A little salt is OK.
In our infant course on baby-led weaning, we recommend going easy on baby’s salt intake because babies' kidneys are immature and likely can’t handle large amounts of sodium. (Salt is made up of sodium and chloride, both minerals...so when discussing sodium we are indirectly referencing salt.)
It is believed that the adequate intake of sodium for babies is around 400 mg, which is about a pinch of salt per day. However, breast milk contains about 42 mg of sodium per 8 oz, so do we need to completely eliminate salt from baby’s solid foods? The quick answer - no.
A little salt is OK in helping baby’s body absorb water. As it turns out, sodium is considered an essential nutrient! Many foods naturally contain sodium anyway, so baby is already eating sodium when getting many foods in their whole form.
However...we don't have any data to prove that going over 400 mg is absolutely detrimental. It's more of a theoretical precaution.
To stay on the safe side we recommend not directly salting baby’s food when possible. When roasting veggies, avoid salting baby’s portion, or don’t put salt on the beef patty you’re grilling for baby to eat.
Sometimes it’s impossible to avoid sodium, like when you’re eating out or if you’re using packaged foods. As long as baby’s entire diet isn’t made up of salty or processed foods, this shouldn’t be a problem - no counting salt required.
Lastly, try to go easy on super salty foods like (quartered) olives, cured meats and pickles. These foods are fine here and there, we just wouldn’t serve them to baby daily due to their very high sodium content.
The adequate intake of sodium for toddlers is 1000 milligrams, so at that point we recommend salting your toddler’s food as you would your own to integrate them into the family meal. We love sea salt and Himalayan pink sea salt for its flavors and trace mineral content.
Megan and Judy, co-owners of Feeding Littles, bring you helpful info on food, nutrition, picky eating, and feeding young children. Megan McNamee MPH, RDN is a Registered Dietitian Nutritionist based in Scottsdale, Arizona. Judy Delaware, OTR/L is an Occupational Therapist specializing in feeding therapy with children 3 and under in Boulder, Colorado. Megan and Judy are both moms of two and love helping families develop a healthy appetite for all foods!