What does "salt-free" mean?

November 29, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), a product labeled as "salt-free" or "sodium-free" must contain less than 5 milligrams of sodium per serving. However, this legal definition is often confused with other low-sodium labeling, making it crucial for consumers to understand the specific nutritional criteria behind the term.

Quick Summary

The term "salt-free" signifies a product has less than 5 mg of sodium per serving, according to FDA regulations. It is not interchangeable with claims like "no salt added" or "low sodium," which have different, less restrictive criteria. Consumers must read nutrition labels to confirm the actual sodium content.

Key Points

FDA Regulation: The FDA defines "salt-free" as containing less than 5 milligrams of sodium per serving.
Not the Same as 'No Salt Added': Products labeled "no salt added" can still have naturally occurring sodium and don't meet the stricter "salt-free" criteria.
Check the Label: Always verify sodium content on the Nutrition Facts panel, as many processed foods contain sodium from sources other than table salt.
Benefit Health: Reducing sodium intake helps lower blood pressure, improves heart function, and decreases water retention.
Flavor Alternatives: You can use herbs, spices, and acids like lemon juice or vinegar to season food deliciously without adding salt.
Beware of Hidden Sodium: Sodium is often found in surprising places like bread, cheese, and condiments, so cooking from scratch is often the best way to control intake.

Demystifying Food Label Claims: Beyond 'Salt-Free'

Understanding what a food label really means is key to managing your dietary health, especially for sodium intake. While the term "salt-free" seems straightforward, it is one of several regulated claims, each with its own specific guidelines that can influence your food choices. Confusing "salt-free" with "no salt added," for instance, can lead to inadvertently consuming more sodium than intended.

To become a savvier shopper, it is essential to look past the marketing language and check the Nutrition Facts label. Sodium is often present in packaged foods through ingredients other than table salt, such as sodium nitrate or monosodium glutamate (MSG), which are used for preservation or flavor enhancement. By focusing on the total milligrams of sodium listed per serving, you can make informed decisions that align with your health goals, particularly for conditions like high blood pressure or kidney disease.

The Health Benefits of a Low-Sodium Diet

Limiting sodium intake is one of the most effective strategies for improving cardiovascular health. Excess sodium consumption can increase blood pressure, which is a major risk factor for heart attack and stroke. By prioritizing foods that are naturally low in sodium or labeled with accurate low-sodium claims, you can reap significant health benefits:

Blood Pressure Management: For many people with or without hypertension, reducing sodium can lead to a noticeable decrease in blood pressure.
Improved Heart Function: A lower-sodium diet reduces the strain on your blood vessels and heart, potentially reversing heart enlargement and reducing the risk of heart failure.
Reduced Water Retention: High sodium levels can cause the body to retain excess fluid, leading to bloating and swelling. Cutting back on salt helps manage this fluid balance.
Enhanced Flavor Sensitivity: When you reduce your salt intake, your taste buds can recalibrate. After a short adjustment period, you will begin to notice and appreciate the natural flavors in food that were previously masked by excessive salt.

Decoding Sodium-Related Food Claims

Navigating the claims on food packaging requires knowing the specific criteria behind each one. Here is a breakdown of common sodium-related labels, based on FDA guidelines:

Salt-Free / Sodium-Free: Contains less than 5 mg of sodium per serving.
Very Low Sodium: Contains 35 mg of sodium or less per serving.
Low Sodium: Contains 140 mg of sodium or less per serving.
Reduced Sodium: Contains at least 25% less sodium than the regular version of the product. This does not mean the product is low in sodium overall.
Light in Sodium / Lightly Salted: Contains at least 50% less sodium than the regular version.
Unsalted / No Salt Added: No salt was added during processing, but the product may still contain naturally occurring sodium. The label must state "not a sodium-free food" if it doesn't meet the "sodium-free" criteria.

Comparison of Sodium Claims


Claim	Sodium Content per Serving	Is it always a healthy choice?	Key Takeaway
Salt-Free	Less than 5 mg	Yes, regarding sodium content.	The most restrictive claim for sodium.
Low Sodium	140 mg or less	Generally yes, but compare brands.	A good choice, but less strict than "salt-free."
Reduced Sodium	At least 25% less	No, the original could be very high.	The product might still contain a lot of sodium.
No Salt Added	Varies	No, depends on natural sodium content.	Check the nutrition label to see the actual sodium level.

Cooking and Shopping Strategies for a Salt-Free Diet

Achieving a truly salt-free or very low-sodium diet involves more than just selecting packaged goods with the right label. Cooking from scratch allows for maximum control over ingredients. Seasoning with herbs and spices rather than salt is a delicious way to enhance flavor. Lemon juice, garlic, and vinegar are also excellent alternatives to add brightness and depth. When shopping, focus on the perimeter of the grocery store, where fresh, unprocessed foods are located. In the aisles, compare the nutritional labels of different brands to find the lowest sodium option.

Hidden Sources of Sodium

Sodium can be found in many surprising places. Processed and packaged foods account for a significant portion of the average person's sodium intake. Be mindful of hidden salt in items such as:

Breads and Baked Goods: Baking soda and baking powder contain sodium.
Processed Meats and Cheeses: Deli meats, bacon, sausage, and processed cheeses are often very high in sodium.
Canned and Prepared Foods: Soups, sauces, and frozen dinners are frequently packed with sodium for preservation.
Condiments: Ketchup, mustard, and soy sauce can be significant sources of hidden salt.

Conclusion: Making Smarter Choices

In summary, understanding what does "salt-free" mean and the difference between various sodium claims is a crucial step towards better health. It empowers consumers to look beyond misleading marketing and focus on the actual nutritional information. By reading labels carefully, exploring salt substitutes, and being aware of hidden sodium, you can effectively manage your sodium intake and reduce your risk of high blood pressure and other cardiovascular issues. Shifting towards a diet with less processed food and more natural seasonings will not only benefit your health but also allow you to discover a more vibrant palate.

Mayo Clinic's guide to taming your salt habit offers additional tips on reducing sodium in your diet.

Frequently Asked Questions

Yes, for food labeling purposes in the United States, the terms "salt-free" and "sodium-free" are legally interchangeable. Both claims mean that a product contains less than 5 milligrams of sodium per labeled serving.

The main difference is the amount of sodium allowed per serving. "Salt-free" products must have less than 5 mg of sodium, while "low sodium" products can have up to 140 mg of sodium per serving.

Yes. "No salt added" simply means that no sodium chloride (table salt) was added during processing. The product may still contain naturally occurring sodium from its ingredients. Always check the nutrition label for the total sodium content.

Excessive sodium consumption is linked to a number of health issues, including high blood pressure, heart disease, stroke, and kidney disease. Managing intake is a key step towards improving cardiovascular health.

The most reliable way is to read the Nutrition Facts label on packaged foods. Pay close attention to the milligrams of sodium listed per serving and the serving size itself. The ingredient list can also reveal added sodium.

In many countries, a large portion of daily sodium intake comes not from table salt, but from processed and packaged foods like breads, canned goods, processed meats, and restaurant meals.

Many herbs, spices, and ingredients can enhance flavor without sodium. Good options include lemon juice or zest, black pepper, garlic, onions, vinegar, and fresh herbs like basil, oregano, and rosemary.

Research suggests that taste buds can adapt to lower salt levels in as little as 6 to 8 weeks. During this period, you will start to appreciate the natural flavors of food more fully.