Low-Sodium Eating Tips: Reading Labels for Salt
Most dietary sodium comes from packaged and restaurant food, not the salt shaker. Reading labels is the most effective way to reduce sodium intake without guessing. Here is what to look for.
Where Sodium Hides in Packaged Food
The biggest sources of sodium in most diets are not obviously salty foods. Bread and rolls, cold cuts and cured meats, pizza, soups, sandwiches, cheese, and condiments like soy sauce, ketchup, and salad dressings are among the top contributors. A single slice of bread can contain 100–200mg of sodium. A serving of canned soup often contains 800–1,000mg — nearly half the recommended daily limit.
How to Read Sodium on a Label
The sodium content is listed in milligrams (mg) per serving on the nutrition facts panel. The daily value (DV) percentage is based on 2,300mg per day — the upper limit recommended by most health authorities. A product with 20% DV or more per serving is considered high in sodium. A product with 5% DV or less is considered low. Always check the serving size first, since sodium numbers apply to one serving, not the whole package.
What Sodium Label Claims Mean
Label claims about sodium have specific legal definitions in the US: 'Sodium-free' means less than 5mg per serving. 'Very low sodium' means 35mg or less per serving. 'Low sodium' means 140mg or less per serving. 'Reduced sodium' means at least 25% less sodium than the regular version — but the regular version may still be high. 'No added salt' or 'unsalted' means no salt was added during processing, but the product may still contain naturally occurring sodium.
Practical Ways to Reduce Sodium
Compare brands within the same category — sodium content varies widely between similar products. Choose plain or unseasoned versions of canned beans, tomatoes, and vegetables, then season at home. Rinse canned beans and vegetables to reduce sodium by up to 40%. Use herbs, spices, citrus, and vinegar to add flavor without salt. Cook more meals from whole ingredients, where you control the salt.
Frequently Asked Questions
- How much sodium per day is recommended?
- Most health authorities recommend no more than 2,300mg of sodium per day for adults. The American Heart Association recommends an ideal limit of 1,500mg per day for most adults. The average American consumes about 3,400mg per day.
- Is sea salt or Himalayan salt lower in sodium than table salt?
- No. Sea salt, Himalayan salt, and table salt all contain approximately the same amount of sodium by weight — about 40% sodium. The difference is in trace minerals and crystal size, not sodium content. Using a coarser salt may mean you use slightly less by volume, but the sodium per gram is the same.