Table salt is a combination of two minerals - sodium and chloride. Your body needs some sodium to work properly. It helps with the function of nerves and muscles. It also helps to keep the right balance of fluids in your body. Your kidneys control how much sodium is in your body. If you have too much and your kidneys can't get rid it, sodium builds up in your blood. This can lead to high blood pressure. High blood pressure can lead to other health problems.

Most people in the U.S. get more sodium in their diets than they need. A key to healthy eating is choosing foods low in sodium. The Dietary Guidelines recommend that most adults eat less than 2.3 grams per day. That equals about 1 teaspoon of table salt a day. Some people are more sensitive to the effects of salt than others and should eat less. This includes people who have high blood pressure, diabetes, or kidney problems, or are African-American or over age 50. Reading food labels can help you see how much sodium is in prepared foods.

• Your body needs a small amount of sodium to work properly, but too much sodium is bad for your health.
• While sodium has many forms, most sodium we consume is from salt.
• Most Americans consume too much sodium.
• Most sodium comes from processed and restaurant foods.

Eating too much sodium can increase your blood pressure and your risk for heart disease and stroke. Together, heart disease and stroke kill more Americans each year than any other cause. Reducing your sodium intake can help lower your blood pressure and improve the health of your heart.

Most People Eat Too Much Sodium

Americans consume more than 3,400 milligrams (mg) of sodium per day, on average. This is well above the federal recommendation of less than 2,300 mg of sodium daily as part of a healthy eating pattern.

Sodium From Everyday Foods Adds Up

More than 40% of the sodium we eat each day comes from just 10 types of foods, with breads and rolls as the top source. Eggs and omelets are the tenth leading source of sodium.

Different brands of the same foods may have different sodium levels. For example, sodium in chicken noodle soup can vary by as much as 840 mg per serving in different brands.

Why Is Sodium Added to Packaged Food?

Most of the sodium we eat (about 70%) is added to packaged and restaurant food before we purchase them. Sodium enhances flavor, preserves freshness, and improves texture and appearance. For many products, those effects can be accomplished with lower levels than are currently being used.

Many US food products already contain lower amounts of sodium when they are sold in other countries.This indicates that food manufacturers could introduce lower sodium versions of popular products in the United States. Additionally, sodium levels in similar US products vary greatly across—and even within—brands, indicating consumers’ willingness to buy less salty products.

Although many food manufacturers express concern about the altered taste of lower sodium products, salt is an acquired taste.Some research indicates that consumers—and their taste buds—can adapt to the taste of lower sodium foods. Certain studies found that when a reduced-sodium version of a popular food is served, the typical consumer adds less than 20% of the removed sodium back. This behavior suggests that individuals are relatively comfortable with gradual reductions of sodium in products.

About 90% of Americans eat more sodium than is recommended for a healthy diet. Too much sodium increases a person’s risk for high blood pressure. High blood pressure often leads to heart disease and stroke. More than 800,000 people die each year from heart disease, stroke and other vascular diseases, costing the nation $273 billion health care dollars in 2010. Most of the sodium we eat comes from processed foods and foods prepared in restaurants. Sodium is already part of processed foods and cannot be removed. However, manufacturers and restaurants can produce foods with less sodium. In addition, you can select lower sodium foods when possible and you can cook more foods yourself, to better control how much sodium you eat.

* The words salt and sodium are sometimes used interchangeably because most of the sodium we eat is in the form of salt (sodium chloride). Some salts don’t contain sodium.

Problem

Top Sources of Sodium in the Diet

• Breads and rolls
• Cold cuts and cured meats
• Pizza
• Poultry
• Soups
• Sandwiches
• Cheese
• Pasta dishes
• Meat dishes
• Snacks

Not all foods are created equal

Understanding sodium in foods can be confusing

• Types of foods matter: More than 40% of sodium comes from the following 10 types of foods: Breads and rolls, cold cuts and cured meats such as deli or packaged ham, or turkey, pizza, fresh and processed poultry, soups, sandwiches such as cheeseburgers, cheese, pasta dishes,* meat- mixed dishes such as meat loaf with tomato sauce, and snacks such as chips, pretzels, and popcorn.
• Sources of foods matter: About 65% of sodium eaten comes from food bought at retail stores, so look for lower sodium choices. About 25% comes from restaurants and it can be hard for a person to tell how much sodium is in restaurant foods.
• Brands of foods matter: Different brands of the same foods may have different sodium levels. For example, sodium in chicken noodle soup can vary by as much as 840 milligrams (mg) per serving.

*The pasta dishes category does not include macaroni and cheese. Macaroni and cheese is its own category.

People who should limit their sodium to 1,500 mg a day are:

• People who are 51 years or older
• African American
• People with high blood pressure
• People with diabetes
• People with chronic kidney disease

Eating less sodium is a challenge

• Americans eat on average about 3,300 mg of sodium a day. The U.S. Dietary Guidelines [PDF – 2.89MB] recommend limiting sodium to less than 2,300 mg a day, and about 6 in 10 adults should further limit sodium to 1,500 mg a day.
• Foods that otherwise seem healthy may have high levels of sodium (e.g., cottage cheese and turkey breast luncheon meat).
• Sodium is already part of processed foods and cannot be removed.
• Sodium is included in surprising ways. For example, much of the raw chicken and pork bought from a store has been injected with a sodium solution.
• Too many foods in restaurants are high in sodium.
• Some foods that you eat several times a day, such as bread, add up to a lot of sodium even though each serving is not high in sodium.

