If you’ve been diagnosed with Chronic Kidney Disease (CKD) Stage 3 or 4, one of the first pieces (and maybe only piece!) of advice you probably received was “cut back on salt.” If that was the extent of the guidance you were given, you may have been left wondering:
❓ How much salt is too much?
❓ Where does salt hide in my diet?
❓ How can I make food taste good without salt?
You’re not alone—many people with CKD struggle to know where to start when it comes to lowering salt intake, or you may think that you are already eating a low salt diet. That’s exactly why we created this guide. In this blog post, we’ll answer all those questions and more, showing you where salt can be hidden in foods and simple ways to cut back on salt without making your meals boring. By the end of this post, you’ll have clear, practical strategies to confidently reduce salt while still enjoying flavourful, satisfying meals.
Salt & sodium
Now, before we get started, let’s clear up any potential confusion about salt and sodium. The terms salt and sodium are often used interchangeably, but they’re not exactly the same thing. Here’s the difference:
- Sodium is a mineral that naturally occurs in some foods and can also be added as various additives during food processing, as well as being a part of salt.
- Salt (such as table salt) is made up of sodium and chloride. When we talk about cutting down on salt, what we really want to reduce is our sodium intake.
Salt & kidney disease
If you have CKD Stages 3 or 4, managing your salt intake is one of THE most important steps you can take to protect your kidneys. I bet it’s one of the first recommendations you were given by your healthcare team when you were first diagnosed. Why is salt such a big deal when it comes to kidney health?
🧂 Increases blood pressure
🧂 Leads to worsening kidney function: due to increased blood pressure
🧂Fluid retention (oedema): relevant to those with more advanced CKD, such as stages 4 & 5
🧂 May increase protein loss in urine (proteinuria)
🧂 Increases the risk of heart disease
How much salt?
If you have CKD Stages 3 or 4, it’s recommended to limit your salt intake to under 6g per day – that’s just over 1 teaspoon (1 teaspoon = 5g salt). To help keep your daily intake in check, aim for less than 1.5g of salt for each of your two main meals, with an absolute maximum of 1.8g (so between 3 and 3.6g salt across your two larger meals).
Here’s the issue – most people in the UK consume around 8.1g of salt daily, which means you’re likely eating more salt than you realise.
So where is all this extra salt coming from? Let’s take a closer look at the most common (and often hidden!) sources in our diets.
Where do you find hidden salt?
Even if you don’t add salt to your food, you could still be eating too much without realising it. That’s because most of the salt we have (around 75%) comes from processed and packaged foods – not from the salt shaker.
Here’s where salt is commonly hidden in your diet:
1. Processed and Packaged Foods
Many convenience foods contain high levels of salt, often more than you’d expect. These include:
- Ready meals
- Tinned and instant soups
- Processed and smoked meats (bacon, ham, sausages, salami)
- Crisps and savoury snacks
- Sauces and condiments (ketchup, mayonnaise, soy sauce, salad dressings, gravy, stock cubes, fish sauce, sweet chilli sauce etc)
- Tinned fish
- Some packet pulses and grains
- Bread
2. Restaurant and Takeaway Foods
When eating out or ordering takeaways, it’s easy to consume excessive salt without realising it.
- Chinese and Indian takeaways: soy sauce, curry pastes, and other seasonings contain high amounts of salt.
- Pizza and burgers: often have salty toppings such as cheese and processed meats as well as salt in the dough and bread.
- Sandwiches and salads: deli meats, some cheeses, dressings, and condiments can all add up.
3. Everyday Foods You Might Not Expect
Some foods you may eat regularly contain surprisingly high amounts of salt, even though they don’t taste particularly salty. These include:
- Bread: a major contributor to salt intake in the UK. Check out our bread post to read more about bread and CKD
- Breakfast cereals: some brands contain added salt, so check the ingredient list
- Cheese: read our blog post to find out which cheese is good for kidney disease
We get asked a lot about salt in our 1:1 consultations. If you would like more personalised advice on how to reduce the salt in your diet, why not book a FREE 15 minute enquiry call to chat with a kidney specialist dietitian to see how 1:1 support can help you.
Reading Food Labels
Now you know that most of the salt you consume likely comes from packaged foods, it’s important to understand how much salt is in the foods you buy. That’s where food labels come in – your new best friend when it comes to food shopping!
Before we dive into what you need to be looking for, just a reminder that your main meals should aim to ideally have no more than 1.5g of salt with a maximum of 1.8g of salt each. So, for example, if the bread that you usually buy has 0.4g of salt per slice, your sandwich already has 0.8g of salt before you have added a filling.
