18 Foods You Can Swap to Cut Down on Sodium

Most people associate sodium with obvious sources like chips or fast food, but the reality is far more complex. Sodium isn’t just added for flavor, which is why it’s heavily used in processed and packaged foods that don’t even taste salty. While sodium plays a vital role in nerve function, fluid balance, and muscle contractions, your body needs only a small amount each day. Unfortunately, most people end up consuming far more than they realize, often because sodium is hidden in condiments, snacks, and even seemingly healthy meals. What’s especially tricky is that salt isn’t just sprinkled on food — it’s also used in curing, preserving, thickening, and flavor-enhancing agents, making it a common additive in everyday staples.

The recommended limit is 2,300 mg per day, yet the average American intake is closer to 3,400 mg. That’s about 50% more than the safe upper limit. If you’re trying to keep your sodium levels in check, swapping out certain foods can make a big difference without compromising taste or convenience. Here’s a detailed look at 18 high-sodium foods and what you should eat instead. You don’t need to ditch flavor to cut back on sodium. Swapping out high-sodium staples for smarter, lower-sodium alternatives can have a major impact on your health over time.

Canned Soup

Store-bought soups are convenient but often rely on salt and additives like MSG for flavor. A single cup of canned soup can contain around 700 mg of sodium — nearly one-third of your daily limit. Even “healthy” or “light” versions can still be sodium-heavy due to their reliance on preservatives. Eating it regularly without paying attention to sodium content can quietly raise your blood pressure over time. Opt for homemade soup using low-sodium broth and plenty of herbs for flavor control.

Ham

Cured meats like ham are preserved using salt, which is why a 3-ounce serving can contain over 1,100 mg of sodium. Since sodium also improves flavor and shelf life, manufacturers don’t hold back. In fact, recent analyses have shown that ham sodium levels have actually increased over time. Eating it frequently can easily push your intake above recommended limits. Instead, switch to homemade roasted or air-fried chicken, which is naturally low in sodium and high in protein.

Instant Pudding

You might not think of dessert as a sodium source, but instant pudding mixes contain additives like disodium phosphate to stabilize texture. Just one serving can have 350 mg of sodium — more than double what you’d get from homemade versions. Those added phosphates can also interfere with calcium balance in the body. Regular consumption can gradually increase sodium levels without you even noticing. Replace it with overnight oats using unsweetened dairy or plant-based milk.

Salad Dressing

Bottled dressings often include sodium-packed preservatives such as MSG, disodium inosinate, and disodium guanylate. Even a small two-tablespoon serving may contribute over 300 mg of sodium, and many brands exceed that. With so much variation between products, it’s hard to gauge your true intake. Consuming dressing regularly without checking the label can lead to excessive sodium buildup. Make your own with extra virgin olive oil, vinegar, mustard, and fresh herbs to cut salt significantly.

Pizza

Sodium in pizza comes from multiple sources — dough, cheese, sauce, and meats — making it a cumulative sodium bomb. A single slice of frozen pizza can carry over 750 mg of sodium, and restaurant slices often exceed 950 mg. That means two slices can put you well over 80% of your daily limit. Eating pizza without balance can silently impact heart health over time. Try vegetarian quesadillas or a goat cheese flatbread made at home with low-sodium ingredients for a better alternative.

Cottage Cheese

While high in protein, cottage cheese also delivers about 350 mg of sodium in just half a cup. Salt helps preserve the curds and gives it its signature taste and texture, so low-sodium versions are rare. Frequent consumption adds up quickly, especially if paired with other salty foods. Luckily, a simple rinse under water can remove over 60% of the sodium if you want to keep eating it. Or you can swap it out entirely with tofu, which is versatile and sodium-free when unseasoned.

Sandwiches

Each part of a typical sandwich — from deli meats to cheese to condiments — stacks on the sodium. One standard 6-inch sub can pack over 1,100 mg, and most of that comes from processed toppings. Bread alone can contribute several hundred milligrams, making sandwiches deceptively salty. Eating them daily can cause sodium to sneak into your diet in large amounts. Build sandwiches on sweet potato toast with fresh vegetables and grilled chicken to lighten your intake.

Boxed Potato Casseroles

Convenient and cheesy, boxed potato casseroles often contain up to 450 mg of sodium per serving due to additives and preservatives. Powdered mixes also include sodium-heavy agents like MSG. These dishes may be quick to prepare, but they’re far from heart-friendly. Relying on them too often can lead to chronic high sodium intake. Instead, roast a sweet potato or steam some winter squash for a naturally lower-sodium option.

