Can Babies Have Salt?

This article was written by Gaby Thompson MS, RDN, LDN. Note: This blog is not medical advice and is for informational purposes only. For any specific recommendations or questions, please refer to your child’s healthcare provider.

If you’re a parent moving from the exclusive bottle prep scene to the mix-and-strain game of purees, you might consider adding a sprinkle of salt to your baby’s meals for a flavor boost. But can babies have salt? Let's discuss.

What are sodium and salt?

Sodium is a mineral and electrolyte that babies and toddlers need for healthy nerve and muscle function and balancing fluids for normal blood pressure. Yes, even new babies need sodium, which they can get through breast milk or formula.

Sometimes, the terms sodium and salt are used interchangeably, and though related, they’re separate things. Table salt is made up of two minerals: sodium and chloride. 

Most of the time, little ones get their salt intake not from the salt shaker but as an ingredient in ready-made foods like crackers, ketchup, deli meat, and hot dogs. Salt enhances flavor, helps retain moisture, cures meat, and acts as a preservative in many commercial foods, according to the Dietary Guidelines for Americans 2020–2025 (DGAs).

How much sodium do babies need?

The truth is babies need sodium, like everyone else does. But they get all the sodium they need through breastmilk and formula (110mg/day from 0–6 months). When ready for solid foods, babies don’t need added salt or salt-containing seasonings, as their sodium needs from 7–12 months are still fairly low at 370mg/day. They can still get all the sodium they need from breastmilk and formula, plus complementary food sources like vegetables, dairy products, meat, and seafood. By their first birthdays, however, babies have increased sodium needs and require more from their diet to help meet those needs. 

How much sodium do toddlers need?

Toddlers between the ages of 1 and 3 need no more than 1,200 milligrams (mg) of sodium daily, per the Chronic Disease Risk Reduction levels. For reference, ten snack crackers contain 232 mg of sodium, or 19% of the daily needs for sodium for toddlers. According to the DGAs, children ages one and over ingest an average of 3,393 milligrams of sodium daily—that’s 65% more sodium than the recommended limit.

What are the risks of eating too much sodium?

There’s no doubt sodium is essential for babies and toddlers, but the nutrient can hamper health when eaten in excess. Too much sodium can disrupt fluid balance, causing the body to hold on to too much water and raise blood pressure.

Ways to Thoughtfully Limit Salt for Babies and Toddlers

1. Offer baby food without salt

It’s no secret that salt enhances flavors, and you may feel like not adding salt takes the fun out of feeding. But babies really don’t know what they’re missing. Plus, now’s the time for them to develop a liking for foods in their natural state as they build their palates and feeding skills.

2. Season with herbs and salt-free spices

You can start spicing up their foods as they become more seasoned feeders. Foods such as apples, squash, and mashed black beans pair nicely with spice rack staples, including cinnamon, turmeric, cumin, and other baby-friendly herbs and spices. Finely chopped herbs like chives are tasty in scrambled eggs or mashed potatoes. 

3. Balance over perfection

If you’re feeding your child baby-led weaning style, they may be getting salt from your cooking. Balance is key! When able, separate their food from the rest of the family’s food before adding salt or salty seasonings. But know that if babies ingest some salt once in a while, they will be okay.

For toddlers, who are more likely to be crunching and munching on on-the-go snacks from cheese sticks to potato crisps (depending on their feeding skills and development), always pair their salt-containing snacks with fruits and veggies—or a yummy pouch.

*Not a low-calorie or sodium-free food.