Who's At Risk?

Sodium levels of the same food can vary widely, so choose wisely.

This chart shows a range of sodium amounts in different types of food. Serving sizes may vary for some foods, e.g., bread slices which may be lower in sodium because of thinner slices.

Check the Nutrition Facts label which lists sodium content per serving. For help reading labels, visit Sodium Tip Sheet [1.4 MB, 4 pages].

SOURCE: US Department of Agriculture, Agricultural Research Service, National Nutrient Database for Standard Reference, Release 24 and current manufacturer’s data. Note: Values were rounded to the nearest 10 mg.

Sodium adds up quickly in our daily diet

Above is a sample diet of 3 meals and 3 small snacks with a total sodium content of more than 3,200 mg.

SOURCE: US Department of Agriculture, Agricultural Research Service, National Nutrient Database for Standard Reference, Release 24 and current manufacturer’s data.

Note: Values greater than 10 mg of sodium were rounded to the nearest 10 mg.

Places that produce, sell, or serve food can

• Consider joining voluntary initiatives to reduce sodium such as the National Salt Reduction Initiative
• Give choices to consumers to help them reduce sodium in their diet by:
  • Stocking lower sodium foods.
  • Asking food manufacturers to provide lower sodium foods.
• Make phased reductions in the amount of sodium they add to foods they sell or serve.
• Limit the amount of sodium in food products.
• Provide information about sodium in foods.

Federal government is

• Using the national “Million Hearts™” initiative to prevent a million heart attacks and strokes over the next 5 years. Reducing sodium in the population is a major part of this initiative.
• Encouraging its agencies and departments to adopt the HHS/GSA [1 MB, 20 pages] or similar procurement guidelines that define how much sodium there can be in products that are sold or served in their facilities.
• Improving data collection on sodium, including the amount of sodium people consume, and their knowledge, behaviors and health outcomes.

State and local health departments can

• Develop and implement efforts that:
  • Increase public awareness about the amount of sodium added to processed and packaged foods.
  • Increase public awareness of the health outcomes of a high-sodium diet.
  • Help reduce sodium in people’s diets.
• Encourage reductions in the amount of sodium in foods purchased in cafeterias and vending machines.

Everyone can

• Choose to purchase healthy options and talk with your grocer or favorite restaurant about stocking lower sodium food choices.
• Read the Nutrition Facts label while shopping to find the lowest sodium options of your favorite foods.
• Eat a diet rich in fresh fruits and vegetables and frozen fruits and vegetables without sauce.
• Limit processed foods high in sodium.
• When eating out, request lower sodium options.
• Support initiatives that reduce sodium in foods in cafeterias and vending machines.

How much sodium should I get per day?

The Dietary Guidelines for Americans, 2020–2025 recommends that adults in the United States consume less than 2,300 milligrams (mg) of sodium each day as part of a healthy eating pattern.

About 9 in 10 people in the United States get too much sodium, mainly from salt. Your body needs only a small amount of sodium to be healthy.

Too much sodium can lead to high blood pressure, which is a major risk factor for heart disease and stroke.

What can I do to reduce my sodium?

• Read the Nutrition Facts label while shopping to find foods that have less than 5% of the daily value of sodium per serving.
• Eat lots of fresh fruits and vegetables, frozen fruits and vegetables without sauce, and canned vegetables with no added salt.
• Limit processed foods high in sodium.
• Consider eating more meals at home.
• Use alternatives such as herbs and spices instead of salt when cooking.
• When buying packaged or prepared foods, choose foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
• When eating out, ask for lower sodium options.

How much sodium should my child get?

The Dietary Guidelines for Americans, 2020–2025 recommends that children

• 1 to 3 years old consume less than 1,200 mg of sodium per day.
• 4 to 8 years old consume less than 1,500 mg.
• 9 to 13 years old consume less than 1,800 mg.
• 14 years old and older consume less than 2,300 mg.

Children who regularly get too much sodium have an increased risk of developing high blood pressure.

Why should I reduce my sodium intake?

Most people in the United States get much more sodium on average than is healthy.

Getting more sodium than your body needs can raise blood pressure, and high blood pressure is a major cause of heart disease and stroke. Even people without high blood pressure should keep their sodium below a certain level to reduce their risk of heart disease and stroke.

Where does most of the sodium in my diet come from?

In the United States, more than 40% of sodium people eat comes from the following 10 types of processed foods:

1. Deli meat sandwiches
2. Pizza
3. Burritos and tacos
4. Soups
5. Savory snacks, such as chips, popcorn, pretzels, snack mixes, and crackers
6. Poultry
7. Pasta mixed dishes
8. Vegetables
9. Burgers
10. Eggs and omelets

Most of the sodium you eat comes from processed foods (e.g., hot dogs, sausages, ham, luncheon meats) and restaurant foods. You can’t control the amount of sodium in these foods, so it’s important to limit them in your diet.

“Processed food” includes food that has been cooked, canned, frozen, packaged, or changed in nutritional composition by fortifying, preserving, or preparing it in different ways.

