The 8 surprising foods that contain salt

You may already try to go easy on the salt you sprinkle over your dinner, but that’s only part of the story. Experts say around three quarters of the salt we eat is already in the foods we buy – before you’ve even reached for the salt grinder.

The recommended maximum for salt is 6g a day (about one teaspoon), but figures from the NHS and the National Diet and Nutrition Survey (NDNS) show that UK adults consume an average of 8.4g a day. 

Too much salt in the diet – described as ‘a silent killer’ by pressure group Action on Salt – can cause high blood pressure, which increases the risk of cardiovascular disease, stroke and heart attacks.

With the expert help of Which? nutritionist Charlotte Phillips, we investigated eight everyday foods that we expected to be low in salt, only to discover that they contained high amounts – in some cases excessively so. These included everything from ‘healthy’ dip options to kitchen staples.

Our findings reveal how real-world portion sizes and confusing nutritional labels mean you could be consuming far more salt than you realise or intend. 

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Our nutrition expert

Charlotte Phillips is a Which? nutritionist and senior researcher with a special interest in gut health. 

She is passionate about debunking wellness trends, helping consumers to cut through the noise and navigate the complex world of nutrition science.

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Protein bars

We analysed 28 protein bars and balls and found that more than 85% land squarely in the amber traffic-light zone for salt. In fact, the top offenders sit at the upper end of high amber (1.13-1.24g salt per 100g, approaching the official red threshold of 1.50g per 100g). Even products in the middle of our table contain mid-amber levels, showing that moderate to high salt is a baseline across these protein snacks we reviewed. 

What this means 

These may be marketed as wholesome snacks, but Which? nutritionist Charlotte Phillips warns: 'Look past the "health halo" and these snacks actually mask a surprisingly high salt content. Just one 60g Chia Charge bar contains 0.7g of salt, which is more than 11% of an adult’s daily limit in a single snack.’ 

Depending on how many you eat, this hidden salt could quietly compound over the week, alongside other salt intake. This elevated salt content comes from salted soya crispies added for crunch and to mask bitterness, sea salt for flavours such as salted caramel, and pre-seasoned nut bases such as salted almond butter. 

Charlotte adds: ‘Protein bars are often marketed as convenient post-exercise snacks, and the sodium they contain may help to replace some salt lost through sweat after prolonged or intense exercise, particularly when consumed with fluids. But most people doing moderate activity don't need extra electrolytes. When eaten as everyday desk snacks, any added salt is unlikely to provide a specific recovery benefit and can simply add to the amount of salt consumed during the day.’

What to have instead

• Nakd Cherry: less than 0.01g salt per 45g bar
• Nakd Cocoa Hazelnut: 0.01g salt per 45g bar
• Eat Natural Peanuts and Dark Chocolate protein bar: 0.1g salt per 40g bar
• M&S Protein Ball: 0.11g salt per 40g ball

Tip:

Aim for 0.15g of salt or less per serving for a lower-salt option.

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Instant 'light' hot chocolate and malted drinks

Our analysis reveals that 'light' instant hot chocolate and malted powders are deceptively salty, with significantly higher salt concentrations per 100g than standard versions. We also found that unrealistic label portions mask this impact: applying a real-world 28% 'over-scoop' to Galaxy Light's 10g label serving increases salt per mug from 0.28g to 0.36g. 

What this means

This gap between label suggestions and real-life habits may create portion distortion. 

Research from 2023, published in the journal Food Science + Technology, shows that more than 30% of consumers don't check back-of-pack nutrition labels, while feeling 'guilt-free' leads people to heap on up to 28% larger servings. 

The light drinks we looked at had portion sizes as small as 10g (around two teaspoons), containing 0.28g of salt, but if you apply a 28% increase to this, the salt intake rises to 0.36g. If you were to scoop the same amount you'd expect to with a regular instant hot beverage (averaging 25-28g per serving, or around 4-5 heaped teaspoons), this level would be hiked to 0.7-0.78g of salt in one mug.

