# Hidden Salt Bombs

Source: https://kidneystonediet.com/hidden-salt-bombs/
Published: 2026-01-09
Updated: 2026-01-10
Author: Jill Harris, LPN, CHC

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One of the most common exclamations I hear during patient consults is, *“I never use the salt shaker!”*

I wish it were as easy as putting down the salt shaker. The other common issue I hear is that patients really struggle to keep their sodium intake down each day. It is very hard, especially when you [eat out a lot](https://kidneystonediet.com/ultimate-guide-to-restaurant-eating/). I am not saying you can never have a high-salt day, because we do not form kidney stones overnight, but what we do each day, month over month, year after year, matters. Also, because many of you do not know this, 1 teaspoon of salt that you add to your recipes has 2,300 mg/sodium. Hard to believe, isn’t it?

## **Important note before we start**…

The sodium numbers below are estimates. Brands vary. Recipes change. That’s exactly why reading nutrition labels matters and my mantra of “Turn it around, Buster Brown” is required when lower daily sodium levels are needed.

If a food has a label, read it. If it doesn’t have a label, assume it’s higher than you think and try to find lower sodium options.

What “low-sodium” actually means: **140mg sodium or less per serving**

What is the Kidney Stone Diet® guideline for sodium? **1,500 mg/day (not under)**

## **Hidden salt bombs most people don’t expect:**

**Olives**\
Serving size: 5 large olives\
Estimated sodium: 250–450 mg

**Pickles**\
Serving size: 1 medium pickle\
Estimated sodium: 800–1,200 mg

**Miso paste\**Serving size: 1 tablespoon\
Estimated sodium: 600–900 mg

**Soy sauce\**Serving size: 1 tablespoon\
Estimated sodium: 900–1,000 mg\
Reduced sodium still runs about 500–600 mg

**Teriyaki sauce**\
Serving size: 2 tablespoons\
Estimated sodium: 600–800 mg

**Salad dressing (bottled)\**Serving size: 2 tablespoons\
Estimated sodium: 250–400 mg

**Cottage cheese\**Serving size: ½ cup\
Estimated sodium: 350–450 mg

**Cheese (sliced or shredded)\**Serving size: 1 ounce\
Estimated sodium: 150–250 mg

**Deli turkey or chicken\**Serving size: 2 ounces\
Estimated sodium: 500–700 mg

**Rotisserie chicken\**Serving size: 3 ounces\
Estimated sodium: 400–600 mg

**Canned soup\**Serving size: 1 cup\
Estimated sodium: 700–1,000+ mg

**Canned beans (not rinsed)\**Serving size: ½ cup\
Estimated sodium: 400–500 mg

**Veggie burgers\**Serving size: 1 patty\
Estimated sodium: 400–600 mg

**Protein bars:**(I have a [recipe book](https://kidneystonediet.com/protein-bars/) to help)\
Serving size: 1 bar\
Estimated sodium: 200–400 mg

**Crackers**\
Serving size: 5–8 crackers\
Estimated sodium: 150–300 mg

**Bread and wraps\**Serving size: 1 slice or 1 wrap\
Estimated sodium: 150–300 mg

**Bone broth\**Serving size: 1 cup\
Estimated sodium: 600–900 mg

**Seasoning blends\**Serving size: 1 teaspoon\
Estimated sodium: 300–500 mg

**Restaurant rice\**Serving size: 1 cup\
Estimated sodium: 300–600 mg

**Many “healthy” frozen dinners\**Serving size: 1 entrée\
Estimated sodium: 400–800 mg

Why does this matter for kidney stones? Sodium increases [urine calcium](https://kidneystonediet.com/sodium-goals/) and lowers urine volume.

Higher urine calcium levels raise stone risk—even when hydration is good. Too much calcium in the urine can also lower bone density.

This is why so many patients are shocked by their urine results while “eating healthy.”

## What I want you to do this week:

- Start reading[nutrition labels](https://kidneystonediet.com/how-to-read-a-nutrition-label/) on foods you eat often.
- Respect serving sizes.
- Notice how many salty foods stack in a single day.

That awareness alone changes outcomes. Remember, your goal is 1,500mg of sodium per day to lower stone risk (the American Heart Association has lowered its [guidlines](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day) to this number as well), not less.

How do you find out your risk factors for kidney stones? Ask your doctor to order a 24-hour [urine collection](https://kidneystonediet.com/urine-collection-tests/). It is the number one thing to do, so you know why you are forming kidney stones.

A [urine collection](https://kidneystonediet.com/podcast-009/) gives you numbers—but someone has to translate them. I help patients understand their results so their next doctor visit is clearer and more focused. It is [my specialty](https://kidneystonediet.com/work-with-jill/).

Here are some FREE resources on sodium from my website:

*[100 tips and tricks for lowering sodium](https://kidneystonediet.com/100-tips-for-lowering-sodium/)⁠*

[https://kidneystonediet.com/salt-free-seasoning-recipes/⁠](https://kidneystonediet.com/salt-free-seasoning-recipes/⁠)

[https://kidneystonediet.com/no-salt-snack-seasoning-recipes/⁠](https://kidneystonediet.com/no-salt-snack-seasoning-recipes/⁠)

Until next week!

Your friend,\
Nurse Jill