Most of us are eating more salt than we realise

Watch the salt

It's not just the salt added to our cooking or at the table that we need to watch out for. In fact, three-quarters of the salt we're eating is already in the foods we buy. These can contain a lot of salt — even if they don't taste salty!

Salty foods to watch out for

* Data from the National Diet and Nutrition Survey, 2016

How much is too much?

The maximum daily amounts of salt for you and your family are:

* 1 sachet = 0.5g salt (12 sachets = 6g of salt, or 1 teaspoon)

Swaps and tips

The foods we buy can contain more salt than we realise. Cut back by making smarter choices while shopping – and by using healthier recipes.

Easy ways to watch the salt

Shop smart

At the supermarket, look out for lower-salt versions of your favourite baked beans, soups, soy sauce and table sauces.

Get the free Food Scanner app

Scan barcodes using the app to find out what's inside popular food and drink.

Download the Food Scanner on the App Store   Download the Food Scanner on Google Play

Image from the Food Scanner TV advert: Change4Life characters holding up a box of sugary cereal, and a hand holding a smartphone with the Food Scanner app showing how much sugar is in the cereal

If you don't have the app...

Some food labels have traffic light coloured labels to show the salt content. Choose more greens and ambers, and fewer reds.

Example traffic light label with values for energy (kilojoules and kilocalories); fat, saturates, sugars and salt (all grams), each's percentage of the recommended daily amount, and colour-coded as red, amber or green

Red means this food is high in salt. Think about how often you choose it and how much of it you eat.

Amber means this food has a medium amount of salt. This makes it an OK choice, although going for green is even better.

Green means it's low in salt, which makes it a healthier choice.