Pork Rinds

Though marketed as low-carb snacks, pork rinds are anything but low in sodium, with a single ounce holding up to 747 mg if flavored. They’re made by deep-frying salted pig skin, which concentrates the sodium content. When flavored varieties are added into the mix, the numbers climb even higher. Long-term consumption can impact kidney function and blood pressure. For a crunchy but low-sodium snack, reach for unsalted almonds or baked cauliflower bites instead.

Canned Vegetables

Preserving vegetables in cans usually involves brining, which increases sodium levels considerably. A half-cup of canned peas can have over 300 mg, and canned asparagus even more. The liquid they’re stored in is where most of the sodium hides, but it still seeps into the vegetable itself. Draining and rinsing helps, but only to a point. When possible, choose frozen vegetables labeled “no salt added” for a cleaner choice.

Jerky and Other Dried Meats

Drying meat requires salt to inhibit bacteria and extend shelf life, which is why jerky can pack over 600 mg per ounce. Some varieties go even higher depending on flavorings and curing techniques. These snacks may be protein-rich, but they’re also sodium-dense, making them risky if eaten often. Over time, that sodium can strain your heart and kidneys. Choose low-sodium jerky made from grass-fed meat or switch to roasted chickpeas or boiled eggs for a lower-sodium protein snack.

Tortillas

Flour tortillas may not taste salty, but leavening agents and added salt contribute up to 400 mg of sodium in just one wrap. Eating two — like in soft-shell tacos — means you’re already close to 800 mg before adding any fillings. Whole wheat options may offer more fiber but don’t necessarily reduce sodium. Making your own tortillas lets you control the salt, but if not, use large lettuce leaves or rice paper for a fresher, lower-sodium alternative.

Cold Cuts and Salami

Salt is essential for curing meats like cold cuts and salami, and preservatives like sodium nitrate push levels even higher. Just two ounces of cold cuts average 500 mg of sodium, while the same amount of salami doubles that. These meats are easy to overeat, especially in sandwiches or charcuterie boards. Consuming them regularly can quietly escalate sodium intake to unhealthy levels. Go with fresh, home-cooked turkey or roast beef to minimize exposure.

Pretzels

Those crunchy crystals on pretzels are pure salt, contributing to more than 300 mg of sodium in a small one-ounce serving. They’re often seen as a healthier snack, but refined flour and added salt make them both low in nutrients and high in sodium. Even unsalted versions usually contain sodium from the dough itself. Snacking on them regularly can quickly add up. Choose air-popped popcorn without salt or raw veggies with hummus instead.

Pickles

Fermented or brined, pickles are soaked in salt-heavy solutions, which is how they stay shelf-stable. One medium dill pickle can contain over 550 mg of sodium — almost a quarter of the daily recommended limit. When pickles are added to sandwiches or burgers, their sodium load gets even higher. Reducing portion size helps, but there’s an even better option. Whip up a pickled salsa at home to get the tang without the salt overload.

Sauces

Flavor-packed sauces often rely on sodium, especially soy sauce, which carries more than 1,000 mg in just one tablespoon. Even barbecue sauce isn’t far behind, with around 400 mg in two tablespoons. Regular use in cooking or as a dip can unknowingly push your sodium intake beyond safe levels. Making sauces at home with fresh herbs, citrus, and vinegar offers more control. Swap soy sauce with coconut aminos or low-sodium tamari for a similar taste with far less salt.

Instant Noodles

Convenient and budget-friendly, instant noodles typically include a seasoning packet full of sodium, often adding up to over 1,500 mg per serving. That’s more than half your daily limit in one bowl. The noodles themselves are also pre-fried and low in nutrition. Switch to whole grain noodles and make your own broth with low-sodium stock, ginger, and miso for umami flavor. You’ll get a comforting soup with far less sodium and more nutritional value.

Macaroni and Cheese

This favorite comfort food is high in sodium, mainly due to the salty cheese sauce. If you want to occasionally eat macaroni and cheese, consider buying a whole grain version and dilute the dish by adding some vegetables, such as broccoli or spinach. Or, try swapping it out entirely with a cozy baked pasta dish that’s still comforting but offers more greens—like this spinach cannelloni that sneaks in the veggies without losing that cheesy goodness.

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