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Bulletin #4059, Sodium Content of Your Food (PDF)

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Table of Contents

• Is Lowering Salt Intake Safe?
• Salt Is Sodium
• How Is Sodium Listed on the Label?
• Flavorful Alternatives to Salt
• Ways to Decrease Your Salt Intake
• Sodium Facts
• Steps to Keep Your Blood Pressure in a Healthy Range
• Sodium Content of Foods

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Do you have high blood pressure? Or are you at risk for developing high blood pressure?

Many people keep their blood pressure at safe levels by eating less salt.

The sodium in your body, which comes mainly from salt, plays a vital role in regulating fluids and blood pressure. Studies show that for some people, a high sodium intake is associated with higher blood pressure.

There is no way to tell who might develop high blood pressure from eating too much salt. However, consuming less salt or sodium is not harmful and can be healthy for you.

High salt intake increases the amount of calcium excreted in the urine. When your body loses calcium, your risk of osteoporosis and bone fractures is higher. By eating less salt, you can help reduce the loss of calcium from your bones.

Is Lowering Salt Intake Safe?

• Eating too little salt is not generally a concern for healthy people. If you are being treated for a chronic health problem, ask your doctor first if it is safe for you to reduce your salt intake.
• Some table salt is fortified with iodine, a necessary nutrient. But just a small amount, about 1/4 teaspoon of iodized salt, gives you more than half your daily iodine allowance.
• Your body can adjust itself to prevent too much sodium loss when you exercise heavily or when it is very hot. However, if you plan to reduce your salt intake, and you exercise vigorously, decrease your salt intake gradually.

Salt Is Sodium

• Salt contains sodium. Sodium is a substance that affects blood pressure.
• Salt (sodium chloride) is the main source of sodium in foods.
• The best way to cut back on sodium is to cut back on salt, salty foods and seasonings.
• When reading a Nutrition Facts label, look for the sodium content. Foods that are low in sodium (less than 5 percent of the Daily Value or DV) are low in salt.

Only small amounts of salt occur naturally in foods. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. Some recipes include table salt or a salty broth or sauce, and some cooking styles call for adding a very salty seasoning such as soy sauce. Not all foods with added salt taste salty. Some people add salt or a salty seasoning to their food at the table. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time.

Aim for a moderate sodium intake. The 2020-2025 Dietary Guidelines for Americans recommends consuming less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day for healthy individuals. If you have any question about what your sodium intake should be, consult with your doctor or health care provider.

How Is Sodium Listed on the Label?

The amount of sodium in a serving of food is listed in milligrams (mg) and as a percent of the Daily Value on the nutrition label. The Percent Daily Value (% Daily Value) for sodium gives a general idea of how much sodium a serving adds to your total daily diet. The % Daily Value for sodium on the nutrition label shown here is based on a daily maximum of 2,400 milligrams.

*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories	2,000	2,500
Total Fat	Less than 65g	80g
Saturated Fat	Less than 20g	25g
Cholesterol	Less than 300mg	300mg
Sodium	Less than 2,400mg	2,400mg
Total Carbohydrate	300g	375g
Dietary Fiber	25g	30g

Flavorful Alternatives to Salt

The following spices and flavorings are low in sodium and can enhance the taste of foods:

• bay leaf
• curry
• dry mustard
• fruit, such as oranges, lemons or raisins
• garlic
• ginger
• herbs such as basil, mint, chives or tarragon
• onions
• paprika
• parsley
• pepper
• rosemary
• tomato
• sugar (use small amounts)

Ways to Decrease Your Salt Intake

At the Store:

• Choose fresh, (plain) frozen, or canned vegetables without added salt most often; they’re low in salt.
• Choose fresh or frozen fish, shellfish, poultry and meat most often. They are lower in salt than most canned and processed forms.
• Read the Nutrition Facts label to compare the amount of sodium in processed foods, such as frozen dinners, packaged mixes, cereals, cheese, breads, soups, salad dressings and sauces. The amount in different types and brands varies widely.
• Look for labels that say “low sodium.” They contain 140mg (about 5 percent of the Daily Value) or less of sodium per serving.

Cooking and Eating at Home:

• If you salt foods in cooking or at the table, add small amounts. Learn to use spices and herbs, rather than salt, to enhance the flavor of food.
• Go easy on condiments, such as soy sauce, ketchup, mustard, pickles and olives. They can add a lot of salt to your food.
• Leave the saltshaker in a cupboard.

Eating Out:

• Choose plain foods like grilled or roasted entrees, baked potatoes and salad with oil and vinegar. Batter-fried foods and combination dishes, like stews or pasta with sauce, tend to be high in salt.
• Ask to have no salt added when the food is prepared.

Any Time:

• Choose fruits and vegetables as snacks, rather than salty snack foods.
• Drink water freely. It is usually very low in sodium. Check the label on bottled water for sodium content.

Sodium Facts

• Removing the saltshaker from the table is one good way to cut sodium intake.
• When reading labels for sodium content, look for “salt,” “sodium,” “monosodium glutamate,” and sodium added to words like “benzoate.”
• Sodium can be in medicines such as aspirin. It can also be in some foods—like mayonnaise—and not listed on the label.
• Don’t use salt substitutes unless prescribed by your doctor. People with certain medical problems might not be able to use them.
• Softened water has varying amounts of sodium.
• Ninety to 95 percent of the sodium in your body is excreted through the kidney.
• Small amounts are lost through sweat.
• When you exercise and sweat a great deal, you may lose more sodium and water than usual. Salt tablets won’t help since they are too concentrated and slow the absorption of water from intestines into the body. A little extra salt on food will usually work. Drinking water before and during exercise, however, is very important.
• Pregnant women need a little extra sodium, but the extra food they eat meets their needs.
• Spices with names that end in “salt,” like garlic salt and celery salt, are high in sodium.

Steps to Keep Your Blood Pressure in a Healthy Range

• Choose and make foods with less salt.
• Aim for a healthy weight: blood pressure increases when you gain weight and decreases when you loose extra weight.
• Increase physical activity. It helps lower blood pressure, reduces your risk of other chronic diseases, and helps you manage your weight.
• Eat fruits and vegetables. They are naturally low in salt and calories. They are also rich in potassium, which may help lower your blood pressure.
• Excessive alcohol consumption has been associated with high blood pressure.

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Information in this publication is provided purely for educational purposes. No responsibility is assumed for any problems associated with the use of products or services mentioned. No endorsement of products or companies is intended, nor is criticism of unnamed products or companies implied.

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