Consuming high amount of sodium can be a major concern for many people nowadays. That's why it is recommended to include more fruits and vegetables which contain a rather low amount naturally. However, there are some fruits and vegetables that can contain high amounts of sodium which you will want to become more familiar with. We know when trying to commit to a healthy diet, it is advised you keep your sodium intake at a low level, so you will want to be aware of these high sodium vegetables.

High & Low Sodium

Foods that are high in sodium tend to contain 480 milligrams or more of sodium, according to the U.S. Food and Drug Administration. These 480 milligrams make up 20 percent of the recommended daily intake of sodium when following a 2,000 calorie diet. Foods with 120 milligrams or less sodium are considered low-sodium foods. This would only amount to 5 percent of the recommended daily amount of sodium. Unprocessed foods, like fresh fruits and vegetables, are considered low-sodium foods. The highest amount of natural sodium found in fruits and vegetables is in cantaloupe. It contains 100 grams or 1 percent of the daily recommended sodium intake.

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High Sodium Vegetables and Fruits

A few vegetables will contain a higher amount of sodium than you have thought. For instance:

  • Different types of seaweed, which is considered a vegetable, grows in saltwater. Wakame, popular in Asian cousins, especially in soups, can contain as much as 872 milligrams of sodium. This equates to 36 percent of the daily recommended amount.

  • The colorful moss Emi-tsunomata is used in a number of salads and can be cooked as well. It contains a surprisingly high amount of natural sodium which is 4,331 milligrams per 100 gram portion. This accounts for 180 percent of the recommended amount.

  • Swiss chard is a more common vegetable the presents a rich green color when cooked. This high sodium vegetable contains almost 180 milligrams of sodium in each 100-gram serving. While it isn't highest, it is not low in sodium either.

  • The leafy green vegetable cardoon has the highest sodium content according to the U.S. Food and Drug Association, of any raw vegetable. One cup of cardoon shredded contains 303 milligrams of sodium.

In addition, fruits and vegetables that have been processed will contain a higher amount of sodium.

  • Dried and canned fruits and vegetable. When fruits and vegetables are dried, the natural sodium found in them is concentrated. Additional salt or sodium, benzoate is added to help preserve them. Raw apples, for example, have a natural sodium content of 2 milligrams. When the apples are dried, they contain over 200 milligrams of sodium. Raw asparagus contains 4 milligrams of sodium, but canned asparagus contain close to 300 milligrams of sodium. So to reduce the amount of sodium found in canned fruits and vegetables, choose the low sodium version. Low sodium canned beets contain around 110 milligrams where regular canned beets contain closer to 480 milligrams of sodium. Navy beans that are canned will have 1,174 milligrams of sodium per cup if you do not choose the low sodium option.

  • Brine and pickled fruits and vegetable. Some fruits and vegetables have to be brine to be edible, like olives. However, green olives can contain as much as 323 milligrams of sodium per every four olives or close to 80 milligrams per olive. A dill pickle has close to 930 milligrams of sodium while sauerkraut contains 1,554 milligrams of sodium per cup.

Surprisingly Salty Foods You Want to Pay Attention To

We've covered the basics of some high sodium vegetables and fruits you should be aware of, now we'll look at some other foods you might want to be cautious of. These 10 common foods are some you want to rethink keeping in your home because of high sodium in them.

Marinades and Dressings

It shouldn't be a surprise that most salad dressings and marinades, including BBQ sauce, have a high amount of sodium. Just two tablespoons of these can contain as much as or more than 300 milligrams of sodium. Since more than two tablespoons is usually used per serving, you can be consuming a significant amount of sodium with these condiments.


Some cereals can have up to 300 milligrams of sodium in each serving while other still have at least 180 milligrams. So read the instruction carefully before buying.


Most bread products will contain a significant amount of sodium and bagels can contain a significant amount more. One bagel can have as much as 460 milligrams of sodium, which means your breakfast already provided you almost 20 percent of the recommended sodium intake.


Many people think choosing soup for lunch can be a healthy option because most contain less than 300 calories. But if you are making a canned version, you don't get the low sodium kind and will end up eating half your sodium for the day in just one bowl.

Reduced Sodium Foods

Reduced sodium foods only mean that it contains 25 percent less sodium than its full sodium counterpart. For example, if you were going to buy a frozen dinner that contains 1000 milligrams of sodium, its reduced version still has 750 milligrams in it.

Veggie Burgers

Many have the misconception that veggie burgers are significantly healthier for them, but if you look at the labels you'll find they contain a wide range of processed foods. Most veggie burgers can contain 500 milligrams of sodium in each patty.


Whether you order them at a dinner or make them from a mix at home, pancakes contain a lot of sodium. While dinner pancakes can contain as much as 1000 milligrams of sodium, the ones you make from a mix can contain 400 milligrams of sodium in each serving. If you use a poured mix, there are 700 milligrams of sodium in every three.

Frozen Vegetables with Sauce

If you buy your frozen veggies with any type of sauce, then you're buying high sodium vegetables. While plain frozen veggies have about the same amount of sodium as raw vegetables, frozen veggies with sauce can contain as much as 500 milligrams of sodium per serving.

Baked Goods

All packaged baked goods contain a significant amount of sodium in them because they rely on it to keep the goods fresh. Pre-packaged baked goods can contain over 200 milligrams of sodium in one small serving.

So now you must want to know tips about reducing the sodium intake, then watch the video below:


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