How to Read Sodium on Food Labels: A Shopping Guide
To compare sodium on food labels, check the number and the amount of food it describes. A label may list milligrams of sodium per serving, grams of salt per 100 grams, or figures for a whole pack. Use the same units and the same amount of food for both products.
Check whether the label is per serving or per 100 grams
On a U.S. Nutrition Facts label, sodium is listed in milligrams per serving. If a soup has 360 mg per serving and you eat two servings, you get 720 mg from that soup. Check the number of servings per container before treating the figure as the amount in the pack.
Figures per 100 g are useful for comparing similar foods, particularly when manufacturers use different serving sizes. A product with 460 mg per 100 g has 230 mg in a 50 g portion. Check whether the figures apply to the food as sold or after preparation, especially for dry mixes, soups and products you add water to.
Convert salt to sodium when the labels differ
Salt and sodium are related. As a shopping approximation, one gram of salt contains 400 mg of sodium. So 0.8 g of salt per 100 g is roughly 320 mg of sodium per 100 g. If another product has 280 mg of sodium per 100 g, it is lower on the same basis. How much you actually eat still matters.
On U.S. labels, the percentage Daily Value is a separate aid. The FDA uses 5% or less as a general guide to a low amount per serving and 20% or more for a high amount. Use the milligram figures when the two packs use different serving sizes or labelling systems.
Compare foods you buy regularly
Start with items such as bread, sauces, canned beans, soups and prepared meals. The salt may be less obvious by taste than you expect. A claim such as “reduced sodium” describes a comparison with a reference product. The nutrition panel helps you see the amount in your usual portion.
If a clinician has set a sodium target for you, use that target and ask how to apply it to your usual foods. Shape Zoom’s nutrition consultations can help you review actual labels from the products you buy. The consultation preparation guide explains what to bring.
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Cover image is an illustration. This article provides general information for readers.