To learn how much sodium a processed food has, check the Nutrition Facts label. The sodium content is listed in milligrams.

What is the difference between sodium and salt?

Sodium, which is a mineral, is an element found in salt. The chemical name for salt that you eat or drink (e.g., salt in the saltshaker) is sodium chloride. The terms are not the same but are often used interchangeably, and both may appear on a food label. For example, the Nutrition Facts label uses “sodium,” while the front of the package may say “salt free.”

What do the different sodium-related terms mean on food packages?

• Sodium free—contains less than 5 mg of sodium per serving and no sodium chloride
• Very low sodium—contains 35 mg of sodium or less per serving
• Low sodium—contains 140 mg of sodium or less per serving
• Reduced sodium—contains at least 25% less sodium per serving than usual
• Light (for reduced sodium products)—the food is “low calorie” and “low fat” and sodium is reduced by at least 50% per serving
• Light in sodium—sodium is reduced by at least 50% per serving

What does “salt sensitive” mean? Who is “salt sensitive”?

When a person is salt sensitive, their blood pressure goes up more than usual when they consume sodium.

People with salt sensitivity often are older, are Black, and/or have high blood pressure, diabetes, or chronic kidney disease. There is no screening test for salt sensitivity.

Will I get iodine deficiency if I get less sodium?

Most of the sodium people in the United States eat comes from processed and restaurant foods.In the United States, the salt used to make processed food does not have iodine in it. Reducing the amount of sodium in these foods or reducing how often you eat processed foods would not greatly affect your iodine levels.

Potassium and sodium are electrolytes that help your body function normally by maintaining fluid and blood volume. However, consuming too little potassium and too much sodium can raise your blood pressure.

Though the words salt” and “sodium” are often used interchangeably, they do not mean the same thing. Salt (also known by its chemical name, “sodium chloride”) is a crystal-like compound that is common in nature. Sodium is a mineral, and one of the chemical elements found in salt.

Most potassium we eat naturally occurs in vegetables, fruit, seafood, and dairy products. On the other hand, most sodium we eat is added to packaged and restaurant foods.

Potassium, Sodium, High Blood Pressure, Heart Disease, and Stroke

Increasing potassium intake can help decrease your blood pressure if you have high blood pressure. By lowering blood pressure, increasing potassium intake can also reduce your risk for heart disease and stroke. In contrast, consuming too much sodium can raise your blood pressure. Limiting sodium intake is especially important if you have high blood pressure, also known as hypertension. High blood pressure increases your risk of heart disease and stroke.

Sodium and Children

Nearly 9 in 10 US children eat more sodium than recommended and about 1 in 9 children has raised blood pressure, a major risk factor for heart disease and stroke. Lowering sodium in children’s diets can help lower blood pressure and may prevent heart disease later in life.

Potassium in the Food Supply and Potassium Intake

Most Americans eat too little potassium and too much sodium. Some good sources of potassium include bananas, oranges and melons, cooked spinach and broccoli, and potatoes and sweet potatoes.

The majority of sodium in our diets comes from packaged and restaurant food (not the salt shaker) as a result of food processing. Even foods that may not taste salty can be major sources of sodium. Foods with only moderate amounts of sodium, such as bread, can be major sources of sodium because they’re eaten so frequently. Americans consume more than 3,400 milligrams (mg) of sodium each day, on average. This is well above the 2020-2025 Dietary Guidelines for Americans recommendation.

You can find potassium and sodium content, and percent Daily Values (%DV) on Nutrition Facts Labels for packaged foods.

Where Does Dietary Sodium Come From?

Although many people are quick to blame the salt shaker, only a small amount of dietary sodium is added during home cooking and at the table. Most of the sodium that Americans consume—about 70%—comes from restaurant, prepackaged, and processed foods, including many products that don’t even taste salty. For consumers to make informed decisions about what they eat, it’s helpful to understand the role sodium plays in different foods.

Why Is Sodium Added to Processed Food?

Sodium plays many roles in our foods, mainly:

To Enhance Flavor

• Adds a salty taste
• Boosts flavor balance and can enhance the sweet­ness of sugary items
• Masks “off notes,” such as bitterness and strange tastes, that can result from food processing
• Makes some types of processed foods more palatable

To Preserve Freshness

• Increases shelf life
• Helps prevent growth of bacteria and other disease-causing agents

To Improve Texture and Appearance

• Makes the product seem thicker or fuller
• Enhances color and hue
• Helps retain moisture in processed meat products as a trade-off for saturated fat
• Stabilizes texture, allowing bread to rise and cheese to stick together
• Prevents unwanted chemical changes to other ingre­dients in many baked items

Why Is Eating Too Much Sodium a Problem?

• Our bodies require only a small amount of sodium each day to function normally. Eating too much sodium can lead to increased blood pressure, which can raise the risk of heart attack, stroke, and other cardiovascular conditions.
• Most adults in the United States exceed their recommended daily limit of sodium.
• Reducing your sodium intake can help lower your blood pressure and improve the health of your heart.

Is All of This Sodium Necessary?

