Does Salt Have Calories? Sodium, Weight Gain and Health Risks

Does Salt Have Calories?

This is a common question for many people watching their salt and calorie intake. The short answer is no, salt does not contain calories. However, there are some important things to understand about the relationship between salt and calories.

Sodium and Calories

Table salt, also known as sodium chloride, contains two minerals - sodium and chloride. Sodium is a mineral that does not contain calories. Like other minerals such as iron, calcium, and potassium, sodium has no caloric value. This means that salt itself does not contain any calories that could contribute to weight gain or impede weight loss.

However, many foods that are high in sodium tend to also be high in calories. This includes processed foods like frozen dinners, fast food, cured meats, cheeses, and snack foods. The sodium content comes from added table salt and sodium-containing preservatives. The calories come from sugar, fat, and refined carbohydrates that are typical in processed foods.

While the sodium itself does not contribute any calories, eating high-sodium foods frequently can cause weight gain indirectly because these foods tend to be very high in calories. However, you could gain weight from the calories in these foods even if they contained no sodium at all.

Water Retention and Sodium

There is also a connection between sodium intake and water retention which can temporarily increase body weight. Consuming too much sodium causes the body to retain extra fluid in order to dilute the excess sodium. This results in swelling and weight gain due to the extra water.

However, this fluid retention does not contribute to fat gain and is only temporary. Sodium-related water retention can cause a difference of 2-3 lbs on the scale, but this does not represent an increase in stored body fat. Once you cut back on sodium and the body flushes out the excess fluid, the number on the scale will go back down.

Salt Cravings and Overeating

One way that high sodium intake can potentially contribute to weight gain is by increasing appetite and causing cravings for salty foods. Salt makes food taste good, which can lead to overeating. Snack foods like chips, pretzels, and crackers are so tasty and addicting partly because they contain a lot of sodium.

Eating a diet high in salty processed foods may make it more difficult to control calories because these foods encourage overeating. Decreasing sodium intake will likely decrease cravings for salty high-calorie foods. A low sodium diet filled with whole foods makes it easier to control hunger and calorie intake.

Reducing Sodium Intake

Most health authorities recommend limiting sodium intake to no more than 2,300 mg per day. Optimal intake may be even lower, around 1,500 mg per day, for some people.

The average American consumes about 3,400 mg of sodium per day, mostly from processed and restaurant foods. Here are some tips to reduce sodium intake:

• Read nutrition labels and avoid foods high in sodium
• Limit processed snack foods, cured meats, frozen meals, fast food, and canned goods
• Eat mostly whole, unprocessed foods
• Use fresh herbs and spices instead of salt for flavor
• Choose low-sodium versions of condiments and sauces
• Cook at home more often so you can control sodium content

Hidden Sources of Sodium

Many foods contain hidden sources of sodium that you may not be aware of. Here are some biggest culprits:

• Breads and grains - Breads, cereals, pasta, rice and baked goods contain added salt.
• Poultry - Fresh chicken and turkey contain sodium from processing. Canned and frozen varieties are very high.
• Cheese - Natural, processed and cottage cheese are high sodium foods.
• Soups - Canned and instant soups are very high in sodium.
• Snack foods - Chips, pretzels, crackers and other snacks have lots of sodium.
• Condiments - Soy sauce, ketchup, mustard, salad dressing and other condiments.
• Canned foods - Canned vegetables, beans, tuna, soups and other canned goods contain added sodium.

High Sodium Foods to Avoid

Being aware of the biggest dietary sources of sodium can help guide you in reducing intake. Here are some foods that contain exceptionally high amounts of sodium that should be limited or avoided:

• Deli meats - Processed meats like ham, salami, and roast beef contain lots of sodium from curing and preserving.
• Pizza - The dough, cheese and meat toppings contribute to very high sodium levels.
• Burritos and tacos - These Mexican favorites are loaded with sodium from cheese, salty toppings and tortillas.
• Sandwiches - Sandwich bread, lunchmeat, cheese and condiments add up to high sodium.
• Canned soups - Condensed and ready-to-serve canned soups are extremely high in sodium.
• Frozen meals - Pre-made frozen dinners are packed with sodium and should be avoided.
• Bacon - Cured and processed bacon is very high in sodium.
• Salted nuts - Nuts roasted in salt or coated with flavors contain excessive sodium.
• Frozen pizza - Pizza can easily deliver an entire day's worth of sodium from the crust, sauce and toppings.
• Packaged snack foods - Chips, pretzels, crackers and other snacks are loaded with salt.

