How to Read Salt Labels

By Sidney Fry, MS, RD
June 01, 2011
Credit: Photo: Randy Mayor
Labels that highlight lower sodium mean very specific, very different things. Here's a guide.
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Salt Labels: What You Need to Know

Credit: Photo: Randy Mayor
When food companies make sodium claims, they have to follow labeling rules. For the consumer, the tricky part is that there are four claims. Two apply when a company is comparing their food to a loosely defined fully salted version. One refers to a specific sodium level, another to whether salt has been added. Bottom line: The amount of sodium per serving (found on the back label) is critical.
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Claim #1: "No Salt Added" or "Unsalted"

Credit: Photo: Randy Mayor
No salt is added during processing. This does not always mean sodium-free; some foods contain sodium naturally.

For Example:

Land O' Lakes Unsalted Butter (0mg)
vs.
Land O' Lakes Salted Butter (95mg)

Sodium Savings: 95mg per 1 tablespoon

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Claim #2: "Reduced"or "Less Sodium"

Credit: Photo: Randy Mayor
Must contain at least 25% less than the original food, a competitor's product, or another reference.

For Example:

Kikkoman Less Sodium Soy Sauce (575mg)
vs.
Kikkoman Soy Sauce (920mg)

Sodium Savings: 345mg per 1 tablespoon

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Claim #3: "Light in Sodium" or "Lightly Salted"

Credit: Photo: Randy Mayor
Must contain 50% less than the original food, a competitor's product, or another reference.

For Example:

Lay's Lightly Salted Potato Chips (85mg)
vs.
Lay's Classic Potato Chips (180mg)

Sodium Savings: 95mg per 1 ounce

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Claim #4: "Low Sodium"

Credit: Photo: Randy Mayor
This is the most stringent reduced-sodium label. Each food can have only 140mg or less sodium (natural or added) per serving.

For Example:

Nabisco Wheat Thins Hint of Salt (60mg)
vs.
Nabisco Original Wheat Thins (230mg)

Sodium Savings: 170mg per 16 crackers

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By Sidney Fry, MS, RD