High sodium but low fat foods that can be very harmful

Low fat but high sodium foods

Foods that are sold as low-fat may contain more salt than regular presentations which means that they have high sodium content.

The reason is that by reducing the proportion of fat they are less appetizing. To compensate for this loss, manufacturers add salt, which has no calories but threatens the figure through fluid retention.

The World Health Organization recommends consuming a maximum of 2,400 mg of sodium daily.

To give you an idea, this amount is found in a teaspoon of salt (about 6 g).

The problem is that almost all foods contain some sodium, so controlling your daily salt intake can be difficult.

From now on, look at the labels of the packages in search of this information. And avoid any food that in a 100 g serving provides more than 500 mg.

It is also interesting to know that the health organizations establish that  “low” and “without” salt or sodium can only be included if certain conditions are met: they contain less than 120 mg of salt per 100 g of food in the first case, and less than 5 mg in the second.

And so that you are not caught by surprise, we prepared a list of the products that contain the most salt for you.

The list of foods that have high sodium amount than you think:


Due to the amount consumed, it could be the main source of salt(20% of the total) as a single slice can contain up to 400 mg.

Remember that you can always order low-salt bread.

Ham and sausages

high sodium

Ham, sausages, and other processed meat that you can find delicatessen inside is loaded with salt because this is a natural preservative.

For example, there is 1 g of salt in a slice of bacon.

People with high blood pressure should be very careful with these foods, which are also fatty and caloric.

They can be substituted for fresh meat, which at the same weight offers 10 times less salt (100 mg in 100 g).

Cooked and packaged legumes

high sodium

They tend to contain an excessive amount of salt, which manufacturers use to preserve and to make the product more palatable.

A 200 g serving of chickpeas can provide 2.5 g.

If they are prepared at home, you can add less salt and flavor with aromatic herbs.

Parmesan cheese

high sodium

It is the favorite of many to add to pasta dishes.

The bad news is that it is one of the richest in sodium.

If you substitute it for grated Emmental cheese, you cut your sodium intake in half.

Be careful with the salt you add to the cooking water when you cook pasta.

Follow this formula: 100 grams of pasta, 1 liter of water, and 10 grams of salt.

Sweeteners and other additives

high sodium

Foods that contain additives, such as those identified with the E codes, are usually rich in sodium.

Preservatives such as nitrates and nitrites (E 250 and E 252), flavor enhancers (the most used is E621, monosodium glutamate), emulsifiers, thickeners, or gelling agents.

Even sweeteners such as saccharin or cyclamate have sodium molecules in their composition.


Also read: 15 Foods That Have More Added Sugars Than You Think


Sweet desserts

high sodium

Sweet desserts like sponge cakes, chocolate cakes, or some cookies can contain around 200 mg of salt in each 100 g.

It is not much, but you must take it into account in the face of the total amount you take per day.

Prepared food

high sodium

Fresh foods, such as greens, vegetables, and fruits, contain little sodium.

For each prepared food that you can substitute for a fresh one, you will be reducing your salt intake.

tart with the envelope soups, lasagna, pizzas, sauces (mayonnaise, ketchup, mustard, etc.).

Butter and margarine

high sodium

Both can contain a lot of salt.

By spreading a toast with a light layer of butter or margarine we are consuming 200 mg of salt.

There is unsalted butter, but if you are not going to accompany it with jam, a healthier solution is to resort to olive oil.

Although, given the choice, opt for 100% vegetable margarine as it can promote “good” cholesterol.

Smoked salmon

high sodium

If you want salmon, It’s better to eat steak than smoked slices.

In three thin slices of ready-to-eat smoked salmon, there is almost half the sodium you can consume in a day.

Choose a fresh fillet – if possible, wild salmon to prepare yourself and you will be able to better control the amount of salt.


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1 Comment
  1. […] Also read: High Sodium But Low Fat Foods That Can Be Very Harmful. […]

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