Manufacturers add salt to balance sweetness and enhance the chocolate flavour.

‘These drinks are often enjoyed as part of a bedtime routine, so the hidden sodium could leave you dehydrated overnight and potentially disrupt your sleep,’ says Charlotte. 

What to have instead

• Use pure cocoa Blend 100% cocoa powder or melt 70% dark chocolate directly into warm milk to avoid added sodium-based thickeners.
• Choose non-instant options Traditional malt powders, like Horlicks Original, contain around 0.13g of salt per 25g portion.
  

Tip: 

If you do choose to drink these lighter, saltier options, make sure you pair your hot drink with a glass of water to help counteract the dehydrating effects of the sodium before you sleep, and buy a measuring scoop to help with portion control. 

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Sweet chilli sauce

Despite being 'sweet', these sauces can be high in salt, including some major supermarket own brands. While manufacturers set label portions as a single 15g tablespoon, Action on Salt research shows real-world dipping routinely reaches 30-45g per portion, doubling or even tripling salt intake.

What this means 

Making this sauce requires heavy salting to balance cloying sugar loads (up to 55%), heighten chilli heat and take the edge off the vinegar. Salt is also used as a preservative.

The official 15g serving size masks real-world habits, where consumers typically dip two to three times as much (30-45g). With the saltiest option – Blue Dragon Original Sweet Chilli (4.30g salt per 100g) – a realistic 45g portion contains 1.94g of salt.

'That wipes out nearly a third of your daily limit,' explains Charlotte. 'You can still enjoy it occasionally; just keep the suggested portion size in mind.’ 

What to have instead

• Sainsbury's Sweet Chilli Sauce 1.03g salt per 100g (0.15g per 15g)
• Heinz Sweet Chilli Sauce 1.3g salt per 100g (0.2g per 15g)
• Tesco Sweet Chilli Sauce 1.34g salt per 100g (0.39g per 29g serving)
• Nando’s Sweet Chilli Jam 1.4g salt per 100g (0.21g per 15g, or 0.42- 0.63g of salt per real-world portion)

Tip:

'Reduced sugar' or 'light' sweet chilli sauce can still be high in salt because the sugar may be replaced with table salt and sodium citrate for taste and stability. Try mixing 15g of chilli sauce with Greek yoghurt or low-fat soft cheese to make it go further. 

Lentil and 'healthy' snacks

High-protein alternatives to traditional crisps – such as lentil, quinoa and hummus chips – are positioned as wholesome, but we found that many are a hidden salt trap. More than 40% of those we looked at hit official 'red' status (more than 1.5g salt per 100g), reaching up to 2.55g. This rivals Frazzles (2.76g per 100g).

What this means

Choosing alternative crisps can feel healthier, but a single 30g portion of Proper Chips Barbecue Lentil Chips contains 0.77g of salt – nearly 13% of an adult’s daily limit. 

Charlotte says: ‘This "guilt-free" perception risks people eating larger or more frequent portions, quietly driving up sodium intake under the guise of making a healthier choice, due to the words "lentil" or "quinoa" on the pack.’ 

Pulse flours are naturally bland, so manufacturers often add salt to the dough itself and to the surface seasoning mix.

What to have instead

• Holland & Barrett Carrot and Beetroot Chips These contain just 0.24g salt per 100g (0.04g per bag), making them the only green-rated alternative in our analysis.
• Lower-salt potato options Switch to standard potato crisps like Walkers Sensations Thai Sweet Chilli (0.64g salt per 100g) or Popchips Barbecue (0.64g salt per 100g), which include less than a third of the salt found in Eat Real Lentil Chips (2.20g per 100g).
• Classic lightly salted crisps Choose options like Kettle Chips Lightly Salted (0.70g salt per 100g) or Walkers Lightly Salt & Vinegar (0.67g salt per 100g).
  

