Convert sodium to its salt equivalent and see how it compares to the daily limit.
Usage Tip
Most dietary sodium comes from packaged and restaurant foods, not the salt shaker.
How much sodium should I eat?
Most guidelines cap sodium at about 2,300 mg a day – roughly one teaspoon of salt. Many health bodies suggest an ideal closer to 1,500 mg, especially for people with high blood pressure. The calculator above converts between sodium and salt and shows how an amount compares to your chosen daily limit.
Daily sodium recommendation chart
| Guideline / group | Sodium per day | Salt equivalent |
|---|---|---|
| Upper limit (FDA) | 2,300 mg | about 5.8 g |
| Ideal for most adults (AHA) | 1,500 mg | about 3.8 g |
| WHO recommendation | under 2,000 mg | about 5 g |
| High blood pressure | 1,500 mg | about 3.8 g |
Sodium vs salt – what is the difference?
This trips up almost everyone. Salt (sodium chloride) is only about 40% sodium by weight, so they are not the same number. One gram of sodium equals about 2.5 g of salt. That is why 2,300 mg of sodium – the daily limit – equals roughly 5.8 g of salt, or about one teaspoon.
Sodium to salt reference
| Sodium | Salt equivalent |
|---|---|
| 500 mg | 1.3 g salt |
| 1,000 mg | 2.5 g salt |
| 1,500 mg | 3.8 g salt |
| 2,300 mg | 5.8 g salt |
Low-sodium diet guide
A low-sodium diet usually aims for under 1,500–2,000 mg a day. The biggest wins come from cutting back on packaged and restaurant foods rather than the salt shaker, since most dietary sodium is already in processed food before it reaches your plate.
High blood pressure and sodium
Excess sodium makes the body hold more water, which raises blood pressure. Cutting sodium – often toward 1,500 mg a day – is one of the most effective dietary steps for lowering blood pressure, alongside eating more potassium-rich fruit and vegetables.
Where sodium comes from
Most sodium is hidden in everyday packaged foods: breads, deli meats, cheese, sauces, canned soups and restaurant meals. Only a small share comes from salt added while cooking or at the table.
High-sodium foods
| Food | Sodium |
|---|---|
| Fast-food burger | ~1,000 mg |
| Soy sauce (1 tbsp) | ~900 mg |
| Canned soup (1 cup) | ~700 mg |
| Pizza (1 slice) | ~600 mg |
| Deli ham (2 oz) | ~500 mg |
| Cheese (1 oz) | ~180 mg |
| Bread (1 slice) | ~150 mg |
Low-sodium foods
- Fresh fruit and vegetables
- Plain rice, oats and dried grains
- Fresh (unprocessed) meat, poultry and fish
- Unsalted nuts and seeds
- Plain yogurt and milk
- Home-cooked meals where you control the salt
Sodium reduction tips
- Cook more meals from scratch so you control the salt.
- Compare labels and pick lower-sodium versions.
- Rinse canned beans and vegetables.
- Season with herbs, spices, citrus and garlic instead of salt.
- Cut back on sauces, dressings and cured or processed meats.
- Eat more potassium-rich produce to help balance sodium.
How to read sodium on labels
Check the milligrams of sodium per serving and the %DV (the Daily Value uses 2,300 mg). As a rule of thumb, 5% DV or less is low and 20% or more is high. Watch the serving size – a small package can hold several servings, multiplying the sodium.
Hydration and sodium
Sodium is an electrolyte that helps your body balance fluids. Too much makes you retain water and feel bloated; very low levels, usually only with heavy sweating or illness, can cause cramps and fatigue. For most people on a normal diet, the issue is getting too much, not too little.
Sodium for athletes and heavy sweaters
Endurance athletes and people who sweat heavily lose sodium and may need more than the general limit, sometimes using electrolyte drinks during long sessions. This is the exception – for the average person, less sodium is the goal.
Common sodium myths
- “Sodium and salt are the same.” Salt is only ~40% sodium – 1 g sodium is 2.5 g salt.
- “Most of my salt comes from the shaker.” The majority is already in packaged and restaurant food.
- “Sea salt is low in sodium.” By weight it has about the same sodium as table salt.
- “Only older people need to watch sodium.” High intake affects blood pressure at any age.
Printable sodium chart
| Daily limit | Sodium | Salt | Teaspoons salt |
|---|---|---|---|
| Strict / HBP | 1,500 mg | 3.8 g | ~0.7 tsp |
| WHO | 2,000 mg | 5.0 g | ~0.9 tsp |
| Upper limit | 2,300 mg | 5.8 g | ~1.0 tsp |