• In many cases, no. For many products, sodium’s tech­nical functions can be accomplished with lower levels than are currently being used.
• Many familiar products already contain lower amounts of sodium in other countries. This interna­tional variability indicates that these companies could readily introduce lower sodium versions of popular products in the United States.
• Sodium levels in similar U.S. products vary greatly across—and even within—brands, indicating consum­ers’ willingness to buy less salty products.
• Although many food manufacturers express concern about the altered taste of lower sodium products, salt is an acquired taste. Some research indicates that consumers—and their taste buds—can adapt to the taste of lower sodium foods.
• Certain studies found that when a reduced-sodium version of a popular food is served, the typical consumer adds less than 20% of the removed sodium back. This behavior suggests that individuals are relatively comfortable with gradual reductions of sodium in products.

The body needs a small amount of sodium to function, but most Americans consume too much sodium. High sodium consumption can raise blood pressure, and high blood pressure is a major risk factor for heart disease and stroke. Most of the sodium we consume is in the form of salt.

How does salt affect blood pressure?

• Research shows a strong relationship between the amount of salt consumed and raised levels of blood pressure.
• When salt intake is reduced, blood pressure begins falling within weeks in most people.
• In countries where people consume diets low in salt, people do not experience the increase in blood pressure with age that is seen in most Western countries.
• Reducing sodium intake lowers blood pressure, with greater effects among people with hypertension.*

Is it salt or sodium?

• Sodium chloride is the chemical name for salt.
• Ninety percent of the sodium we consume is in the form of salt.
• The words salt and sodium are not exactly the same, yet these words are often used interchangeably. For example, the Nutrition Facts Panel on foods in the grocery store uses “sodium,” while the front of the package may say “no salt added” or “unsalted.”

Facts About Sodium Consumption and Sodium in Our Food Supply

• The 2020–2025 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams (mg) of sodium each day as part of a healthy eating pattern.
• About 90% of Americans 2 years old or older consume too much sodium.
• The average daily sodium intake for Americans 2 years old or older is more than 3,400 mg.
• Americans are consuming substantially more sodium than in the 1970s. Since 2010, some manufacturers have reduced sodium in some foods, and the amount of sodium consumed has decreased slightly in some groups of people.
• About 70% of sodium consumed is from processed and restaurant foods. Only a small portion of sodium or salt is used in cooking or added at the table.
• Because sodium is already in processed and restaurant foods when they are purchased, reducing personal sodium intake can be hard, even for motivated people.
• Sodium content can vary across the same types of foods by brand. For example, a slice of frozen cheese pizza can have between 370 mg and 730 mg of sodium; a cheeseburger from a fast food restaurant can have between 710 mg and 1,690 mg.
• Sodium information currently is not always readily available for restaurant or prepared foods and can be hard for the consumer to estimate.

Reducing Sodium and Reducing Cardiovascular Disease Burden

• Lowering high blood pressure reduces the risk of heart disease and stroke. Adults with elevated and high blood pressure especially benefit from lowering their blood pressure.
• If manufacturers gradually reduced the amount of sodium in processed and prepared foods, public consumption of sodium could be reduced to safer levels with little or no change in behavior on the part of the individual consumer.
• Sodium intake from processed and restaurant foods contributes to high rates of high blood pressure, heart attack, and stroke. Because nearly 400,000 deaths each year are related to high blood pressure, reducing sodium intake could prevent thousands of deaths annually.
• Reducing average population sodium intake to 2,300 mg per day may save $18 billion in health care dollars and reduce cases of high blood pressure by 11 million annually.
• Sodium reduction continues to be an effective and safe strategy to lower blood pressure.
• Lowering blood pressure reduces and prevents heart attacks and stroke.
• Hypertension is having blood pressure that is consistently high.

Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. To lower the amount of sodium in your diet, follow these tips when you go food shopping:

• Choose fresh instead of processed foods when you can
• Use the Nutrition Facts label to check the amount of sodium — you can compare labels to find products with less sodium
• Look for foods labeled “low sodium” or “no salt added”

Take the list below with you the next time you go food shopping to help you choose foods that are lower in sodium.

Vegetables and Fruits

Buy plenty of vegetables and fruits, like:

• Any fresh fruits, like apples, oranges, or bananas
• Any fresh vegetables, like spinach, carrots, or broccoli
• Frozen vegetables without added butter or sauce
• Canned vegetables that are low in sodium or have no salt added — you can rinse them off to remove some of the sodium
• Low-sodium vegetable juice
• Frozen, canned, or dried fruits with no added sugars

Whole Grains

Compare labels to find products with less sodium. Look for foods with 5% Daily Value (DV) or less for sodium. A DV of 20% or more is high. 

Here are some good options to try:

• Whole grains like brown or wild rice, quinoa, or barley
• Whole-wheat or whole-grain pasta and couscous — just don’t add salt to the water when you cook it
• Whole-grain hot or cold breakfast cereals with no added sugars, like oatmeal or shredded wheat
• Unsalted popcorn or low-sodium chips and pretzels
• Whole-grain breads, bagels, English muffins, tortillas, and crackers

Proteins

Choose fresh or frozen seafood, poultry, and meats instead of processed options. Some meat, poultry, and seafood has added sodium. If the package has a Nutrition Facts label, look for 5% DV or less.

