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Adults in the UK should have no more than 6g of salt a day, about one level teaspoon. Eating too much salt can raise blood pressure, which increases the risk of heart attacks and strokes. Most of it isn’t from the salt shaker.
Where your salt really comes from
The NHS says about three quarters of the salt we eat is already in food when we buy it. The biggest sources are everyday foods:
- bread and breakfast cereals
- ham, bacon, sausages and other processed meat
- ready meals, takeaways and restaurant food
- sauces such as soy sauce, gravy granules, ketchup and brown sauce
- cheese, olives, pickles and smoked or cured fish
None of these tastes especially salty, which is why salt is easy to overdo.
Daily salt limits by age
| Age | Maximum salt a day |
|---|---|
| Adults and children 11+ | 6g |
| 7 to 10 years | 5g |
| 4 to 6 years | 3g |
| 1 to 3 years | 2g |
| Under 1 year | Less than 1g |
Salt or sodium? Do the conversion
Some labels list sodium instead of salt. Multiply sodium by 2.5 to get the salt figure. So 0.6g of sodium is 1.5g of salt, which is already a quarter of an adult’s daily limit.
Reading salt on a food label
Per 100g of food:
- Low (green): 0.3g of salt or less
- High (red): more than 1.5g of salt
Compare similar products per 100g. Two loaves or two jars of pasta sauce can differ a lot.
8 easy swaps to cut back
- Cook from scratch more often, so you control the salt.
- Flavour food with herbs, spices, garlic, chilli, lemon or black pepper.
- Taste before you add salt at the table, or leave the shaker in the cupboard.
- Choose reduced-salt stock cubes and gravy, and use less.
- Swap processed meat sandwiches for chicken, egg or bean fillings.
- Rinse tinned beans and vegetables canned in brine.
- Ask for sauces on the side when you eat out.
- Snack on unsalted nuts, fruit or veg sticks instead of crisps.
Your taste buds adjust within a few weeks, and food that once tasted bland starts to taste normal.
A word on salty medicines
Some dissolvable tablets, such as certain painkillers and vitamins, contain a surprising amount of salt. Don’t stop any medicine on your own. Ask your GP or pharmacist whether there’s a lower-salt version.
Checking meals without a label
Takeaways and restaurant food are some of the saltiest meals, and they rarely show a figure. An app like Dietary Insight can estimate the salt in a meal from a photo, so you can see when one dish uses up most of your day’s allowance.
Frequently asked questions
How much salt should an adult eat a day in the UK?
No more than 6g a day, which is about one level teaspoon. This includes the salt already in bread, cereal, ready meals and sauces.
How do I convert sodium to salt?
Multiply sodium by 2.5 to get salt. For example, 0.6g of sodium is 1.5g of salt.
What is a high-salt food on a label?
More than 1.5g of salt per 100g is high (red). 0.3g or less per 100g is low (green).
Sources
This article is general information, not medical advice. If you have diabetes, high blood pressure or a food allergy, speak to your GP, diabetes nurse or a registered dietitian before changing your diet or medication. Read our medical disclaimer.