How Can You Check the Sodium Content in Your Food?

January 5, 2026 •

4 min read

Most Americans consume far more than the recommended 2,300 milligrams of sodium daily, primarily from packaged and restaurant foods. Learning how to check the sodium content in your diet is a powerful step toward managing your health and making more informed choices about what you eat.

Quick Summary

This guide details effective strategies for assessing sodium in food. It explains how to interpret nutrition labels, understand serving sizes and % Daily Value, identify hidden salt in ingredient lists, decode common label claims, and manage intake when dining out or cooking at home. Practical tips empower readers to control their sodium consumption.

Key Points

Check Labels: Always read the Nutrition Facts panel for the mg of sodium per serving.
Mind Serving Size: A label's sodium content applies to one serving. If you eat more, multiply accordingly.
Heed %DV: Use the 5% DV (low) and 20% DV (high) guideline for quick comparison.
Spot Hidden Salt: Look for alternative sodium names like MSG, sodium nitrate, and baking soda in ingredient lists.
Rinse Canned Goods: Washing canned vegetables and beans can significantly reduce their sodium content.
Cook More at Home: Preparing meals yourself gives you total control over how much salt is added.
Flavor with Spices: Use herbs, spices, and acid like lemon juice to add flavor instead of relying on salt.

Decoding the Nutrition Facts Label

To reliably assess the sodium in packaged foods, the Nutrition Facts label is your most important tool. Learning to read it correctly is key, as the total sodium can be deceptive if you don't account for portion sizes.

Understand Serving Size and Total Milligrams

First, always look at the serving size listed at the top of the label. The sodium amount, shown in milligrams (mg) further down, corresponds to a single serving. If you consume two servings, you must double the listed sodium amount. This is a common pitfall that can lead to significant overconsumption.

Use the Percent Daily Value (%DV)

The % Daily Value column offers a quick snapshot of a food's sodium level. For a daily value of 2,300 mg, the general guide is simple:

5% DV or less per serving is low in sodium.
20% DV or more per serving is high in sodium.

Use this percentage to easily compare similar products side-by-side. For example, comparing two brands of soup can quickly reveal which one is the lower-sodium choice.

Uncovering Hidden Sodium Sources

Not all sodium is listed as "salt" or "sodium chloride." Many additives contain sodium, which must be identified by reading the ingredient list. Ingredients are listed in descending order by weight, so if a sodium-containing item appears near the top, the product is likely high in salt.

A List of Hidden Sodium Names

Monosodium glutamate (MSG)
Sodium nitrate or nitrite
Sodium benzoate
Sodium citrate
Disodium phosphate
Baking soda (sodium bicarbonate)
Celery salt, garlic salt, or onion salt
Brine

Interpreting Label Claims

Food packaging often features marketing claims that can be misleading. Here’s a clear breakdown of what these terms actually mean.


Claim	What It Means	Recommendation
Salt/Sodium-Free	Contains less than 5 mg of sodium per serving.	Best choice for a very low-sodium diet.
Very Low Sodium	Contains 35 mg of sodium or less per serving.	Excellent option for limiting sodium.
Low Sodium	Contains 140 mg of sodium or less per serving.	Good choice, but still monitor serving sizes.
Reduced Sodium	Contains at least 25% less sodium than the regular version.	Not necessarily low-sodium; check the label carefully.
Light in Sodium	Contains at least 50% less sodium than the regular version.	Similar to 'reduced,' always compare %DV.
No Salt Added	No salt was added during processing, but the food still contains naturally occurring sodium.	Check the label for the total amount of sodium.

Managing Sodium in Restaurants and at Home

Most sodium consumption comes from processed foods, restaurant meals, and fast food, not the saltshaker at home.

When Dining Out

Request alterations: Ask for your meal to be prepared without added salt. Request that sauces, gravies, and dressings be served on the side so you can control the amount.
Be aware of high-sodium words: Menu descriptions with words like "pickled," "brined," "cured," or served with a sauce like teriyaki often indicate high sodium levels.
Control your portion: Split an entree with a friend or ask for a to-go box immediately to reduce your overall intake.

When Cooking at Home

Cook more often: Preparing your own meals from fresh ingredients is the most effective way to control sodium.
Enhance flavor naturally: Use herbs, spices, lemon juice, or vinegar instead of salt. As your palate adjusts, you'll likely find you don't even miss the salt.
Rinse canned foods: For items like canned beans or tuna, rinsing them thoroughly can remove up to 40% of the sodium.

Utilizing Digital Tools for Monitoring

For those who want to actively track their intake, numerous digital tools and apps can help log and monitor daily consumption. While not a substitute for medical advice, they can provide a good estimate and help build consistent habits. Apps like MyFitnessPal, Cronometer, or Fitia offer robust tracking features. For the most accurate assessment of sodium balance in the body, a healthcare provider might order medical tests, such as a blood or 24-hour urine test. More information on using food labels for a lower-sodium diet can be found on the FDA's website: Sodium in Your Diet | FDA.

Conclusion: Making Informed Choices

By learning how to read labels, identify hidden sodium, and make smarter choices at restaurants and at home, you take control of your diet and your health. Remember that taste is not a reliable indicator of sodium content. Always check the Nutrition Facts label, compare similar products, and explore natural flavor enhancers to reduce your intake. Consistent effort leads to improved cardiovascular health and a better sense of well-being.

Frequently Asked Questions

The American Heart Association recommends no more than 2,300 mg per day for most adults, with an ideal limit closer to 1,500 mg per day.

'Reduced sodium' means the product contains at least 25% less sodium than the regular version, but it may still be a high-sodium food. 'Low sodium' is a much stricter claim, meaning it contains 140 mg of sodium or less per serving.

No. While sea salt and table salt can have different textures and flavors, they have the same nutritional content and contain roughly the same amount of sodium by weight.

No. Many foods that don't taste salty, like bread, pastries, and some cereals, can contain a surprising amount of sodium.

You can check for nutritional information on the restaurant's website beforehand or ask for your meal to be prepared without added salt and with sauces on the side.

Salt substitutes often use potassium chloride instead of sodium chloride. Most people can use them, but if you have a medical condition, especially kidney disease, or take certain medications, you should consult a doctor before use.

You can add flavor to your food with a variety of herbs, spices, garlic, onion, chili, and citrus juices like lemon and lime.