Sneaky Sources of Sodium

One slice of bread typically contains about 150 milligrams of sodium — and a pita bread or large chunk of baguette can easily double that. That adds up over the course of the day if you’re having toast for breakfast, a sandwich for lunch and bread with dinner. Cooking up whole grains, like farro or quinoa — and flavoring it with herbs, rather than salt — will help you take in less salt through bread.

Pizza contains the trifecta of salt offenders — tomato sauce, bread (crust) and cheese — so it’s no wonder it’s a sodium bomb. Just one slice delivers about 650 milligrams (that’s before high-salt toppings, like pepperoni or olives). And let’s face it: most of us eat more than one slice, meaning you can easily reach half of your day’s sodium limit in just one sitting.

The USDA recently updated its nutrient database with new numbers for shrimp’s sodium tally, and it was a shocker. Turns out most shrimp is treated with a sodium-based preservative that takes a naturally low-sodium food and turns it into a sodium bomb. Just 3 ounces of cooked shrimp delivers 805 milligrams. If you’re buying frozen shrimp, you can read the nutrition facts label to find one that may be lower in sodium. Other high-sodium seafood culprits include wet-pack scallops, which are also treated with sodium tripolyphosphate, and canned tuna (look for a no-added-salt tuna).

Ever notice how salty soup can be? Yeah, that’s because it is. One cup of canned soup easily starts at 750 milligrams and can top 1,100 milligrams. But you can look for reduced sodium or low-sodium versions (which have less than 140 mg). Better yet, make your own soup and use water. Try this Red Lentil Soup for a delicious, low-sodium soup.