These everyday foods contain more sodium than a small order of fries.
French fries are notoriously high in sodium. Let’s be real, that’s part of why they taste so good. As an occasional treatment, this shouldn’t pose too many risks, but too much sodium can lead to health problems such as high blood pressure and, in the short term, bloating and excessive thirst. According to the FDA, the daily value for sodium is less than 2,300 milligrams (mg) per day. A small portion of Jack in the box fries contain 610 mg of sodium, but believe it or not, most of dietary sodium (over 70%) comes from eating packaged and prepared foods, not from table salt added to foods when cooking or eating: Here are six foods with more sodium than a serving of fries.
Subway Chicken Salad
Buffalo chicken salad (with grilled chicken) Metro contains 1180 mg of sodium. A grilled chicken salad is more reasonable at 280 mg, and the Veggie Delight only has 75 mg. The Pizza Sub Wrap contains 2,290 mg of sodium, just shy of the recommended amount for an entire day.
Canned soup
A typical can of soup may contain much more sodium than customers expect. “On average, canned soups contain 700 to 800 mg of sodium per serving,” says Samantha OldmanMS, bariatric surgical dietitian at the Digestive Health Institute at Hartford HealthCare. “But keep in mind that there are usually two servings per can. That means if you eat a can of soup, you’re probably consuming between 1,400 and 1,600 mg of sodium. That’s up to 70 percent of the recommended daily sodium limit.”
Lunch Meats
Lunch meats can be high in sodium, experts warn. “Fresh beef, pork, poultry and seafood are generally very low in sodium, but lunch meats can contain 400 mg or more per slice and even frozen meats are often soaked in a salt brine to retain moisture during the freezing process,” according to Health Gundersen.
Supermarket bread
That humble slice of supermarket bread is probably full of sodium. “On average, there are 100 to 200 mg of sodium per slice of bread” Old man said. “This means that just the bread of a sandwich can account for between 8 and 18 percent of your average recommended daily sodium intake.”
Cheese
Some cheeses are very high in salt. “A key ingredient in cheese is salt, which acts as a preservative and removes excess water to create a firmer texture. A single ounce of feta cheese contains 320 mg of sodium, and pasteurized processed cheeses can contain 425 mg or more per ounce,” according to experts at Saint Vincent Medical Center.
Vinaigrette
Salad dressings, especially low-fat ones, are known to contain high amounts of sodium. “The tricky thing about salad dressing is that when you see an option labeled ‘light’ or ‘low fat,’ it’s often higher in sodium or sugar to compensate,” says Oldman. “Most regular salad dressings contain 200 to 400 mg of sodium per 2 tablespoon serving, but many of us use more.”
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