Checking sodium content on food labels is crucial for protecting your cardiovascular health and preventing serious health complications. Sodium, which comes primarily from salt (sodium chloride), plays an essential role in your body by regulating fluid balance and supporting nerve and muscle function. However, most people consume far more sodium than their bodies need, leading to significant health risks.

The primary concern with excessive sodium intake is its direct relationship to high blood pressure (hypertension). When you consume too much sodium, your body retains extra water to dilute it, increasing blood volume and putting additional pressure on your blood vessels. Over time, this elevated pressure damages artery walls and increases the risk of heart disease, stroke, kidney disease, and other serious health conditions.

Many people are surprised to learn that most dietary sodium doesn’t come from the salt shaker – about 70% comes from processed and packaged foods. Foods like bread, pizza, cold cuts, soup, sandwiches, cheese, and snacks can be significant sources of hidden sodium. Even foods that don’t taste particularly salty, like breakfast cereals or baked goods, can contain substantial amounts.

The recommended daily sodium intake for most adults is less than 2,300mg (about one teaspoon of salt), with an ideal target of 1,500mg for better health outcomes. However, the average person consumes 3,400mg daily – nearly 50% more than recommended.

When reading labels, look for foods with 140mg or less sodium per serving to be considered “low sodium.” Foods with 600mg or more per serving are considered high in sodium. Be particularly cautious with processed meats, canned soups, frozen meals, and restaurant foods, which tend to be sodium-heavy.

By choosing lower-sodium options and gradually reducing your sodium intake, you can significantly improve your long-term health outcomes and reduce your risk of developing high blood pressure and related cardiovascular diseases.

Food labels show both “per serving” and “per 100g” because each serves a different but equally important purpose in helping you make informed food choices. The “per serving” information tells you exactly what you’re getting when you eat the manufacturer’s suggested portion size – like one cup of cereal, two biscuits, or half a packet of chips. This is practical, real-world information that helps you understand your immediate nutritional intake.

The “per 100g” information, on the other hand, creates a level playing field for comparing different products. Since manufacturers can set their own serving sizes, direct comparison between brands can be misleading. One brand might make their serving size smaller to make their product appear healthier, while another might use larger serving sizes. The “per 100g” standardization eliminates this confusion.

For example, when you’re deciding between two breakfast cereals, you might see that Cereal A has 5g sugar per serving while Cereal B has 8g sugar per serving. But if Cereal A’s serving is 30g and Cereal B’s serving is 45g, the per 100g comparison might reveal that Cereal A actually has more sugar per weight – perhaps 17g per 100g versus 18g per 100g for Cereal B.

Together, these two measurements give you complete information: you can compare products fairly using the per 100g values to find the healthiest option, then use the per serving information to understand exactly what you’re consuming when you eat that product. This dual approach supports both smart shopping decisions and mindful eating habits.

On every food package, the ingredients list follows a simple rule mandated by food regulations: items are listed in descending order by weight. The ingredient present in the largest amount (by weight) appears first, while the one in the smallest amount appears last. This method provides a clear hierarchy of components, allowing you to quickly assess which foods or additives dominate the product.

For example, if a cereal lists “whole wheat flour” first, you know it comprises the bulk of the product. If “sugar” appears third or fourth, it contributes significantly less. The percentages don’t appear on most labels, but the ordering itself is a powerful clue. When an ingredient is present at 2% or less of the total weight, manufacturers may group it under “other ingredients,” but those items must still be listed.

This arrangement applies equally to wholesome substances and additives. Seeing “soy lecithin” or an INS number like “E415” near the end signals minor—but deliberate—additive use. Conversely, a product featuring multiple whole-food ingredients high in the list suggests minimal processing and potentially higher nutritional value.

By grasping this ordering, you can make informed judgments. If a bread lists “maida (refined wheat flour)” before “whole wheat flour,” it’s predominantly refined. If a snack shows “lentils, rice, oil” ahead of “salt, sugar, spices,” whole ingredients form its base. In short, knowing how ingredients are arranged empowers you to decode product composition at a glance.