Guide
About the Salt, Sugar and Oil Checker
What are the ICMR-NIN limits for salt, sugar and oil?
The Indian Council of Medical Research and National Institute of Nutrition (ICMR-NIN) set daily limits for healthy adults eating about 2,000 kcal. The limits are 5 g of salt (about one level teaspoon, or 2,000–2,300 mg sodium), 25 g of added sugar, and roughly 27 g of visible oil and fat. More than 30 g of visible fat in a day is considered high.
These limits aim to lower the risk of high blood pressure, heart disease, diabetes and some cancers. High salt intake is strongly linked to raised blood pressure. Populations that eat less than 3 g of salt a day do not show the usual rise in blood pressure with age. Excess salt also increases calcium loss in urine, which can weaken bones, and may damage the stomach lining over time.
The sodium-to-potassium ratio matters as much as salt alone. ICMR-NIN notes that eating 400 g of vegetables and 100 g of fruit each day gives enough potassium to balance sodium and lower that ratio. Most sodium in Indian diets comes from salt added during cooking or from packaged foods, not from the food itself.
Ultra-processed foods (UPFs) such as sauces, cheese, mayonnaise, jams, juices, carbonated drinks, biscuits, cakes, breakfast cereals and packaged snacks are often high in fat, sugar and salt (HFSS) and low in fibre and micronutrients. Regular use of these foods raises the risk of non-communicable diseases.
- Salt limit: 5 g per day (about 1 teaspoon)
- Added sugar limit: 25 g per day
- Visible oil and fat limit: about 27 g per day (over 30 g is high)
- Potassium from vegetables and fruit helps balance sodium
How the checker works
The tool has two modes. In Daily Intake mode you enter the salt, sugar and oil you used or ate in one day. The tool compares each amount to the ICMR-NIN daily limits and shows whether you are within or above the limit. In Packet Label mode you enter the values printed on a food packet per 100 g (solids) or per 100 ml (liquids). The tool compares energy, salt, added sugar and added fat to the ICMR-NIN HFSS thresholds and tells you if the product falls in the high category.
Labels usually list sodium, not salt. The tool converts sodium to salt by multiplying by 2.5 (salt = sodium × 2.5). All calculations happen in your browser. Nothing is sent to a server and nothing is saved when you leave or refresh the page.
- Daily Intake mode: enter your day's salt, sugar and oil
- Packet Label mode: enter per 100 g or per 100 ml values from the pack
- Sodium is converted to salt automatically (sodium × 2.5)
- Runs on your device, no data leaves the page
Steps to use the checker
Choose the mode you need, fill in the numbers from your kitchen measures or the packet label, and read the result. Keep a note or take a screenshot if you want to show it to your doctor or dietitian.
- Select Daily Intake or Packet Label at the top of the tool
- For Daily Intake: type the grams of salt, added sugar and visible oil you had today
- For Packet Label: type energy (kcal), sodium (mg), added sugar (g) and added fat (g) per 100 g or 100 ml
- Press Calculate to see the comparison with ICMR-NIN limits
- Write down or screenshot the result if you need it later
- Refresh the page to start a new check
Understanding the result
The result shows each nutrient beside its ICMR-NIN limit with a simple within-limit or above-limit indicator. A value above the limit does not mean the food is unsafe or that you have a health problem. It means that nutrient is higher than the general guideline for a healthy adult on a 2,000 kcal diet.
If your daily intake is above the limit on most days, consider reducing salt in cooking, choosing fewer ultra-processed foods, and adding more vegetables and fruit for potassium. For a packet, an above-limit flag suggests the product is in the HFSS category; you may want to compare brands or limit how often you eat it.
Use the result as a talking point with your doctor or a qualified dietitian. They can adjust the targets for your age, activity, medical conditions and medicines. Do not change prescribed medicines or special diets based on this tool alone.
