How to Cut Back on Sodium Without Sacrificing Flavor
Most of the sodium Americans eat doesn't come from the saltshaker. Learn where it hides and how to cut back while keeping food delicious.
Key takeaways
- The Dietary Guidelines recommend less than 2,300 mg of sodium per day for adults, and most Americans eat more than that.
- Most dietary sodium comes from packaged, processed, and restaurant foods.
- Herbs, spices, citrus, vinegar, and cooking at home make it easier to cut back without losing flavor.
Sodium is an essential mineral — your body needs a small amount to balance fluids and support nerves and muscles. The problem is that most Americans consume far more than they need. Over time, too much sodium can raise blood pressure, a major risk factor for heart disease and stroke.
The good news: your taste buds adapt. As you gradually reduce sodium, foods that once tasted bland start to taste normal, and very salty foods may start to taste too salty.
How much sodium do you need?
The Dietary Guidelines for Americans recommend that adults limit sodium to less than 2,300 milligrams (mg) per day — about the amount in one teaspoon of table salt. According to the FDA, Americans eat an average of about 3,400 mg a day.
Some people may benefit from a lower target, including people with high blood pressure. Your doctor can tell you what's right for you. Learn more in our guide to understanding blood pressure.
Where does sodium come from?
It's easy to blame the saltshaker, but most of the sodium people eat is already in food before it reaches the table. Packaged foods and restaurant meals account for the majority.
Common high-sodium foods include:
- Breads and rolls
- Pizza
- Sandwiches and burgers
- Deli meats, bacon, hot dogs, and sausages
- Canned soups
- Burritos and tacos from restaurants
- Savory snacks like chips, crackers, and pretzels
- Cheese
- Frozen meals
- Sauces, gravies, salad dressings, and condiments like soy sauce and ketchup
Bread is a surprising one. A single slice may not be especially high in sodium, but because many people eat bread several times a day, it adds up.
How to spot sodium on the label
The Nutrition Facts label lists sodium in milligrams and as a % Daily Value. Use the quick rule:
- 5% DV or less per serving is low.
- 20% DV or more is high.
Package claims can help too, but know what they mean:
- "Sodium-free": less than 5 mg per serving
- "Very low sodium": 35 mg or less per serving
- "Low sodium": 140 mg or less per serving
- "Reduced sodium": at least 25% less than the regular product (which may still be high)
- "No salt added" / "unsalted": no salt added during processing (the food may still contain naturally occurring sodium)
For more label-reading tips, see how to read a Nutrition Facts label.
12 practical ways to cut back on sodium
At the grocery store
- Compare brands. Sodium can vary widely between similar products, such as soups, breads, and pasta sauces.
- Choose fresh or frozen produce without sauces or seasoning packets.
- Pick "no salt added" canned goods, or rinse canned beans and vegetables before using.
- Limit processed meats. Choose fresh poultry, fish, or lean meat instead of deli meats and sausages more often.
In your kitchen
- Cook at home more often. You control what goes into your food.
- Season with herbs and spices. Garlic, onion, black pepper, cumin, paprika, oregano, basil, and chili flakes add big flavor.
- Use acid to brighten food. A squeeze of lemon or lime, or a splash of vinegar, can make food taste more vibrant without salt.
- Make your own sauces and dressings. Olive oil, vinegar, mustard, and herbs make a quick vinaigrette.
- Taste before you salt. Many dishes don't need as much as you think.
When eating out
- Ask for sauces and dressings on the side.
- Check nutrition information. Many chain restaurants publish sodium content online or on request.
- Balance your day. If you know dinner will be a restaurant meal, choose lower-sodium options at breakfast and lunch.
Don't forget potassium
Potassium helps balance some of the effects of sodium. Foods rich in potassium include bananas, potatoes, sweet potatoes, beans, lentils, spinach, tomatoes, yogurt, and many other fruits and vegetables. Building meals around a balanced plate naturally boosts potassium.
Important: People with kidney disease or those taking certain blood pressure medications may need to limit potassium, and salt substitutes often contain potassium chloride. Check with your doctor before using salt substitutes or making large changes.
The bottom line
Reducing sodium is mostly about shifting away from heavily processed and restaurant foods and toward fresh foods you season yourself. Make one or two swaps at a time, give your taste buds a few weeks to adjust, and use herbs, spices, and citrus to keep meals flavorful.
Frequently asked questions
Is sea salt healthier than table salt?
Sea salt and table salt contain about the same amount of sodium by weight. Coarse salts may contain less per teaspoon simply because the crystals are larger.
How long does it take to get used to less salt?
Many people notice that their taste preferences begin to adjust within a few weeks of consistently eating less sodium.
Do I need to cut out salt completely?
No. Your body needs some sodium. The goal is to stay within recommended limits, not eliminate it.
Sources
- MedlinePlus. Sodium. National Library of Medicine.
- Dietary Guidelines for Americans.
- Centers for Disease Control and Prevention. About High Blood Pressure.
- U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label.