Which is the most saltiest food in the world?

December 14, 2025 •

5 min read

According to the World Health Organization, the average adult consumes over twice the recommended daily limit of sodium, largely from processed and prepared foods. While table salt is a high-sodium component, it's often the hidden sources within our diets that contribute most significantly to our overall intake. The perception of what makes a food salty can be deceptive; some items are unexpectedly high in sodium, far surpassing other, more obvious contenders.

Quick Summary

This article explores the contenders for the world's saltiest foods, examining highly processed items, preserved meats, condiments, and even certain international candies. It highlights the often-hidden high-sodium culprits in our daily diets and explains the health implications of excessive salt consumption.

Key Points

No Single 'Saltiest' Food: While some artisanal candies or bouillon cubes are extremely high in sodium concentration, the biggest contributor to high sodium intake is common processed food.
Hidden Salt in Everyday Items: Foods like bread, canned soups, and deli meats surprisingly contain large amounts of sodium, often accounting for most of a person's daily intake.
High-Sodium Condiments: Soy sauce, fish sauce, and certain Asian pastes pack an intense sodium punch in small quantities, significantly boosting the salt content of a meal.
Health Risks of Excess Sodium: Excessive salt consumption is a major cause of high blood pressure, leading to higher risks of heart disease, stroke, and kidney disease.
Choose Fresh and Read Labels: Reducing sodium intake involves opting for fresh, whole foods, reading nutrition labels carefully, and using herbs and spices instead of salt for flavor.
Cultural Dietary Differences: Sodium consumption patterns differ globally, with some countries showing very high intake levels influenced by traditional cooking methods and increasing processed food availability.

Unmasking the World's Saltiest Culinary Extremes

While identifying a single "most saltiest food" is complex due to varying preparation methods and portion sizes, certain categories and specific items consistently contain alarmingly high sodium levels. The title could arguably go to artisanal candies or concentrated bouillon, but it is the processed foods we consume daily that contribute the most to global overconsumption.

The Most Shocking Contenders for Saltiness

Artisanal Candies: The Swedish candy "Svenskjävlar" from Haupt Lakrits is notorious for its extreme saltiness, featuring a combination of salty licorice and a dusting of salmiak (ammonium chloride). Another contender is the Finnish candy "Samaki," a very strong, salty licorice. While not consumed in large quantities, these candies represent a peak of concentrated salt flavor.
Concentrated Bouillon Cubes: Designed to add intense flavor to soups and sauces, a single bouillon cube can contain an astonishing amount of sodium. Some sources cite values up to 20,000 mg of sodium per 100g, making them one of the densest sources of salt by weight.
Cured and Processed Meats: Many processed meats are loaded with sodium for preservation and flavor. Items like bacon, ham, jerky, and certain cold cuts rank highly. For example, a 100g portion of corned beef can contain over 950mg of sodium, and some deli turkey meat can exceed 1,050mg of sodium per serving.
Soy Sauce: A staple condiment in many cuisines, soy sauce is famously high in sodium. A single tablespoon can contain over 900 mg of sodium, or nearly 40% of the daily recommended intake. While versions with reduced salt are available, the standard product is a concentrated source of sodium.

The Saltiest Everyday and Processed Foods

In our day-to-day lives, the highest intake of sodium often comes from common, less obvious sources. The American Heart Association identifies the "Salty Six" as some of the top sources of sodium in American diets, including bread and rolls, cold cuts, pizza, poultry, soup, and sandwiches. Many pre-packaged and restaurant foods are also packed with sodium to enhance flavor and prolong shelf life.

Canned Soups: A single cup of canned chicken noodle soup can contain up to 940mg of sodium, nearly half of the WHO's daily recommendation.
Pickles and Preserved Vegetables: The pickling process relies heavily on salt as a preservative. Store-bought pickles, sauerkraut, and olives are all examples of foods with high sodium levels.
Snack Foods: Items like chips, crackers, and pretzels are known for their salt content, with savory snacks being a major source of sodium in diets.