Choose options like:

• Fresh or frozen fish or shellfish
• Chicken or turkey breast without skin or marinade
• Lean cuts of beef or pork
• Unsalted nuts and seeds
• Dried beans, peas, and lentils — like black beans and garbanzo beans (chickpeas)
• Canned beans labeled “no salt added” or “low sodium” — rinse them off to remove some of the sodium
• Eggs

Dairy

Choose fat-free or low-fat dairy products, lactose-free dairy products, or fortified soy alternatives like:

• Fat-free or low-fat (1%) milk
• Fat-free or low-fat plain yogurt
• Low-sodium or reduced-sodium cheese — be sure to check the label since cheese can be high in sodium
• Soy milk or soy yogurt with added calcium, vitamin A, and vitamin D

Dressings, Oils, and Condiments

When you cook, use ingredients that are low in sodium or have no sodium at all — for example:

• Unsalted margarine and spreads (soft, tub, or liquid) with less saturated fat than butter
• Vegetable oils (canola, corn, olive, peanut, safflower, soybean, or sunflower)
• Low-sodium salad dressing — or oil and vinegar
• Low-sodium or "no salt added" ketchup
• Low-sodium salsa or picante sauce

Seasonings

Try these seasonings instead of salt to flavor your food:

• Herbs, spices, or salt-free seasoning blends
• Chopped vegetables — like garlic, onions, and peppers
• Lemon and lime juice
• Ginger

You’ve probably heard that most Americans eat too much sodium. Your body needs a small amount of sodium to work properly, but too much sodium can be bad for your health. Diets higher in sodium are associated with an increased risk of developing high blood pressure, which is a major cause of stroke and heart disease.

Despite what many people think, most dietary sodium (over 70%) comes from eating packaged and prepared foods—not from table salt added to food when cooking or eating. The food supply contains too much sodium and Americans who want to consume less sodium can have a difficult time doing so. That is why the U.S. Food and Drug Administration is working with the food industry to make reasonable reductions in sodium across a wide variety of foods. Even though sodium may already be in many packaged foods when you purchase them, you can lower your daily sodium intake by using the Nutrition Facts label.

Look at the Label!

Use the Nutrition Facts label as your tool to make informed decisions!

• Know the Daily Value. The Daily Values are reference amounts of nutrients to consume or not to exceed each day. The Daily Value for sodium is less than 2,300 milligrams (mg) per day.

• Use % Daily Value (%DV) as a tool. The %DV is the percentage of the Daily Value for each nutrient in a serving of the food and shows how much of a nutrient contributes to a total daily diet.

  Use %DV to determine if a serving of the food is high or low in sodium and to compare and choose foods to get less than 100% DV of sodium each day.

  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 servings. The nutrition information listed on the Nutrition Facts label is usually based on one serving of the food. Check the serving size and the number of servings you eat or drink to determine how much sodium you are consuming.

Food Choices Matter!

According to the Centers for Disease Control and Prevention (CDC), about 40% of the sodium consumed by Americans comes from the following foods:

• Deli meat sandwiches
• Pizza
• Burritos and tacos
• Soups
• Savory Snacks (e.g. chips, crackers, popcorn)
• Poultry
• Pasta mixed dishes
• Burgers
• Egg dishes and omelets

But remember, the sodium content can vary significantly between similar types of foods. So, use the Nutrition Facts label to compare products, and don’t forget to check the serving size in order to make an accurate comparison.

Table Salt and Sodium: Defined

The words “table salt” and “sodium” are often used interchangeably, but they do not mean the same thing. Table salt (also known by its chemical name, sodium chloride) is a crystal-like compound that is abundant in nature. Sodium is a mineral, and one of the chemical elements found in salt.

Sodium as a Food Ingredient

As a food ingredient, sodium has multiple uses, such as for curing meat, baking, thickening, retaining moisture, enhancing flavor (including the flavor of other ingredients), and as a preservative. Some common food additives—like monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium nitrite, and sodium benzoate—also contain sodium and contribute (in lesser amounts) to the total amount of “sodium” listed on the Nutrition Facts label.

Surprisingly, some foods that don’t taste salty can still be high in sodium, which is why using taste alone is not an accurate way to judge a food’s sodium content. For example, while some foods that are high in sodium (like pickles and soy sauce) taste salty, there are also many foods (like cereals and pastries) that contain sodium but don’t taste salty. Also, some foods that you may eat several times a day (such as breads) can add up to a lot of sodium over the course of a day, even though an individual serving may not be high in sodium.

Check the Package for Nutrient Claims

You can also check for nutrient claims on food and beverage packages to quickly identify those that may contain less sodium. Here’s a guide to common claims and what they mean:

Sodium and Blood Pressure

Sodium attracts water, and a high-sodium diet draws water into the bloodstream, which can increase the volume of blood and subsequently your blood pressure. High blood pressure (also known as hypertension) is a condition in which blood pressure remains elevated over time. Hypertension makes the heart work too hard, and the high force of the blood flow can harm arteries and organs (such as the heart, kidneys, brain, and eyes). Uncontrolled high blood pressure can raise the risk of heart attack, heart failure, stroke, kidney disease, and blindness. In addition, blood pressure generally rises as you get older, so limiting your sodium intake becomes even more important each year.

Know Your Numbers

Sodium is an essential nutrient and is needed by the body in relatively small amounts (provided that substantial sweating does not occur) to maintain a balance of body fluids and keep muscles and nerves running smoothly. However, most Americans eat too much of it—and they may not even know it.

