodium

20. Instant noodles

Featuring no ‘real’ ingredients, instant noodles can have a harmful effect on the body. Low in fibre and protein and known to cause havoc in the gut, they are packed with sodium, monosodium glutamate (MSG), and other preservatives to increase their shelf life. An average pot of Cup Noodles Original in the US contains a staggering 0.05oz of sodium. Switch to using dried or fresh noodles, quick-to-cook vegetables, and non-refined proteins like chicken, tofu, and shellfish for a healthier, more nutritious meal.

19. TV dinners

From creamy mac ’n’ cheese to sticky ribs, you can get just about every dish in a TV dinner format these days – but it’s worth noting that although they are convenient, they can often be loaded with preservatives, emulsifiers and flavor enhancers, not to mention copious amounts of salt and sugar. It’s worth checking labels carefully when shopping for pre-made meals; if a box says it contains 20% DV (daily value) serving of salt, it’s considered high by the FDA (United States Food and Drug Administration).

18. Tinned and instant soups

The ultimate sick day pick-me-up, a can of warming soup is pure comfort food for many, but that does come at an alarming price. An average half can serving of Campbell’s Cream of Mushroom in the US features 0.05oz of salt. Many individuals don't stick to this serving size either and instead consume a whole can per meal, often alongside bread or salty croutons, taking the sodium count to new heights. Classified as an ultra-processed food, instant soups are even worse for your health.

17. Stock cubes

From adding flavor to hearty soups to loosening up thick casseroles, stock cubes can be a lifesaver when you’re in a time pinch – but they’re also packed with ingredients that can be damaging to your health. These store-bought stocks often have an alarming amount of salt, and in some instances, a single cube can contain around 0.14oz of salt (before being diluted). Homemade broths prepared using leftover meat or fish bones, juices from roasting meat, and even vegetable scraps are a lot healthier and tastier, and they can be made in advance and frozen until needed.

16. Canned vegetables

Handy when time is tight and with a longer shelf life than fresh varieties, canned veggies are a convenient option to have in the kitchen cupboard. It’s worth being wary of their salt content, though, as it can be incredibly high. An easy way to reduce the sodium percentage is to drain and rinse the vegetables thoroughly with water before consuming. Alternatively, switch to frozen or fresh veg to dramatically reduce the salt content.

15. Gravy granules

Packed out with pesky emulsifiers, additives, and flavor enhancers – including excess salt – instant gravy granules are ultra-processed and can severely disrupt your gut health. While they can be useful when you need to moisten up slow-roasted meats or add depth of flavor to a savory stew or pie, you’re better off making your own from scratch. Use the juices from your roasted meat joint, thicken up the jus with water and flour, and add in your choice of herbs.

14. Canned meat and fish

Much like canned vegetables, tins of meat and fish typically contain higher levels of sodium than their fresh counterparts. This is due to the canning process and, in some instances, the use of flavor enhancers. Cured canned meats like SPAM meanwhile tend to be even higher in sodium, with the average 3.5oz serving containing 0.08oz of salt.

13. Salad dressing

Salad dressing, from sweet honey and mustard to zippy French vinaigrette, can transform a salad, so it’s easy to see why so many of us reach for store-bought bottles to liven up a quick lunch. Sadly, these pre-made options often come with added ingredients to increase shelf life and taste. Some even contain sodium-based additives, like MSG, and the inclusion of further salt is often the case in low-fat options, too. Mix up your own at home for a tastier, healthier option – olive oil combined with an acid, such as balsamic vinegar or lemon juice, will do the job perfectly. 

12. Pre-made sauces

Take a peek inside the average kitchen store cupboard and you’ll likely find a few jars of pasta sauce, packets of stir-fry mix, and a can or two of tomato-based pizza sauce lining the shelves. These handy products were created with convenience in mind, but it’s worth taking a good look at the ingredients lists. Pre-made sauces are often crammed with ingredients you won’t recognize, as well as flavor boosters including salt and MSG.

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11. Cookies

Not only are your favorite cookies filled with sugar and sweeteners, but they happen to be high in salt, too. According to a study conducted by Action on Salt UK, 90% of the biscuits examined (including major brands) featured the amber color rating on the nutrition label for salt content (meaning they contain medium levels of salt) and a red (high) color rating for sugar percentage.