- Within limit: your entry is at or below the ICMR-NIN threshold
- Above limit: your entry is higher than the general guideline
- Not a diagnosis – a doctor or dietitian sets your personal targets
- Compare similar products using Packet Label mode
Tips for accurate entries
Small errors in measuring can change the result. Use the same method each time so you can compare day to day or product to product.
- Use a level teaspoon for salt (about 5 g); a heaped spoon can be double
- Check the packet for 'per 100 g' or 'per 100 ml' values, not per serving
- If the label gives sodium in mg, enter that number; the tool converts to salt
- Added sugar means sugar put in during processing or cooking, not natural sugar in fruit or milk
- Visible oil is the oil you see and measure for cooking or at the table; hidden fat in snacks counts in Packet Label mode
- Measure at the same time of day if you track daily intake over several days
What this tool cannot tell you
The checker uses population-level guidelines for healthy adults. It does not account for individual needs such as pregnancy, heavy physical work, kidney disease, heart failure, high blood pressure on medication, or sodium-restricted diets prescribed by a doctor. People with those conditions often have lower personal limits.
The tool does not assess total diet quality, fibre, micronutrients, protein or calorie balance. It does not diagnose hypertension, diabetes or any other condition. It cannot replace a personalised diet plan from a qualified dietitian or medical advice from your doctor.
- Not for medical conditions that change nutritional needs
- Does not give personal targets for disease management
- Does not assess overall diet quality or nutrient balance
- Not a substitute for a dietitian's plan or a doctor's advice
- Packet thresholds apply to 100 g or 100 ml, not to your portion size
When to see a doctor or dietitian
See your doctor if you have been told to restrict salt, sugar or fat because of high blood pressure, kidney disease, heart disease, diabetes or any other condition. A dietitian can help you plan meals that meet your personal limits while keeping nutrition adequate.
Seek urgent care if you get sudden severe headache, chest pain, breathlessness, fainting, confusion or very high blood pressure readings. These are not caused by a single day's intake but need immediate medical attention.
- You have a condition that needs a special diet
- Your doctor has given you lower salt, sugar or fat targets
- You want a personalised meal plan
- Sudden severe headache, chest pain, breathlessness or fainting – call emergency services
In an emergency, call 7414 001 001 or go to the emergency department.
Care at Jaipur Hospital
If your result or your symptoms worry you, our General Medicine team can see you in Jaipur. You can also find a doctor or contact the hospital. Nothing you entered in this tool is shared through these links.
Common questions about the Salt, Sugar and Oil Checker
Does the tool use the same limits for children or older adults?
No. The limits are for healthy adults on a 2,000 kcal diet.
Children, older adults, pregnant women and people with medical conditions need different targets set by a doctor or dietitian.
Why does the tool ask for sodium but show salt?
Food labels in India must list sodium in milligrams.
The tool multiplies sodium by 2.5 to give salt in grams, which matches the ICMR-NIN daily limit of 5 g salt.
What counts as added sugar versus natural sugar?
Added sugar is any sugar put in during processing or cooking — white sugar, jaggery, honey, syrups, concentrated fruit juice.
Natural sugar in whole fruit, plain milk or plain curd is not counted as added sugar.
If a packet is above the HFSS threshold, should I never eat it?
An above-threshold result means the product is high in fat, sugar or salt per 100 g or 100 ml.
You can still eat it occasionally in small portions, but it should not be a daily staple. Compare brands and choose the lower option when you can.
Can I use this tool if I am on a low-sodium diet for blood pressure?
The tool shows the general population limit of 5 g salt (2,000 mg sodium).
If your doctor has set a lower limit, follow that limit instead. Use the tool only to see how a food compares to the general guideline, not to your personal target.
Does the checker include hidden salt in baked goods or pickles?
In Daily Intake mode you enter the total salt you know you ate.
In Packet Label mode the tool reads the sodium on the label, which includes all salt in the product. Homemade items without a label need you to estimate or measure the salt you added.
