Salt is snuck into almost everything in our super markets. If you're feeling bloated or sluggish after eating that store-bought donut, chances are it was swimming in sodium. Here are seven foods that you might have never guessed to be shockingly salty.
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This post was originally published on July 3, 2014.
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1. Cottage cheese
Although a great source of calcium and protein, while being absolutely delicious with fruits like pineapple, cottage cheese is actually filled with sodium. The sodium content of just one cup of cottage cheese is 819 mg. For a more healthy choice, opt for Greek yogurt. With just 61 mg of sodium per container, you can have a creamy treat that is just as high in protein with very low sodium.
2. Veggie burgers
These vegetarian options might be a healthier alternative to red meat patty, but most commercial burgers are loaded with sodium to enhance its flavor. Some of them contain up to 400 to 500 mg of sodium, and that's not counting sandwich spread, bun or cheese. Best alternative? Make your own veggie patties.
3. Raw chicken breast
From the outside, raw chicken might seem harmless, but injecting chicken with saltwater solution is a process practiced in lots of poultry farm across the nation. This is done to make the meat more juicy and tasty. While shopping for chicken breasts, if the label states "enhanced with 15 percent chicken broth," or if it contains salt in the ingredient list, stay away from it.
4. Canned Soup
These can contain up to 400 to 800 mg or higher amount of sodium. The manufacturers load canned soup with salt to enhance its flavor. Having a bowl of it can make you feel very bloated because of the fluid retention property of salt. You can still enjoy a bowl of hot soup by making it in your own kitchen. Dress it up with herbs and seasonings of your choice, and we guarantee that when it comes to sodium levels, you will still be nowhere near a store brought version.
5. Cereals
The high sodium levels in breakfast cereals may surprise you. Unless you are sticking with good old oatmeal or shredded wheat, chances are that your favorite breakfast cereal is loaded up with sodium. Many can have up to 180 to 300 mg of sodium in just one serving. Next time you go cereal shopping, make sure to check the ingredient chart.
6. Salad dressing
Salads are the go to meal when people go on a "get-healthy" journey, but salad dressings can ruin that clean dish with its high sodium content. Make sure you aren't sabotaging your healthy intentions by dressing your salad with sauces that contain 200 to 500 mg of sodium in just one serving. For a healthy alternative, make your own vinaigrette or a light lemon and olive oil dressing.
7. Frozen foods
They are inexpensive and get food on the table fast, but chances are they are hiding a lot of sodium. Even the low calorie alternatives are packed with sodium simply because American palate is used to salty foods. Sodium-free foods are not considered tasty, so manufacturers add sodium to please the crowd. They are used as a preservative in some foods. Even if the label reads "healthy dinner," make sure to check its ingredients label. Stick with a meal with less than 500 mg of sodium, or the best alternative would be to prepare your own frozen meals by cooking in advance.
