Most Australians eat almost double the recommended amount. Convert between salt and sodium, or build your day from real foods to see where you actually land.
Most Australians consume almost double the recommended amount of sodium. About 75% of the salt we eat comes from processed and packaged foods, not the salt shaker.
Practical tips: Choose "no added salt" or "low salt" versions of canned foods, sauces, and stock. Cook from scratch more often — you control what goes in. Use herbs, spices, lemon, garlic, and vinegar for flavour instead of salt. Rinse canned beans and vegetables before use. Limit takeaway and fast food. Check nutrition labels and compare brands — sodium content varies widely.
At the table: Taste food before adding salt. Remove the salt shaker from the table. Your taste buds adjust to lower salt within a few weeks.
Australian nutrition labels show sodium in two columns: per serve and per 100g. Use the per 100g column to compare products fairly.
Per 100g sodium guide:
Low sodium: less than 120mg per 100g — good choice.
Moderate sodium: 120–600mg per 100g — okay in moderation.
High sodium: more than 600mg per 100g — try to limit these.
Watch out for serving sizes — some products use unrealistically small serves to make the "per serve" number look low.
Remember: salt and sodium are not the same. To convert sodium to salt, multiply by 2.5. So 400mg sodium = 1g salt.
Some foods don't taste salty but contain surprisingly high levels of sodium:
Bread is the largest single contributor to sodium in the Australian diet — not because each slice is high, but because we eat so much of it. Two slices = about 240–260mg sodium.
Breakfast cereals vary widely. Some contain over 500mg per serve. Check labels and choose options under 200mg per 100g.
Sauces and condiments are major hidden sources. One tablespoon of soy sauce has about 900mg sodium. Tomato sauce, BBQ sauce, and salad dressings also add up quickly.
Stock and soup — a single stock cube can contain over 1,000mg sodium. Choose salt-reduced versions.
Source: Heart Foundation Australia, Australian Dietary Guidelines. NHMRC Nutrient Reference Values • WHO — Salt Reduction
Your body needs sodium — it's essential for fluid balance, nerve function, and muscle contraction. But here's the thing: most Australians eat far more than they need, and that extra load pushes blood pressure up over time. High blood pressure is a major risk factor for heart disease and stroke — the leading causes of death in Australia.
The good news: reducing sodium intake by even 1,000mg a day can lower blood pressure significantly. For people who already have high blood pressure, the benefit is even greater.
If you have concerns about your blood pressure or sodium intake, talk to your GP. They can check your blood pressure and give you personalised dietary advice.