Tip:

If it’s a salty crunch you’re after, try creating your own snack, such as roasting chickpeas, edamame beans or kale tossed in olive oil, your favourite seasoning and a small pinch of salt (so you can control the amount you use).

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Nut butters with added extras

Of the nut butters and spreads we analysed, exactly half contain no added salt, proving manufacturers don’t have to add it. 

However, the remainder contain significant levels of added salt, ranging from 0.4g to 2.1g per 100g. The highest salt levels are found in products that aren't 100% nuts and include added extras such as palm oil, cane sugar, yeast extracts or sweet flavourings. However, mid-amber levels also appear in some almond and dark-roast peanut spreads.

What this means 

While a standard 15g tablespoon serving of the saltiest varieties contains between 0.15g and 0.32g of salt, people rarely eat nut spreads in measured portions. 

Charlotte says: ‘Manufacturer traffic lights rely on a tiny 15g serving, yet British Dietetic Association guidance sets a standard portion of nut butter at 30g. Eating a realistic serving means taking in double the salt shown on the front of the jar. Peanut butter is a healthy addition to your diet, but keep portion size in mind and choose a low or no salt option.’

What to have instead

• Whole Earth 100% Nuts (0g salt)
• Waitrose 100% Peanuts (0g salt)
• Nuts About Nature Smooth Almond Butter (0g salt) 
• Meridian Smooth Almond Butter (0g salt)

Tip:

Check the ingredients list for 100% nuts, as these options will contain no added salt (or other ingredients such as oils or sugar).

Healthiest peanut and nut butters for protein, fibre and more. We've analysed more than 80 jars to see how nutritious they really are

Premium cottage cheese

A staple for shoppers packing in protein, cottage cheese sits entirely in the amber salt zone. However, salt content varies dramatically by brand, from standard supermarket options containing up to 0.9g per 100g. 

Research also shows that packaging size distorts portion habits, with consumers often treating whole tubs (150-250g) as a single portion. 

*Based on UK retail tub sizes (150-250g) and academic packaging distortion evidence (Cochrane Review, 2015). 

What this means

Cottage cheese may be considered a healthy staple, but we found it can include an unexpected salt load when eaten in real-world quantities. 

‘Consumers may be tempted to eat a full tub in one sitting rather than the 100g label portion,' says Charlotte. 'This means that higher-salt products like Longley Farm and The Estate Dairy cottage cheese can actually contain as much as around 2g of salt in one go, equating to a third of your daily recommended intake.'

What to have instead

• Creamfields Low Fat Cottage Cheese (0.38g salt per 100g)
• Essential Waitrose Cottage Cheese or Arla Natural Cottage Cheese (both 0.39g salt per 100g)
• Tesco Fat Free Cottage Cheese (0.41g salt per 100g)
  

Tip:

Watch what you pair with your cottage cheese. Instead of eating it with salty crackers or cured meats, combine it with foods that are naturally salt-free, such as cucumber or pineapple.

Pesto

Our analysis revealed that popular jarred pestos regularly push well into the red traffic-light zone for salt. Even though pesto is stirred directly into pasta, it’s not consumed in small, condiment-style amounts – a standard single portion is around 45-50g (about two generous tablespoons). Across the products tested, salt levels reached up to 3.25g per 100g. 

What this means

'A standard single portion of the saltiest option contains up to 1.63g of salt – more than 27% of an adult’s daily limit from the sauce alone,' says Charlotte. 'Add in garlic bread or extra parmesan and you’ll push that even higher.'

The salt comes from salty parmesan (up to 3g per 100g) and ingredients such as yeast extracts that mimic cheese in vegan options. 

What to have instead

• Tesco Green Pesto Around 1.20g of salt per 100g (0.6g per 50g serving)
• Asda Green Pesto 1.3g of salt per 100g (0.65g per 50g serving)
• Sainsbury’s Classic Green Pesto 1.4g of salt per 100g (0.7g per 50g serving. 

