Surprisingly High-Sodium Foods You're Eating Without Realizing

39. Canned Fish (in Brine)

Canned tuna, sardines, or salmon seem like healthy pantry staples, but check how they're packed. Fish packed in brine (saltwater) absorbs a significant amount of sodium during processing. A small can might contain 300-500 mg of sodium per serving – a hidden salt source in your quick lunch salad or sandwich. While rinsing helps remove some surface salt, much is already absorbed. Always look for options packed in water or oil with "no salt added" or "low sodium" clearly stated on the label.

40. Flavored Yogurt Cups

Yogurt is generally healthy, but veer away from plain varieties, and sodium can make a surprise appearance. While usually not excessively high, some single-serving flavored yogurts, especially those mimicking desserts (like cheesecake or pie flavors) or savory blends, can contain 100-150 mg of sodium per cup. It’s unexpected sodium in a typically sweet or neutral snack. Sticking to plain yogurt and adding your own fresh fruit, honey, or spices keeps the sodium naturally low and avoids unnecessary additives.