The saltshaker isn’t necessarily the problem, but some of these foods might be.

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• Bagels, canned beans, cottage cheese, salad dressing and jarred sauce can be hidden sources of sodium.


• Compare labels and choose reduced-sodium or no-salt-added options to cut back on sodium intake.


• Eating potassium-rich foods and whole grains and exercising regularly can help maintain healthy blood pressure.

That breakfast sandwich you grabbed on the way to work? It can contain close to 1,000 milligrams of sodium—nearly half of what the U.S. Dietary Guidelines recommend in a day—and it’s far from the only culprit hiding in plain sight. “Sodium is so much more than what’s in your saltshaker at home,” says Val Warner, M.S., RD, CSSD. “It’s hiding in almost everything, and most people are consuming way more than they realize.”

The average American eats about 3,400 mg of sodium per day, well above the 2,300-mg upper limit set by the Dietary Guidelines and more than double the 1,500 mg the American Heart Association considers ideal for most adults. All of that extra sodium increases blood volume and the pressure on your arteries, which over time can damage blood vessels and raise your risk of high blood pressure, heart attack and stroke.

We spoke with registered dietitians to learn which surprising foods may be driving up your sodium intake, plus expert-backed strategies for keeping your blood pressure in a healthy range.

1. Bagels

That morning bagel might be one of the stealthiest sources of sodium in your kitchen because it doesn’t taste particularly salty. But a single plain bagel often packs more sodium than three slices of regular bread combined. “Sliced bread can contain 100 to 300 milligrams of sodium per slice,” says Avery Zenker, M.A.N., RDa registered dietitian. A typical plain bagel contains around 430 mg of sodium, and oversize bakery- or coffee-shop-style bagels can clear 600 to 700 mg—before you’ve added anything to it.

To keep sodium in check, get in the habit of comparing labels. “Sodium is usually listed as the third bold nutrient on the Nutrition Facts panel,” says Rebecca Love, M.S., RDN. Totals can vary widely from brand to brand—even within the same category. Watch the serving size, too. Some packages list half a bagel as a serving, which means a full bagel doubles the number on the label.

If you don’t want to give up your morning bagel, reach for mini or thin-sliced versions. Their smaller portion size means less sodium per bagel. Opting for lower-sodium toppings like sliced avocado, fresh tomato or unsalted nut butter can also lower sodium.

2. Canned Beans

Canned beans are affordable, shelf-stable and packed with fiber and plant-based protein—but they can also be a sneaky source of sodium. “One half-cup (about 130 grams) of regular canned beans can have 300 to 450 milligrams of sodium,” says Warner. That’s up to 20% of the recommended daily limit from a single side dish or salad topping.

The sodium is there as a preservative, but the good news is that two simple moves can dramatically reduce how much actually ends up on your plate. The first is to look for “no salt added” or “low sodium” cans, which can have close to zero sodium per serving, Warner says. When you can only find the regular version, drain and rinse the beans under cold water for a full minute before using.

On the label, look for a Daily Value for sodium of 5% or less per serving—anything above 20% is considered high. For the most control, opt for dried beans over canned. A pound of dry beans is naturally sodium-free, costs less per serving than canned and freezes well in batch-cooked portions. A slow cooker or pressure cooker keeps the active cook time to a minimum.

3. Cottage Cheese

Cottage cheese is praised for its high protein content and versatility, but what you don’t often hear about is the amount of sodium it may contain. A single cup of low-fat cottage cheese can pack more than 900 mg of sodium—more salt than you’d get from a slice of cheese pizza.

Sodium varies significantly by brand and by fat content. Lower-fat versions sometimes have higher sodium than full-fat versions since salt is added to make up for the flavor lost with the fat. Brand-to-brand differences can also amount to hundreds of milligrams per serving, so a quick label comparison goes a long way.

To reduce your intake, look for low-sodium versions. A half-cup serving topped with sliced peaches, fresh berries, or cucumber and cracked pepper keeps the protein boost without piling on more salt.

4. Salad Dressings

A bowl of mixed greens and fresh vegetables might contain 50 mg of sodium. Pour on 2 tablespoons of ranch or Italian dressing, and you can add another 200 to 400 mg in a few seconds. “This is where people get tripped up the most—small amounts add up shockingly fast,” says Warner.

Creamy dressings like ranch, Caesar and blue cheese tend to land at the higher end of the range. Similar to cottage cheese, “light” or “low-fat” versions often have more sodium than their full-fat counterparts since salt fills in for missing fat flavor. The serving size on the label is usually 2 tablespoons, which most people exceed without thinking.

For lower-sodium dressings, try olive oil and vinegar with a squeeze of lemon, a spoonful of mustard and minced fresh herbs. This combination provides tons of flavor with minimal sodium. If you prefer bottled, look for reduced-sodium versions or dip your fork into the dressing before each bite so you taste it without drowning the whole salad.

5. Jarred Pasta Sauce

A jar of marinara is an easy shortcut on pasta night, but it’s also one of the higher-sodium items in most pantries. “Pasta sauces can run 400 to 600 milligrams per half-cup,” says Warner. And on a typical pasta night, most people don’t stop at half a cup.

Brand variation in this aisle is significant. A “rustic” or “homemade-style” sauce from one shelf might come in at 250 mg per serving, while the jar next to it is closer to 700 mg. Health-positioned sauces (organic, no sugar added) aren’t automatically lower in sodium either—some lean on salt to make up for less sugar.

“Look for reduced-sodium or no-salt-added versions,” says Warner, and watch your portion sizes. For a homemade swap, blend a can of no-salt-added crushed tomatoes with garlic, olive oil, fresh basil and a pinch of red pepper flakes.

Other Tips for Healthy Blood Pressure

• Eat more potassium-rich foods. Potassium and sodium work together to manage fluid balance in the body. “Increasing potassium intake alone can help lower blood pressure even if sodium intake stays the same,” says Zenker. Reach for beans, lentils, potatoes, dark leafy greens, avocados, dates and bananas.


• Make time for movement. “Regular exercise helps lower blood pressure directly and indirectly,” says Love. It reduces stress, supports a healthy weight and improves sleep, all of which support healthy blood pressure. Aim for 150 minutes of moderate activity per week.


• Add more whole grains to your plate. Eating more whole grains is associated with a lower risk of hypertension. Try adding more oats, barley, quinoa and brown rice to your routine.

Our Expert Take

Most of the sodium in your daily diet isn’t coming from the saltshaker—it’s coming from foods you might not suspect, like bagels, canned beans, cottage cheese, salad dressing and jarred pasta sauce. A few repeatable habits can help you lower your sodium intake and support healthy blood pressure. Compare labels at the grocery store, reach for no-salt-added or reduced-sodium versions when available, and watch portion sizes. Beyond cutting back on sodium, eating more potassium-rich foods, choosing whole grains and exercising consistently can also help keep blood pressure in check.