Surprisingly High-Sodium Foods You're Eating Without Realizing

35. Flavored Nuts and Trail Mixes

Nuts are widely praised for their heart-healthy fats and protein, but when they’re roasted with flavorings like BBQ, salt and vinegar, ranch, or “smokehouse” seasoning, they can become surprisingly high in sodium. A single handful of flavored nuts may contain 200–300 mg of sodium—or more if you keep grabbing more than one serving. The same goes for trail mixes that include salted nuts, pretzels, seasoned corn chips, or chocolate-coated pieces. What seems like a nutritious on-the-go snack can quickly become a sodium overload. To snack smarter, opt for raw or dry-roasted unsalted nuts and build your own trail mix at home. Combine unsalted almonds, walnuts, dried fruit, pumpkin seeds, and even a few dark chocolate chips for a satisfying, lower-sodium snack that fuels your body without burdening your kidneys or heart.

36. Frozen Waffles and Pancakes

That quick, convenient breakfast from the freezer might pack an unexpected sodium punch before you even reach for syrup. Many popular brands of frozen waffles and pancakes contain 300-400 mg of sodium per serving (often just two pieces!) due to leavening agents and salt added for flavor and texture. It’s an easy way to start your day close to 20% of your daily sodium limit without realizing it. Consider making large batches of homemade versions on weekends and freezing them for a lower-sodium weekday breakfast you control.