The federal limit for sodium is less than 2,300 milligrams a day for teens and adults, about a teaspoon of table salt. The Food and Drug Administration puts the average American's intake at about 3,400 milligrams, and the Centers for Disease Control and Prevention puts it above 3,300. The bigger point in both agencies' numbers is where it comes from: the FDA says more than 70 percent of the sodium Americans eat is already in packaged and prepared food before anyone reaches for the shaker.

Why the limit is 2,300

The figure comes from the National Academies, which in 2019 set 2,300 milligrams as the Chronic Disease Risk Reduction intake for adults: the level above which cutting back is expected to lower the risk of high blood pressure and cardiovascular disease. It is also the Daily Value printed on the Nutrition Facts label, which is why a food's percent Daily Value for sodium is calculated against 2,300. The American Heart Association sets a lower ideal of 1,500 milligrams for most adults, especially those with high blood pressure.

Where it actually comes from

The CDC's list of top sources reads like an ordinary week of meals: deli meat sandwiches, pizza, soups, savory snacks such as chips, crackers and popcorn, pasta dishes, breads and rolls, chicken nuggets and tenders, cheese and mixed meat dishes. None of those is unusually salty per bite. Bread, for example, is a top source because people eat it often, not because one slice is extreme. A sandwich stacks several sources at once: bread, deli meat, cheese and condiments.

How to read the label in ten seconds

The FDA's rule of thumb is to look at the percent Daily Value: 5 percent or less per serving is low, and 20 percent or more is high. Check the serving size first, because a can of soup labeled at two servings delivers double the listed sodium if you eat the whole can.

The front of the package uses defined terms, and the FDA sets what each one means:

  • Sodium free or salt free: less than 5 milligrams per serving.
  • Very low sodium: 35 milligrams or less per serving.
  • Low sodium: 140 milligrams or less per serving.
  • Reduced sodium: at least 25 percent less than the regular version, which can still be high.
  • Light in sodium or lightly salted: at least 50 percent less than the regular version.
  • No salt added or unsalted: no salt added during processing, though the food can still contain sodium.

Where the cuts are easiest

Because most sodium arrives in prepared food, the agencies' advice centers on the same few moves: compare labels on the same product across brands, since sodium in bread, soup and sauces varies widely; choose fresh or plain frozen vegetables and meats over seasoned or cured ones; and rinse canned beans and vegetables, which removes part of the sodium. Restaurant meals are the hardest to judge, so asking for sauces on the side and splitting portions are the levers left.

Athletes who sweat heavily for long sessions lose real amounts of sodium and may need more, which is a conversation for a sports dietitian, not a reason to ignore the label the rest of the week.

This article reports research and expert guidance. It is not medical advice. Talk to your clinician before changing medication, treatment or a medical diet.

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