A practical lower-sodium shopping guide

Compare similar foods side by side

CDC and FDA both recommend comparing Nutrition Facts labels when choosing packaged foods. Look at sodium in milligrams and confirm that the serving sizes are similar enough for the comparison to mean what you think it means.

The Compare Sodium tool calculates the absolute difference between two entered amounts.

Calculate the sodium in the portion you will actually eat

A product can look lower in sodium simply because its labelled serving is smaller. If you routinely eat two servings, multiply the label sodium accordingly before comparing it with a product you eat in a different portion.

This matters especially for snacks, sauces, soups and foods sold in packages that contain more than one serving.

Use 5% and 20% Daily Value as quick signals

FDA guidance considers 5% Daily Value or less per serving low and 20% or more high. These cut points help you scan a label quickly, but milligrams and serving size still provide the detail needed for a realistic comparison.

Know what common sodium claims actually mean

Sodium free: less than 5 mg sodium per serving.

Very low sodium: 35 mg or less per serving.

Low sodium: 140 mg or less per serving.

Reduced sodium: at least 25% less sodium than the regular reference product.

Light in sodium or lightly salted: at least 50% less sodium than the regular reference product under the applicable claim conditions.

No salt added or unsalted: no salt was added during processing, but the food can still contain sodium.

Reduced sodium and low sodium are not synonyms

A “reduced sodium” claim compares the product with another version. A “low sodium” claim describes the sodium level against a regulatory threshold. A food can qualify as reduced sodium without qualifying as low sodium.

Always check the milligrams on the Nutrition Facts panel if the distinction matters to you.

Look beyond foods that taste salty

FDA notes that sodium can appear in foods that do not taste strongly salty. Bread is a useful example because moderate sodium per serving can add up when a food is eaten frequently.

Fresh and minimally processed foods can make comparisons simpler

CDC recommends choosing fresh, frozen or canned vegetables without added salt or sauce when available, and choosing fresh forms of meat, poultry and seafood rather than cured or heavily processed versions when practical.

For packaged fresh meats, check whether saline or salt solution has been added because that can change sodium content.

Check sauces, condiments and seasoning packets

Condiments and seasoning mixes can contribute sodium in relatively small volumes. Compare brands, look at the serving size and consider the amount you actually use rather than assuming one spoonful is nutritionally insignificant.

Build a repeatable shopping routine

A practical routine is to choose a product category, compare two or three labels, check serving sizes, calculate your realistic portion and save the lower-sodium option that still suits your needs. Repeating this for frequently purchased foods can have more impact than focusing only on occasional foods.