Americans eat on average about 3,400 mg of sodium per day. However, the Dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per day—that’s equal to about 1 teaspoon of table salt! For children under age 14, recommended limits are even lower.

10 Easy Tips for Reducing Sodium Consumption

Learning about sodium in foods and exploring new ways to prepare foods can help you achieve your sodium goal. And, if you follow these tips to reduce the amount of sodium you consume, your “taste” for sodium will gradually decrease over time—so eventually, you may not even miss it!

1. Read the Nutrition Facts label
   Compare and choose foods to get less than 100% DV (less than 2,300 mg) of sodium each day.
2. Prepare your own food when you can
   Limit packaged sauces, mixes, and “instant” products (including flavored rice, instant noodles, and ready-made pasta).
3. Add flavor without adding sodium
   Limit the amount of table salt you add to foods when cooking, baking, or at the table. Try no-salt seasoning blends and herbs and spices instead of salt to add flavor to your food.
4. Buy fresh
   Choose fresh meat, poultry, and seafood, rather than processed varieties. Also, check the package on fresh meat and poultry to see if salt water or saline has been added.
5. Watch your veggies
   Buy fresh, frozen (no sauce or seasoning), or low sodium or no-salt-added canned vegetables.
6. Give sodium the “rinse”
   Rinse sodium-containing canned foods, such as beans, tuna, and vegetables before eating. This removes some of the sodium.
7. “Unsalt” your snacks
   Choose low sodium or no-salt-added nuts, seeds, and snack products (such as chips and pretzels)—or have carrot or celery sticks instead.
8. Consider your condiments
   Sodium in condiments can add up. Choose light or reduced sodium condiments, add oil and vinegar to salads rather than bottled dressings, and use only a small amount of seasoning from flavoring packets instead of the entire packet.
9. Reduce your portion size
   Less food means less sodium. Prepare smaller portions at home and consume less when eating out—choose smaller sizes, split an entrée with a friend, or take home part of your meal.
10. Make lower-sodium choices at restaurants
    Ask for your meal to be prepared without table salt and request that sauces and salad dressings be served “on the side,” then use less of them. You can also ask if nutrition information is available and then choose options that are lower in sodium

More than 40% of the sodium we eat each day comes from only 10 types of food. Many people are surprised to learn which foods are on the list because the foods do not always taste salty.

Top Sources of Sodium

• Breads and rolls
• Pizza
• Sandwiches
• Cold cuts and cured meats
• Soups
• Burritos and tacos
• Savory snacks*
• Chicken
• Cheese
• Eggs and Omelets

*Chips, popcorn, pretzels, snack mixes, and crackers

The 2020-2025 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams (mg) of sodium each day as part of a healthy eating pattern.

Knowing which foods are the biggest contributors to sodium in your diet is an important step in reducing daily sodium intake to a healthy level. To figure out the amount of sodium in a food, check the Nutrition Facts label, which lists sodium content per serving. Sodium content is listed in milligrams (mg).

Sodium Adds Up Quickly

Here is a sample diet of 3 meals and 3 small snacks, providing a total sodium content of more than 3,200 mg. That’s much higher than the levels recommended in the 2020-2025 Dietary Guidelines for Americans.

Nearly 9 in 10 U.S. children eat more sodium than recommended and about 1 in 9 children has raised blood pressure, a major risk factor for heart disease and stroke. Lowering sodium in children’s diets can help lower blood pressure and may prevent heart disease later in life.

Tips for Lowering Sodium at Home and On the Go

At the grocery store:

• Teach your child how to read and understand Nutrition Facts labels, including what to look for when shopping for lower sodium foods.
• Look for versions of products that are low in sodium, have reduced sodium, or have no salt added.
• Choose fruits and vegetables. Look for fresh, frozen, or canned fruits and vegetables with no salt or sauce added.

When cooking at home:

• Use alternative spices or flavors, such as garlic or onion powder, citrus juice, or salt-free seasonings, to replace or reduce the amount of salt you use.
• Prepare rice, pasta, beans, and meats from their most basic forms when possible. If buying canned beans, look for versions with no salt added.
• Prepare healthy meals and snacks in advance so that they are ready to eat during the week. Chop and pre-portion fruits and vegetables.

Encourage your children to eat more healthful, lower sodium snacks by making it fun:

• Have your kids help you freeze fresh fruit for popsicles.
• Create a low-fat or nonfat yogurt and herb dip for vegetables.
• Make trail mix using unsalted nuts, dried fruit, and whole grain cereal.

Top 10 Sources of Sodium for People Ages 6–18

1. Pizza
2. Mexican-mixed dishes
3. Sandwiches
4. Breads and rolls
5. Cold cuts and cured meats
6. Soups
7. Savory snacks (e.g., chips, popcorn, pretzels, snack mixes, and crackers)
8. Cheese
9. Plain milk
10. Poultry

When eating out:

• Ask for nutrition information before you order, and select a lower sodium meal.
• Ask that no salt be added to your meal.
• Split a meal with your child or another family member.
• Make takeout and fast food—such as burgers, fried chicken, and pizza—an occasional treat, not a regular event.

The majority of sodium in our diets comes from packaged and restaurant food (not the salt shaker) as a result of food processing. Even foods that may not taste salty can be major sources of sodium. Foods with only moderate amounts of sodium, such as bread, can be major sources of sodium because they’re eaten so frequently.

