Hidden Sodium in Restaurant-Style Sauces: What the Labels Don't Tell You
March 17, 20261 min read
The Sodium Problem No One Talks About
The WHO recommends less than 2,000mg of sodium per day. The average adult in the US, UK, and Gulf countries consumes nearly double that. Most of it doesn't come from the salt shaker — it comes from sauces, condiments, and processed ingredients added during cooking.
Sodium Breakdown: 12 Common Sauces
| Sauce (1 tbsp) | Sodium (mg) | % Daily Value |
|---|---|---|
| Soy Sauce | 920mg | 40% |
| Fish Sauce | 1190mg | 52% |
| Worcestershire Sauce | 167mg | 7% |
| Ketchup | 154mg | 7% |
| Tahini | 17mg | 1% |
| Olive Oil | 0mg | 0% |
How to Reduce Sodium Without Losing Flavor
- Switch to low-sodium soy sauce — same flavor, ~40% less sodium
- Use lemon juice and herbs (cumin, coriander, smoked paprika) to add depth
- Replace table salt with potassium chloride for a 50% sodium reduction
- Build flavor through caramelization and browning — the Maillard reaction creates umami naturally
Tracking Sodium in Your Recipes
Our Recipe Nutrition Calculator shows you the exact sodium content per serving of every recipe you build. Simply add your ingredients — including sauces — and our USDA-backed database will calculate the total. It's the fastest way to spot sodium spikes before they end up on a nutrition label.