There are a few different ways you can understand how much salt is in your foods:
Traffic light system
This is without doubt the easiest, as the food manufacturers have done the work for you and can be found on the front of the food item:
🔴 High salt = More than 1.5g salt per 100g (red on food labels).
🟡 Medium salt = 0.3-1.5g salt per 100g (amber on labels).
🟢 Low salt = Less than 0.3g salt per 100g (green on labels).
When using this system, foods labelled green (low salt) can be eaten freely, foods labelled amber (medium salt) should be eaten in moderation and foods labelled red (high salt) should be limited and only eaten occasionally.
The nutritional information label
This method can be useful if you want to compare different products. You can find the salt content on the back of the food item, usually listed as per 100g (and sometimes per portion size).
When using this method, it is often best to compare per 100g on the assumption that you will eat the same portion size regardless of what product you purchase. Try to choose the one with the lowest salt content.
This method can also be used if you want to know how much salt is in a portion size, eg 2 slices of bread or a ready-made meal. If the bread that you buy has 0.4g salt per slice then that’s already half of your ideal salt intake for a meal before you have even added a filling!
Some food labels only give the sodium amount, therefore, you can calculate the equivalent salt content by multiplying the sodium (mg) by 2.5.
Example: 1g of sodium = 2.5g of salt
The ingredients list
If you want to check if a food has added salt, then head over to the ingredients list and look out for additives with “sodium”. Common additives include:
- Sodium chloride (salt)
- Monosodium glutamate (MSG)
- Sodium bicarbonate (baking soda or baking powder)
- Sodium nitrate
- Sodium sulfite
- Sodium phosphate
- Sodium benzoate
- Sodium hydroxide
Different types of salt
With so many different types of salt on the market—sea salt, Himalayan pink salt, rock salt, and even “low-sodium” salt—it’s easy to wonder if some are healthier than others, especially for people with CKD Stages 3 & 4. Let’s break it down.
1. Table Salt vs. Sea Salt vs. Rock Salt – Are They Different?
Despite their differences in colour, texture and marketing claims, all of these salts contain the same key ingredient: sodium chloride (NaCl). They all contain the same amount of sodium per gram. If using salt in cooking, it will be easier to use a smaller amount of a finely ground salt, whether that’s table salt, sea salt or rock salt eg Himalayan pink salt – the choice is yours.
💡 The bottom line is that no matter the type, salt is still high in sodium and will affect blood pressure and kidney function in the same way. The focus should be on finely ground salt to help reduce the amount used.
2. Low-Sodium or “Salt Substitute” Products – Are They Safe for CKD?
Some products, like LoSalt or reduced-sodium salts, replace some of the sodium with potassium chloride. While this may seem like a good alternative, it’s actually not safe for people with CKD, especially if you’ve been advised to follow a low-potassium diet.
💡 With reduced kidney function, your body may not be able to remove extra potassium efficiently, potentially leading to raised potassium levels in the blood, which may cause heart problems.
3. Fancy “Gourmet” Salts – Are They Healthier?
Some brands promote black salt, Celtic sea salt, Maldon salt or flavoured salts as being healthier because they contain trace minerals. However, these minerals are present in such tiny amounts that they don’t offer significant benefits – but they still contain the same harmful sodium.
💡 No matter how “natural” or “unprocessed” a salt claims to be, it still affects blood pressure and kidney health in the same way as regular table salt.
How to Add Flavour to Your Food Without Salt
Reducing salt doesn’t mean settling for bland, tasteless meals! There are plenty of ways to bring out natural flavours and make your food delicious without relying on salt. Here are some easy swaps and flavour-boosting tricks to try.
Herbs and Spices
Fresh and dried herbs and spices add depth and variety to your meals without any added salt. Some great pairings include:
🌿 Chicken: garlic, rosemary, thyme, paprika, cumin, oregano
🌿 Beef: black pepper, rosemary, mustard powder, smoked paprika, bay leaves
🌿 Lamb: mint, rosemary, cinnamon, coriander, cumin
🌿 Fish/seafood: dill, lemon zest, garlic, parsley, smoked paprika, tarragon
🌿 Roasted vegetables: rosemary, thyme, oregano, cumin, smoked paprika
🌿 Stir-fries: ginger, garlic, coriander, turmeric, Chinese five-spice
🌿 Potatoes: garlic, chives, rosemary
If you’re new to cooking with herbs and spices, here are some bonus tips:
- Use Fresh vs. Dried Herbs Wisely: dried herbs have a stronger flavour, so you need much less than when using fresh herbs. Fresh herbs work best when added at the end of cooking for a burst of flavour.
