Learn what it means when a product is “reduced” or “low” sodium.

Q: What’s the difference between reduced sodium, low-sodium, and no-salt-added products? I’m so confused by food labels!

A: You’re not alone—sodium labeling can be a bit confusing! Understanding what all the terms mean is key, especially if you’re watching your blood pressure. If you have prehypertension or hypertension, keeping your sodium in check is one of the most important steps you can take to manage your blood pressure and take care of your health.

Here’s a quick cheat sheet to for sodium claims on food packaging

  • Sodium-free: Less than 5 mg of sodium per serving.
  • Very low sodium: 35 mg or less per serving.
  • Low sodium: 140 mg or less per serving.
  • Reduced sodium/Less sodium: At least 25% less sodium than the original version.
    NOTE: Even “reduced sodium” foods can still be high in salt. For example, a reduced-sodium canned soup may still have close to 500 mg per serving!
  • Light in sodium: At least 50% less sodium than the original version.
    NOTE: Again, this doesn’t mean it will fit into your diet if you’re watching your sodium intake. For example, “Light” soy sauce can still pack 500–600 mg of sodium per tablespoon—and the tablespoons can add up quickly.
  • Unsalted/No salt added: No salt is added during processing, but the food may still contain naturally occurring sodium (like in tomatoes or dairy).
  • Healthy (FDA-defined): No more than 480 mg sodium for an individual item, or 600 mg for a main dish or meal.

Most health guidelines recommend limiting sodium to 2,300 mg a day (and ideally 1,500 mg if you have high blood pressure or are at risk). Nearly 80% of our sodium intake comes from packaged and restaurant foods, so reading labels can make a huge difference.

Bottom line: Always check the Nutrition Facts Panel for the actual sodium content—don’t rely on front-of-pack claims alone. And if a product seems too salty, it probably is!