Surprisingly High-Sodium Foods You're Eating Without Realizing

19. Canned Beans and Legumes: The Salty Protein Source

Beans and legumes are nutritional powerhouses packed with fiber, protein, and essential nutrients, but canned versions often contain high amounts of sodium to preserve freshness. A single cup of canned beans can have over 400 mg of sodium, which can add up quickly in soups, salads, or dips. Draining and rinsing canned beans can remove up to 40% of the sodium, but for an even healthier option, choose dried beans and cook them yourself.

20. Sushi Rolls: The Sodium Surprise from the Sea

Sushi is often seen as a fresh and light meal, but many sushi rolls hide a surprising amount of sodium—not just from soy sauce. Ingredients like imitation crab, spicy mayo, teriyaki sauce, and pickled vegetables contribute to high sodium levels. A single sushi roll can contain 600–1,200 mg of sodium, depending on the ingredients. If you love sushi, opt for simpler rolls like sashimi or avocado rolls and go easy on the soy sauce by using low-sodium options.