Sodium and salt are not the same number
Nutrition labels in the US list sodium in milligrams, while recipes and health advice often talk about salt. Table salt (sodium chloride) is about 40% sodium by weight, so:
- Salt (g) = sodium (mg) × 2.5 ÷ 1,000
- Sodium (mg) = salt (g) × 400
- One level teaspoon of table salt holds about 2,300 mg of sodium, the whole daily limit.
Worked example
A can of soup lists 480 mg of sodium per serving, and you eat the whole can, 2 servings.
- Sodium eaten: 480 × 2 = 960 mg.
- Salt equivalent: 960 × 2.5 ÷ 1,000 = 2.4 g, a little under half a teaspoon.
- Share of the 2,300 mg Daily Value: 42%.
- Share of the AHA ideal limit of 1,500 mg: 64%.
- Per serving, the soup provides 21% of the Daily Value, so it is a high-sodium food.
Daily limits
| Guideline | Sodium per day | Salt equivalent |
|---|---|---|
| Dietary Guidelines for Americans, FDA Daily Value | under 2,300 mg | under 5.8 g |
| American Heart Association ideal limit | 1,500 mg | 3.8 g |
| World Health Organization | under 2,000 mg | under 5 g |
| Average US adult intake | about 3,400 mg | about 8.5 g |
Reading the label: the 5/20 rule
The FDA suggests a quick check of the % Daily Value per serving: 5% or less is low and 20% or more is high. Compare the serving size with what you actually eat; many packages hold two or more servings.
Where the sodium comes from
More than 70% of the sodium Americans eat comes from packaged and restaurant foods. Top sources include breads and rolls, pizza, sandwiches, cured meats, soups, burritos and tacos, savory snacks, chicken dishes and cheese. Salt added at the table and in home cooking is a smaller share.
Why it matters
Too much sodium raises blood pressure in many people, a major risk factor for heart attack, stroke and kidney disease. Cutting sodium by about 1,000 mg a day can lower blood pressure within weeks.
Tips to cut back
- Compare labels and choose products marked “low sodium” (140 mg or less per serving).
- Cook more at home and season with herbs, spices, citrus and vinegar.
- Rinse canned beans and vegetables, which removes part of the sodium.
- Go easy on sauces such as soy sauce, which can contain 900 mg or more per tablespoon.
- Eat more potassium from fruits, vegetables and beans, which helps balance sodium’s effect on blood pressure.
This calculator is for general information and education. It is not medical advice and does not replace the judgment of a doctor, nurse or pharmacist who knows the full clinical picture.