Sodium is a mineral that is essential for our bodies, but consuming too much of it can lead to health problems. The recommended daily amount of sodium for adults is around 2,300 milligrams, but most of us consume much more than that.

In fact, the average American consumes around 3,400 milligrams of sodium per day, which is way more than the recommended amount.

One of the main sources of sodium in our diets is processed and packaged foods, as well as fast food and restaurant meals.

In this article, we’ll take a look at the sodium content of some popular dishes and meals to help you make more informed choices when eating out or picking up groceries.

1. Subway’s 6-inch Sweet Onion Chicken Teriyaki Sandwich

This popular sandwich from Subway may seem like a healthy option, but it actually contains a whopping 900 milligrams of sodium in just the 6-inch size. If you add cheese, that number jumps up to 1280 milligrams.

Opt for a different sandwich or remove some of the high-sodium toppings to cut down on the sodium content.

2. Olive Garden’s Tour of Italy

This dish is a trio of classic Italian dishes: lasagna, chicken parmigiana, and fettuccine alfredo. It also contains a lot of sodium – around 3,830 milligrams, which is more than the recommended daily amount for many people.

If you’re dining at Olive Garden, opt for a lighter pasta dish or a salad instead.

3. Panera’s Turkey Chili

This hearty chili may seem like a healthy option, but it contains 1,330 milligrams of sodium per bowl.

If you’re looking for a lower-sodium option at Panera, try their Vegetarian Black Bean Soup instead, which contains just 290 milligrams of sodium per bowl.

4. McDonald’s Big Mac

The Big Mac from McDonald’s is an iconic burger, but it also contains a lot of sodium – around 960 milligrams.

If you’re looking for a lower-sodium option at McDonald’s, try the classic hamburger, which contains around 480 milligrams of sodium.

5. Pizza Hut’s Meat Lovers Personal Pan Pizza

This pizza may be small, but it packs a big punch when it comes to sodium – around 1,080 milligrams per serving.

If you’re looking to cut down on the sodium in your pizza, opt for a veggie-heavy option or make your own pizza at home with lower-sodium toppings.

6. Chick-fil-A’s Spicy Chicken Deluxe Sandwich

This sandwich from Chick-fil-A contains 1,420 milligrams of sodium – more than half of the recommended daily amount for most adults.

If you’re looking for a lower-sodium option at Chick-fil-A, try their Grilled Chicken Sandwich, which contains 990 milligrams of sodium.

7. Campbell’s Chicken Noodle Soup

This classic soup may seem like a healthy choice, but it contains a lot of sodium – around 890 milligrams per serving.

If you’re looking for a lower-sodium option, try making your own chicken noodle soup at home with fresh, low-sodium ingredients.

8. Taco Bell’s Crunchy Beef Taco

This classic taco from Taco Bell contains around 340 milligrams of sodium per serving, which may not seem like a lot, but most people don’t stop at just one taco.

If you’re looking to cut down on the sodium in your fast food meal, try opting for a vegetarian option or a salad instead.

9. Applebee’s Classic Combo

This combo meal from Applebee’s includes a 6-ounce sirloin, garlic mashed potatoes, and crispy shrimp. It also contains a lot of sodium – around 4,500 milligrams per serving.

If you’re dining at Applebee’s, try opting for a lighter option like their Grilled Chicken Caesar Salad, which contains just 1,670 milligrams of sodium.

10. Progresso’s Creamy Roasted Vegetable Soup

This hearty soup from Progresso contains around 690 milligrams of sodium per serving, which may not seem like a lot, but it can add up quickly if you’re eating multiple servings.

If you’re looking for a lower-sodium soup option, try making your own vegetable soup at home with fresh ingredients and seasonings.