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Tastes salty to me: The hidden truth of sodium in foods

July 14, 2011 by Dean Simmons, Registered Dietitian

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Tastes salty to me: The hidden truth of sodium in foods

Do you ever read the labels on the boxes of processed foods in your kitchen?  The other day I had two boxes of in front of me, a ready-to eat breakfast cereal and a snack cracker, and I dared to compare. I was surprised to see that the salty tasting snack cracker actually contained less sodium than the breakfast cereal, which didn’t taste salty at all. Since table salt is made of sodium and chloride, shouldn’t a salty tasting food also be high in sodium, and vice versa?

  Sodium per serving listed Sodium per gram of product % Daily value of sodium Salt taste
Snack Cracker 115mg sodium per 18g (4 Crackers) serving 6.38mg 5%DV Salty tasting
Breakfast Cereal 250mg sodium per 27g (1 cup) serving 9.25mg 10%DV Not salty tasting

A big difference between the two products is that the crackers have the salt on the outer surface of the cracker.

When I eat the cracker, the salt hits my tongue directly, so the salt is one of the first things I taste. In contrast, the salt in the breakfast cereal is mixed in, so the salty taste is hidden by the other ingredients.

What I’ve learned is that I can’t rely on my taste buds to tell me which foods are high in salt and sodium, and thankfully I don’t have to.  The % Daily Value (%DV) on the Nutrition Facts table can be used to easily determine if a product has a little or a lot of nutrients like sodium. Below 5% DV is considered to be a little, while more than 15% DV is considered to be a lot.  Since a high sodium intake is strongly linked to higher blood pressure, it pays to check the value listed for sodium in the Nutrition Facts table before choosing packaged foods for family meals.

What foods in your pantry have more than 15% DV for sodium, but don’t taste salty?

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Comments (4)

Stephanie

Posted on Tuesday July 12, 2011 a 4:46pm

Interesting! I’ve always found certain snack crackers to be a bit too salty without a pairing of cheese or nut butter. Can we trust the sodium labelling of certain imported foods like pre-packaged Asian foods? I found some packaged preserved fruits that ranged from 0 mg to 100s of mg sodium on the grocery shelf.

cpetelski's picture

HealthyFamilies BC

Posted on Tuesday July 12, 2011 a 11:06pm

Thanks for your question Stephanie. According to the Canadian Food Inspection Agency (CFIA) “All foods packaged for consumer use and imported into Canada must comply with basic food labelling requirements specified by the Food and Drugs Act and Regulations and the Consumer Packaging and Labelling Act and Regulations.” That said, it is the responsibility of the importer to ensure that their products meet all the Canadian requirements like food labelling. The CFIA has developed a “Nutrition Labelling Compliance Test” system for verifying the accuracy of food labels where problems have been identified. For your own peace of mind, you may want to compare the sodium content and ingredient lists of similar products from different manufacturers. If the sodium content listed on one food product seems to be way out of line with comparable products, and the ingredient list offers no explanation, there may be justification for questioning that information. I hope that this helps to answer your question. Cheers, Dean Simmons, Registered Dietitian | HealthLink BC

Clara (not verified)

Posted on Wednesday July 13, 2011 a 7:30pm

Thanks for the article, Dean! A great topic in nutrition that is vastly overlooked in favour of more socially appealing articles, such as "lose weight fast!" I hope you continue to share these great health tips that anyone can easily apply to their everyday lives.

rquilter

Posted on Saturday July 16, 2011 a 3:14am

If you are comparing different foods, be sure to check the serving size. I think you'll find that a cup of crackers has more salt than a cup of cereal.

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