Tip:

Consider switching to a red pesto, which – depending on the brand – can be lower in salt. This is because sweet tomato purée or red peppers make up the bulk of it, rather than salty cheese. Try Tesco Red Pesto (1.03g salt per 100g) and Asda Red Pesto (1.1g), but watch out because Filippo Berio Sun-Dried Tomato Pesto has 2.8g salt per 100g.

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Houmous

It’s positioned as a wholesome, protein-packed dip, but we found that commercial houmous can include an unexpected salt load. Many branded and flavoured options sit firmly in the mid-to-high amber salt bracket, with top-tier offenders approaching the official red threshold. In some cases, front-of-pack traffic lights rely on modest 25g or 30g label portions, masking the salt content of a realistic 55g serving as outlined by the British Nutrition Foundation.

What this means

Charlotte says: ‘Traffic lights often rely on a single level tablespoon (25g), yet British Nutrition Foundation suggests a realistic serving is closer to two tablespoons (55g). Research shows that we naturally over-portion from large tubs – meaning a realistic 55g serving of Sabra Classic provides 0.72g of salt, or 12% of an adult’s daily limit in one snack.’

Salt is used to cut through rich tahini, lift plain chickpeas and boost flavour for those extra toppings. Meanwhile, ‘reduced fat’ marketing can draw attention away from the higher levels of salt, which is added to offset missing oil or other ingredients.

What to have instead

• Sainsbury’s Reduced Fat Houmous 0.52g of salt per 100g (0.16g per 30g serving)
• Morrisons 30% Reduced Fat Red Pepper Houmous 0.50g of salt per 100g (0.15g per 30g serving)
  

Tip:

Buy mini houmous portion pots (sold in a stack of three) for portion control. Although a single 60g pot can still deliver up to 10% of your daily salt intake, it sets a clear portion for your meal, removing the guesswork and preventing you from accidentally eating half a large tub - just remember to stick to one pot.

Make your own houmous by blending a can of drained chickpeas with 2tbsp tahini, the juice of one lemon and one peeled garlic clove with 50ml water until smooth (add more water if needed). Add a dash of olive oil and a sprinkle of cumin or paprika at the end for DIY houmous without too much salt.

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The lowdown on salt per portion size

Under the UK voluntary front-of-pack traffic-light scheme, salt is rated red when a food contains more than 1.5g per 100g, or more than 1.8g per portion where the portion is at least 100g. 

For drinks, the corresponding thresholds are more than 0.75g per 100ml or more than 0.9g per portion, where the serving is more than 150ml. 

Other sodium offenders

When you think of salt, it may be table salt (sodium chloride) that springs to mind. However, it’s the sodium in salt that contributes to the health risks associated with eating too much salt. Sodium can also come from other ingredients used in food production.

Sodium-containing additives can be used for things like raising, flavour enhancement, preserving and regulating acidity. They can contribute to the overall sodium – and therefore salt – content of a product, depending on the recipe. 

Here are some examples and where you’re likely to find them.

1. Sodium bicarbonate (baking soda, E500(ii)) and disodium diphosphate (E450(i)) These are raising agents, commonly found in cakes, biscuits, crumpets, pastries, scones and shop-bought pancake batter.
2. Monosodium glutamate (MSG, E621) and disodium inosinate/guanylate (E631/E627) These flavour enhancers help to produce an ‘umami’ taste and may be found in foods such as flavoured crisps, soups, stock cubes and instant noodle pots.
3. Sodium nitrite/nitrate (E250/E251) and sodium metabisulphite (E223) These are used as preservatives, with sodium nitrite and nitrate also used in curing. They may be found in products such as bacon, cured meats and sausages.
4. Sodium citrate (E331) and sodium diacetate (E262(ii)) These sodium-containing additives can be used as acidity regulators and preservatives. They may be found in products such as table sauces, condiments, chilled dips and dressings, where they can help control acidity and maintain freshness.