Sodium Sources: Where Does All That Sodium Come From?
How do sodium and salt differ?
Sodium and salt are often thought to be the same. But they’re not exactly. Sodium is a mineral that can occur naturally in foods or be added during production, or both. Table salt is about 40% sodium and 60% chloride.
Here is roughly how much sodium is in table salt:
- 1/4 teaspoon salt = 600 milligrams (mg) of sodium
- 1/2 teaspoon salt = 1,200 mg of sodium
- 3/4 teaspoon salt = 1,800 mg of sodium
- 1 teaspoon salt = 2,400 mg of sodium
What are common sodium sources?
About 14% of the sodium in people’s diets is found naturally in some foods, U.S. research shows. Also, many people add salt while cooking and eating. That accounts for only about 11% of total sodium intake.
Even if you rarely pick up the salt shaker, you’re probably getting too much sodium. That’s because sodium is often found in packaged and prepared foods, such as canned soups, lunch meats and frozen dinners. It can be added as salt or as other common forms of sodium, such as baking soda.
More than 70% of the sodium we eat in the U.S. comes from packaged or restaurant foods. It’s much harder to limit sodium when it’s already added to foods we buy.
So choosing less-processed foods and making more meals at home are great ways to limit sodium intake. It also helps to compare Nutrition Facts labels and choose products with the lowest amount of sodium per serving that you can find.
Medications are also sodium sources. Check the active and inactive ingredients on the labels of over-the-counter drugs. For prescription drugs, ask your health care team or pharmacist if the medication is high in sodium.
Look for sodium in disguise.
Sodium comes in many forms. Some of the more obvious ways it’s listed on nutrition labels are “salt,” “soda” and “sodium.” And there are various forms of salt, such as Himalayan pink salt, kosher salt, rock salt and sea salt.
But sometimes, sodium is hidden on product labels in words that you may not know.
Ingredients that contain sodium include:
- Disodium guanylate
- Disodium inosinate
- Fleur de sel
- Monosodium glutamate (MSG)
- Sodium bicarbonate
- Sodium nitrate
- Sodium citrate
- Sodium chloride (salt)
- Sodium diacetate
- Sodium erythorbate
- Sodium lactate
- Sodium metabisulfite
- Sodium phosphate
- Trisodium phosphate
What’s the healthiest salt?
Foodies and chefs may prefer kosher or sea salts for their taste, texture or color. But table salt, kosher salt and most sea salts contain about 40% sodium. Sea salt may have trace levels of minerals such as magnesium, potassium and calcium. But you can also get those from other healthy foods.
Compared with table salt, kosher salt and some sea salts may have larger crystal sizes. So these may have less sodium per teaspoon simply because fewer crystals fit on the spoon. Check the Nutrition Facts label to compare how sodium in a given sea salt compares with the amounts of sodium in table salt, as listed above.
Sea salt is left behind after seawater evaporates. This salt usually is not processed, or is lightly processed. It may retain an uneven or darker color and contain trace levels of minerals including magnesium, potassium and calcium.
On the other hand, table salt is mined from salt deposits. It is processed to a fine texture so it’s easier to mix and use in recipes. This processing strips table salt of other minerals. Also, additives may be used to prevent clumping.
Himalayan pink salt is harvested from mines in Pakistan. Compared with table salt, it is less processed, has larger crystals and contains some trace minerals.
Bottom line: While different salts vary in texture, processing, and trace minerals, their sodium content is generally similar. For heart health, it’s the total sodium intake that matters most—regardless of the type of salt.
Why does food have so much sodium?
Sodium plays many roles in our food. Adding flavor is its most common function. Sodium also can keep food safe as a preservative, enhance color or add texture. For example, baking soda (sodium bicarbonate) helps bread and other baked goods rise.
But often, more salt is added than is needed. The good news is that many food companies and some restaurants are taking steps to reduce sodium.
