How Much Salt Per Day? Limits, Hidden Sources, and Easy Ways to Cut Down

Most of us think of salt as the white crystals in the shaker. But for many people, the salt shaker is only a small part of the story. Much of the salt we eat is already in everyday foods like bread, breakfast cereals, sauces, and ready meals, often in places we would not expect.

Salt is not "bad" in itself. Your body needs a small amount of sodium to work properly. The problem is that most people eat far more than they need, and over time, that can raise blood pressure. This guide explains how much salt is recommended, where it hides, how to read labels, and simple ways to cut down without making food taste bland.

This article is for general educational purposes and is not medical advice. Please see our medical disclaimer.

Salt vs. Sodium: What Is the Difference?

Salt and sodium are often used as if they mean the same thing, but they are not identical. Table salt is sodium chloride, and sodium is the part of salt that affects health. Food labels in some countries list salt, while others list sodium, which can make comparisons confusing.

The World Health Organization (WHO) treats less than 2,000 mg of sodium a day as equivalent to less than 5 g of salt a day. In other words, the amount of salt is roughly 2.5 times the amount of sodium. If a label only gives sodium, you can multiply by about 2.5 for a rough idea of the salt content.

How Much Salt Should You Eat a Day?

Recommendations vary slightly by organization, but they all point in the same direction: less than most people currently eat.

• WHO: less than 5 g of salt a day for adults, which is just under one teaspoon (less than 2,000 mg of sodium).
• NHS (UK): no more than 6 g of salt a day for adults and children aged 11 and over, about one level teaspoon.
• FDA (US): the Daily Value for sodium is less than 2,300 mg a day.

These limits include all the salt in your food, not just what you add while cooking or at the table.

Children need even less. The NHS gives these maximum daily amounts:

• 1 to 3 years: 2 g of salt
• 4 to 6 years: 3 g
• 7 to 10 years: 5 g
• 11 years and over: 6 g

Babies under 1 year should have less than 1 g a day, because their kidneys are not fully developed.

How Much Do People Actually Eat?

According to the WHO, the global average sodium intake for adults in 2021 was about 4,278 mg a day, which is roughly 11 g of salt. That is more than double the WHO recommendation.

In the United States, the FDA reports that people eat an average of about 3,400 mg of sodium a day, well above the 2,300 mg Daily Value.

Why Too Much Salt Matters

The NHS explains that eating too much salt can cause high blood pressure, which increases the risk of heart attacks and strokes. High blood pressure often has no symptoms, so many people do not know they have it.

The WHO notes that excess sodium is mainly linked to raised blood pressure and heart disease, and it has also been associated with other conditions, including stomach cancer, osteoporosis, and kidney disease. The WHO estimates that around 1.7 million deaths each year are associated with eating too much sodium.

The encouraging part is that salt intake is something you can change through everyday choices.

Where Does Most Salt Come From?

For many people, the biggest sources are not the salt shaker. The NHS says about three quarters of the salt we eat is already in everyday foods such as bread, breakfast cereals, meat products, and ready meals. The FDA similarly reports that more than 70% of sodium in the US diet comes from packaged and prepared foods.

Common sources of hidden salt include:

• bread and breakfast cereals, which are not very salty per slice or bowl but are eaten often;
• processed and cured meats such as bacon, ham, sausages, and deli meats;
• ready meals, pizza, and takeaways;
• cheese, olives, and pickles;
• sauces and condiments such as soy sauce, fish sauce, ketchup, gravy, and stock cubes;
• salty snacks such as crisps and salted nuts;
• soups, especially canned or instant varieties.

The NHS also notes that some dissolvable tablets, such as certain painkillers or vitamins, can contain salt. Speak to your doctor before changing any medicines.

How to Read Food Labels for Salt

Checking labels is one of the most useful habits for cutting down. In the UK, the NHS gives these guidelines per 100 g of food:

• High salt: more than 1.5 g of salt per 100 g (or 0.6 g sodium).
• Low salt: 0.3 g of salt or less per 100 g (or 0.1 g sodium).

