Most of the sodium in the American diet, 77 percent, comes from processed food, while 12 percent comes from natural sources, 6 percent is added at the table and the remaining 5 percent added when cooking, according to the Mayo Clinic. Healthy adults should keep their sodium intake to no more than 2,300mg a day, and people with high blood pressure should limit their consumption of sodium to less than 1,500mg a day. Carefully read food labels to comply with these recommendations.
Processed Meat
Processed meat is high in sodium. According to the USDA National Nutrient Database, two slices of bacon contain 719mg of sodium, and two slices of ham have 739mg of sodium. A 6-inch sub sandwich made with cold cuts contains 1,651mg of sodium.
Soups
Canned soups, broth and powder soup mixes are high in sodium. One package of onion soup mix has 3,132mg of sodium, and a cup of canned cream of chicken, diluted in water, contains 1,047mg of sodium, according to the USDA National Nutrient Database.
Frozen Entrees
Frozen entrees are convenient, but because they are processed, they contain a lot of added sodium. A frozen entree of chicken potpie contains 825mg; an individual package of spaghetti and meat sauce has 473mg; and beef macaroni has 444mg, according to the USDA National Nutrient Database.
Sauces
Sauces can add taste, but at the price of a high sodium content. Soy sauce contains 902mg of sodium per tablespoon, and teriyaki sauce has 690mg per tablespoon. A cup of canned tomato sauce contains 1,284mg of sodium, and the same serving of prepared cheese sauce has 1,198mg of sodium, according to the USDA National Nutrient Database.
Sea Salt
Although sea salt is often marketed as a healthy substitute for table salt, both have the same sodium content by weight. A teaspoon of table salt, weighing 6g, contains 2,325mg of sodium. Depending on the coarseness of the sea salt, the sodium content is variable when comparing by teaspoons. However, 6g of sea salt will also contain 2,325mg of sodium.
Breakfast Cereals
Breakfast cereals contain a significant amount of sodium. According to the USDA National Nutrient Database, a serving of breakfast cereals can contain between 250 and 350mg of sodium.
Chips
An ounce of potato chips or nachos, which is probably considered a small portion for most Americans, contains up to 284mg of sodium, according to the USDA National Nutrient Database. The small, 1-1/2 oz. bags contain up to 426mg of sodium, and the 10-oz. bags have as much as 2,840mg of sodium.
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