Surprisingly High-Sodium Foods You're Eating Without Realizing

29. Smoked Salmon and Cured Fish

Smoked salmon might seem like a gourmet indulgence packed with omega-3s, but it's also a sodium bomb in disguise. Just a 2-ounce serving of smoked salmon can pack 600 to 700 mg of sodium—or more, depending on the brand and preparation. That’s nearly 30% of your daily recommended intake in just a few bites. The curing process involves soaking or rubbing the fish in a salty brine to preserve it and give it that signature flavor and texture. Other cured seafood, like lox, kippers, or gravlax, are similarly high in sodium. If you enjoy smoked salmon regularly on bagels or salads, it’s worth seeking out low-sodium alternatives or balancing your portion size with lower-sodium foods. Better yet, opt for fresh-cooked salmon seasoned with herbs and lemon for a heart-healthy and lower-salt alternative.

30. Packaged Rice and Pasta Mixes

Convenient boxed rice pilafs, risottos, or pasta side dishes are pantry staples for many households, but they can come with a sodium price tag. Many of these mixes rely heavily on salt-packed seasoning packets to add flavor, resulting in sodium counts of 500 to 800 mg—or more—per serving. What’s even more misleading is that a box often contains multiple servings, and it's easy to eat the whole thing in one sitting, doubling or tripling your sodium intake. Sodium-based additives like monosodium glutamate (MSG) or disodium inosinate are also commonly used for flavor enhancement. To avoid these hidden sodium traps, cook plain rice or pasta and use fresh herbs, garlic, or a splash of citrus for flavor. You'll not only cut the salt but also skip unnecessary preservatives while still enjoying a flavorful side dish.