Sodium is a naturally occurring mineral found in foods like eggs, milk (including breast milk and formula), meat, and vegetables.  It’s an essential nutrient our bodies need in small amounts to regulate fluids in our blood and to power our neurological system but too much is not healthy.

When combined with chloride, sodium makes salt, a pervasive ingredient in processed foods and staple in every kitchen. But is sodium safe for babies and toddlers? Here’s what you need to know.

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Babies can have salt in moderation. Sodium helps regulate water balance in cells and stimulate immune function, muscle contraction, nerve function, and more.

That said, too much salt too soon is not healthy. Early and excessive exposure to sodium can prime your baby’s palate for salty foods, increase the risk of obesity, and put your child at greater risk of developing hypertension, which can lead to heart disease and stroke later in life. 

It can be. Salt can be dangerous if consumed in excessive amounts.  Most often, excessive salt or sodium in the diet is problematic from a long-term health perspective, though there have been cases of salt poisoning (both deliberate and unintentional) but this is extremely rare. 

The most likely risk associated with excessive salt or sodium consumption in infancy is that it may set the stage for sustained increased sodium consumption which can increase their risk of obesity and hypertension later on in life, which can ultimately lead to heart disease and stroke. 

It depends on your child’s age. For infants 6 months and younger, the recommended amount of sodium per day is 110 milligrams and, for babies 7 to 12 months of age, it increases to 370 milligrams.  Keep in mind that breast milk and formula also contain sodium.

In the United States, the Food and Nutrition Board of the Institute of Medicine at the National Academy of Sciences issues nutrient recommendations called Dietary Reference Intakes or Adequate Intakes (AI). Due to insufficient data for babies, an AI for sodium has been established based on sodium levels in breast milk and the recommendations are below: Note: The milligrams of sodium listed here are not strict rules but rather guidelines.

Studies show that almost 80% of toddlers in the United States consume more than the maximum intake of 1,500 milligrams per day, with an average daily consumption of 2,000 milligrams in toddlers aged 1 to 3 years old.   

For babies and young eaters, adding salt to food is unnecessary and has not been established as safe.  If your baby shows interest in a developmentally appropriate food that you’re eating that contains salt, before offering a portion consider how it was prepared. Is it a frozen, prepackaged, canned, or fast food/restaurant food item? If so, consider just a small portion, or better yet just skip! Is it something that was prepared at home in which a small amount of salt was used? If so, likely okay! However, it’s worth considering decreasing your own sodium intake if you regularly share food with your baby or toddler.

Looking for lower salt recipe options that the whole family will love? Our Recipe and Meal Kit has you covered.

Salt can be added to food in moderation after your baby’s first birthday. Whole, fresh foods contain less sodium than packaged and processed foods. If your baby is mostly consuming whole foods prepared at home, a pinch of salt to season a larger dish for the entire family should be fine. However, refrain from adding salt directly to your child’s food and aim to season meals with fresh herbs and spices instead. Read labels when using condiments to flavor foods as they often contain lots of sodium.

It depends on the condiment. Ketchup may be served in moderation once your baby is 12 months old, but it would be wise to consider brands with lower salt and sugar levels. On average, commercial ketchup contains about 150 milligrams of sodium per tablespoon.

Consider avoiding fish sauce and soy sauce because they contain a substantial amount of sodium — 1,000 milligrams or more per serving. If a homemade family dish calls for soy or fish sauce, consider replacements like coconut aminos if there is no coconut allergy. While still high in sodium, coconut aminos contain roughly half the sodium compared to soy sauce per tablespoon.

Lastly, many condiments contain additives and preservatives that are inappropriate for babies and contain hidden allergens like anchovy, sesame, soy, and wheat. Read labels carefully and, when in doubt, skip the condiments. If time permits, consider homemade condiments to control amounts of salt and sugar and tailor to your family’s taste preferences.

For flavorful dinner recipes that the whole family can enjoy, check out our 100 Dinner Menus for Babies & Toddlers.

Yes, but in limited amounts. MSG is the salt form of an amino acid and is naturally present in a number of foods (cheese, mushrooms, meat, seaweed, and many vegetables) as well as commercially produced, used to add umami flavor to dishes.  MSG has been extensively studied in adults, and the U.S. Food and Drug Administration classifies MSG additives as safe.    That said, we recommend limiting baby’s exposure for two reasons: the effects of MSG have not been studied in infants, and MSG is often added to processed, high-sodium foods that should be avoided for babies anyway (including potato chips, fried chicken, and even tomato soup). MSG sensitivity, an occurrence that is not well-supported by research, has included self-resolving symptoms such as headache, numbness, flushing, tingling, palpitations, and drowsiness. MSG is a common ingredient in many kitchens, so if baby shows no sensitivity to added MSG, feel free to continue to use it in moderation in your cooking at home.

Sodium levels vary from food to food and product to product. Foods with the highest levels of sodium include the following:

Yes, if used in typical culinary applications. While baking soda and baking powder are both high in sodium, the actual serving size (and amount baby will consume) is relatively small and not of concern. Babies and toddlers can have baked goods prepared with baking soda or powder without any modifications, especially as part of an overall well-balanced and varied diet (though you may want to cut out any added sugars from these recipes). If you are actively working to limit sodium in your child's diet, consider opting for recipes that use baking powder over ones that use baking soda, as the latter is significantly higher in sodium.

Absolutely not. While the amount of baking soda used in cooking is typically small enough to not pose an issue, baking soda's extremely high levels of sodium mean that using it as a remedy can lead to severe illness. Consuming too much baking soda as part of a home remedy has lead to significant electrolyte abnormalities and toxicity.   

Sodium is an essential nutrient our bodies need but too much is not healthy.

Early and excessive exposure to sodium can prime your baby’s palate for salty foods, increase the risk of obesity, and put your child at greater risk of developing hypertension later on in life, which can ultimately lead to heart disease and stroke. 

Salt can be added to food in moderation after your baby’s first birthday, though studies show that the vast majority of toddlers are consuming too much sodium.

When shopping for foods for your baby and family, prioritize whole, fresh foods, which contain less sodium than packaged and processed foods and read labels closely when using condiments to flavor foods.

Remember: What you feed your child today lays the foundation for taste preferences for tomorrow. Get started on solids safely while bringing baby to the family meal. Need support? See our Starting Solids Bundle.

Reviewed by:

J. Truppi, MSN, CNS

L. Jones, MS, RD, CDN

R. Ruiz, MD Board-Certified General Pediatrician and Pediatric Gastroenterologist

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