You order the pasta because it feels sensible. New research says it might be the saltiest thing on the menu, more than the label admits. A University of Reading study in PLOS One tested takeaway meals and found the menu figures are guesswork. If you eat out often, worth knowing.
What the Study Found
The headline: 47 percent of labeled takeaway foods had more salt than declared, sometimes far more. Some independent meals packed over 10 grams into one portion, against a UK limit of 6 grams, nearly two days’ worth in one dinner.
Pasta carried the most, averaging 7.2 grams, over a day’s allowance, one dish at 11.2. Curries ranged from 2.3 to 9.4 grams; pizza ran high too. Lead researcher Professor Gunter Kuhnle explained why: without weighing each meal, restaurants are guessing; ingredients, prep, and portions make the number nearly impossible to pin down.
The Surprise: Fish and Chips Wins
The twist: fish and chips, the meal everyone files under guilty pleasure, was among the lowest in salt. Chip shop chips averaged 0.2 grams a serving against roughly 1 gram elsewhere, because salt goes on at the end, on request, not cooked in. The lesson: salt hides in sauces and prep, so the indulgent dish is not always the salt bomb, and the sensible one sometimes is.
Why It Matters
This is not about bloating. The real issue is blood pressure, a leading risk factor for heart disease and stroke; the World Health Organization ties excess salt to around 1.8 million deaths a year. Most already exceed the limit; one takeaway blows the whole day’s budget. Blood pressure is also a clear marker of how you age, making hidden salt a longevity issue.
What to Do About It
Salt is not the enemy, and you need not swear off ordering in. Cooking at home is your only control, so default to it. Ordering out, know the heavy hitters, pasta, pizza, curries, processed meats, salty sauces, and ask for sauce on the side. Treat any menu figure as a loose estimate, and balance it with vegetables and fruit.
The Bottom Line
Takeaways are saltier than they let on, and the label will not protect you. If eating out is routine, it is a large, invisible source of sodium working against your heart. Cook more, choose smarter, and take the menu number with, fittingly, a grain of salt.
This article is educational and is not medical or dietary advice. If you have high blood pressure, heart disease, or other health concerns, talk to a doctor or registered dietitian about your sodium intake. Individual needs vary, and people who train intensely or sweat heavily may require more sodium than general guidelines suggest.
This story was originally published by Men’s Fitness on Jul 9, 2026, where it first appeared in the News section. Add Men’s Fitness as a Preferred Source by clicking here.