Revealed: Where does the majority of our salt come from?

October 25, 2025 •

3 min read

According to the FDA, over 70% of the sodium consumed by Americans comes from packaged and prepared foods, not from the salt shaker. The answer to "Where does the majority of our salt come from?" is surprising to many, as the biggest sources are often foods we don't think of as particularly salty.

Quick Summary

The primary source of dietary sodium is processed and restaurant foods, not the salt added during home cooking. This is because manufacturers use sodium for preservation, flavor, and texture enhancement, with common culprits including deli meats, breads, and canned soups.

Key Points

Processed Foods: The majority of our salt intake is hidden in processed and packaged foods, not added at the table.
Restaurant Meals: A significant amount of sodium comes from restaurant dining, where chefs often use salt and sodium-rich ingredients liberally.
Functional Additive: Food manufacturers add sodium for preservation, texture, and flavoring, so foods that don't taste salty can still be high in sodium.
Label Reading: It is crucial to read the Nutrition Facts label and use the percentage of Daily Value (%DV) to find and compare sodium levels.
Fresh vs. Processed: Choosing fresh, whole foods over processed and packaged options is the most effective way to lower overall sodium intake.
Long-Term Health: Reducing excessive sodium consumption can help lower blood pressure and reduce the risk of heart disease and stroke.

The Surprising Truth About Salt Sources

Many people assume their dietary salt intake is primarily due to the saltshaker on the dinner table. However, this is a significant misconception. The vast majority of our salt intake is hidden in the foods we purchase at the grocery store or order at restaurants. Understanding this fact is the first step toward gaining control of your sodium consumption and improving your overall health.

The Processed and Packaged Food Culprit

Processed and packaged foods are by far the largest contributors of sodium to our diets. Manufacturers add sodium for a variety of reasons beyond simply enhancing flavor. It acts as a preservative to extend shelf life, helps to cure meats, and improves the texture and binding of ingredients in many baked goods and sauces. This means that even foods that don't taste salty, like bread and breakfast cereals, can be high in sodium.

Here are some of the biggest culprits of hidden salt in processed and packaged foods:

Deli meats and cured meats (ham, bacon, salami)
Canned soups and prepared broths
Pizza and frozen dinners
Bread and rolls
Savory snacks (chips, crackers, pretzels)
Cheese
Condiments and sauces (ketchup, soy sauce)
Ready-made pasta dishes and rice mixes

The Restaurant Factor

Eating out, whether at a fast-food restaurant or a sit-down establishment, is another major source of hidden salt. In the United States, restaurant meals account for a substantial portion of the sodium we consume daily. Chefs and food preparers use salt and sodium-based ingredients liberally to enhance the flavor of dishes, often in much higher quantities than a home cook would use. Salty condiments, sauces, and flavor enhancers like MSG are used heavily, meaning that even a seemingly healthy salad can have a high sodium count from the dressing alone.

Comparing Sodium in Processed vs. Natural Foods

The difference in sodium content between natural, whole foods and their processed counterparts is stark. The following table illustrates this gap, highlighting why a diet heavy in packaged items can easily exceed daily sodium recommendations without much effort.


Food Item	Description	Sodium Content (mg/100g)
Beef	Topside, roast, lean	48
Corned Beef	Canned	950
Chickpeas	Dried, cooked unsalted	5
Chickpeas	Canned, drained	220
Salmon	Raw, steamed	110
Salmon	Canned	570
Peanuts	Plain, unroasted	2
Peanuts	Dry roasted	790

Taking Back Control: How to Reduce Sodium

Reducing your sodium intake is possible with conscious effort. Since most sodium is hidden, it requires a shift in habits rather than just putting away the saltshaker. By making deliberate food choices, you can dramatically lower your risk of high blood pressure and other health issues associated with excessive sodium consumption.

Read the Labels: Always check the Nutrition Facts label. Look for the sodium content and compare similar products. Foods with 5% DV or less of sodium per serving are considered low, while 20% or more is high.
Choose Fresh and Whole Foods: Opt for fresh fruits, vegetables, and lean meats over processed alternatives. Fresh, whole foods contain naturally lower levels of sodium and higher levels of potassium, which helps counteract the effects of sodium.
Rinse Canned Foods: Rinsing canned items like beans and tuna can wash away a significant amount of the added sodium.
Cook at Home More Often: Preparing meals at home gives you full control over the ingredients and seasoning. Use fresh herbs, spices, garlic, or citrus juices to add flavor instead of relying on salt.
Reduce Restaurant Frequency: When dining out, ask for sauces and dressings on the side and request that no salt be added to your meal.

Conclusion

The vast majority of our salt intake comes from sources other than the saltshaker, primarily processed, packaged, and restaurant foods. This hidden sodium contributes to excessive intake, increasing the risk of high blood pressure and related health conditions. By becoming a diligent label-reader, opting for whole foods, cooking at home, and being mindful when dining out, individuals can significantly reduce their sodium intake and improve their long-term health.

For more detailed guidance on reducing dietary sodium, the CDC offers a helpful set of resources on their website.

Frequently Asked Questions

The biggest source of sodium in the average diet is processed and packaged foods, which account for more than 70% of total intake. Restaurant meals are also a major contributor.

Sodium is added to processed food for several reasons: it acts as a preservative to prevent spoilage, enhances flavor, and is used to improve texture and color. Many items that don't taste salty still contain high amounts.

Common foods with hidden sodium include deli meats, pizza, sandwiches, soups, savory snacks like chips, bread and rolls, and many types of cheese and canned goods.

No, sodium and salt are not the same. Salt is a chemical compound called sodium chloride, which is about 40% sodium and 60% chloride. Sodium is a mineral that can also be found in other forms besides salt, such as MSG and baking soda.

To reduce sodium, focus on eating fresh, minimally processed foods, and use herbs, spices, and citrus for flavor instead of salt. Compare product labels and choose low-sodium or 'no salt added' options, and rinse canned foods before use.

Eating too much sodium can increase blood pressure, which is a major risk factor for heart disease and stroke. It can also increase the risk of gastric cancer, kidney disease, and osteoporosis.

When eating at restaurants, ask for your meal to be prepared with no added salt. Request that sauces and salad dressings be served on the side so you can control the amount you use. Choosing fresh fruit or vegetables as a side can also help.