Six Everyday Foods That Contain More Salt Than a Bag of Chips

How hidden sodium in common foods is quietly pushing your daily intake past safe limits

When you think of high-salt foods, potato chips and pretzels probably come to mind. But some of the biggest sodium culprits are foods that don’t even taste particularly salty — from bread to cottage cheese.

The problem isn’t just flavor — it’s the hidden sodium used as a preservative, texture enhancer, and flavor booster in many packaged foods. According to the Centers for Disease Control and Prevention (CDC), over 70% of the sodium Americans consume comes from processed and restaurant foods, not from the salt shaker.

Excess sodium can raise blood pressure, increase the risk of heart disease and stroke, and even cause fluid retention and bloating. Let’s uncover the six everyday foods that can contain more salt than a bag of chips, and how to keep your intake in check.

Why Sodium Is Everywhere in Packaged Foods

Sodium isn’t just added for taste. Food manufacturers use it to:

• Extend shelf life

• Enhance color and texture

• Boost flavor in low-fat or plant-based products

• Mask bitterness in processed ingredients

While the American Heart Association recommends no more than 2,300 mg of sodium per day (and ideally under 1,500 mg), some single servings of common foods can eat up half that limit — without you even realizing it.

1. Bread

Bread doesn’t taste salty, but the sodium is there to help with texture, flavor, and yeast control. Two slices of some commercial breads can contain over 400 mg of sodium — more than some snack-size bags of chips.

Red Flag: More than 180 mg of sodium per slice, even for “whole wheat” or “multigrain” varieties.

2. Cottage Cheese

High in protein and often considered a healthy breakfast or snack, cottage cheese can be surprisingly sodium-heavy, with some brands packing over 800 mg in just one cup.

Red Flag: Over 300 mg per half-cup serving — and that’s before any toppings or fruit.

3. Canned Soup

Even “light” or “low-fat” canned soups often use salt to replace flavor lost during fat reduction. A single can can easily exceed 1,000 mg of sodium.

Red Flag: More than 500 mg of sodium per cup — and remember, most cans contain more than one serving.

4. Pasta Sauce

Jarred pasta sauce may seem like just tomatoes and herbs, but many are heavily salted for preservation and taste — some containing 600–800 mg per half-cup.

Red Flag: More than 300 mg per quarter-cup serving.

5. Plant-Based Meat Alternatives

While they avoid animal products, many plant-based sausages, burgers, and deli slices are sodium bombs — some packing over 500 mg per patty.

Red Flag: Sodium over 400 mg per serving for a single burger patty or sausage link.

6. Instant Noodles

The flavor packets in instant noodles are salt-laden seasoning blends, often delivering over 1,500 mg of sodium in a single meal — two-thirds of your daily limit.

Red Flag: Sodium above 700 mg per half-pack serving (and yes, most people eat the whole pack).

Simple Ways to Cut Hidden Sodium

• Choose low-sodium or no-salt-added versions of packaged foods

• Rinse canned beans and vegetables to remove surface sodium

• Flavor foods with herbs, spices, citrus, and garlic instead of salt

• Cook more from scratch to control seasoning levels

The Takeaway

A bag of chips might seem like the saltiest snack in the aisle, but many common foods — including “healthy” ones — can contain even more sodium per serving. Reading labels, checking portion sizes, and choosing low-sodium alternatives can help protect your heart and health without sacrificing flavor.