Sodium Content Comparison


Food Item (per 100g)	Typical Sodium (mg)	Notes
Table Salt	~38,000	The baseline for pure sodium chloride.
Bouillon Cubes	~20,000	Highly concentrated flavor base.
Soy Sauce (average)	~6,000	Often used in small quantities, but adds up quickly.
Processed Cheese	~1,300	Varies widely, but processed varieties are high.
Salted Nuts	~400	A classic salty snack.
Canned Soup	~900 (per cup)	Can vary significantly by brand and type.
Fresh Salmon	~110	Significantly lower than its smoked counterpart.
Fresh Fruit	~5	Naturally low in sodium.

The Health Implications of a High-Sodium Diet

Excessive sodium intake poses significant health risks. A high-sodium diet is a major contributor to high blood pressure, also known as hypertension, which is a leading cause of heart disease and stroke. Other potential health effects include increased risk of kidney disease, osteoporosis, and gastric cancer. Additionally, high sodium can cause increased water retention, leading to bloating and puffiness. The average American consumes significantly more than the daily recommended amount of sodium, which is 2,300mg. A healthier target for most adults is even lower, at around 1,500mg per day.

The Challenge of Processed Foods

One of the biggest challenges in controlling sodium intake is that over 70% of the sodium in our diets comes from processed and restaurant foods, not from the salt shaker. Salt is added during manufacturing not just for flavor, but also as a preservative and to improve texture. This makes it difficult for consumers to reduce their intake without actively choosing fresh, unprocessed ingredients and cooking at home.

Practical Steps to Reduce Sodium Intake

Read Labels: Pay close attention to the Nutrition Facts panel and compare sodium levels between similar products. Opt for items labeled "low sodium" or "no salt added".
Choose Fresh Foods: Fresh fruits, vegetables, and meats are naturally low in sodium. Build your meals around these ingredients.
Rinse Canned Goods: For canned vegetables and beans, rinsing them thoroughly can remove a significant amount of the added salt.
Flavor with Herbs and Spices: Instead of salt, use herbs, spices, citrus juice, and vinegars to enhance the flavor of your food.
Cook at Home: Cooking allows you to control the amount of salt added. Recipes can often be modified to use less or even no added salt.
Reduce Condiments: Many condiments like soy sauce, ketchup, and salad dressings are high in sodium. Look for low-sodium alternatives or use them sparingly.

The Global Context

While the search for the "most saltiest" food often focuses on specific, highly concentrated items, it is the overall dietary habits that pose the greatest risk. The average salt intake in China, for example, is significantly higher than the global recommendation, largely due to traditional cooking methods and increased consumption of processed foods. This regional data underscores how cultural dietary practices heavily influence national sodium consumption.

Conclusion: The Real Culprit

While some artisanal or concentrated foods may hold the title for the saltiest food by concentration, the most impactful and dangerous sources of high sodium are the everyday processed and prepared foods that dominate modern diets. From canned soups to deli meats, these items contribute to a widespread overconsumption of salt, leading to significant health issues like high blood pressure and increased risk of cardiovascular disease. By making conscious choices to reduce processed food consumption, read labels, and flavor meals with fresh ingredients, individuals can effectively manage their sodium intake and improve their long-term health. The real "saltiest food" isn't a novelty candy, but the aggregate of hidden sodium in our daily routines. For more in-depth information on sodium and diet, consult reliable health authorities like the World Health Organization.

Frequently Asked Questions

While table salt is pure sodium, among liquid condiments, fish sauce and standard soy sauce are exceptionally salty. A single tablespoon of soy sauce can contain nearly 40% of the recommended daily sodium intake.

Many preserved foods, like pickles, olives, and cured meats, are high in salt because it is used as a primary preservative. However, some manufacturers offer reduced-sodium versions, and rinsing can help lower the salt content.

Research has consistently shown that China has one of the highest average salt intakes in the world, with adults consuming more than double the recommended amount.

The World Health Organization recommends a daily sodium intake of less than 2,000 mg (equivalent to 5g of salt). However, many Americans consume significantly more than this.

Excessive salt intake is strongly linked to high blood pressure (hypertension), which increases the risk of heart disease, stroke, kidney disease, and gastric cancer.

To reduce salt intake, focus on eating fresh foods, reading nutrition labels, choosing low-sodium versions of processed foods, and using herbs, spices, and citrus to flavor your meals instead of salt.

Yes, salt is often added to baked goods like cookies, cakes, and sugary cereals to balance the sweetness and enhance other flavors. It is a hidden source of sodium in many surprising products.