Sodium can sneak into your diet in unexpected ways. And if you’re on a low sodium diet, that’s a big concern. But it’s not just salty snacks you need to avoid — even foods that seem healthy can pack in more sodium than you’d think.

To help you stay informed, we asked a dietitian to highlight four everyday foods that are surprisingly high in sodium.

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1. Bread.

Bad news, sandwich lovers. When it comes to everyday foods packed with sodium, bread tops the list.

“On average, there’s 100-200mg of sodium per slice of bread,” says Samantha Oldman, MS, a bariatric surgery dietitian with Hartford HealthCare’s Digestive Health Institute. “That means that just the bread from one sandwich can account for anywhere from 8-18% of your average daily recommended sodium intake.”

Luckily, there are several lower-sodium options out there.

“Some of my favorite options are the Food for Life Ezekiel bread, which has only 75mg of sodium per slice. Pepperidge Farms 100% Whole Wheat bread makes another great choice, with 105mg of sodium per slice. And if you’re really concerned about sodium, lettuce wraps might be your best option,” Oldman notes.

But for sandwich enthusiasts, bread is just the tip of the sodium iceberg. If your sandwich includes deli meat, cheese or condiments, it could easily account for more than half of your recommended sodium intake.

> Related: Nutrition Smack Down: Healthy Bread

2. Canned soup.

Canned soups are one of the worst offenders for added sodium.

“On average, canned soups contain 700-800mg of sodium per serving,” Oldman says. “But keep in mind, there are typically two servings per can. That means if you’re eating one can of soup, you’re likely taking in 1400-1600mg of sodium. That’s as much as 70% of the recommended daily sodium limit.”

Even if you choose a low or reduced sodium soup, you can expect at least 1,000mg per can, Oldman cautions.

“And that’s true across the board. If you look up a major brand like Progresso, all of their soups – from chicken noodle, to tomato, to minestrone – all have the same amount of sodium.”

Luckily, homemade soup still makes a safe option, because you can control the sodium content.

“One thing to watch out for when making your own soup is the broth, if you aren’t making the stock from scratch. Many ‘low sodium’ broths (like the popular College Inn brand) still contain as much as 500mg of sodium per cup in their low sodium option, compared to 800mg in their regular option. That’s why checking the label is so important, not just trusting the packaging.”

Instead, Oldman recommends Pacific Foods, which contains only 20mg of sodium per cup. Swanson, another healthy choice, contains only 35mg of sodium per cup.

3. Pizza.

If you’re going out for pizza, there’s no avoiding some extra sodium intake. But there are still a few ways to prioritize your diet when you grab a slice.

“It’s all in the topping choices,” says Oldman. “Try to avoid meats such as pepperoni, sausage, meatballs or bacon. Instead, try replacing those with vegetables like peppers, onions or mushrooms.”

The good news is that most pizzerias don’t tend to salt their finished pizzas, but the dough itself can be high in sodium.

“On average, one slice of plain cheese pizza has between 600-700mg of sodium. Most people have between two and four slices when they go out, so you could be consuming anywhere from 1200-2800mg of sodium,” Oldman notes.

If you try making your own pizza, store bought doughs tend to have the same amount of sodium as a pizzeria. Oldman suggests making your own dough, or making other substitutions like choosing a tomato sauce with no sodium added or a fresh cheese like mozzarella or ricotta.

“But remember, pizza is a treat – so don’t be too hard on yourself!” Oldman adds.

> Related: Nutrition Smack Down: Pizza Toppings, Sauces and Crusts

4. Salad dressing.

Since salad dressings are meant to provide flavor, they tend to be high in either fat, salt or sugar – or all three.

“The tricky thing about dressing is when you see an option labeled ‘light’ or ‘low-fat,’ they’re often higher in either sodium or sugar to make up for it,” Oldman cautions. “Most regular salad dressings contain 200-400mg of sodium per 2-tablespoon serving, but many of us use more than that.”

Whether you choose an oil-based or creamy dressing, the sodium content tends to be similar, she adds.

“If you’re buying dressing, one of the only reasonable options that I’ve found is Bragg Apple Cider Vinaigrette and Marinade, which contains only 25mg of sodium per 2-tablespoon serving,” Oldman says. “Like always, the best option tends to be a homemade dressing.”

For an oil-based dressing, Oldman suggests a simple formula of ½ cup of acid (any type of vinegar or citrus juice), 1/3 cup of oil (avocado oil, olive oil, etc.), and any salt-free seasoning to taste.

“Mrs. Dash is one of my favorites – it has so many varieties which you can use to make different flavors of dressings, like garlic and herb, jalapeno, Cajun, Caribbean citrus, fiesta lime or lemon pepper, to name only a few,” says Oldman.

If you prefer a creamy dressing, she suggests combining ¾ cup of fat-free, plain Greek yogurt, ½ cup fat-free buttermilk (or more if you want it thinner), and those same salt-free seasonings. You can also add garlic powder or cloves, ground pepper, or blended herbs.

“You can add ¼ teaspoon of salt for the whole recipe, which will give you a much lower-sodium option than anything store bought,” says Oldman.

> Related: These Are the 3 Healthiest Salad Dressings

Here’s the easiest way to watch your sodium.

Looking for a simple trick to break that all down? Oldman has your back.

“It’s difficult to remember the numbers to look for on every food label, so I teach my patients one easy rule – the 5/20 rule,” Oldman says. “When looking at the percent daily value column on the nutrition label, something that’s 5% or less is considered low, while 20% or more is considered high.”

If something is near or above 20% of your daily value of sodium, it’s best to avoid it. Instead, try to focus on items that are 5% or less, or no more than 10% for a moderate amount of sodium.