Gousto’s Guide to Healthier Cooking with Less Salt

Let’s be honest: we all love salt. That satisfying sprinkle over crispy roast potatoes, the way it brings a velvety tomato sauce to life, or how it transforms a simple sliced avocado. It’s easily one of the best flavour enhancers in the kitchen – it softens bitterness, turns up natural sweetness and brings out the best in every ingredient.

But here’s the secret: salt isn’t the only way to make a dish sing.

Because it sneaks into so many everyday storecupboard staples, it’s surprisingly easy to hit your daily recommended limit without even realising it. Our Nutrition team take a realistic, balanced approach – salt isn’t something to fear, and eating well should never mean settling for bland meals. It’s simply about understanding how sodium works in our bodies, and unlocking simple, flavour-packed ways to build deep, rich tastes without relying solely on the salt shaker.

What is Salt? 

Salt definition 

‘Salt’ is the common term for sodium chloride. By weight, it’s approximately 40% sodium and 60% chloride.

Conversion of sodium to salt 

While nutrition labels usually list total salt content, some state sodium instead. They’re closely linked, but not identical: 1g of sodium is equivalent to roughly 2.5g of salt

Salt Guidelines: How Much Do We Need?

How much salt per day?

When it comes to daily salt intake in the UK, official NHS guidance advises that adults should consume no more than 6g of salt per day, which equals about one level teaspoon.

Daily salt intake for children & babies

Children and babies need much less salt than adults, with recommended amounts varying by age. Babies, in particular, need very small amounts because their kidneys are not fully developed and cannot process excess sodium.

If you’ve received personal medical advice regarding salt intake from your GP or a registered dietitian, you should always follow their tailored guidance.

Benefits of Salt 

Salt often gets a bad rap, but we actually need sodium to function properly.

Here are some key reasons why your body needs salt:

• Keeps You Hydrated: Sodium manages water balance around your cells so your body stays properly hydrated.
• Sparks Your Nervous System: Helps send messages between the brain and the body.
• Supports Every Movement: From basic motions to your beating heart, sodium helps your muscles flex and relax.

Why Keep an Eye on Salt Intake?

While salt is essential, more isn’t better.

When you regularly consume too much sodium, your body retains extra water to dilute it. This increases the overall volume of blood in your vessels, raising your blood pressure. Over time, elevated blood pressure can place extra strain on your heart and blood vessels, which increases the risk of heart disease and stroke.

The good news? You don’t need to strip the joy out of eating or give up flavourful food. Keeping your salt in check is simply about smart seasoning: using herbs, spices, garlic, and citrus to bring out big flavours while keeping your heart happy.

5 Realistic Ways to Reduce Salt in Your Diet Without Losing Flavour

Managing your salt intake isn’t about strict rules or bland food; it’s about being intentional and using clever culinary techniques. Cooking from scratch puts you in control, and Gousto makes it effortless with fresh ingredients delivered straight to your door.

1. Build depth from the start

Create a great foundation of flavour using ingredients like onions, garlic, ginger, carrots, and celery. Gently cook diced onions until soft and golden, then throw in spices to add deep, savoury notes to curries, soups, and stews before any salt is even added.

2. Use herbs, spices and aromatics generously

We underestimate how much flavour actually comes from simple herbs and spices. Try cumin, coriander, smoked paprika and chilli in bean dishes; garlic, oregano and lemon in tomato-based meals; or rosemary, thyme and black pepper with roast vegetables, chicken or fish. Fresh herbs such as parsley, basil, mint and coriander are also great as a final garnish just before serving.

3. Add acidity for brightness

Lemon or lime juice, vinegar, tomatoes, yoghurt and pickled vegetables can really lift a dish and create the balanced flavour people often look for from extra salt. Add a little squeeze of citrus juice or vinegar at the end of cooking, then taste again before adding more seasoning – you’ll be surprised at how effective this is.

4. Choose lower-salt staples and use salty ingredients strategically

Sauces, stocks and condiments can be surprisingly big contributors when it comes to our salt intake. When shopping, compare labels and choose lower-salt versions of staples like stock, soy sauce, baked beans and tinned vegetables where you can. Use naturally salty ingredients like cheese, olives, capers, bacon, smoked fish and soy sauce as finishing touches rather than the main flavour base.

5. Taste before adding salt

Before reaching for the salt shaker, taste your food! It may sound obvious, but sometimes we’re just too quick to sprinkle on salt. If you’re used to saltier flavours, try reducing the amount gradually; you can easily adapt your taste preferences over time.

There’s no perfect diet, and not every meal needs to be low in salt, but tweaking a few habits here and there can have a really positive impact on reducing your salt intake.

Salt FAQ

Sea salt or pink salt healthier than table salt?

In short? Nope! Fancy pink or flaky sea salts might add a gorgeous crunch to your cooking, but they aren’t actually healthier. Despite containing tiny trace minerals, they’re still primarily sodium chloride and impact your body and blood pressure exactly the same way.

Which foods are high in salt?

Salt often hides in plain sight – typically in pre-made sauces, stock cubes, cured meats, cheese, and savoury snacks. The official NHS guideline is simple: any food with 1.5g or more of salt per 100g is officially classed as high in salt.

Which foods are low in salt?

Foods with 0.3g or less per 100g are considered low in salt. The easiest way to keep intake naturally low is by loading your plate with fresh, whole ingredients, like vibrant fruit and veg, plain rice, and unprocessed meat or fish. For packaged food, make sure you check the label!

Does salt have calories?

Salt has no calories. As a mineral, salt doesn’t provide energy like carbs, fats, or proteins do. If the scales creep up after a wonderfully salty meal, don’t panic; high sodium can often make your body temporarily retain water to balance its fluid levels. Just remember that heavily salted takeaways and snacks may often be high in calories too.

Is salt bad for you?

No, salt isn’t inherently bad for you. Sodium is an essential mineral that helps your body function properly. However, consistently having too much can affect your health over time, so it’s all about finding a balance and enjoying it in moderation.

Make Every Meal Full of Flavour with Gousto

Salt has a well-deserved place in cooking, but being mindful of where it comes from and how much you’re eating can help you make balanced and healthy choices.

With Gousto, you can choose from up to 150+ recipes each week, with meals from £3.20 per portion (excluding delivery*). Each box includes pre-portioned ingredients and easy-to-follow recipe cards, helping you spend less time prepping and more time enjoying fresh, flavour-packed meals. Explore our menu this week, sign up for your first box and discover just how easy (and delicious) balanced home cooking can be!

*Not including delivery or any new customer introductory discount.