Know the feeling of making responsible food choices, only to find out you’ve been completely played? Welcome to the world of hidden sodium. These 10 foods look innocent and nutritious but they secretly deliver shocking levels of sodium. Don’t be fooled!
10. Tacos
It’s easy to assume that tacos are healthy because they have veggies, lean proteins, and seem “fresh.” But not all tacos are alike. Restaurant tacos are often heavily seasoned with salt-based spice blends and use processed meat fillings. Common taco add-ons that are also sodium bombs are sour cream, salsa, and pickled jalapeños.
9. Restaurant Vegetable Stir-Fry
Think ordering a vegetable stir-fry at a restaurant is choosing healthy? Well, think again. Many restaurant stir-fries are actually high in sodium content, and that’s because of the sauces they use. Be wary of stir-fries that are soy-sauce based as they can easily contain over 900 mg of sodium, sometimes even exceeding 1,500 mg.
8. Low-Fat Baked Snacks
When you reach for a packaged snack called “low-fat” or “baked,” you’re making a healthy choice, right? Not always. Because snacks like baked potato chips as well as certain rice cakes can be surprisingly high in sodium. When fat is removed from a product, manufacturers often add sugar or sodium to maintain good flavor.
7. Breakfast Cereal
For years, we have been led to believe that breakfast cereals are a wholesome choice. But don’t be fooled by the health claims. Many of today’s breakfast cereals aren’t just overtly sweet, they’re also high in sodium. A single serving (around one cup) of popular cereals can have anywhere from 180 mg to over 300 mg of sodium.
6. Frozen “Healthy” Meal
Frozen dinners marketed as diet or healthy options are stealthy sodium bombs. For example, some Lean Cuisine meals, while lower in calories, can easily deliver over 600 mg of sodium per serving. In frozen meals, salt is a powerful preservative and they also mask the often bland taste of processed ingredients.
5. Plain Bagel
Plain bagels are a breakfast staple for many. You might think it’s a safe bet, but here’s a a surprise: just a single plain bagel can contain 400 mg to 600 mg of sodium! And that’s before you add any toppings. If you’re a bagel lover, consider smaller portions or look for brands with lower-sodium options.
4. Cottage Cheese
Cottage cheese is known as a healthy, protein-rich snack, often paired with fruit, as a dip, or added to savory dishes. But before you scoop out another serving, take note that this too can be high in sodium. Depending on the brand, cottage cheese can contain 300 mg to 450 mg in half-cup serving. If you love cottage cheese, choose “low sodium” varieties or “no salt added.”
3. Deli Sliced Turkey Breast
Lean deli turkey breast is often found in healthy lunch options. It’s low in fat and a good source of protein. But here’s the thing: a lot of pre-packaged and deli-counter turkey brands are high in sodium (over 500 mg in a single 2-ounce serving). A diet high in processed meats has been linked to an elevated blood pressure and heart disease.
2. Restaurant Chicken Caesar Salad
Yes, a Chicken Caesar Salad is fresh, protein-packed option, but it can also be loaded with sodium. Why the high salt content? The culprits include the dressing, which is often pre-made and high in sodium. And let’s not forget the cured ingredients like bacon bits, croutons, and even the seasoned grilled chicken. To enjoy a healthier version, go for plain grilled chicken or ask for dressing on the side.
1. Canned Chicken Noodle Soup
We love a warm bowl of chicken noodle soup. It’s simply perfect when you’re feeling under the weather. Sadly, this seemingly healthy comfort food is also a sodium bomb. A popular brand like Campbell’s Condensed Chicken Noodle Soup contains over 800 mg of sodium. That’s nearly 40% of your daily recommended sodium intake in just one small bowl!