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Quiz: Can You Spot the Salt in Your Food?

Too much salt can affect your heart, brain, and kidneys, but many everyday foods pack a hidden sodium punch.

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[slide title=”Which has more sodium? ” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-01-pretzel-soy-sauce-sl.jpg ” credit=”left: gkdavie/Flickr Commons, right: © iStockphoto/Thinkstock” desc=”Auntie Anne’s Sesame Pretzel or 3 tablespoons of reduced sodium soy sauce?<br>” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: Reduced sodium soy sauce” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-02-soy-sauce-sl.jpg ” credit=”© iStockphoto/Thinkstock” desc=”Reduced-sodium soy sauce has 1,770 mg of sodium in three tablespoons, which is what you might use. The salty pretzel doesn’t fall too far behind though. This food-court fave contains 1,570 mg of sodium—that’s more than half of your daily recommended value.” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Which has more sodium?” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-03-frozen-meal-ice-cream-sl.jpg ” credit=”left: © George Doyle/Stockbyte/Thinkstock, right: © iStockphoto/Thinkstock” desc=”A frozen TV dinner or a scoop of salted caramel ice cream?
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[slide title=”Answer: a frozen TV dinner” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-04-frozen-meal-sl.jpg” credit=”© George Doyle/Stockbyte/Thinkstock” desc=”TV dinners are notorious offenders when it comes to sodium content—even the “diet” kind. For instance, a “lean” beef TV dinner with rice and veggies contains 535 mg of sodium. A cup of salted caramel ice cream (though high in fat and sugar) has 270 mg of sodium.
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[slide title=”Which has more sodium?” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-05-turkey-burger-nuggets-sl.jpg ” credit=”left: © iStockphoto/Thinkstock, right (both): Like_the_Grand_Canyon/Flickr Commons” desc=”3 slices of fat-free lunch meat or Burger King’s Whopper Jr. and Crown-Shaped Chicken Tenders?” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: It’s a tie” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-06-turkey-burger-nuggets-sl.jpg” credit=”left: © iStockphoto/Thinkstock, right (both): Like_the_Grand_Canyon/Flickr Commons” desc=”Lunch meat and high sodium go together: One serving of fat-free honey-roasted turkey breast has an astounding 770 mg of sodium, as much as a full meal at Burger King.<br>” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Which has more sodium?” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-07-brownie-sundae-sirloin-sl.jpg ” credit=”left: goodiesfirst/Flickr Commons, right: Clotee Allochuku/Flickr Commons” desc=”Chili’s Brownie Sundae or Chili’s Classic Sirloin?” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: Chili’s Brownie Sundae” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-08-brownie-sundae-sl.jpg ” credit=”goodiesfirst/Flickr Commons” desc=”Food doesn’t have to be salty to be sodium sinkhole. Here, the Brownie Sundae packs a hefty 930 mg of sodium (along with the added bonuses of 1,290 calories, 61 g of fat, and 195 g of carbs). The Classic Sirloin, without sides, has about 100 mg less.<br>” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Which has more sodium? ” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-09-steak-crackers-sl.jpg ” credit=”left: Steven Depolo/Flickr Commons, right: © iStockphoto/Thinkstock” desc=”P.F. Chang’s Wok Charred Beef or a box and a half of saltine crackers?<br>” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: It’s a tie!” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-10-steak-crackers-sl.jpg ” credit=”left: Steven Depolo/Flickr Commons, right: © iStockphoto/Thinkstock” desc=”This P.F. Chang’s meal knocks nearly all contenders way out of the ballpark with its outrageous 10,045 mg of sodium. That’s the equivalent of 244 saltines, 40 bags of Funyuns or 175 cups of Newman’s Butter Popcorn, according to <i>Eat This, Not That!</i> by David Zinczenko and Matt Goulding.<br>” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Which has more sodium? ” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-11-donut-ketchup-sl.jpg ” credit=”left: Amy Loves Yah/Flickr Commons, right: © iStockphoto/Thinkstock” desc=”Dunkin Donuts’ Double Cocoa Kreme Donut or 2 tablespoons of ketchup?” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: ketchup” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-12-ketchup-sl.jpg” credit=”© iStockphoto/Thinkstock” desc=”Just two tablespoons of ketchup has 380 mg of sodium. The decadent doughnut, though an offender in nearly any other sense, has about 100 mg of sodium less than this condiment.
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[slide title=”Which has more sodium?” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-13-raisin-bran-fruit-loops-sl.jpg” credit=”left: mary_thompson/Flickr Commons, right: Hannah G/Flickr Commons” desc=”Raisin Bran or Froot Loops?” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: Raisin Bran” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-14-raisin-bran-sl.jpg” credit=”mary_thompson/Flickr Commons” desc=”Though high in fiber and healthy whole grains, Raisin Bran loses points in the sodium department. It has 350 mg of sodium in a cup, compared to 135 mg of sodium in a cup of Froot Loops.
