Health⏱ 4 min read
How to Calculate Your Daily Salt Intake
Most people have no idea how much salt they consume. Here is how to calculate sodium from nutrition labels, convert between sodium and salt, and identify the hidden sources adding the most.
The UK maximum recommended salt intake is 6g per day for adults — equivalent to about one teaspoon. The average UK adult consumes around 8g. Understanding where the hidden salt comes from is the key to reducing intake.
Salt vs Sodium: The Conversion
Salt (sodium chloride, NaCl) and sodium are not the same thing.
Food labels often show SODIUM, not salt.
Salt = Sodium x 2.5
Example: food label shows 0.8g sodium per serving
Salt = 0.8 x 2.5 = 2.0g salt per serving
This is already 33% of the daily maximum.
To check if a food is high, medium, or low in salt:
High: more than 1.5g salt (0.6g sodium) per 100g
Medium: 0.3-1.5g salt (0.1-0.6g sodium) per 100g
Low: 0.3g salt (0.1g sodium) or less per 100g
Hidden Salt in Common Foods
Food ItemTypical ServingSalt per Serving
Bread (2 slices)80g0.9-1.2g
Cheddar cheese (30g)30g0.5g
Baked beans (half tin)200g1.2-1.6g
Ready meal (average)400g2.5-4.0g
Supermarket soup (tin)400g2.0-3.5g
Bacon rashers (2)60g1.8-2.5g
Soy sauce (1 tbsp)15ml2.5-3.0g
Table salt added (pinch)1g1.0g
Calculating Your Daily Intake
Typical UK day:
Breakfast: 2 slices toast + butter = 1.1g salt
Lunch: supermarket sandwich = 2.0-3.0g salt
Snack: packet of crisps = 0.4-0.8g salt
Dinner: ready meal + vegetables = 3.0-4.5g salt
Condiments: 0.5-1.0g salt
Total: 7.0-10.4g salt
This is 17-73% above the recommended maximum -- for a fairly "normal" day.
Processed food provides approximately 75% of UK salt intake.
Reducing processed food is more effective than removing the salt shaker.
The salt shaker typically adds less than 1g/day for most people.
Salt Reduction Impact on Blood Pressure
Research consensus (NICE, WHO, Cochrane):
Reducing salt by 3g/day (half of average excess):
Blood pressure reduction: approximately 3-4 mmHg systolic
Cardiovascular risk reduction: approximately 10% over 10 years
For people with hypertension (high BP):
Same 3g reduction: up to 5-7 mmHg systolic reduction
This is equivalent to starting a low-dose antihypertensive medication.
Practical achievable reduction (UK average 8g to 6g):
Switch to low-sodium bread: saves 0.4g/day
Avoid adding salt at table: saves 0.5-1.0g/day
Swap one ready meal for home-cooked per day: saves 1.5-3.0g/day
Total achievable: 2.4-4.4g/day reduction without major diet overhaul