Why is salt intake so important?
Salt regulates fluid balance and plays a role in muscles and nerves, but most people consistently consume too much of it. Prolonged excessive salt intake raises blood pressure and increases the risk of cardiovascular diseases, strains the kidneys and causes fluid retention.
How much salt is recommended per day?
The World Health Organization recommends a maximum for adults 5 grams of salt per day, about a teaspoon. The average Dutch person eats about 8 to 9 grams, almost double. Most of it does not come from the salt shaker, but is hidden in bread, cheese, processed meats, and ready-made meals.
Salt per food item
| Drink or food | Salt per 100 g |
|---|---|
| Soup (canned or bottled) | 0.8-1.5 g |
| Bread | 1.0 g |
| Snacks (chips, nuts) | 1.5-2.0 g |
| Cheese (young or old) | 1.5-2.5 g |
| Fast food (hamburger, pizza) | 1.2-2.5 g |
| Cold cuts (ham, salami) | 2.0-3.0 g |
| Ready-made meals | 1.2-3.0 g |
| Sauces (soy sauce, ketchup) | 1.5-4.0 g |
Sodium is not the same as salt
Labels often state sodium instead of salt. To convert from sodium to salt, you multiply the value by 2.5, something virtually no one does in the supermarket. KeepMeasure performs this conversion automatically and shows where most of the salt comes from, so you can make targeted adjustments.
Frequently Asked Questions
How much salt is recommended per day?
The WHO recommends a maximum of 5 grams of salt per day for adults, about a teaspoon. Most Dutch people consistently exceed this amount.
What is the difference between salt and sodium on labels?
Sodium is a component of salt. To convert from sodium to salt, multiply the value by 2.5. KeepMeasure does this automatically.
Is salt also found in healthy products?
Yes. Bread, cheese, and some vegetable juices contain relatively high amounts of salt. Keeping track provides insight into unexpected sources.