Surprisingly High-Sodium Foods You're Eating Without Realizing

25. Cottage-Style Cheese Crackers: The Crunchy Sodium Surprise

Cheese-flavored crackers, like cheddar or ranch-flavored snack crackers, may seem harmless, but they often contain 200–300 mg of sodium per serving—and let’s be honest, it’s easy to eat more than one serving at a time. The combination of cheese powder and added preservatives makes these snacks one of the biggest hidden sodium sources in your pantry. Instead, try unsalted whole-grain crackers or make your own snacks using nuts, seeds, or homemade pita chips.

26. Oat Milk and Other Plant-Based Milks

Plant-based milks like oat, almond, and soy have become go-to dairy alternatives thanks to their creamy texture and perceived health benefits. But despite being labeled as "heart-healthy" or “vegan-friendly,” many are surprisingly high in hidden sodium. Some brands sneak in over 150 mg of sodium per cup—even in unsweetened or “original” versions. This sodium is often added to enhance flavor and improve shelf stability, especially in flavored varieties like vanilla, chocolate, or barista-style blends. If you drink plant-based milk daily in coffee, smoothies, or cereal, the sodium can quickly add up. To stay on the safe side, always check the nutrition label and opt for “unsweetened” and “no added salt” or “low sodium” options. Better yet, try making your own plant-based milk at home with soaked nuts or oats and water—no hidden salt, and full control over ingredients.