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Where is the salt in your day?

About 70% of the sodium we eat is already in the food when we buy it, so the shaker is the wrong place to look. Tap what you eat on an ordinary day and see which few foods carry most of it.

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Whose limit

World Health Organization: under 2,000 mg sodium (5 g salt).

0 mg of 2,000 mg sodium

Tap + on what you eat in a day

As salt: 0 g of 5 g

Bread and cereals

Bread, white or wholemeal · 1 slice
about 150 mg sodium (0.4 g salt)
0
Bagel · 1 medium
about 430 mg sodium (1.1 g salt)
0
Flour tortilla or wrap · 1 large
about 500 mg sodium (1.3 g salt)
0
Breakfast cereal · 1 bowl (40 g)
about 200 mg sodium (0.5 g salt)
0

Meat, fish and cheese

Ham or turkey, deli slices · 55 g (2 oz)
about 550 mg sodium (1.4 g salt)
0
Bacon · 2 slices
about 360 mg sodium (0.9 g salt)
0
Sausage · 1 link (75 g)
about 600 mg sodium (1.5 g salt)
0
Canned tuna, drained · 85 g
about 250 mg sodium (0.6 g salt)
0
Cheddar or other hard cheese · 30 g
about 190 mg sodium (0.5 g salt)
0
Processed cheese slice · 1 slice
about 300 mg sodium (0.8 g salt)
0
Cottage cheese · ½ cup
about 400 mg sodium (1 g salt)
0

Soups, sauces and extras

Canned soup · 1 cup (half a can)
about 750 mg sodium (1.9 g salt). The whole can is double.
0
Instant noodles with the seasoning · 1 pack
about 1,600 mg sodium (4 g salt)
0
Stock cube · 1 cube
about 1,000 mg sodium (2.5 g salt)
0
Pasta sauce from a jar · ½ cup
about 450 mg sodium (1.1 g salt)
0
Soy sauce · 1 tablespoon
about 900 mg sodium (2.3 g salt)
0
Ketchup · 1 tablespoon
about 160 mg sodium (0.4 g salt)
0
Salad dressing · 2 tablespoons
about 300 mg sodium (0.8 g salt)
0
Dill pickle · 1 spear
about 300 mg sodium (0.8 g salt)
0
Olives · 5
about 200 mg sodium (0.5 g salt)
0
Salt you add yourself · ¼ teaspoon
about 575 mg sodium (1.4 g salt). Cooking and the shaker together.
0

Restaurant and takeaway

Pizza · 2 slices
about 1,400 mg sodium (3.5 g salt)
0
Cheeseburger, fast food · 1 single
about 750 mg sodium (1.9 g salt)
0
Fries · 1 medium
about 250 mg sodium (0.6 g salt)
0
Fried chicken, fast food · 2 pieces
about 1,300 mg sodium (3.3 g salt)
0
Shop-bought sandwich, ham or chicken · 1
about 1,000 mg sodium (2.5 g salt)
0
Burrito, filled · 1
about 2,000 mg sodium (5 g salt)
0
Stir-fry takeaway with rice · 1 main
about 2,200 mg sodium (5.5 g salt)
0

Snacks, cans and ready meals

Frozen ready meal · 1
about 800 mg sodium (2 g salt)
0
Baked beans · ½ cup
about 450 mg sodium (1.1 g salt)
0
Canned vegetables, not rinsed · ½ cup
about 300 mg sodium (0.8 g salt)
0
Potato chips (crisps) · 1 small bag (28 g)
about 160 mg sodium (0.4 g salt)
0
Pretzels · 28 g
about 350 mg sodium (0.9 g salt)
0
Salted nuts · 30 g, a handful
about 110 mg sodium (0.3 g salt)
0

Sodium to salt, for reading labels

Labels in the US and Canada list sodium in mg. Labels in the UK and Europe list salt in g. Type either one.

Sodium (mg)Salt (g)

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Where the numbers come from

Limits: the World Health Organization advises under 2,000 mg of sodium a day (5 g of salt, about a level teaspoon). The US Dietary Guidelines say under 2,300 mg, and the American Heart Association suggests 1,500 mg as the ideal for people with high blood pressure. The UK says under 6 g of salt, which is 2,400 mg of sodium. To convert, salt = sodium × 2.5.

Food values are typical amounts from USDA FoodData Central and US restaurant nutrition tables, rounded. The same kind of bread, soup or sauce can differ by a factor of two between brands, so trust the label over this list. Much of the sodium arrives in the foods covered in Ultra-processed foods: what the evidence says.

General information, not medical advice. Don't stop or change blood pressure medicine on your own. If you have kidney disease or heart failure, your doctor may give you a different sodium limit: follow that one.