The Lunchbox Chart – Saltiest Foods

Did you know that salt works on your kidneys to make your body hold on to more water? This extra stored water raises your blood pressure putting strain on your kidneys, arteries, heart and brain. With this in mind, are you aware of how much salt is hidden in your child’s lunch box?

With so many varying tastes and conflicting data, it can be difficult to determine a specific list of items. So what I have done is listed a top eight list of the worst offenders and given you a few examples of each.

1. Breads and Rolls

While it is a good, healthy idea to add sandwiches to your child’s lunch box, be aware that some breads and rolls can contain a high amount of salt. Depending on what you actually put on the sandwiches, you can end up having a high salt-packed sandwich leaving your child very thirsty indeed! Sunrise Bakery sliced bread and Tesco Stay Fresh White sliced breads both contain 1.5 grams of salt per 100g. Doesn’t sound much but two slices of bread is equivalent to around 50 grams.

2. Cold Cuts

If you thought ham or salami was a nice little filling for a sandwich, think again. With around 1.7 grams/100g in sliced ham and a staggering 3.4 grams/100g in salami, you may be better off using instead some tuna or chicken as a filling. Quorn Ham style slices contain 1.8 grams of salt per 100g and Asda Chosen by You Danish Salami contains 3.4 grams/100g. Be aware also of snacks like salami sticks. An Asda salami stick contains 4.2 grams of salt per 100g.

bread and salami The Lunchbox Chart   Saltiest Foods

With around 1.7 grams/100g in sliced ham and a staggering 3.4 grams/100g in salami, you may be better off using instead some tuna or chicken as a filling

3. Crisps

We all know crisp are a bad choice when it comes to nutrition, but it might pay to check the content next time you shop so your selection doesn’t have a really high salt content. A few examples include Walkers Quavers with a whopping 2.6 grams/100g and Monster Munch Pickled Onion Flavour contains 1.5 grams/100g. Walkers Wotsits Really Cheesy Corn Puffs may have less than 99 calories per packet but they still have 1.9 grams of salt per 100g!

4. Pretzels

Thought to be a healthy alternative to crisps, pretzels actually harbor high amounts of salt so watch out! Penn State Sour Cream and Chive Pretzels pack 1.7 grams of salt per 100g and Tru Free Pretzels contain 1.4 grams per 100g.

5. Cheese

Either as a filling in your sandwich or an additional snack to add in the lunch box, cheese actually consists of a high amount of salt. For example Asda Mild Cheddar slices come in with 1.7 grams of salt per 100g. Cheesestrings Original contains 1.9 grams/100g.

6. Peanuts

Obviously you would expect salted nuts to be salty! But do you know how salty? Ellert Peanut Puffs have a high 2.0 grams of salt per 100g and KP Jumbo Nuts Salt & Vinegar flavour have slightly less at 1.5 grams/100g.

7. Other Snacks

Other lunch box fillers that may seem a good idea for their convenience you should be wary of due to their salt content. A good couple of examples are The Laughing Cow Cheesy Dippers and Dairy Lea Dunkers. With a 1.2 grams and 1.5 grams per 100g respectively, keep an eye on these attractive looking items cosmetic beauty or compensation claims when they make you look the opposite.

8. Crackers

Some people think a cracker is a better alternative to a biscuit. But instead of a high sugar fix you can be giving your child a high salt fix. Ritz Cheese crackers have a huge 2.3 grams of salt in them (per 100g)! Jacobs Oddities have less salt but still contain 1.5 grams per 100g. You can get many healthier varieties so keep an eye out for these.


Maximum Salt Intake

1-3 years

2g / day

4-6 years

3g / day

7-10 years

5g / day

11 years and above

6g / day

A few simple changes can be made to a child’s diet to make sure they don’t consume too much salt. Giving them healthy snacks such as fruit and yogurt rather than crisps, swapping ham and cheese sandwiches for chicken or tuna, never adding salt to their food and checking labels of products such as sauces, bread and cereal can all help to reduce the salt intake of children.

Cormac Reynolds writes for Claims National and has written numerous articles on health

Videos for Salty Food And Health


Leave a Comment