Surprising Foods with Alarming Sodium Levels You're Eating Every Day

13. Boxed Baking Mixes (Muffins, Pancakes, Cakes)

Boxed baking mixes are often overlooked but are significant sources of hidden sodium. The salt, along with chemical leavening agents like baking soda (sodium bicarbonate) and baking powder (which contains sodium acid pyrophosphate), are added to ensure the mix rises properly and tastes good. A serving of pancake or muffin mix can easily contain 400 to 500 mg of sodium, even before adding any salty toppings. To regain control, opt for making baked goods from scratch using low-sodium recipes and substituting some of the salt for flavor enhancers like vanilla or cinnamon.

14. Canned Beans and Legumes

Canned beans (like kidney, black, and cannellini beans) are nutritional heroes for their fiber and protein, but they are typically canned in a brine solution that can deliver 300-500 milligrams of sodium per serving. This is easily overlooked because they are categorized as a healthy whole food. This sodium can be largely mitigated: simply rinsing the beans thoroughly under running water can reduce the sodium content by up to 40%. Always look for "no salt added" versions or, if budget allows, cook dried beans from scratch for a truly sodium-free source of powerful nutrition.