Look at the label!
Use the Nutrition Facts label as your tool to make informed decisions!
- Know your daily value. Daily values are reference amounts of a nutrient that are consumed or not exceeded each day. The daily intake of sodium is less than 2,300 milligrams (mg) per day.
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Use Percent Daily Value (%DV) as a tool. %DV is the percent daily value of each nutrient in a serving of food, which shows how much a nutrient contributes to the total daily diet.
Use the %DV to determine whether a serving of food is high or low in sodium, and compare and choose foods with less than 100% of the daily sodium content .
As a general guide: 5% DV or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high.
- Pay attention to portion sizes. The nutritional information listed on the Nutrition Facts label is usually based on one serving of food. Check portion sizes and the number of servings you eat or drink to determine how much sodium you are consuming.
Food choices are important!
According to the Centers for Disease Control and Prevention (CDC), about 40% of the sodium Americans consume comes from the following foods:
- deli meat sandwich
- pizza
- Burritos and Tacos
- Soup
- Salty snacks (e.g. chips, crackers, popcorn)
- poultry
- Pasta Mix
- hamburger
- Egg dishes and omelets
But keep in mind that the sodium content of similar foods can vary widely. So use the Nutrition Facts label to compare products, and don’t forget to check the serving size for an accurate comparison.
Sodium as a food ingredient
As a food ingredient, sodium is used for a variety of purposes, such as in curing meats, baking, thickening, retaining moisture, enhancing flavor (including that of other ingredients), and as a preservative. Some common food additives—such as monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium nitrite, and sodium benzoate—also contain sodium and contribute (in small amounts) to the "sodium" listed on the Nutrition Facts label total amount.
Surprisingly, some foods that aren't salty can still be high in sodium, which is why taste alone isn't an accurate way to tell how much sodium a food has. For example, while some foods high in sodium (such as kimchi and soy sauce) taste salty, there are also many foods (such as cereals and pastries) that contain sodium but are not salty. Additionally, some foods you may eat several times a day, such as bread, can add significant amounts of sodium throughout the day, even though a single serving may not contain much sodium.
Check nutrition claims on packaging
You can also check nutrition claims on food and drink packages to quickly identify foods and drinks that may contain less sodium. Here is a guide to common statements and their meanings:
|
what does it say |
What does it mean |
| No salt/sodium | Less than 5 mg of sodium per serving |
| Very low sodium | Contains 35 mg or less sodium per serving |
| low sodium | Contains 140 mg sodium or less per serving |
| reduced sodium | Contains at least 25% less sodium than regular products |
| Lightly sodium or lightly salted | Contains at least 50% less sodium than regular products |
| Unsalted or unsalted | No salt is added during processing - but these products may not be salt-free/sodium-free unless otherwise stated |
sodium and blood pressure
Sodium attracts water, and a high-sodium diet draws water into the bloodstream, which increases blood volume and, in turn, blood pressure. High blood pressure (also called hypertension ) is a condition in which blood pressure increases over time. High blood pressure causes the heart to work too hard, and the intense blood flow can damage arteries and organs (such as the heart, kidneys, brain, and eyes). Uncontrolled high blood pressure increases the risk of heart attack, heart failure, stroke, kidney disease and blindness. Additionally, blood pressure often increases as we age, making it more important to limit sodium intake each year.
10 Simple Tips to Reduce Sodium Consumption
Understanding sodium in food and exploring new ways to prepare food can help you achieve your sodium goals. And, if you follow these tips to reduce your sodium intake, your "taste" for sodium will diminish over time—so eventually, you might not even miss it!
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Read Nutrition Facts Label
Compare and choose foods that consume less than 100% of the DV (less than 2,300 mg) of sodium per day. -
It's possible
Prepare your own meals while limiting packaged sauces, mixes, and "ready-to-eat" products (including seasoned rice, instant noodles, and ready-made pasta). -
Add flavor without added sodium
Limit the amount of salt you add to food when cooking, baking, or at the table. Try using salt-free seasoning blends and herbs and spices instead of salt to add flavor to your food. -
buy fresh
Choose fresh meat, poultry and seafood instead of processed varieties. Also, check packages of fresh meat and poultry to see if they have added brine or brine. -
Pay attention to vegetables
Buy fresh, frozen (no sauces or seasonings) or low-sodium or no-salt canned vegetables. -
"Flush" Sodium
Rinse sodium-containing canned foods such as beans, tuna, and vegetables before eating. This will remove some of the sodium. -
“No added salt” to your snacks
Choose low-sodium or unsalted nuts, seeds and snack products (like chips and pretzels) — or use carrots or celery sticks instead. -
Consider your condiments in your condiments
The sodium will add up. Choose light or low-sodium dressings, add oil and vinegar to your salads instead of bottled dressings, and use only a small amount of dressing from a dressing packet rather than the entire package. -
Reduce your portion size
Less food means less sodium. Prepare smaller portions at home and eat less when dining out—choose smaller portions, share an entree with friends, or take your portion home. -
Choose low-sodium options at restaurants
Ask for the meals you prepare to be salt-free, and ask for sauces and salad dressings to be provided "on the side," and then use them sparingly. You can also ask if there is nutritional information and choose a lower sodium option
