Surprisingly High-Sodium Foods You're Eating Without Realizing

33. Chicken or Beef Broth (Even “Low-Sodium”)

Store-bought broths and stocks are pantry staples, but even those labeled “low-sodium” can be deceptively salty. A typical “reduced sodium” chicken or beef broth still contains 400–500 mg of sodium per cup—and regular versions can top 800 mg. Since broths form the base for many soups, stews, risottos, and sauces, sodium can pile up quickly without you realizing it. Even bouillon cubes and concentrated stock pastes are packed with sodium, often exceeding 1,000 mg per serving. If you’re watching your salt intake, look for “no salt added” varieties—these offer a blank slate so you can season to your taste. Better yet, consider making your own broth using vegetable scraps, bones, herbs, and no added salt. Homemade stock not only gives you more control over the sodium content but also adds deeper, fresher flavor to your dishes.

34. Pre-Made Smoothies

Pre-packaged smoothies often wear a health halo thanks to their fruity appearance and vitamin claims, but many contain more sodium than expected. Popular smoothie brands frequently use juice concentrates, protein powders, nut butters, and flavor enhancers—all of which can drive up the sodium content to 200–300 mg or more per bottle. Some varieties marketed as “meal replacements” or “post-workout” drinks include even more sodium to mimic the effect of sports drinks. If you’re sipping smoothies daily as part of your wellness routine, that sodium adds up fast. A smarter option? Make your own at home with whole fruits, unsweetened plant-based milk, and a touch of plain yogurt or chia seeds. That way, you can skip the additives and preservatives—and keep your sodium levels in check without sacrificing flavor or nutrition.