Your Health

Read the label

You can find out how much sodium a product contains by reading the label. All food products are required to list certain nutritional information, including serving size, calories, fat levels and sodium content. In addition, the label includes a daily value number, which is a percentage of the total daily nutrient requirements contained in each serving.

Remember that all nutrient amounts are based on the serving size at the top of the label. Also keep in mind that in the case of sodium, the daily value is based on the upper level (UL) of 2,300 mg per day. However, Health Canada recommends adults consume the adequate intake (AI) level of 1,500 mg per day to maintain good health. For example, 860 mg is 36 per cent of 2,300 mg, but it is 57 per cent of 1,500 mg. Remember also that the recommended sodium intake for older individuals (50 to 70 years of age) is 1,300 mg per day, and 1,200 mg per day for younger people (1 to 3 years of age).

The sodium levels listed for the dishes below are based on a survey of grocery products and calculated using the recommended sodium intake level of 1,500 mg per day.

85 pretzels
60%, 900 mg of sodium

250 ml vegetable soup
43%, 650mg of sodium

1/2 cup sauce with spaghetti
24%, 360 mg of sodium

1/6 frozen pizza
48%, 730 mg of sodium

1 pickle
19%, 280 mg of sodium

Classic breakfast (Toast, eggs, bacon)
56%, 850 mg of sodium

Here are some other examples of frozen and packaged food products. The daily values are calculated using the UL of 2,300 and the AI of 1,500, respectively.

Compliments Banana Waffles
2 waffles (78g), 440 mg salt, 19% (UL) 30% (AI)

Pillsbury Toaster Strudel, apple
One 54-g pastry, 180 mg salt, 7% (UL) 12% (AI)

Pillsbury Pizza Pop, three cheese
1 pizza pop, 710 mg salt, 30% (UL) 47% (AI)

Knorr Sidekicks Roasted Garlic & Chives Potatoes
1/2-cup serving, 370 mg salt, 16% (UL) 24% (AI)

President's Choice 1.13-kg Meat Lasagna
283 g serving, 1,170 mg salt, 49% (UL) 78% (AI)

McCain Premium Superfries
16 pieces, 280 mg salt, 12% (UL) 18% (AI)

Honey Nut Cheerios
3/4-cup serving, 170 mg salt, 9 % (UL) 11% (AI)

Kraft Dinner, original
3/4-cup serving, 410 mg salt, 18% (UL) 27% (AI)

Back to "Halt the salt"

	About Wave Wave is published six times a year by the Winnipeg Health Region in cooperation with the Winnipeg Free Press. It is available at newsstands, hospitals and clinics throughout Winnipeg, as well as McNally Robinson Books. Read the January / February 2010 issue of Wave