Five foods with high salt concentration

Salt is an essential nutrient, but excessive consumption has become a growing public health concern in Nigeria, contributing to rising cases of hypertension, heart disease and stroke.

While many consumers associate high salt intake with adding too much salt during cooking, health experts say the bigger problem often lies in hidden salt found in commonly consumed foods.

Joseph Ekiyor, a public health consultant and general physician, said at a recent media training on salt consumption that the average daily salt intake should be less than five grams.

“The leading cause of non-communicable diseases, like high blood pressure, is excessive salt and sugar intake,” he said. “These diseases affect the economy and impact Gross Domestic Product (GDP).”

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In light of this, BusinessDay looks at some foods with high salt concentration and why caution should be applied when consuming them.

Seasoning cubes

Seasoning cubes are among the most concentrated sources of salt in Nigerian diets. A single cube can contain a significant portion of the recommended daily sodium intake, especially when combined with added salt during cooking. Their widespread use in stews and soups makes them a major contributor to excessive salt consumption.

Salted dried fish

Stockfish, dried and heavily smoked fish, rely on salt for preservation. While rich in protein, these foods contain very high sodium levels, particularly when not soaked or processed properly before cooking.

Soy sauce

Soy sauce, ketchup and some salad dressings are sodium-filled. Just one tablespoon of soy sauce can deliver up to half of the daily recommended sodium intake, making portion control critical.

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Processed meats

Bacon, sausages, corned beef and hot dogs are preserved with salt to extend shelf life and enhance flavour. Regular consumption has been linked to increased blood pressure and cardiovascular risks.

Packaged snacks

Potato chips, crackers and certain pastries contain added salt for flavour. Though lower in salt per serving than preserved proteins, because they are often consumed frequently, they add to the overall salt consumption.