Many UK packs also use traffic-light colours on the front, so aim for more greens and ambers than reds.

In the US, the FDA suggests using the % Daily Value (%DV) on the Nutrition Facts label: 5% DV or less of sodium per serving is considered low, and 20% DV or more is considered high.

Comparing two similar products, such as two brands of bread or pasta sauce, can reveal surprisingly large differences in salt content.

Simple Ways to Cut Down on Salt

Based on advice from the NHS, WHO, and FDA, these small changes can add up:

• Taste before you salt. Many dishes do not need extra salt at the table.
• Take the salt shaker off the table so adding salt becomes a choice rather than a habit.
• Flavour with herbs and spices. Try black pepper, garlic, chilli, ginger, lemon juice, or fresh herbs.
• Cook more at home, so you control how much salt goes in.
• Choose lower-salt versions of sauces, stock cubes, and soy sauce.
• Rinse canned beans and vegetables, or buy them tinned in water rather than brine.
• Swap salty snacks for fruit, vegetable sticks, plain rice cakes, or unsalted nuts.
• Use sauces sparingly and ask for them on the side when eating out.
• Eat processed meats and salty foods less often, or in smaller portions.

You do not have to make every change at once. Picking one or two swaps and sticking with them is often more realistic than overhauling your whole diet.

What About Salt Substitutes and Potassium?

The WHO suggests that people who use table salt could consider lower-sodium salt substitutes that contain potassium. Eating plenty of fruit and vegetables also helps, since they are naturally low in sodium and contain potassium.

However, potassium-based salt substitutes are not suitable for everyone. People with kidney disease, or who take certain medicines for blood pressure or heart conditions, should check with a doctor or pharmacist before using them. The WHO also recommends that any salt you use should be iodised.

Building a Lower-Salt Day

Cutting down on salt works best alongside other healthy eating habits. Fresh, minimally processed foods are usually lower in salt and higher in fibre and other nutrients. Our guides on how much fiber you need, how much sugar is too much, and how much water you need can help you build an overall balanced routine.

My Take

What I find most useful about salt is realising that the shaker is not where most of it comes from. It is easy to feel virtuous for not adding salt at the table while a sandwich, a bowl of instant noodles, or a jar of sauce quietly does most of the work. In my view, the simplest starting point is not to "go low salt" overnight, but to pick the two or three salty foods you eat most often and look for a lower-salt swap. Small, repeatable changes like that tend to stick far better than strict rules.

Frequently Asked Questions

How much salt is too much in a day?

The NHS recommends no more than 6 g of salt a day for adults, and the WHO recommends less than 5 g. Most people eat more than this, mainly from packaged and prepared foods.

How do I convert sodium to salt?

As a rough guide, multiply the sodium amount by about 2.5. For example, the WHO equates less than 2,000 mg of sodium with less than 5 g of salt.

Is sea salt or pink salt healthier than table salt?

Different types of salt are still mostly sodium chloride. Switching the type of salt does not change the main advice, which is to eat less salt overall.

Do I need to avoid salt completely?

No. Your body needs a small amount of sodium, and most people get more than enough from food without adding much. The goal is to reduce excess salt, not to eliminate it.

Who should be extra careful about salt?

People with high blood pressure, heart disease, or kidney disease may need to be especially careful. Babies and young children also need much less salt than adults. If you have a health condition, follow your doctor's advice.

The Bottom Line

Most adults eat far more salt than recommended, and most of it comes from everyday packaged and prepared foods rather than the salt shaker. Keeping intake below about 5 to 6 g of salt a day, as advised by the WHO and NHS, can help protect your blood pressure and heart health.

Start with small steps: read labels, compare products, cook more at home, flavour food with herbs and spices, and choose lower-salt versions of the foods you eat most. If you have high blood pressure or another health condition, talk with a health care provider about the right salt intake for you.

Sources

• NHS: Salt: the facts
• NHS: How to read food labels
• World Health Organization: Sodium reduction
• U.S. Food and Drug Administration: Sodium in Your Diet