Common Salt or Sodium Chloride

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Table salt used in cooking is what makes our dishes delicious. Even a little less than normal, our taste buds senses it, as the food tastes differently.

Are our taste buds used to a certain quantity of salt everyday?

Table salt is made up of Sodium and Chloride.
Table salt is Sodium chloride, approximately 40% sodium by weight.

Sea salt is being given importance by gourmet chefs as it has stronger flavour, coarse and crunchy texture but both sea salt and common salt has the same amount of sodium by weight. Sea salt also generally contains less iodine than table salt. Iodine has been added to table salt since the 1920s to prevent the iodine-deficiency disease goiter.


Sodium is used for maintaining right amount of fluid balance in the body and also helps in function of nerves and muscles. For optimal heart-health, the American Heart Association recommends people aim to eat no more than 1,500 milligrams of sodium per day.

WHO (World Health Organisation) recommends a reduction in sodium intake to reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart disease in adults.

World Health Organisation recommends a reduction to < 2 g/day sodium (5 g/day salt) in adults. WHO recommends a reduction in sodium intake to control blood pressure in children (Strong recommendation). The recommended maximum level of intake of 2 g/day sodium in adults should be adjusted downward based on the energy requirements of children relative to those of adults.

The 2015–2020 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams (mg) of sodium per day as part of a healthy eating pattern.

How to limit the use of sodium?

Most of the salt we consume is already added to it before we buy it as in processed foods or in the restaurants we eat.

Here are the approximate amounts of sodium, in milligrams, in a given amount of table salt:

1/4 teaspoon salt = 575 mg sodium
1/2 teaspoon salt = 1,150 mg sodium
3/4 teaspoon salt = 1,725 mg sodium
1 teaspoon salt = 2,300 mg sodium

Caution has to be taken when buying foods in the SuperMarket and all labels must be read before making a choice. 

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2. World Health Organisation

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