How Much Do You
Know About Salt
in Your Food?
START QUIZ
CORRECT! Some kosher salts — especially Diamond Crystal–style, medium grain varieties — can have nearly two times less sodium by volume compared to table salt. Their large, airy crystals take up more space and contain fewer milligrams of sodium per measured spoonful.
TRY AGAIN. Sodium varies by crystal density. Kosher salts with larger crystals often measure lower in sodium per teaspoon than table salt.
Which type of salt typically has the lowest sodium per teaspoon?
Himalayan
pink salt
Diamond Crystal–style kosher salt
Fine sea salt
Table salt
TRY AGAIN. “Light in sodium” indicates a deeper cut — 50% less versus reduced sodium's 25%.
CORRECT! “Light in sodium” means at least 50% less sodium than the regular version, while “reduced sodium” requires only a 25% reduction from the original product.
Light in sodium
Reduced sodium
Which has less sodium: 'reduced sodium' or 'light in sodium' (AKA lightly salted)?
Light in sodium
Reduced sodium
Himalayan
pink salt
Table salt
Fine sea salt
Diamond Crystal–style kosher salt
TRY AGAIN. Look for the % Daily Value on the label — 20% DV or more means the sodium level is high.
CORRECT! A food is considered high in sodium when it contains 20% DV or more per serving.
2% DV
20% DV or more
10% DV
5% DV
On a Nutrition Facts label, which % Daily Value (DV) means a food is considered high in sodium?
5% DV
10% DV
20% DV or more
2% DV
TRY AGAIN. Foods like canned fruit, plain oatmeal and raw chicken contain far less sodium than you’d expect. But breads and rolls routinely rank among the highest contributors.
CORRECT! Breads and rolls are one of the AHA’s Salty Six — top contributors of sodium in U.S. diets, largely because they’re eaten frequently and contain added salt.
Fresh chicken breast (raw, unseasoned)
Plain oatmeal made with water
Canned fruit
in juice
Breads and rolls
Which of these foods is a major source of sodium in the American diet, according to the American Heart Association?
Breads and rolls
Canned fruit
in juice
Plain oatmeal made with water
Fresh chicken breast (raw, unseasoned)
TRY AGAIN. These substitutes are real — but not risk free. They can be hazardous for anyone with impaired potassium excretion or on certain blood pressure medications.
CORRECT! Potassium enriched salt substitutes can help some people reduce sodium, but they’re not safe for those with chronic kidney disease or those taking ACE inhibitors/ARBs, since they can raise potassium to dangerous levels (hyperkalemia).
Only flavorings, not real salts
Illegal in food products
Safe for everyone
Potassium-based salt substitutes (e.g., potassium salt) are:
Safe for everyone
Illegal in food products
Only flavorings, not real salts
TRY AGAIN. The recommended limit is 2,300 mg/day for most adults.
CORRECT! The federal guideline recommends anything < 2,300 mg/day for adults, while the American Heart Association recommends
< 1,500 mg/day for most adults.
3,300 mg
2,300 mg
1,500 mg
1,000 mg
How much sodium should you be eating per day?
1,000 mg
2,300 mg
1,500 mg
3,300 mg
TRY AGAIN. Most Americans exceed the limit, consuming 3,300 mg or more daily.
CORRECT! Americans average more than 3,300 mg of sodium per day — well above recommendations.
Less than 1,500 mg
More than 3,300 mg
1,800 mg
How much sodium does the average American consume daily?
1,800 mg
2,300 mg
2,300 mg
More than 3,300 mg
Less than 1,500 mg
TRY AGAIN. The body needs some sodium, but shortage is extremely rare. Most people consume far more than they need.
CORRECT! Sodium deficiency is extremely unlikely in healthy individuals, according to the World Health Organization. The body needs only a small amount of sodium (less than 500 mg/day to function), and the kidneys do a good job of retaining sodium if needed.
No — the lower the better, always
No — most people need to eat more sodium to stay healthy
Yes — but it's extremely rare to be sodium-deficient
Yes — eating under 1,500 mg/day is considered unsafe for most adults
Is there such a thing as ‘too little’ sodium?
Helpful for many adults but not safe for people with kidney disease or on certain medications
Helpful for many adults but not safe for people with kidney disease or on certain medications
Yes — eating under 1,500 mg/day is considered unsafe for most adults
No — the lower the better, always
TRY AGAIN. Table salt isn’t the biggest culprit — processed and restaurant foods are.
CORRECT! More than 70% of sodium comes from packaged, prepared and restaurant foods — so the most impactful step is choosing lower sodium foods and cooking more from scratch.
Only eat organic foods
Choose and cook foods with less sodium in the first place
Switch to sea salt
Stop adding salt at the table
What is the #1 way you can reduce sodium in your diet?
Stop adding salt at the table
Only eat organic foods
Switch to sea salt
TRY AGAIN. The real signal isn’t taste — it’s where your food comes from and what the label shows.
CORRECT! Taste isn’t reliable. The best indicators are habitual intake of sodium heavy foods and Nutrition Facts labels showing 20% DV or more. Most sodium is hidden, not tasted.
You crave salty snacks
You often eat packaged or restaurant foods and your Nutrition Facts labels show ≥20% DV for sodium
You use a saltshaker daily
Your food tastes salty
How do you know if you’re eating too much salt?
You use a saltshaker daily
You crave salty snacks
Your food tastes salty
You often eat packaged or restaurant foods and your Nutrition Facts labels show ≥20% DV for sodium
VS.
Choose and cook foods with less sodium in the first place
?
Yes — but it's extremely rare to be sodium-deficient
No — most people need to eat more sodium to stay healthy
Sodium sneaks into everyday meals more than most people realize — even in foods that seem harmless.
Take this quiz to see how well you can spot the details that actually shape your sodium intake.