You won’t believe which everyday grocery items are packed with hidden salt! Find out what’s sneaking into your cart.


It's no secret that too much salt can lead to a myriad of health problems, including hypertension, heart disease, and stroke.

The American Heart Association recommends no more than 2,300 milligrams a day, moving toward an ideal limit of no more than 1,500 mg per day for most adults.

Yet, many of us unknowingly exceed this amount because of the stealthy sodium hiding in everyday grocery items.


Let's unveil the 11 common culprits that may be secretly increasing your sodium intake:

1. Cottage Cheese: A Protein-Packed Paradox​

Cottage cheese is often celebrated for its high protein content and is a staple in many diets.

However, a single half-cup serving can contain up to 390 mg of sodium. Opt for low-sodium versions to enjoy this dairy delight without the salt overload.

2. Bread: The Stealthy Sodium Source​

Bread is a staple in many diets, but it's also a top contributor to our daily sodium intake. Some brands pack as much as 230 mg of sodium per slice.

When shopping for bread, look for lower-sodium options or consider baking your own with a reduced salt recipe.

3. Frozen Chicken Nuggets: A Salty Snack Surprise​

Frozen chicken nuggets are a quick and easy meal, but they can be deceptively high in sodium. Some brands contain up to 870 mg per serving.

Check the labels and choose brands with lower sodium content to keep your intake in check.

4. Tortillas: The Wrap with a Sodium Snap​

Tortillas may seem like a simple base for your burritos and wraps, but they can contain as much as 520 mg of sodium each.

Seek out low-sodium tortillas or use lettuce leaves as a fresh, crunchy alternative.

5. Vegetable Juice: A Salty Sip​

Vegetable juice offers a convenient way to get your veggies in liquid form, but it can also be a vessel for high sodium levels, with some brands containing 640 mg per serving.

Instead, juice your own vegetables at home for a low-sodium nutrient boost.

6. Cheese: The Savory Slice with a Salt Side​

Cheese is a beloved ingredient in many dishes, but it's also a significant source of sodium. Some cheeses can have as much as 310 mg of sodium per slice.

Look for cheeses labeled “low-sodium” or enjoy them in moderation.

7. Salad Dressing: The Hidden Sodium in Your Greens​

Salad dressings can transform a healthy salad into a sodium-laden dish. Some dressings contain over 500 mg of sodium per serving.

Consider making your own dressing with olive oil, vinegar, and herbs for a low-sodium alternative.

8. Frozen Pizza: A Slice of Sodium​

Frozen pizzas are convenient, but they're often loaded with salt, especially those with cured meats. Some pizzas can have over 1,000 mg of sodium per serving.

When the pizza craving hits, try making a homemade version with fresh, low-sodium ingredients.

9. Deli Meats: The Convenient Cut with a Cost​

Deli meats are quick and easy for sandwiches, but they're preserved with high levels of salt. Some can contain up to 590 mg of sodium per serving.

Choose lower-sodium deli meats or roast your own meats at home for slicing.

10. Canned Soups: The Broth That's Bursting with Salt​

Canned soups are a pantry staple, but they're notorious for their high sodium content, with some containing over 1,000 mg per can.

Look for “low-sodium” labels or make your own soups with fresh ingredients.

11. Chips & Pretzels: The Salty Snack Standby​

Chips and pretzels are the go-to snacks for many, but they can be surprisingly high in sodium. Some brands have up to 270 mg of sodium per serving.

Choose low-sodium versions or snack on unsalted nuts and seeds instead.


For those of us over 60, being mindful of our sodium intake is particularly important.

Our bodies may not handle excess salt as efficiently, and the risks associated with high blood pressure and heart disease become more pronounced.

By being vigilant about the hidden sodium in these common grocery items, we can take proactive steps to protect our health.

Tips for Reducing Sodium in Your Diet

• Read labels carefully and compare brands to find lower-sodium options.
• Cook more meals at home using fresh, whole ingredients.
• Use herbs, spices, and citrus to flavor your food instead of salt.
• Be cautious with condiments, sauces, and dressings, which can be high in sodium.
• Choose fresh or frozen vegetables over canned, which often contain added salt.

Remember, while salt is an essential part of our diets, moderation is key. By staying informed and making smart choices, we can savor our meals and safeguard our health.

Let's shake off the extra salt and embrace a heart-healthy lifestyle together!
Have you discovered any surprising sources of sodium in your pantry? Do you have any tips for reducing salt in your favorite dishes? Share your experiences and advice in the comments below.