how much salt a day

How Much Salt a Day? A Simple Guide to the 6g Limit

What the NHS 6g salt limit means for adults and easy ways to spot salt in everyday food.

Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.

Quick answer

The NHS says adults and children aged 11 and over should eat no more than 6g of salt a day, about a teaspoon. Much of the salt we eat is already in packaged food. Salt added at the table is only one part.

Where salt often comes from

Bread, breakfast cereal, soups, sauces, cheese, ready meals, cured meat and takeaway food can all add salt across the day. Food may be salty even when it does not taste strongly salted.

You do not need to stop eating these foods. Start by noticing which ones appear most often in your routine, then compare two similar options next time you shop.

Use labels for a quick check

The NHS uses more than 1.5g of salt per 100g as a high-salt guide. On front-of-pack labels, a red salt light is a prompt to compare, not a reason to panic.

Choose reduced-salt versions where you like the taste. Rinsing canned beans, using herbs and spices, and tasting before adding salt are other small ways to make a difference.

Make changes that last

Your taste buds adjust over time, so reduce salt gradually if a big change feels bleak. Build flavour with lemon, vinegar, garlic, chilli, pepper, fresh herbs and toasted spices.

If you have been told to follow a low-salt diet for a medical reason, follow the plan from your clinician or dietitian. It may be stricter than general guidance.