How much salt should an Australian eat a day?

The average Australian adult consumes nearly double the recommended daily amount of salt, a trend that significantly increases the risk of high blood pressure, heart attack, and stroke. Understanding how much salt should an Australian eat a day is a vital step towards safeguarding your long-term health and wellbeing. This article breaks down the official guidelines and offers practical tips for reducing your intake.

Quick Summary

Australian health authorities advise adults to limit sodium intake to 2,000 mg daily, equivalent to 5 grams of salt, or one teaspoon. This is crucial for preventing chronic disease, but most Australians consume far more, primarily from processed foods. Learning to read food labels and cooking with fresh ingredients are key strategies for reducing daily consumption.

Key Points

• Daily Limit: Healthy Australian adults should aim for no more than 2,000 mg of sodium per day, which is equivalent to 5 grams (one teaspoon) of salt.

• Average Consumption is High: The average Australian consumes nearly double the recommended amount of salt, increasing cardiovascular disease risk.

• Hidden Salt is Key: About 75-80% of dietary sodium comes from processed and packaged foods, not from the salt shaker.

• Read Labels: Check the sodium content on the Nutrition Information Panel; aim for less than 120mg/100g sodium.

• Cook with Fresh Ingredients: Reduce intake by cooking more meals at home using fresh, whole foods which are naturally low in sodium.

• Flavour Without Salt: Use herbs, spices, garlic, ginger, and lemon juice to enhance flavour instead of relying on salt.

• Health Risks: Excessive salt intake is a major cause of high blood pressure, increasing the risk of heart disease, stroke, and kidney problems.

Recommended Salt and Sodium Intake for Australian Adults

For a healthy adult in Australia, the recommended upper limit for sodium consumption is 2,000 milligrams per day. This is equivalent to approximately 5 grams of salt, which is about one level teaspoon. Sodium is a component of salt, but not all sodium comes from table salt. Sodium occurs naturally in foods and is added to processed products as additives. The adequate intake (AI) for Australian adults is even lower, ranging from 460 to 920 mg of sodium per day, which is the body's minimum requirement.

The Health Risks of Exceeding Daily Salt Recommendations

Consuming too much salt significantly impacts cardiovascular health. Excess sodium causes water retention, increasing blood volume and pressure on blood vessels. This can lead to health issues including high blood pressure, cardiovascular disease (such as heart attacks and strokes), and kidney damage. Increased calcium excretion may also weaken bones.

Where is the 'Hidden' Salt in Your Diet?

Most salt in the Australian diet comes from processed and packaged foods, contributing 75-80% of sodium intake. Salt is added for flavour and preservation, making it easy to consume excessively. Common sources of hidden salt include bread and cereals, processed meats, ready-made meals, sauces, condiments, and certain dairy products like cheese. A table comparing sodium in everyday Australian foods can be found here: {Link: VicHealth https://www.vichealth.vic.gov.au/sites/default/files/20150317_Shake-the-habit-Ten-tips-to-reduce-salt-in-your-diet_MR.pdf}

Strategies for Reducing Salt Intake

Simple changes can help lower your salt intake. Read food labels, aiming for less than 120mg/100g sodium. Cook at home more with fresh, whole foods and flavour using herbs, spices, garlic, ginger, lemon, or vinegar instead of salt. Reduce consumption of processed foods and taste food before adding salt.

Conclusion

Australian adults should aim for no more than 5 grams (one teaspoon) of salt, or 2,000 mg of sodium, per day. Reducing intake by being aware of hidden salt in processed foods and cooking with fresh ingredients, herbs, and spices can significantly benefit heart and overall health. Consult a healthcare professional for personalised advice, especially with existing health conditions. Resources like the FoodSwitch app can help manage salt intake.

Disclaimer

Disclaimer: The information in this article is for general knowledge and informational purposes only, and does not constitute medical advice. Consult a qualified healthcare professional before making any changes to your diet or health regimen.

Sources

: Better Health Channel. "Salt." Better Health Channel, Government of Victoria, updated 14 May 2025, www.betterhealth.vic.gov.au/health/healthyliving/salt. Accessed 11 Oct 2025. : Heart Foundation. "Salt and Heart Health." Heart Foundation, 19 May 2025, www.heartfoundation.org.au/healthy-living/healthy-eating/salt-and-heart-health. Accessed 11 Oct 2025. : Heart Smart Australia. "7 Ways to Reduce Salt in You Diet." Heart Smart Australia, heartsmartaustralia.com/blog/how-to-reduce-salt-in-diet/. Accessed 11 Oct 2025. : Healthdirect. "Salt and sodium - how to reduce intake." Healthdirect, Government of Australia, 12 Oct 2023, www.healthdirect.gov.au/salt. Accessed 11 Oct 2025.

Frequently Asked Questions

What is the recommended daily sodium intake for an Australian adult?

The recommended maximum daily sodium intake for healthy Australian adults is 2,000 milligrams, which is equal to approximately 5 grams of salt, or one teaspoon.

Where does most of the salt in the average Australian's diet come from?

Most of the salt in the Australian diet comes from processed and packaged foods, with an estimated 75-80% of daily intake being 'hidden' in products like breads, processed meats, and sauces.

What health problems are linked to consuming too much salt?

Eating too much salt can lead to high blood pressure, which increases the risk of serious health issues including heart disease, stroke, and chronic kidney disease.

How can I check the salt content of packaged foods?

You can check the salt content by looking at the Nutrition Information Panel (NIP) on the food label. The sodium content is listed in milligrams (mg) per 100 grams of the product.

What are some good alternatives to using salt for flavouring food?

You can use fresh or dried herbs, spices, garlic, ginger, lemon juice, lime juice, or vinegar to add flavour to your meals without adding extra sodium.

Are all types of salt the same in terms of sodium content?

Yes, all types of salt, including sea salt, rock salt, and Himalayan pink salt, contain similar amounts of sodium. The source or colour does not make one type healthier than another.

Does reducing my salt intake make a difference if I don't have high blood pressure?

Yes. Reducing your salt intake can still help prevent high blood pressure from developing in the first place, and it reduces the risk of heart disease and stroke over the long term.

How long does it take for my taste buds to adjust to a lower-salt diet?

It typically takes about 6 to 8 weeks for your taste buds to adapt to a lower-salt diet, after which you will begin to appreciate the natural flavours of food more.