Did you know
75% of the salt we eat has already been added to our food before we buy it?

It might surprise you to know that most of the salt you consume isn’t being added when you’re cooking. There’s salt in almost everything we eat, and over the years we’ve developed a taste for adding extra salt as well.

Most people already know that foods like chips and bacon are high in salt, but you might be surprised how much salt is in everyday foods that don’t taste salty – such as sauces, frozen meals and even biscuits, and cakes. Processed foods are not just snacks like salty chips and biscuits though, they are any food that has been altered in some way (frozen, tinned, packaged).

Almost all the packaged items you find on supermarket shelves are considered processed foods. This doesn’t necessarily mean they are unhealthy – but you do have to watch out for the salt content!

Too much of this could put you at risk!

Know where to find it.

high in

Hover on the below shapes to discover some examples of where salt might be hiding. Remember, if you eat these foods often, or have combinations of them in one day then your salt intake can really add up!


(1 serve = 50g)
Average salt
content per serve:

Honey soy marinade

(1 serve = 20mL)
Average salt
content per serve:

Frozen Pizza

(1 pizza = 300g)
Average salt
content per serve:


(2 slices = 50g)
Average salt
content per serve:

Soy Sauce

(1 serve = 5ml)
Average salt
content per serve:

Fruit Muffin

(1 muffin = 85g)
Average salt
content per serve:

The Humble Toastie
  • 2 slices of bread

    0.8g of salt

  • 1 tsp butter

    0.06g of salt

  • 1 slice ham

    1.16g of salt

  • 2 slices of cheese

    0.98g of salt

60% of your daily recommended intake of salt.

3g of salt

Scroll down to reveal our top 10 surprisingly salty foods

top 10

1 Bread
2 Cooking Sauces
3 Ready Meals
4 Processed Meats
5 Dips and Crackers
6 Dressings and Condiments
7 Pizza
8 Cheese
9 Baked Goods
10 Aussie Favourites