About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1041 foods have been measured for Salt. This is a research tool — nothing here constitutes medical advice.

About Salt

Salt (sodium chloride, NaCl) is the dietary form most people consume sodium as. The Salt value shown here is calculated from the food's measured sodium content using the UK Food Standards formula: Salt (g) = Sodium (mg) × 2.5 / 1000. UK adults are advised to consume no more than 6 g salt per day (about a teaspoon) — yet average intake is around 8.5 g/day, with three-quarters coming from processed and restaurant foods rather than the salt cellar. Whole plant foods are naturally very low in salt.

⚠️ Too little

Genuine dietary salt deficiency is rare. Hyponatraemia (low blood sodium) is usually caused by overhydration during endurance exercise, severe vomiting or diarrhoea, certain kidney conditions, or diuretic use — not by low intake. Symptoms include headache, confusion, muscle cramps, and in severe cases seizures.

🚫 Too much

Chronically high salt intake raises blood pressure and substantially increases risk of stroke, heart attack, and kidney disease. High salt also increases urinary calcium excretion, potentially affecting bone health. Reducing processed foods is the single most effective dietary change for cutting salt.

Sources: NHS · Action on Salt · SACN Salt and Health

Foods Containing Salt

787 foods with recorded data, ranked highest first. Showing 1–100 of 787. Values per 100g fresh weight.

# Food Per 100g Level
★ Salt 98.3 g
★ Bicarbonate of soda 68.5 g
★ Stock cubes, vegetable 42 g
4 Baking powder 29.5 g
5 Stock gel 16.1 g
6 Yeast extract 10.8 g
7 Seaweed, wakame, dried, raw 8.05 g
8 Mustard, smooth 7.38 g
9 Seaweed, kombu, dried, raw 4.58 g
10 Mustard, wholegrain 4.05 g
11 Olives, green, Manzanilla, stuffed with pimiento 4.05 g
12 Curry paste 3.8 g
13 Worcestershire sauce 3.75 g
14 Stuffing mix, dried 3.65 g
15 Olives, green, in brine, drained, flesh and skin 3.33 g
16 Spinach, dried 3.05 g
17 Mustard, prepared, yellow 2.75 g
18 Olives, green, in brine, drained, flesh and skin, weighed with stones 2.66 g
19 Ketchup, restaurant 2.37 g
20 Horseradish sauce 2.28 g
21 Pickles, cucumber, dill or kosher dill 2.02 g
22 Tomato ketchup 2 g
23 Seaweed, nori, dried, raw 1.98 g
24 Peanuts, dry roasted, unsalted 1.98 g
25 Gherkins, pickled, drained 1.73 g
26 Potato snacks, pringle-type, fried in vegetable oil 1.5 g
27 Sauerkraut 1.48 g
28 Cheese, Brie, with outer rind removed 1.39 g
29 Seeds, sunflower seed kernels, dry roasted, with salt added 1.33 g
30 Pistachios (raw) 1.33 g
31 Bread, whole-wheat, commercially prepared 1.13 g
32 Onions, pickled, drained 1.13 g
33 Potato powder, instant, raw 1.13 g
34 Curry powder 1.13 g
35 Stuffing mix, dried, assorted flavours, made up 1.05 g
36 Hummus, commercial 1.03 g
37 Macadamia nuts (raw) 1 g
38 Coffeemate, whitener powder 1 g
39 Peanuts, roasted and salted 1 g
40 Bread, white, sliced 1 g
41 Flour, wheat, wholemeal, self raising 0.978 g
42 Omelette, curried, homemade 0.96 g
43 Onion rings, breaded, par fried, frozen, prepared, heated in oven 0.935 g
44 Peanut butter, smooth 0.875 g
45 Flour, wheat, white, self raising 0.855 g
46 Tomato sauce, homemade 0.85 g
47 Omelette, cheese, homemade 0.843 g
48 Cookies, oatmeal, soft, with raisins 0.785 g
49 Pistachio nuts, kernel only, roasted and salted, weighed with shells 0.725 g
50 Cashew nuts, kernel only, roasted and salted 0.725 g
51 Beans, snap, green, canned, regular pack, drained solids 0.705 g
52 Peel, mixed 0.7 g
53 Syrup, golden 0.675 g
54 Roulade, spinach 0.673 g
55 Stuffing, sage and onion, homemade 0.658 g
56 Baked beans, canned in tomato sauce 0.653 g
57 Nuts, almonds, dry roasted, with salt added 0.64 g
58 Ackee, canned, drained 0.6 g
59 Cloves, dried 0.6 g
60 Tomato juice, with added ingredients, from concentrate, shelf stable 0.589 g
61 Blackeye pea, canned, sodium added, drained and rinsed 0.567 g
62 Beans, great northern, canned, sodium added, drained and rinsed 0.558 g
63 Peas, mushy, canned, re-heated 0.55 g
64 Beans, black, canned, sodium added, drained and rinsed 0.545 g
65 Coriander leaves, dried 0.525 g
66 Dill, dried 0.525 g
67 Chard, Swiss, raw 0.525 g
68 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed 0.519 g
69 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed 0.504 g
70 Beans, pinto, canned, sodium added, drained and rinsed 0.504 g
71 Potato wedges, retail, cooked 0.495 g
72 Potato chips, fine cut, from fast food outlets 0.483 g
73 Beans, navy, canned, sodium added, drained and rinsed 0.475 g
74 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 0.475 g
75 Parsley, dried 0.45 g
76 Treacle, black 0.45 g
77 Chard, Swiss, boiled in unsalted water 0.45 g
78 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed 0.431 g
79 Cumin seeds 0.42 g
80 Beans, cannellini, canned, sodium added, drained and rinsed 0.41 g
81 Celery seeds 0.4 g
82 Peas, marrowfat, canned, re-heated, drained 0.4 g
83 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed 0.396 g
84 Rice, ready-cooked, "plain", re-heated 0.378 g
85 Broccoli, green, boiled in salted water 0.375 g
86 Saffron 0.375 g
87 Spinach, mature, raw 0.35 g
88 Tomatoes, crushed, canned 0.35 g
89 Omelette, plain, homemade 0.34 g
90 Tomatoes, canned, red, ripe, diced 0.313 g
91 Spinach, mature, boiled in unsalted water 0.3 g
92 Beetroot, pickled, drained 0.3 g
93 Pudding, Christmas, homemade 0.298 g
94 Beets, raw 0.279 g
95 Tomatoes, whole, canned, solids and liquids, with salt added 0.279 g
96 Figs, ready-to-eat, semi-dried 0.278 g
97 Agar, dried 0.275 g
98 Radish leaves, raw 0.275 g
99 Coconut milk 0.275 g
100 Onions, dried, raw 0.25 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.