Avoid Salt guide
How to read sodium on food labels
The sodium line on a Nutrition Facts label becomes much more useful when you read it together with serving size, servings per container and Percent Daily Value. The most common mistake is treating the sodium number as though it applies to the whole package when the label actually describes one serving.
Start with serving size before reading sodium
The nutrition information on a packaged food normally applies to the serving size shown near the top of the panel. A package may contain one serving, several servings or dual-column information for different amounts.
Serving size reflects a standardized labelled quantity. It is not automatically the amount you personally should eat.
Find sodium in milligrams
The sodium line gives the milligrams of sodium in one labelled serving. This is the quantitative number to use when comparing the sodium in the portion you actually eat.
If the label says 420 mg sodium per serving and you eat two servings, the arithmetic total is 840 mg.
Use Percent Daily Value as a quick label-reading guide
The FDA Daily Value for sodium is 2,300 mg. FDA guidance says that 5% Daily Value or less per serving is considered low, while 20% Daily Value or more per serving is considered high.
Those percentages describe a labelled serving. They do not replace serving-size math and they do not become an individualized medical target.
Calculate the portion you actually ate
The basic formula is:
Total sodium = sodium per serving × servings eaten
A label showing 300 mg per serving becomes 450 mg if you eat 1.5 servings and 900 mg if you eat three servings. Use the Nutrition Label Sodium Calculator when the serving arithmetic is inconvenient.
Do not compare products before checking their serving sizes
Two products can display different sodium values while also using different serving sizes. If one label describes 30 g and another describes 50 g, the lower milligram number does not automatically mean the product provides less sodium for the amount you intend to eat.
When serving sizes differ, compare equivalent quantities where practical or calculate the sodium for your expected portion.
Understand what low sodium and reduced sodium mean
FDA consumer guidance defines several sodium claims. “Sodium free” means less than 5 mg per serving. “Very low sodium” means 35 mg or less per serving. “Low sodium” means 140 mg or less per serving. “Reduced sodium” means at least 25% less sodium than the regular reference product.
“Reduced sodium” therefore does not mean the food is necessarily low in sodium. A product can be substantially lower than its regular version and still contain a meaningful amount of sodium.
No salt added does not mean sodium free
FDA explains that “no salt added” or “unsalted” means salt was not added during processing. The food may still contain naturally occurring sodium or sodium from other ingredients. Check the Nutrition Facts panel for the actual number.
Taste is not a reliable sodium test
FDA notes that some foods can contain sodium without tasting obviously salty. Frequently eaten foods can also contribute substantial sodium across a day even when each serving is only moderate.
The label gives a better answer than taste when your goal is to quantify sodium.
Check the ingredient list when you want to understand where sodium may come from
The Nutrition Facts panel tells you how much sodium is present. The ingredient list can help explain possible sources. Sodium may appear through salt or through ingredients such as MSG, sodium bicarbonate, sodium nitrite and sodium benzoate.
The Hidden Sodium Ingredient Finder highlights those terms without pretending to calculate their individual contribution.
See how sodium changes when the portion changes
Move from one serving to a larger portion and watch both milligrams and Percent Daily Value change.
Common sodium claims on U.S. food packages
These claims do not all mean the same thing. Some set an absolute sodium amount, while others compare a product with its regular version.
| Claim | What it means |
|---|---|
| Salt/sodium-free | Less than 5 mg of sodium per serving. |
| Very low sodium | 35 mg of sodium or less per serving. |
| Low sodium | 140 mg of sodium or less per serving. |
| Reduced sodium | At least 25% less sodium per serving than the regular reference food. |
| Light in sodium / lightly salted | At least 50% less sodium than the regular reference food. |
| No salt added / unsalted | No salt is added during processing. The food may still contain sodium and is not necessarily sodium-free. |
Source: U.S. Food and Drug Administration. Verified 2026-08-14.
Sources
- U.S. Food and Drug Administration
The Daily Value for sodium on U.S. Nutrition Facts labels is 2,300 mg. FDA guidance describes 5% Daily Value or less per serving as low and 20% or more as high.
Verified 2026-08-10 - U.S. Food and Drug Administration
FDA consumer guidance explains sodium sources, serving-size arithmetic, sodium-containing additives and common sodium nutrient-content claims.
Verified 2026-08-10 - U.S. Food and Drug Administration
FDA regulates nutrient-content claims such as sodium-free, low sodium, reduced sodium and related comparative claims.
Verified 2026-08-10