10. Baked beans

Whether you enjoy yours piled over a crisp-skinned jacket potato or as part of a cooked breakfast, baked beans are high in fiber, protein and nutrients, like magnesium, zinc and vitamin B6. It’s worth being wary of their salt content, though, as an average tin can contain upwards of 0.03oz of salt; in addition, beans are often eaten alongside other salty foods like white toast, bacon, and sausages. Choose options with no added salt or sugar, or try making your own from scratch for better ingredient control.

9. Plant-based meats

From pea protein–packed burgers to salty ‘bacon’ rashers, the vegan food market is full of innovative meat alternatives. Although they may appear healthier on the surface, a lot of plant-based proteins are overly processed with lengthy ingredient lists, and the sodium content is often on the higher side, as it’s used as a flavor enhancer. Instead, play around with plant-based proteins like tofu and lentils and boost their flavor with your favorite herbs and spices.

8. Deli and cured meats

While deli and cured meats like salami are a source of protein, these sandwich fillers have a high salt content. Some luncheon meats even contain sodium-packed additives and preservatives, so you only need to consume a couple of slices for the sodium count to really clock up. Instead, switch to fresh chicken or turkey slices, use up leftover roast meats in your sandwiches, or try out plant-based proteins like tofu.

7. Ketchup

Smothered on a hot dog, slathered across a bacon sandwich, paired with a portion of crisp, golden fries... ketchup is the perfect accompaniment to many of our favorite foods. While it can be enjoyed as part of a healthy diet when eaten in moderation, tomato ketchup, like most processed condiments, is often high in both salt and sugar. Instead, try lower salt varieties or make your own dipping sauce with real tomatoes, vinegar, and herbs.

6. Cheese

Whether enjoyed sliced in a sandwich, melted into a rich sauce, or as part of a cheeseboard, cheese features prominently in many of our diets. The creamy food is made up of four key ingredients (live cultures, rennet, milk, and salt), and the use of salt is vital in its production process, helping to stop bacteria growth, improve texture, create a rind, and intensify flavors. Some cheeses, such as cottage cheese, feta, and halloumi, have a higher salt content than others, so you may want to limit your intake of these styles and switch to lower-sodium varieties like mozzarella and ricotta.

5. Hot dogs

Store-bought hot dogs, whether canned or in packet form, are convenient, affordable, and readily available across the globe. Unfortunately, however, these handheld staples often have extremely high levels of sodium, which can increase the risk of high blood pressure – and that’s before you’ve even factored in the bun, toppings, and sauces. Studies have also shown that hot dogs – alongside other processed meats like bacon, ham, and deli slices – can heighten the risk of certain cancers when consumed regularly.

4. Breakfast cereal

Thought it was the sugar count we had to worry about with breakfast cereals? Turns out we should be looking at how much salt is in each portion, too. Most cereals are low in fat and have added vitamins, but other nasties are often lurking in the shadows, including increased levels of salt. Even boxes branded with ‘natural’ and ‘wholegrains’ can be culprits. Try to keep your bowls to the recommended serving size or switch cereal for homemade muesli instead.

3. Bread

From bagels slathered with cream cheese to sub sandwiches stacked with deli meats and cheese, your daily bread intake can quickly add up. A typical homemade bread recipe may only include a sprinkle of salt, but store-bought styles add extra ingredients, including preservatives and flavor enhancers, to increase the shelf life. Read labels carefully, as some brands list servings based on one slice of bread instead of the usual two. Opt for wholegrain varieties instead, or make your own at home for better ingredient control.

2. Frozen prawns

Perfect for throwing into curries, stir-fries, and pasta dishes when you’re in a time pinch, it’s always handy to have a bag of frozen prawns stashed in the freezer. But even the plain, non-breaded styles are pumped with added salt and sodium-based preservatives to intensify flavors and prolong shelf life. Some brands can contain up to 0.04oz of salt per serving, so where possible, look for prawns without additives or use fresh.

1. Vegetable juice

Whether canned, fresh, or from a bottle, drinking vegetable juice is an easy way to ensure you’re consuming enough veggies (and getting all of their beneficial nutrients). Store-bought options aren’t always as healthy as they first appear, though, with some products containing soaring levels of sodium (some cans from US brand V8 contain up to 0.04oz of sodium, for example). With that in mind, it makes sense to switch to low-sodium styles or invest in a juicer and make your own from scratch instead.