Most people trying to eat less salt start by putting the salt shaker away. It is a reasonable instinct — and it barely moves the needle. Research on US diets has found that the large majority of sodium people eat comes from packaged, processed and restaurant foods, with only a small share added at the table or during home cooking.
Understanding where sodium actually comes from makes cutting back much more effective.
Key Takeaways
- US dietary guidelines recommend adults limit sodium to less than 2,300 mg a day — about one teaspoon of salt.
- Average US intake is well above that, at roughly 3,400 mg a day.
- More than 70% of sodium in the US diet comes from packaged and restaurant foods.
- The biggest gains come from choosing lower-sodium versions of everyday foods and eating out less, not from the salt shaker.
This article is general information. If you have high blood pressure, heart failure or kidney disease, follow the sodium target your clinician recommends.
Why sodium matters
Sodium is essential for nerve and muscle function and fluid balance. But diets high in sodium are associated with higher blood pressure, which increases the risk of heart disease and stroke. Lowering sodium intake can lower blood pressure, especially in people with hypertension, older adults and some others who are more salt-sensitive.
The US Dietary Guidelines recommend that adults limit sodium to less than 2,300 milligrams per day. The American Heart Association suggests an ideal limit of 1,500 mg for most adults, particularly those with high blood pressure, while noting that any reduction helps.
Where sodium hides
Studies of the US diet have identified some of the biggest contributors to sodium intake:
- Breads and rolls
- Pizza
- Sandwiches and burgers
- Cold cuts and cured meats
- Soups
- Burritos and tacos
- Savoury snacks
- Chicken, including processed and restaurant dishes
- Cheese
- Pasta dishes and mixed dishes
Some of these, such as bread, are not especially salty per slice but are eaten often, so they add up. Others, such as soup and cured meats, are high in sodium per serving.
Restaurant food is a major source. A single restaurant meal can contain more than a full day’s recommended sodium.
Reading labels for sodium
On the Nutrition Facts label, sodium is listed in milligrams and as %DV, based on 2,300 mg:
- 5% DV (115 mg) or less per serving is low.
- 20% DV (460 mg) or more per serving is high.
Compare brands. Sodium content varies widely between versions of the same food — two brands of tomato sauce or bread can differ substantially.
Label terms have defined meanings:
- Sodium-free: less than 5 mg per serving
- Very low sodium: 35 mg or less per serving
- Low sodium: 140 mg or less per serving
- Reduced sodium: at least 25% less than the regular product
- Light in sodium: 50% less than the regular product
- No salt added or unsalted: no salt added during processing, but the food may still contain naturally occurring sodium
Practical ways to cut back
At the store
- Choose fresh or frozen vegetables without sauces.
- Compare labels for bread, cereals, canned goods and sauces.
- Choose low-sodium or no-salt-added canned beans and vegetables, or rinse regular ones, which removes some sodium.
- Limit cured and processed meats.
At home
- Cook more meals from basic ingredients.
- Use herbs, spices, garlic, citrus and vinegar for flavour.
- Taste before adding salt.
- Gradually reduce salt in recipes; taste preferences adjust over a few weeks.
Eating out
- Ask for sauces and dressings on the side.
- Choose grilled or roasted dishes over those with heavy sauces.
- Check nutrition information online for chain restaurants.
- Share large dishes or take half home.
Potassium helps balance sodium
Potassium helps counter some effects of sodium on blood pressure. Fruits, vegetables, beans and dairy products are good sources. People with kidney disease or taking certain medications may need to limit potassium, so ask your clinician before increasing it significantly or using potassium-based salt substitutes.
Frequently Asked Questions
Is sea salt healthier than table salt? Sea salt and table salt contain similar amounts of sodium by weight. Coarser crystals may contain slightly less sodium per teaspoon simply because they take up more space.
Do athletes need more sodium? People who sweat heavily for long periods may need more sodium and fluids. Most people do not.
How long does it take to get used to less salt? Many people find their taste adjusts within a few weeks of gradually reducing salt.
Is it possible to eat too little sodium? Very low sodium intake is uncommon in typical diets. People with certain medical conditions should follow their clinician’s advice.
The bottom line
The salt shaker is not the main problem. Cutting sodium is mostly about choosing lower-sodium versions of everyday packaged foods and eating fewer restaurant meals. Small changes across frequently eaten foods add up.