Tips for a Low Sodium Diet

If you're trying to follow a low sodium diet, it can take some work to find lower sodium alternatives for common foods. Here are some tips for getting started:

Eat More Fresh Foods

Fill your diet with fresh fruits, vegetables, lean proteins, whole grains, beans/legumes and nuts/seeds. These whole foods are naturally low in sodium.

Read Labels Carefully

Get in the habit of reading nutrition labels closely, especially for packaged foods, canned goods and restaurant items. Look for low sodium options under 140mg per serving.

Cook Your Own Meals

Cook at home as often as possible so you can control how much salt goes into recipes. Use fresh herbs, spices, citrus and vinegar for flavor instead of salt.

Watch Out for Hidden Sodium

Be aware of hidden sodium in breads, dairy, condiments, sauces and common foods like chicken and turkey. Check labels for sodium content.

Use Salt-Free Seasonings

Boost flavor with salt-free herb blends, garlic powder, onion powder, pepper, lemon juice, vinegar and salt-free seasoning mixes.

Rinse Canned Foods

Rinsing canned tuna, beans, vegetables and other canned goods can reduce the sodium content.

Limit Processed Foods

Avoid frozen dinners, instant noodles/rice, chips, frozen pizza, canned soups and other processed items high in sodium.

Request Low Sodium When Eating Out

Ask for low sodium options when ordering at restaurants. Request sauces and dressings on the side.

Try Salt Substitutes

Use salt substitutes made with potassium chloride as an alternative to table salt. Use them sparingly.

Health Risks of Too Much Sodium

Consuming too much sodium on a regular basis can negatively impact your health. Here are some of the biggest risks of a high sodium diet:

Increased Blood Pressure

One of the main risks of excessive sodium intake is elevated blood pressure, which makes the heart work harder. Over time, this can lead to chronic hypertension, heart disease and stroke.

Fluid Retention

A high sodium diet causes the body to retain more fluid in order to dilute the sodium. This can lead to swollen ankles, legs, and other body parts.

Kidney Problems

Extra sodium forces the kidneys to work harder to filter and excrete the excess. Over time, this may contribute to kidney disease and kidney stones.

Stomach Cancer

Some studies link high sodium diets to an increased risk of stomach cancer. The high salt intake may damage the lining of the stomach over time.

Osteoporosis

Heavy sodium intake encourages calcium excretion through the kidneys. The resulting calcium deficiency may lead to osteoporosis and bone fractures.

Congestive Heart Failure

People with congestive heart failure need to follow strict low sodium diets. Excess sodium causes fluid buildup in the body, leading to swelling, shortness of breath and weight gain.

Who Needs a Low Sodium Diet?

Certain people may benefit from following a low sodium diet under 1400mg per day. Here are some of the groups that should limit daily sodium intake:

• Anyone with high blood pressure or a family history of hypertension
• People with heart disease, diabetes, kidney disease or congestive heart failure
• Middle-aged and older adults at risk for high blood pressure
• African Americans who are genetically prone to salt-sensitivity
• Overweight or obese individuals trying to lose weight
• Anyone trying to improve overall heart health

People who engage in regular vigorous exercise like marathon training may have higher sodium needs to replace salt lost in sweat. Otherwise, the majority of adults should aim to keep sodium intake within healthy limits.

Eating less salt is beneficial for most people and can help reduce the risk of chronic disease. By being mindful of high sodium foods and emphasizing fresh, whole foods, it’s possible to follow a nutritious low salt diet without depriving your taste buds.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.