Tips for Reducing Sodium Intake

At the Grocery Store

• Buy fresh, frozen, or canned vegetables with no salt or sauce added.
• Choose packaged foods labeled “low sodium,” “reduced sodium,” or “no salt added” when available.
• Compare the amount of sodium in different products by reading Nutrition Facts labels. Choose the options with the lowest amounts of sodium.
• When buying prepared meals, look for those with less than 600 milligrams (mg) of sodium per meal, which is the upper limit set by the Food and Drug Administration for a meal or main dish to be labeled “healthy.”
• Check the amount of sodium per serving, and don’t forget to check the number of servings per container.
• When possible, purchase fresh poultry, fish, pork, and lean meat, rather than cured, salted, smoked, and other processed meats. For fresh items, check to see whether saline or salt solution has been added—if so, choose another brand.
• Ask your grocer if they have a low sodium shopping list available.
• Ask to speak to the registered dietitian at your local grocery store to learn more about buying low sodium products. If your grocer doesn’t have a registered dietitian, ask your doctor for a referral. A registered dietitian can provide valuable guidance on reducing your family’s sodium intake and managing blood pressure

At Home

• When cooking, use alternatives to replace or reduce the amount of salt you use, such as garlic, citrus juice, salt-free seasonings, or spices.
• Prepare rice, pasta, beans, and meats from their most basic forms (dry and fresh) when possible.
• Eat more fruits and vegetables.
• Limit sauces, mixes, and instant products, including flavored rice and ready-made pasta.

Dining Out

• Ask for nutrition information before you order, and select a lower sodium meal.
• Ask that no salt be added to your meal.
• Order vegetables with no salt added or fruit as a side item.
• Split a meal with a friend or family member.
• Keep takeout and fast food to an occasional treat.

Choose a Heart-Healthy Diet

The Dietary Approaches to Stop Hypertension (DASH) eating plan is a simple, heart-healthy diet that can help prevent or lower high blood pressure. The DASH diet is low in sodium, cholesterol, and saturated and total fats, and high in fruits and vegetables, fiber, potassium, and low-fat dairy products.

If you follow the DASH eating plan and also make other healthy lifestyle changes, such as getting more physical activity, you will see the biggest benefits. Learn more about the DASH eating plan.

Over 70% of dietary sodium comes from eating packaged and prepared foods. Most Americans eat too much sodium and diets higher in sodium are associated with an increased risk of developing high blood pressure.

The Nutrition Facts label is a handy tool you can use every day to see the amount of sodium in packaged foods and beverages and make informed dietary choices.

Did you know that “salt” and “sodium” are not the same thing, even though they’re often used interchangeably? Sodium, a mineral, is one of the elements found in salt. Salt is where most of your sodium comes from.

The U.S. Food and Drug Administration is working to make sure people have greater access to healthier foods and easy-to-understand nutrition information to make healthier choices. One way to do that is to make it easier for you and your family to eat less sodium.

Because about 70% of the sodium you eat comes from processed (packaged) foods and restaurant foods, the FDA is working closely with industry, asking manufacturers to gradually lower sodium across a wide range of foods. This will result in more food choices with less sodium.

You and your family can also take steps to ease into reducing the amount of salt—and therefore, sodium—you eat. The recommended limit for sodium is 2,300 milligrams (mg) per day for people 14 years and older. But people in the U.S. consume 3,400 mg per day on average!

Why Reduce Sodium?

Too much sodium can lead to high blood pressure, a leading cause of heart disease and stroke. Ninety percent of American adults are eating more sodium than is recommended. While more than 4 in 10 Americans have high blood pressure, in non-Hispanic Black adults that number increases to almost 6 in 10.

Moreover, children and adolescents are also eating too much sodium. Evidence shows that children who eat foods higher in sodium can carry those eating habits into adulthood.

Steps You Can Take to Reduce Sodium

• Try to cut back on foods high in sodium, such as deli-meat sandwiches, pizza, and burritos and tacos. Remember, it’s important to cut back both when eating at home and eating out in restaurants. If you’re ordering a standard menu item at a chain restaurant, ask to see the written nutrition information and choose an option lower in sodium.
• Compare products. Before you buy, check the Nutrition Facts label to compare the sodium content of packaged products (there’s a fair amount of variety among similar foods). For example, data collected by the FDA shows that breads can vary from 300 mg to 700 mg per 100 grams of bread.
• Aim to stay under the Daily Value (DV) for sodium. The DV for sodium is the recommended daily limit-- your goal is not to exceed that amount. 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.
• Expand your spice horizons. Try no-salt seasoning blends and herbs and spices instead of salt to add flavor to your food.

Nine out of 10 Americans eat more sodium (salt) than they need. Eating too much sodium can raise your risk of high blood pressure, heart attack, and stroke.

The good news is that cutting down on sodium can help lower your blood pressure and keep your heart healthy.

Use these tips to help lower the amount of sodium in your diet. Try making just 1 or 2 changes at a time.

Know your sodium limit.

