Learning to read low sodium labels is not limited to the nutrition labels on the back of packages. Many foods are labeled to let customers know they are a ‘healthy’ option, like sodium-free, low sodium or no salt added. While there are federal regulations that determine which products receive these labels, it’s important to know exactly what those low sodium labels mean and if you’re choosing the best option for your low sodium diet.
The Food and Drug Administration has set the following guidelines for low sodium labeling.
Salt/Sodium-Free
These products contain less than 5mgs of sodium per serving
Very Low Sodium
In order to meet the guidelines for Very Low Sodium labeling a product has to contain 35mg of sodium or less per serving.
Low Sodium
Products with a low sodium label contain 140mgs of sodium or less per serving.
Reduced Sodium
Instead of relying on a specific number of milligrams per serving, products labeled Reduced Sodium must contain at least 25% less sodium than the regular version of the product. A Reduced Sodium label may seem like a safe choice but that may not always be the case, especially if the regular version of the product is high in sodium.
Soy sauce is one example. Regular soy sauce can contain more than 800 mgs of sodium in one just tablespoon. If you’re on a low sodium diet and are working to keep your sodium intake at 1,500-mgs per day, that tablespoon of soy sauce would be more than half your daily limit. A Reduced Sodium soy sauce may contain more than 500 mgs of sodium per tablespoon, a generous reduction but still one third of your low sodium diet for the day.
Light in Sodium or Lightly Salted
Light in Sodium or Lightly Salted products must contain at least 50% less sodium than the regular version of the product. Again, it’s important to check the exact number of milligrams of sodium are contained in each serving before purchasing products with this label.
No-Salt-Added or Unsalted
No-Salt-Added or Unsalted labels do not mean a product is sodium-free. It means the manufacturers have not added any salt during processing so it’s still important to check the nutrition label for the exact amount of sodium is in each serving.
Learning how to read low sodium labels can be tricky but once you’re up to speed on what those labels really mean and get into the habit of checking the nutrition label of every product you buy, you’ll be able to choose the healthiest options for your low sodium diet.
Watch the web story here. Download your FREE Weekly Sodium Track here. Want to learn more? Check these articles out.
Why Too Much Sodium is Bad for your Heart
How to Read Labels for a Low Sodium Diet
How to Eat Out on a Low Sodium Diet
How to Reduce Sodium in Your Diet
Additional Resources
Hi:
can I use Windsor Salt Free salt substitute. The label says Sodium 0 mg. per 1/4 teaspoon, No carbs, No protein, Ioide 60%, potasium 650 mg. I like a bit on my egg in the morning. Thank you
Hi Andrea,
It’s always best to ask your doctor or nutritionist about salt substitutes. Many people are able to use them without issue but they can be harmful to some people due to their high potassium content, especially if you have underlying heart or kidney issues. I write a bit about that here: https://saltsanity.com/are-salt-substitutes-healthy/ but please check with your health care providers for an answer specific to your case. Thanks so much for your comment!
Danielle