Sodium detector – processed foods

Canned vegetable soup

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for this canned vegetable soup is 1 cup (250 mL). Compare the amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if this canned vegetable soup has a little or a lot of sodium.

canned-vegetable-soup
Description
Nutrition Facts
Per 1 cup (250 mL)
Amount % Daily value
Calories 130
Fat 4 g 6%
Saturated 0.5 g
+ Trans 0 g
2%
Cholesterol 0 mg
Sodium 1060 mg 44% (This is a lot !)
Carbohydrate 20 g 6%
Fibre 1 g
Sugars 4 g
Protein 4 g
Vitamin A 30% Vitamin C 10%
Calcium 4% Iron 10%

Tip: Make your own soup or buy lower sodium canned soups whenever possible. Look for the words "low sodium", "reduced sodium" or "no added salt" on the package.

Canned tomato sauce

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for this canned tomato sauce is ½ cup (125 mL). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if this canned tomato sauce has a little or a lot of sodium.

canned-tomato-sauce
Description
Nutrition Facts
Per ½ cup (125 mL)
Amount % Daily value
Calories 40
Fat 0 g 0%
Saturated 0 g
+ Trans 0 g
0%
Cholesterol 0 mg
Sodium 670 mg 27% (This is a lot !)
Carbohydrate 10 g 3%
Fibre 1 g
Sugars 6 g
Protein 2 g
Vitamin A 2% Vitamin C 12%
Calcium 2% Iron 8%

Tip: Make your own tomato sauce from fresh or canned tomatoes that are labelled with "low sodium", "reduced sodium" or "no added salt".

Cheddar cheese

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for this cheese is 1 ½ oz (50 g). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if this cheddar cheese has a little or a lot of sodium.

cheddar cheese
Description
Nutrition Facts
Per 1 ½ Oz (50 g)
Amount % Daily value
Calories 200
Fat 17 g 26%
Saturated 10 g
+ Trans 0 g
50%
Cholesterol 50 mg
Sodium 310 mg 12% (This is moderate!)
Carbohydrate 1 g 1%
Fibre 0 g
Sugars 0 g
Protein 12 g
Vitamin A 10% Vitamin C 0%
Calcium 30% Iron 2%

Tip: Limit your intake of processed cheese and cheese spreads. They are usually high in sodium.

Deli meat ham

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for this deli ham is 2 slices (56 g). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if this deli meat ham has a little or a lot of sodium.

deli meat ham
Description
Nutrition Facts
Per 2 Slices (56 g)
Amount % Daily value
Calories 90
Fat 5 g 7%
Saturated 1.5 g
+ Trans 0 g
7%
Cholesterol 30 mg
Sodium 730 mg 30% (This is a lot !)
Carbohydrate 2 g 1%
Fibre 0 g
Sugars 0 g
Protein 12 g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 4%

Tip: Make sandwiches with homemade hummus, natural peanut butter, eggs or roasted meat more often.

Veggie burger

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for this veggie burger is 1 burger (75 g). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if this veggie burger has a little or a lot of sodium.

veggie burger
Description
Nutrition Facts
Per 1 burger (75 g)
Amount % Daily value
Calories 150
Fat 7 g 11%
Saturated 0.5 g
+ Trans 0 g
3%
Cholesterol 0 mg
Sodium 400 mg 17 % (This is a lot !)
Carbohydrate 7 g 2%
Fibre 2 g 8%
Sugars 1 g
Protein 13 g
Vitamin A 4% Vitamin C 2%
Calcium 6% Iron 20%

Tip: If you choose to eat this veggie burger, top it off with tomato, lettuce and/or onion instead of condiments such as ketchup, mustard and relish that are high in sodium.

Pepperoni and cheese pizza

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for this pizza is 1/6 pizza (85 g). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if this pizza has a little or a lot of sodium.

pepperoni and cheese pizza
Description
Nutrition Facts
Per 1/6 of medium (85 g)
Amount % Daily value
Calories 210
Fat 9 g 13%
Saturated 4 g
+ Trans 0 g
20%
Cholesterol 0 mg
Sodium 340 mg 14% (This is moderate!)
Carbohydrate 23 g 7%
Fibre 1 g
Sugars 1 g
Protein 11 g
Vitamin A 35% Vitamin C 2%
Calcium 15% Iron 10%

Tip: Use less or no pepperoni, half the cheese and skip the olives and anchovies. Instead, add fresh vegetables like peppers, onions and mushrooms and garlic for extra flavour.

White bread

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for white bread is one slice (35 g). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if white bread has a little or a lot of sodium.

white bread
Description
Nutrition Facts
Per 1 slice (35 g)
Amount % Daily value
Calories 93
Fat 1 g 1%
Saturated 0.3 g
+ Trans 0 g
1%
Cholesterol 0 mg
Sodium 238 mg 9% (This is moderate!)
Carbohydrate 18 g 6%
Fibre 1 g
Sugars 2 g
Protein 3 g
Vitamin A 0% Vitamin C 0%
Calcium 4% Iron 8%

Tip: Choose bread, breakfast cereals and bakery products that are lowest in sodium.

Regular instant oatmeal

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for regular instant oatmeal is 1 packet (186 g). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if regular instant oatmeal has a little or a lot of sodium.

regular instant oatmeal
Description
Nutrition Facts
Per 1 packet (186 g)
Amount % Daily value
Calories 112
Fat 2 g 3%
Saturated 0.4 g
+ Trans 0 g
2%
Cholesterol 0 mg
Sodium 241 mg 10% (This is moderate!)
Carbohydrate 20 g 6%
Fibre 2 g
Sugars 1 g
Protein 4 g
Vitamin A 0% Vitamin C 0%
Calcium 2% Iron 25%

Tip: Try cooking your own quick oatmeal with large oat flakes and milk or water for a lower sodium version. Flavour it with cinnamon and raisins.

Wheat crackers

Follow these 3 steps to find out how much sodium is in this food:

Step 1:

Look at the amount of food. The amount of food for wheat crackers is 4 crackers (20 g). Compare this amount to the quantity that you actually eat.

Step 2:

Read the % DV (Daily Value) on the food label. 5% DV or less is a little and 15 % DV or more is a lot.

Step 3:

Choose wisely. Look closely at the label to see if wheat crackers have a little or a lot of sodium.

wheat crackers
Description
Nutrition Facts
Per 4 crackers (20 g)
Amount % Daily value
Calories 95
Fat 3 g 4%
Saturated 2 g
+ Trans 0 g
10%
Cholesterol 0 mg
Sodium 173 mg 7% (This is moderate!)
Carbohydrate 4 g 6%
Fibre 1 g
Sugars 1 g
Protein 2 g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 6%

Tip: Buy crackers that are lower in sodium whenever possible. Look for the words "low sodium", "reduced sodium" or "unsalted" on the package.

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