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[slide title=”Which has more sodium? ” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-15-nuts-cheese-sl.jpg ” credit=”left: © Comstock/Thinkstock, right: ChrisGampat/Flickr Commons” desc=”A serving of mixed nuts or a serving of string cheese?<br>” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: string cheese” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-16-cheese-sl.jpg” credit=”© Hemera/Thinkstock” desc=”Dairy products can be jam-packed with sodium. A serving of mixed nuts has 90 mg of sodium, but a serving of string cheese has 170 mg of sodium. <br>” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Which has more sodium?” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-17-potato-chips-crackers-sl.jpg ” credit=”left: © iStockphoto/Thinkstock, right: © iStockphoto/Thinkstock” desc=”15 potato chips or 15 reduced-fat wheat crackers?” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: reduced-fat wheat crackers” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-18-crackers-sl.jpg” credit=”© iStockphoto/Thinkstock” desc=”A “Reduced Fat” label often means the manufacturer added something else to make up for the flavor, like salt: the crackers contain about 100 more mg of sodium (270 mg) than a similar serving of chips.<br>” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Which has more sodium? ” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-19-french-fries-ice-cream-sandwich-sl.jpg ” credit=”left: Like_the_Grand_Canyon/Flickr Commons, right: Courtesy of OnSecondScoop.com” desc=”McDonald’s Medium French Fries or Coldstone’s Cookie Crumb Yum Ice Cream Sandwich?” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: Coldstone’s Cookie Crumb Yum Ice Cream Sandwich” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-20-ice-cream-sandwich-sl.jpg” credit=”Courtesy of OnSecondScoop.com” desc=”&nbsp;A medium order of French fries has 270 mg of sodium. The ice cream sandwich, on the other hand, has almost twice that amount, with 490 mg of sodium.
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[slide title=”Which has more sodium? ” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-21-chocolate-milk-apple-juice-sl.jpg ” credit=”left: © iStockphoto/Thinkstock, right: © iStockphoto/Thinkstock” desc=”A cup of reduced-fat chocolate milk or a cup of apple juice?<br>” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: reduced-fat chocolate milk” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-22-chocolate-milk-sl.jpg” credit=”© iStockphoto/Thinkstock” desc=”A cup of reduced fat chocolate milk contains 130 mg of sodium. The same serving of apple juice has nearly 100 fewer mg of sodium plus the added health benefits of potassium and antioxidants.
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[slide title=”Which has more sodium? ” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-23-cinnamon-roll-orange-chicken-sl.jpg ” credit=”left: Satoru Fujiwara/Flickr Commons, right: Michael Ocampo/Flickr Commons” desc=”Cinnabon Classic cinnamon roll or Panda Express’s Orange Chicken?” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: Cinnabon Classic cinnamon roll” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-24-cinnamon-roll-sl.jpg” credit=”Satoru Fujiwara/Flickr Commons” desc=”One sweet roll will give you a shocking 830 mg of sodium, while Orange Chicken has 640 mg. But don’t call Orange Chicken health food just yet. The entrée has more calories than Pineapple Chicken and Broccoli Beef—combined.” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Which has more sodium? ” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-25-butter-vegetable-oil-sl.jpg ” credit=”left: © Comstock/Thinkstock, right: © iStockphoto/Thinkstock” desc=”A tablespoon of butter or a tablespoon of vegetable oil?<br>” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: butter ” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-26-butter-sl.jpg” credit=”© Comstock/Thinkstock” desc=”&nbsp;A tablespoon of butter has 90 mg of sodium, but vegetable oil has zero mg of sodium.
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[slide title=”Which has more sodium? ” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-27-peanut-butter-cup-gummy-bears-sl.jpg ” credit=”left: © iStockphoto/Thinkstock, right: Toms Bauģis/Flickr Commons” desc=”2 peanut butter cups or 200 gummy bears?” seotitle=”” seokeyword=”” seodesc=”” ]
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[slide title=”Answer: peanut butter cups” url=”https://www.rd.com/wp-content/uploads/2012/07/sodium-quiz-28-peanut-butter-cup-sl.jpg” credit=”© iStockphoto/Thinkstock” desc=”Don’t let quantity deceive you. Two-hundred gummy bears have only 96 mg of sodium. As an added bonus, they’re fat-free. One pack of peanut butter cups contains 130 mg of sodium (and 13 g of fat!).
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Originally Published in Reader's Digest