Surprisingly High-Sodium Foods You're Eating Without Realizing

31. Baking Powder and Baking Soda (in Baked Goods)

When it comes to baked goods, we often focus on sugar and fat—but sodium quietly sneaks in through leavening agents like baking powder and baking soda. These essential ingredients help baked items rise, but they’re also hidden sources of sodium that can add up quickly. Store-bought muffins, biscuits, pancakes, and cakes may not taste salty, yet they can contain hundreds of milligrams of sodium per serving. Even homemade treats can pack a sodium punch if standard leaveners are used. A single teaspoon of baking soda contains over 1,200 mg of sodium! To cut back, look for low-sodium or sodium-free baking powder (often made with cream of tartar), and measure carefully when baking. You can also experiment with recipes that use natural leavening from ingredients like yogurt or buttermilk combined with acid-based baking powders. A little ingredient awareness can go a long way in making your baked favorites more heart-friendly.

32. Cornbread and Savory Muffins

Cornbread might be a nostalgic comfort food or a go-to side for chili and BBQ, but it’s often a hidden sodium bomb. Many boxed cornbread mixes contain both added salt and sodium-laden leavening agents, pushing the sodium content to 300–500 mg per serving—or more if you top it with salted butter. Savory muffins like those made with cheese, bacon bits, or herbs often contain even more sodium thanks to their flavorful mix-ins. And let’s face it—most people eat more than one piece. To enjoy cornbread or savory muffins with less salt, try baking from scratch using low-sodium baking powder, unsalted butter, and limiting salty add-ins. Adding flavor through ingredients like chives, garlic, or a dash of chili powder instead of salt-heavy toppings can keep the taste without the sodium overload.