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

Lisette Marie

15. Protein Powders (Especially Isolate Blends)

Focused shot of a spoon scooping cocoa powder from a container, emphasizing texture. Photo Credit: Pexels @Samer Daboul

Protein powders, particularly popular in health and fitness communities, can be hidden sources of significant sodium. Salt is added both for flavor (to mask the often bitter taste of whey or plant proteins) and as a stabilizer. Certain protein isolates and flavorings (like "salted caramel") can push the sodium content of a single scoop to over 300 milligrams. This is problematic because athletes may consume two or more shakes daily. Always check the "Nutrition Facts" label closely; choosing unflavored or low-sodium specialized formulas ensures your recovery drink doesn't secretly burden your blood pressure.

16. Cottage Cheese and Ricotta Cheese

Inviting brunch table with fresh ingredients, coffee, and cozy ambiance. Photo Credit: Pexels @Nataliya Vaitkevich

While you correctly note hard cheeses, softer, fresh cheeses like cottage cheese and ricotta are surprisingly high in sodium, used during processing for coagulation and preservation. Cottage cheese, marketed as a healthy snack, often clocks in at 350-450 mg per half-cup serving. Ricotta is similarly high. This is deceiving because they lack the intense salt flavor of processed cheese. To manage this, actively seek out low-sodium cottage cheese options, which are widely available, or use small portions of fresh cheese as a flavor accent rather than a bulk snack.

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15. Protein Powders (Especially Isolate Blends)

16. Cottage Cheese and Ricotta Cheese

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