Ask your doctor how much sodium is okay for you. The general guidance is:

• Adults and teens age 14 and older need to limit their sodium intake to no more than 2,300 mg (milligrams) a day
• Children ages 9 to 14 need no more than 1,800 mg of sodium a day
• Children ages 4 to 8 need no more than 1,500 mg of sodium a day
• Children ages 1 to 3 need no more than 1,200 mg of sodium a day

Shop for lower-sodium foods.

Most of the sodium we eat doesn’t come from our salt shakers. Sodium is in almost all the processed and prepared foods we buy — even foods that don’t taste salty, like bread or tortillas.

When you’re shopping, limit these foods that are high in sodium or look for low-sodium versions:

• Processed meats, like deli meats (including turkey), sausages, and pepperoni
• Sauces, dressings, and condiments
• Instant flavored foods, like flavored rice and noodles

Check the label.

Use the Nutrition Facts label to check the amount of sodium in foods and compare different options.

• Try to choose products with 5% Daily Value (DV) or less — 20% DV or more is high
• Look for foods labeled “low sodium” or “no salt added” — but keep in mind that some lower-sodium foods don’t have those labels, so you’ll need to check the Nutrition Facts label to be sure

Make healthy shifts.

Swap out foods that are higher in sodium for healthier options. You can:

• Snack on unsalted nuts instead of salted pretzels or chips
• Try cooking fresh or frozen chicken, lean meats, or seafood instead of buying deli meats or sausages
• Go for fresh vegetables, frozen vegetables without sauce, or canned vegetables with lower sodium

Cook more at home.

Making your own meals is a great way to eat less sodium, because you’re in control of what goes into your food. Try these tips when you cook:

• If you use canned foods, rinse them before eating or cooking with them to wash away some of the salt
• Use condiments and spreads that are unsalted or lower in sodium — and if you use regular spreads, use less
• Don’t add salt to the water when you cook pasta or rice
• Try different herbs and spices to flavor your food, like ginger or garlic, instead of salt
• Take the salt shaker off your table

Get less salt when you eat out.

Try these tips when you eat out or get takeout:

• Ask if there are any lower-sodium dishes on the menu
• When you order, ask them not to add salt to your food
• Get dressings and sauces on the side so you can add only as much as you need

Add more potassium to your diet.

Replace high-sodium foods with high-potassium foods. Eating foods with potassium can help lower your blood pressure.

Good sources of potassium include:

• Potatoes
• Cantaloupe
• Bananas
• Beans
• Milk
• Yogurt

Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. To lower the amount of sodium in your diet, follow these tips when you go food shopping:

• Choose fresh instead of processed foods when you can
• Use the Nutrition Facts label to check the amount of sodium — you can compare labels to find products with less sodium
• Look for foods labeled “low sodium” or “no salt added”

Take the list below with you the next time you go food shopping to help you choose foods that are lower in sodium.

Vegetables and Fruits

Buy plenty of vegetables and fruits, like:

• Any fresh fruits, like apples, oranges, or bananas
• Any fresh vegetables, like spinach, carrots, or broccoli
• Frozen vegetables without added butter or sauce
• Canned vegetables that are low in sodium or have no salt added — you can rinse them off to remove some of the sodium
• Low-sodium vegetable juice
• Frozen, canned, or dried fruits with no added sugars

Whole Grains

Compare labels to find products with less sodium. Look for foods with 5% Daily Value (DV) or less for sodium. A DV of 20% or more is high.

Here are some good options to try:

• Whole grains like brown or wild rice, quinoa, or barley
• Whole-wheat or whole-grain pasta and couscous — just don’t add salt to the water when you cook it
• Whole-grain hot or cold breakfast cereals with no added sugars, like oatmeal or shredded wheat
• Unsalted popcorn or low-sodium chips and pretzels
• Whole-grain breads, bagels, English muffins, tortillas, and crackers

Proteins

Choose fresh or frozen seafood, poultry, and meats instead of processed options. Some meat, poultry, and seafood has added sodium. If the package has a Nutrition Facts label, look for 5% DV or less.

Choose options like:

• Fresh or frozen fish or shellfish
• Chicken or turkey breast without skin or marinade
• Lean cuts of beef or pork
• Unsalted nuts and seeds
• Dried beans, peas, and lentils — like black beans and garbanzo beans (chickpeas)
• Canned beans labeled “no salt added” or “low sodium” — rinse them off to remove some of the sodium
• Eggs

Dairy

Choose fat-free or low-fat dairy products, lactose-free dairy products, or fortified soy alternatives like:

• Fat-free or low-fat (1%) milk
• Fat-free or low-fat plain yogurt
• Low-sodium or reduced-sodium cheese — be sure to check the label since cheese can be high in sodium
• Soy milk or soy yogurt with added calcium, vitamin A, and vitamin D

Dressings, Oils, and Condiments

When you cook, use ingredients that are low in sodium or have no sodium at all — for example:

• Unsalted margarine and spreads (soft, tub, or liquid) with less saturated fat than butter
• Vegetable oils (canola, corn, olive, peanut, safflower, soybean, or sunflower)
• Low-sodium salad dressing — or oil and vinegar
• Low-sodium or "no salt added" ketchup
• Low-sodium salsa or picante sauce

Seasonings

Try these seasonings instead of salt to flavor your food:

• Herbs, spices, or salt-free seasoning blends
• Chopped vegetables — like garlic, onions, and peppers
• Lemon and lime juice
• Ginger