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Lesson 3 of 4
Salt when eating out
Direct answer: ICMR-NIN advises no more than 5g of salt a day, about one teaspoon, which matches around 2300mg of sodium. Most sodium comes from salt added in cooking or processing, not from the food itself. Snack foods, papads, pickles, sauces, ketchup, cheese and ready-to-eat foods all add to the day's total.
Where does salt hide when eating out?
In gravies, chaats, chutneys, pickles, papads and sauces, plus baking soda and MSG in processed foods, which ICMR-NIN also lists as sodium sources.
How can I balance a salty meal?
ICMR-NIN notes 400g vegetables and 100g fruit a day help meet potassium needs; skip the extra papad and pickle.
Is rock salt or pink salt better?
ICMR-NIN says all salt technically comes from the sea and the main difference is refined vs unrefined; the 5g limit applies to all.
FAQ
How do labels show salt?
As sodium; FSSAI labels use 2000mg sodium (5g salt) as the daily reference.
Is salt needed at all?
Yes, in small amounts; ICMR-NIN notes sodium needs can be met with minimal added salt.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 11 'Restrict salt intake', PDF pp. 90–91 / printed pp. 73–74
- FSSAI, Food Safety and Standards (Labelling and Display) Regulations, 2020, reg. 5(3)(b), compendium PDF p. 10
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Eating in the Real World: all 4 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.