How Much Salt and MSG Are You Really Eating Daily?

Salt and MSG are common flavour enhancers in many of our favourite local dishes. But have you ever wondered how much sodium you’re actually consuming with each meal?

In this article, we’ll break down 20 popular Singaporean meals, showing the estimated sodium content from both salt and MSG in each dish, and how these amounts stack up against your daily recommended sodium intake.

🧂 What’s the Sodium Limit?

Before we dive into the numbers, it’s important to understand how much sodium is considered safe:

• Sodium from salt: The World Health Organization recommends a maximum of 2 grams of sodium per day (equivalent to about 5 grams of salt or one teaspoon).

• Sodium from MSG: Although there is no official limit, typical tolerable intake is estimated at 3 to 6 grams of MSG per day. Since MSG contains sodium too, it contributes to your overall sodium intake. Some people may be sensitive and experience reactions at lower levels.
  

🍜 Know Your Meals

Here's a total Sodium Intake by Dish (with % of WHO Daily Limit)

Dish	Estimated Sodium (g)	% of Daily Sodium Limit
1. Mala Xiang Guo (1 pax, moderate spice)	3.2g	160% ⚠️
2. Laksa	2.8g	140% ⚠️
3. Tonkotsu Ramen	2.6g	130% ⚠️
4. Bak Kut Teh	2.4g	120% ⚠️
5. Char Kway Teow	2.2g	110% ⚠️
6. Fried Hokkien Mee	2.1g	105% ⚠️
7. Nasi Lemak (with sambal & ikan bilis)	2.0g	100% ⚠️
8. Chicken Rice (with sauces)	1.8g	90% ✅
9. Nasi Padang (avg 2 veg, 1 meat + gravy)	1.8g	90% ✅
10. Fishball Noodles (dry)	1.6g	80% ✅
11. Mee Rebus	1.5g	75% ✅
12. Wanton Mee (dry)	1.4g	70% ✅
13. Lor Mee	1.3g	65% ✅
14. Economic Bee Hoon (with egg and sausage)	1.2g	60% ✅
15. Yong Tau Foo (dry, no soup)	1.1g	55% ✅
16. Thunder Tea Rice	0.9g	45% ✅
17. Sliced Fish Soup (no milk, less salt)	0.8g	40% ✅
18. Plain Chee Cheong Fun (no sauce)	0.6g	30% ✅
19. Vegetarian Mixed Rice (2 veg, 1 tofu)	0.6g	30% ✅
20. Brown Rice with Steamed Tofu & Greens	0.5g	25% ✅

🥗 A Healthier Daily Meal Plan: Staying Within Sodium Limits

To protect heart health and reduce the risk of high blood pressure, the World Health Organization recommends no more than 2 grams of sodium per day — that’s about one teaspoon of salt from all sources, including MSG, sauces, and seasonings.

Daily Goal: 3 Meals ≈ 0.6g–0.7g sodium each

Breakfast Options (≤ 0.6g sodium)

Dish	Estimated Sodium	Notes
Plain Chee Cheong Fun (no sauce)	0.45g	Skip soy sauce or add a light drizzle
Oatmeal with milk and banana	0.10g	Naturally low sodium, high in fibre
Wholemeal bread with avocado	0.25g	Avoid processed spreads or salted butter

Tip: Watch out for processed spreads (like margarine) and breakfast meats (ham, sausages), which can spike sodium quickly.

🍚 Lunch Options (≤ 0.7g sodium)

Dish	Estimated Sodium	Notes
Yong Tau Foo (no soup, minimal sauce)	0.65g	Choose fresh tofu and vegetables
Grilled Chicken Rice (no skin, light soy)	0.70g	Ask for less sauce and no soup
Thunder Tea Rice (Lei Cha Fan)	0.50g	Herbal and veggie-based, low in sodium naturally

🍲 Dinner Options (≤ 0.7g sodium)

Dish	Estimated Sodium	Notes
Stir-fried tofu with vegetables + rice	0.60g	Flavor with garlic, ginger, and sesame oil instead of salt
Claypot brown rice with egg and greens	0.65g	Watch soy sauce amounts
Soba noodles with cucumber and sesame	0.55g	Use low-sodium soy or ponzu

Tip: Avoid double-sauced dishes (e.g. sambal and soy), and go for dishes with natural umami (like mushrooms).

🍉 Snacks or Sides (≤ 0.1g sodium)

Option	Estimated Sodium
Fresh fruits (guava, papaya, banana)	0g
Unsalted nuts (small handful)	0.01g
Steamed corn	0.03g

💡 Final Notes

• Cumulative Awareness: Many local dishes already exceed the daily sodium limit in just one meal. By keeping each meal under 0.7g sodium, you leave room for snacks or sauces.
  

• Home Prep Helps: Cooking at home with herbs, spices, and low-sodium condiments gives you full control.
  

• Stay Hydrated: Drinking water helps your kidneys flush out excess sodium.

Written with Passion by: HappierHomes Admin