- Toast Your Spices for Extra Depth: dry-fry whole spices like cumin, coriander, or mustard seeds in a pan for 30-60 seconds before adding them to your dish. This enhances their natural oils and makes their flavours more intense!
- Infuse Flavours Slowly in Cooking: for soups, stews, and sauces, add whole spices or woody herbs at the start of cooking so their flavours blend in gradually.
- Store Herbs and Spices Properly: dried herbs and spices lose flavour over time—keep them in an airtight container away from heat and light, and replace them every 6-12 months.
- Make Your Own Spice Blends: although there are some no-added salt blends on the market now, it’s easy to make your own and store them in an airtight jar.
Citrus & Vinegars
Adding acidity brightens dishes and enhances natural flavours. Try:
🍋 Fresh lemon or lime juice: great for fish, chicken, salads and roasted veggies
🍶 Apple cider vinegar, balsamic vinegar, red wine vinegar or white wine vinegar: perfect for salad dressings, sauces, or roasted dishes
🍜 Rice vinegar: adds a mild, tangy, slightly sweet flavour to stir-fries
Umami-Rich Ingredients for Depth of Flavour
Umami is the savoury taste that makes food deep and satisfying. These ingredients help boost umami without excess salt:
🍄🟫Mushrooms (especially dried shiitake)
🧀 Nutritional yeast adds a cheesy, nutty flavour to dishes
🥜 A small portion of toasted unsalted nuts and seeds sprinkled on salads, eggs or after cooking your meal is great for texture and depth of flavour
Cooking Techniques to Maximise Flavour
How you cook food can enhance natural flavours, making salt less necessary. Try:
🧑🍳 Roasting: brings out the sweetness in vegetables like carrots, onions, and peppers.
🧑🍳 Grilling: caramelises meats and vegetables for a smoky taste.
🧑🍳 Slow cooking: allows herbs and spices to infuse deeply into stews and soups.
🧑🍳Marinating: using olive oil with lemon juice, vinegar, garlic and spices adds lots of flavour to proteins.
How To Eat Less Salt: Practical Tips
Cutting down on salt doesn’t have to be difficult or mean giving up flavour. Small changes can make a big difference in protecting your kidneys while still enjoying your meals. Here are some simple and practical ways to lower your salt intake:
- Cook More at Home: preparing meals from scratch lets you control how much salt goes in it. Cook with foods that are naturally low in salt such as fresh fruits and vegetables, plain rice, pasta, whole grains, fresh or frozen fish, lean meats and some dairy.
- Be Smart When Eating Out: restaurant meals are often high in salt, but you can make healthier choices by asking for sauces and dressings on the side, or see if your meal can be prepared with less salt.
- Reduce Takeaway Foods: make homemade versions of your favourite takeaway meals – this way, you can enjoy them more regularly but with less salt.
- Check Nutrition Labels and Compare Brands: even similar products can have very different salt levels! Always check food labels and choose products with the lowest salt or those marked “low salt” or “reduced salt” or “no added salt”.
- Avoid Adding Extra Salt: skip the salt shaker at the table and in cooking and don’t be fooled by expensive or coarse salts. You can start by avoiding adding salt to the cooking water for rice, pasta, and vegetables.
- Experiment with other flavourings: make herbs, spices, garlic, lemon juice, vinegar and zero salt or very low salt stock cubes staples in your kitchen.
- Use Barcode Scanning Apps When Food Shopping: these apps allow you to scan food items and suggest lower salt alternatives. Try Food Switch or NHS Food Scanner.
Key Takeaways
If you’re living with CKD Stage 3 or 4, reducing your salt intake is one of the most important steps you can take to protect your kidneys and overall health. The good news? It doesn’t have to mean bland, boring meals.
Here’s what to remember:
✅ Salt = Sodium, and it hides in everyday foods – especially in processed and packaged foods.
✅ Aim for under 6g of salt per day, with no more than 1.5g–1.8g per main meal.
✅ Learn to read food labels and choose lower salt alternatives whenever possible.
✅ Skip salt substitutes as they contain potassium.
✅ Use herbs, spices, citrus, and other ingredients to make your meals full of flavour.
✅ Small swaps – like cooking more at home or using a barcode scanning app can make a big impact.
By understanding where salt hides and how to replace it, you can enjoy meals that are both kidney-friendly and delicious.
Want help putting this into action? Download our meal plans for CKD Stage 3 and CKD Stage 4, packed with low-salt, kidney-friendly recipes to make eating well simple and stress-free!
