The WHO reference
WHO recommends less than 2 g sodium daily for adults, equivalent to less than 5 g salt. This includes salt already present in foods. It is not an allowance to add at the table on top of bread, cheese, sauces and prepared meals.
Converting sodium to salt
To compare labels using different terms, salt ≈ sodium × 2.5. For example, 400 mg sodium corresponds to about 1,000 mg, or 1 g, salt. First check whether the information is per 100 g, per serving or for the entire package, and keep units consistent.
Check a regular purchase
Choose two similar products you buy often, such as ready-made soups, and compare their salt for the same amount. When cooking, try herbs, spices or lemon before adding more salt. Changing a frequently used salty ingredient can be more manageable than rewriting every recipe at the same time.
Substitutes are not suitable for everyone
Some lower-sodium salts contain potassium. If you have kidney disease or take medicines affecting potassium, ask your clinician before using them. Sea salt or a particular colour of salt does not remove sodium: a commercial name does not replace checking what the product contains.
