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Sodium and Babies

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.

Just starting solids? See our Starting Solids guides and videos.

an icon of a salt shaker

When can babies have salt/sodium?

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.

Is salt dangerous for babies?

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.

How much sodium can a baby have each day?

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.

  • For infants 6 months and younger, the AI for sodium is 110 milligrams per day.

  • Babies between the ages of 7 and 12 months have an AI of 370 milligrams per day.

  • Children between 1 and 3 years of age have an AI of 800 milligrams per day.

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.

When can I add salt to my baby’s food?

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.

When can babies have condiments like ketchup and soy sauce?

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.

Can babies have monosodium glutamate (MSG)?

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.

What foods are highest in sodium?

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

Food

Sodium (mg) 

Substitute

Fish Sauce

1,176 mg per 1 tbsp

Coconut aminos

Bouillon Cubes

1,100 mg per ½ cube

Low sodium chicken broth

Salami / Pepperoni

953 mg per 2oz

n/a 

Soy Sauce

870 mg per 1 tbsp

Coconut aminos

Corned Beef, Pastrami

865 mg per 3oz

Fresh roast beef 

Macaroni & Cheese

837 mg per 1 cup

Vegan mac + cheese w/ nutritional yeast

Canned Soup

834 mg per 1 cup

Low sodium canned soup

Pizza

712 mg per slice

Pizza with fresh mozzarella, no pepperoni 

Cottage Cheese

647 mg per 1 cup

Rinse under water; low sodium brands

Tomato Juice

606 mg per 1 cup

Low sodium vegetable juice 

Rice, Boxed

580 mg per 5oz

Homemade; reduce seasoning packet 

Teriyaki Sauce

575 per 1 tbsp

Coconut aminos

Ramen Noodles

535 per 1 cup

Discard seasoning packet; cook in low sodium broth

“Low Sodium” Soy Sauce

533 per 1 tbsp

Coconut aminos

Cold Cuts

522 mg per 2oz

Grilled chicken, *fresh* turkey or roast beef

Pecorino Cheese

516 mg per 1oz

Swiss cheese, goat cheese 

Hot Dogs & Veggie Dogs

498 mg per frankfurter

n/a

Sausage

488 mg per 2oz

Uncured fresh sausages

Chicken Nuggets

475 mg per 5 nuggets

Homemade or Earth’s Best brand 

American Cheese

430 mg per 1oz

Fresh mozzarella, Swiss or goat cheese

Tortillas (flour)

412 mg per tortilla

Unsalted corn tortillas

Cotija Cheese

392 mg per 1oz

Goat cheese

Parmesan Cheese

390 mg per 1oz

Goat cheese crumbles

French Bread

385 mg per slice

Challah, Pullman bread

Smoked Fish (Gravlax)

380 mg per 2oz

Fresh fish or homemade gravlax  

Halloumi Cheese

350 mg per 1oz

Fresh mozzarella, Swiss or goat cheese

Pretzels

347 mg per 1 small bag

No salt added pretzels

Feta Cheese

337 mg per 1oz

Goat cheese

Blue Cheese

321mg per 1oz

Goat cheese

Shrimp, Frozen

295 mg per 3oz

Fresh shrimp

Canned Beans (no liquid)

290 mg per 90 grams

Low sodium beans + rinse under water

Bacon

269 mg per 2 slices

n/a 

Edam Cheese

255mg per 1oz

Swiss cheese

Fish Sticks

250 mg per 3 sticks

Homemade

Provolone

245 mg per 1oz

Swiss Cheese

White Bread

236 mg per 2 slices

Sprouted grain bread such as Ezekiel

Pickles

227 mg per spear

Fresh cucumber

Crackers

218 mg per ½ cup

Thin rice cakes, low sodium

Canned Fish

210 mg per 3oz

Low sodium canned fish; rinse under water

Marmite

203 mg per 1 tsp

Nutritional yeast with jam

Instant Pudding

201 mg per ½ cup

Overnight chia pudding 

String Cheese

190 mg per 1oz

Fresh mozzarella, Swiss cheese

BBQ Sauce

164 mg per 1 tbsp

Low sodium BBQ sauce

Kimchi / Sauerkraut

149 mg per 30 grams

Rinse under water 

Miso

149 mg per 1 tsp

Dilute with avocado oil or coconut oil

Potato Chips

148 mg per 1 small bag

Low sodium chips; homemade in air fryer

Chickpea Puffs 

140 mg per 1oz

Thin rice cakes, low sodium

Ketchup

136 mg per 1 tbsp

Tomato paste; low sodium ketchup

Cream Cheese

89 mg per 1oz

Mascarpone or ricotta cheese

Can babies have baking soda or baking powder?

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.

Can I give baking soda as a colic remedy to a child?

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.

Bottom line on salt for babies & toddlers

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

The content offered on SolidStarts.com is for informational purposes only. Solidstarts is not engaged in rendering professional advice, whether medical or otherwise, to individual users or their children or families. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or your medical or health professional, nutritionist, or expert in pediatric feeding and eating. By accessing the content on SolidStarts.com, you acknowledge and agree that you are accepting the responsibility for your child’s health and well-being. In return for providing you with an array of content “baby-led weaning” information, you waive any claims that you or your child may have as a result of utilizing the content on SolidStarts.com.

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