4 Foods That Are Saltier Than You Realize

Sauces

It's no surprise that marinades and salad dressings contain salt, since they taste salty. But it may shock you just how much they have. A two-tablespoon serving of salad dressing or barbecue sauce may pack 300 mg of sodium (10 to 15% of your day's quota)—and you often use two servings or more on your food.
Same with marinades, which can pack nearly a fifth of your limit in just one tablespoon, which isn't even enough to cover one chicken breast. Control sodium by making these marinade recipes and salad dressing recipes at home.

Cottage cheese

Cottage cheese is a good source of calcium and protein. Low-fat cottage cheese packs a whopping 28
grams of protein for only 160 calories. The catch: a one-cup serving can contain almost 1,000 mg of sodium—about 40% of what you're supposed to have in an entire day. Look for no-salt-added cottage cheese. Greek yogurt, which contains just 60 mg of sodium per serving, is a worthy high-protein substitute.

 

Cereal

 Cereal can be healthy way to start your day—or a salty one. Many cereals have 180 to 300 mg of sodium
per serving—up to 12% of what you should consume in a whole day—and that's if you only pour one serving in your bowl. Better bet: stick with plain oatmeal topped with fruit, or one of these 20 super-healthy breakfast foods.

 

Baked goods

You know that packaged cakes and doughnuts are packed with sugar and carbs, but they're also salty. One
Entenmann's crumb doughnut, for example, supplies you with over 200 mg of sodium (about 10% of your day's limit). Packaged baked goods rely on sodium as a preservative in addition to any salt used during baking. These treats already have a lot of negative things going for them (lots of calories, fat, and sometimes trans fat), so try one of these healthier cookie recipes at home.

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